Updated training log, with a very insipid month of February.
July
07/28/2023 - 16x80m
August
08/15/2023 - "2 min + 14 x 1 min + 5x 30 sec brisk runs"
08/21/2023 - "20 x 1 min + 2x 30 sec brisk run with 2 min walk rest between"
September
09/04/2023 - "10 x 1 min + 10 x 30 sec medium fast with 1-2 min easy walk between"
09/06/2023 - "10 x 1 min + 10 x 30 sec again with 1-2 min walk rest"
09/11/2023 - "20 x 1 min with 2 min walk rest"
09/25/2023 - "10 x 1 min + 10 x 30 sec. moderate fast reps 1-2 min rest easy walk"
October
10/18/2023 - "20x 1 min moderate fast interval again with 1-2 min walk between reps"
November
11/13/2023 - "10 x 1 min medium fast and 2 min walk rest + 5x 30 sec fast with 1 min easy walk rest and then I finished off the workout with 5 x 20 sec fast hill reps."
11/20/2023 - "10 x 1 min with 1 min easy walk rest + 5 x 30 sec , 1 min walk rest"
11/24/2023 - "10 x 1 min medium fast"
11/26/2023 - "long run/ walk of almost 2 hours. The reps I ran between 1-4 min and finished with 5 reps in a short hill near my home"
11/27/2023 - "ran just slow in reps of. 10 min + 8 min + 6 min + 4 min with easy walk between 4 min . A total of 40 min"
December
12/04/2023 - "20 x short hill"
12/14/2023 - "20 x short hill interval"
12/18/2023 - "20 x short hill interval"
12/27/2023 - "I'm in Spain for some days training camp. First day I ran 7-5-4-2-2 min easy reps . Today I ran two sessions, first a 18 x 1 min easy paced interval and in the evening a 10 x 30 sec fast interval"
12/29/2023 - "I ran 15 min easy sustained and finished with faster 5 x 1 min interval"
12/30/2023 - "14x 1 min medium fast with 1-2 min rests"
January
01/01/2024 - "went out for 2 hours 10 min on my feet easy walking/ jogging"
01/03/2024 - "5 X 1 min medium fast"
01/07/2024 - "20 x short fast hill reps with walking rest back to start"
01/09/2024 - "20 x short hill at moderate fast ( 26-27 sec)"
01/14/2024 - "20x short hill interval again (reps of 26-27 sec)"
01/20/2024 - "20xshort hill reps again , 26-27 sec average"
01/22/2024 - "20 x short hill interval"
01/30/2024 - "30 x short hill reps @ 25-28 sec and about 60- 70 sec easy walk back rest"
February
02/11/2024 - "16 x short hill reps. No timing of the reps today, just good medium fast pace."
02/13/2024 - "20 x short hill reps @ 24-27 sec"
02/17/2024 - "30 x short hill reps @ 24-27 sec"
02/18/2024 - "Today I was on my feet 1 hours 50 min running 1min to 4 min reps moderate fast and then finish with 10 x short hill reps"
02/22/2024 - "Warm up at 5 min / km was no problem but then I put the pace at 3:45 min/ km for the TT 1000m and I just ran for 2 min"
02/25/2024 - "Today ran 15 min easy sustained as a warmup and then 15 x short hill reps"