20/5-26/5: Distance and hills...
Date\Day km Time min/km
26/05/2013 s 35.06 2:29:11 4:15
25/05/2013 s 2 0:06:04 3:02
25/05/2013 s 10 0:40:00 3:59
24/05/2013 f 9.91 0:44:00 4:26
23/05/2013 t 12.85 0:53:00 4:07
22/05/2013 w 9.94 0:40:00 4:01
20/05/2013 m 17.12 1:15:00 4:22
Total: 96.88km, av pace: 4.01/km
Mon - PM: 17km, out along Hardebergaspåret out to the road crossing and back. Not feeling too tired after the usual early morning start and a long run on Sun, so clocked up a bit of distance ahead of the race Thurs.
Tues - rest day, primarily due to the heavy rain.
Weds - AM: standard 10k route round by the Källby ponds and back into Lund. Probably a bit too quick in retrospect the day before a race, but after not running the day before and the return of nicer weather I'd a good bit of energy built up.
Thurs - PM: Sankt Hans Extreme, see sep post.
Fri - AM: appx. 10km recovery run, mainly the same route as Weds but at 30s/km slower. Quite sore legs after the hilly race Thurs.
Sat - AM: In Lund due to visiting gf's friends later in the day, so decided to try a short bit of track again at Lunds CIP. Managed 5x400m at 72-73s/lap pace, P 1min - ankles seemed fairly happy with shorter efforts at short of 100% speed. 5km warmup beforehand round Stadsparken at 4.00/km pace, and the same for warmdown in reverse.
Sun - AM: quite full of BBQ food and having not run as far this week, decided to try a much longer run than usual to see how far I can push at present. Ran from Skejby in the north of Århus down to Moesgård beach, along the coast past Ris skov, through town and through the woods - a distance of around 11 miles. I chose this route since it offers a number of opportunities to 'chicken out', either by shortening the route or taking the bus!
Covered the first half in warm and sunny conditions at just over 4/km pace in around 1h10. I returned back along the same route, this time unfortunately into quite a strong wind which made it doubly hard. I found I had to stop twice for 2-3min rest and water - at the traffic lights by Tangkroen (likely out of habit after 1900 training!) and at Bellvue beach, before the hill back up home. Managed around 35km in around 2 1/2 hours - so appx. 3h marathon pace. Pleasingly, my ankles hurt less than the rest of my legs at the end! I suspect under race conditions at 3.30 pace I'd run out of gas at around 16 miles - long way to go until attempting a good marathon time...
Summary: despite several longer runs and a hilly 10km race, the injury problems seem to have stayed away - only on the high speed turns on the track during a longer session do I now feel it. I'd have liked to have managed a faster time on Thurs, but tiredness after work limtied what I could manage. I may make the run to Mosegård the new 'standard' Sunday run over the summer, replacing the route north through Lystrup, in order to build 'distance-fitness'.
Next week aims: Midjysk bjergløb 5.4km on Sunday; will likely head to Skrylle on Tues to do some hilly intervals ahead of that. Would also like to try some 3.20/km pace intervals on the track or on the road (at target pace for the Malmomilen).
MotW: DJ Jazzy Jeff & The Fresh Prince - Summertime. First truely 'summer' long runs...
Date\Day km Time min/km
26/05/2013 s 35.06 2:29:11 4:15
25/05/2013 s 2 0:06:04 3:02
25/05/2013 s 10 0:40:00 3:59
24/05/2013 f 9.91 0:44:00 4:26
23/05/2013 t 12.85 0:53:00 4:07
22/05/2013 w 9.94 0:40:00 4:01
20/05/2013 m 17.12 1:15:00 4:22
Total: 96.88km, av pace: 4.01/km
Mon - PM: 17km, out along Hardebergaspåret out to the road crossing and back. Not feeling too tired after the usual early morning start and a long run on Sun, so clocked up a bit of distance ahead of the race Thurs.
Tues - rest day, primarily due to the heavy rain.
Weds - AM: standard 10k route round by the Källby ponds and back into Lund. Probably a bit too quick in retrospect the day before a race, but after not running the day before and the return of nicer weather I'd a good bit of energy built up.
Thurs - PM: Sankt Hans Extreme, see sep post.
Fri - AM: appx. 10km recovery run, mainly the same route as Weds but at 30s/km slower. Quite sore legs after the hilly race Thurs.
Sat - AM: In Lund due to visiting gf's friends later in the day, so decided to try a short bit of track again at Lunds CIP. Managed 5x400m at 72-73s/lap pace, P 1min - ankles seemed fairly happy with shorter efforts at short of 100% speed. 5km warmup beforehand round Stadsparken at 4.00/km pace, and the same for warmdown in reverse.
Sun - AM: quite full of BBQ food and having not run as far this week, decided to try a much longer run than usual to see how far I can push at present. Ran from Skejby in the north of Århus down to Moesgård beach, along the coast past Ris skov, through town and through the woods - a distance of around 11 miles. I chose this route since it offers a number of opportunities to 'chicken out', either by shortening the route or taking the bus!
Covered the first half in warm and sunny conditions at just over 4/km pace in around 1h10. I returned back along the same route, this time unfortunately into quite a strong wind which made it doubly hard. I found I had to stop twice for 2-3min rest and water - at the traffic lights by Tangkroen (likely out of habit after 1900 training!) and at Bellvue beach, before the hill back up home. Managed around 35km in around 2 1/2 hours - so appx. 3h marathon pace. Pleasingly, my ankles hurt less than the rest of my legs at the end! I suspect under race conditions at 3.30 pace I'd run out of gas at around 16 miles - long way to go until attempting a good marathon time...
Summary: despite several longer runs and a hilly 10km race, the injury problems seem to have stayed away - only on the high speed turns on the track during a longer session do I now feel it. I'd have liked to have managed a faster time on Thurs, but tiredness after work limtied what I could manage. I may make the run to Mosegård the new 'standard' Sunday run over the summer, replacing the route north through Lystrup, in order to build 'distance-fitness'.
Next week aims: Midjysk bjergløb 5.4km on Sunday; will likely head to Skrylle on Tues to do some hilly intervals ahead of that. Would also like to try some 3.20/km pace intervals on the track or on the road (at target pace for the Malmomilen).
MotW: DJ Jazzy Jeff & The Fresh Prince - Summertime. First truely 'summer' long runs...
Ingen kommentarer:
Send en kommentar