8-14/4: Back in Sweden
date day km time min/km
14/04/2013 sun 16.16 1:05:00 4:01
13/04/2013 sat 12.54 0:50:00 3:59
13/04/2013 sat 5.00 0:16:55 3:22
13/04/2013 sat 1.18 0:05:00 4:14
11/04/2013 thu 7.20 0:24:00 3:20
11/04/2013 thu 2.00 0:00:00 0:00
10/04/2013 wed 10.00 0:37:30 3:45
10/04/2013 wed 3.00 0:00:00 0:00
09/04/2013 tue 8.06 0:34:00 4:13
09/04/2013 tue 6.67 0:29:00 4:20
08/04/2013 mon 9.75 0:39:00 4:00
Total: 81.56km, av pace: 3.54/km
Mon: Run in Lund, standard route down Malmovagen, through Klostergården and past the sewage farm lakes at Källby. Fairly easy recovery run after flying back Sunday night.
Tue:
am - 5mile run along Hardebergaspåret to the outer bridge (Utmarksvägen).
pm - shorter route through Stadsparken, past the arena and back round to Lunds Central IP through the industrial area.
Wed: 10km green route at Skryllegården. Decided to do this at as good a speed as possible as a test to see if I could manage the upcoming Skrylleloppet, with a view towards getting 36min for a good Lidingöloppet seeding time. Legs felt quite tired at the start and I could only just match the 3.35/km pace required. At 7km, as the route became more hilly,. I was forced to stop due to increasing ankle pain - unfortunately it doesn't seem up to running on uneven, muddy trail. I completed the final 3km as 3x1km intervals with 1min pause. Quite frustrating, but unsurprising. Afterwards, a 3km warmdown on the white 'myror' route.
Thur: Training with Björnstorps IF at Lund C IP. 800,400,400,800x3 (1min, 2min pause) with some warm up and down. First track session since about October; I found the ankle didn't like taking the inner lane tight corners so well, so ran out in lane 3 at an easier 3.20/km pace for all intervals. Afterwards took a 2km warmdown back through Stadsparken.
Fri: Rest day after hard sessions on Weds and Thurs
Sat: Amager Strandpark parkrun - took the train over to DK to run the Strandpark route again, after my previous abortive attempt. Course is largely flat and entirely hard surface, so aimed for sub-17. Not a good start when I lost 20s after running straight into a bollard (doh!), but worked my way back and ran happily at 3.20/km pace for a pleasing 16:55 finish. Afterwards took a tour of Amager for 50min, up to the bridge to the main city and back down through Amager faelled to the train at Ørestad.
Sun: Tired legs, took a fairly easy long run out along the Hardebergaspåret, as far as the road crossing past the golf club and back again via a tour of Linero. Lovely sunny day and great spring weather!
Overall a week with a few less km but some higher intensity sessions for once, on the track and on the trail. First time I've averaged sub-4.00/km for a week for some time.
date day km time min/km
14/04/2013 sun 16.16 1:05:00 4:01
13/04/2013 sat 12.54 0:50:00 3:59
13/04/2013 sat 5.00 0:16:55 3:22
13/04/2013 sat 1.18 0:05:00 4:14
11/04/2013 thu 7.20 0:24:00 3:20
11/04/2013 thu 2.00 0:00:00 0:00
10/04/2013 wed 10.00 0:37:30 3:45
10/04/2013 wed 3.00 0:00:00 0:00
09/04/2013 tue 8.06 0:34:00 4:13
09/04/2013 tue 6.67 0:29:00 4:20
08/04/2013 mon 9.75 0:39:00 4:00
Total: 81.56km, av pace: 3.54/km
Mon: Run in Lund, standard route down Malmovagen, through Klostergården and past the sewage farm lakes at Källby. Fairly easy recovery run after flying back Sunday night.
Tue:
am - 5mile run along Hardebergaspåret to the outer bridge (Utmarksvägen).
pm - shorter route through Stadsparken, past the arena and back round to Lunds Central IP through the industrial area.
Wed: 10km green route at Skryllegården. Decided to do this at as good a speed as possible as a test to see if I could manage the upcoming Skrylleloppet, with a view towards getting 36min for a good Lidingöloppet seeding time. Legs felt quite tired at the start and I could only just match the 3.35/km pace required. At 7km, as the route became more hilly,. I was forced to stop due to increasing ankle pain - unfortunately it doesn't seem up to running on uneven, muddy trail. I completed the final 3km as 3x1km intervals with 1min pause. Quite frustrating, but unsurprising. Afterwards, a 3km warmdown on the white 'myror' route.
Thur: Training with Björnstorps IF at Lund C IP. 800,400,400,800x3 (1min, 2min pause) with some warm up and down. First track session since about October; I found the ankle didn't like taking the inner lane tight corners so well, so ran out in lane 3 at an easier 3.20/km pace for all intervals. Afterwards took a 2km warmdown back through Stadsparken.
Fri: Rest day after hard sessions on Weds and Thurs
Sat: Amager Strandpark parkrun - took the train over to DK to run the Strandpark route again, after my previous abortive attempt. Course is largely flat and entirely hard surface, so aimed for sub-17. Not a good start when I lost 20s after running straight into a bollard (doh!), but worked my way back and ran happily at 3.20/km pace for a pleasing 16:55 finish. Afterwards took a tour of Amager for 50min, up to the bridge to the main city and back down through Amager faelled to the train at Ørestad.
Sun: Tired legs, took a fairly easy long run out along the Hardebergaspåret, as far as the road crossing past the golf club and back again via a tour of Linero. Lovely sunny day and great spring weather!
Overall a week with a few less km but some higher intensity sessions for once, on the track and on the trail. First time I've averaged sub-4.00/km for a week for some time.
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