8-14.7.13: Half Marathon Buildup
Date km time min/km
14/07/2013 su 13.51 1:00:00 4:26
14/07/2013 su 12.46 0:56:00 4:29
13/07/2013 sa 19.02 1:20:00 4:12
13/07/2013 sa 5 0:17:02 3:24
12/07/2013 fr 10 0:42:00 4:12
11/07/2013 th 4.36 0:19:00 4:21
11/07/2013 th 4 0:13:20 3:20
11/07/2013 th 1.6 0:06:24 3:59
11/07/2013 th 4.4 0:18:45 4:15
10/07/2013 we 10 0:44:00 4:24
10/07/2013 we 10.12 0:42:00 4:08
09/07/2013 tu 13.09 0:52:00 3:58
09/07/2013 tu 6 0:20:00 3:19
08/07/2013 mo 9.81 0:40:00 4:04
total: 124km, av pace: 4.02/km
Mon - PM - easy 10km. Loop of Stadsparken in Lund, followed by the standard Klostergården-Arena-Lunds CIP route. Did some short sprints and stretches on the track to help the legs recover.
Tue - PM - trip to the Wallanderloppet in Ystad. 6km tempo at ~3.20/km followed by a progressive run of 13.5km from Ystad to Svarte along the coast, beginning at around 4.30/km and ending 3.15/km. Nice evening out and felt fairly comfortable during both runs.
Wed - AM - 10km, standard route - Klostergården, past the sewage farm, back along the road to Stadsparken @ easy recovery pace. PM - 10km+ along the Hardebergspåret, out and back.
Thur - PM- some track practice. warmup 4.4km run to Lunds CIP, 6x400m at 1.18-1.20/lap with 2x800m at the same pace. 4 easier laps at 4.00/km pace. Run back\warmdown 4.4km. Ran at 8.30pm - too hot to do earlier. Felt a bit of pain in the outside of my left ankle.
Fri - AM - 10km, as per Weds.
Sat - PM - went to 1900's event at Viby stadium in Århus to do 5000m on track. Race was run at 4pm, but still extremely hot and windy. Decided to run it as a tempo session with a long run (back home) afterwards as per Tues, at around 16.40-17.00min; the wind (and a slow start) took a few seconds out, finishing in 17.02. Took the run back up through Viby and Højbjerg to the Søsterhøj transmitter, then back along the coast to Ris skov and back along Grenåvej. Around 24km in total.
Sun - decided to split the long run in two due to the distance covered the previous day. AM - loop of Egå Engsø and back along the coast to Ris skov, then back along Grenåvej. Around 13.5km. PM - reverse tour, starting with a loop of Ris skov and back along the beach to Bellvuehallen, then back up the hill.
Summary - first week since injury that I've really run a 'competitive' number of km in a week, or at least a distance suitable for 1/2 training. I'm now pretty much where I was this time last year; effectively a year has been lost to ankle injury :-(
Happy at the tempo-races on Tues and Sat, where I felt very comfortable running just above 3.20. Will continue to maintain and possibly increase distance to build endurance at sub-3.30 pace before the Malmo 1/2 on 10 Aug.
MotW - 'Papa was a Rolling Stone' - The Temptations.
Date km time min/km
14/07/2013 su 13.51 1:00:00 4:26
14/07/2013 su 12.46 0:56:00 4:29
13/07/2013 sa 19.02 1:20:00 4:12
13/07/2013 sa 5 0:17:02 3:24
12/07/2013 fr 10 0:42:00 4:12
11/07/2013 th 4.36 0:19:00 4:21
11/07/2013 th 4 0:13:20 3:20
11/07/2013 th 1.6 0:06:24 3:59
11/07/2013 th 4.4 0:18:45 4:15
10/07/2013 we 10 0:44:00 4:24
10/07/2013 we 10.12 0:42:00 4:08
09/07/2013 tu 13.09 0:52:00 3:58
09/07/2013 tu 6 0:20:00 3:19
08/07/2013 mo 9.81 0:40:00 4:04
total: 124km, av pace: 4.02/km
Mon - PM - easy 10km. Loop of Stadsparken in Lund, followed by the standard Klostergården-Arena-Lunds CIP route. Did some short sprints and stretches on the track to help the legs recover.
Tue - PM - trip to the Wallanderloppet in Ystad. 6km tempo at ~3.20/km followed by a progressive run of 13.5km from Ystad to Svarte along the coast, beginning at around 4.30/km and ending 3.15/km. Nice evening out and felt fairly comfortable during both runs.
Wed - AM - 10km, standard route - Klostergården, past the sewage farm, back along the road to Stadsparken @ easy recovery pace. PM - 10km+ along the Hardebergspåret, out and back.
Thur - PM- some track practice. warmup 4.4km run to Lunds CIP, 6x400m at 1.18-1.20/lap with 2x800m at the same pace. 4 easier laps at 4.00/km pace. Run back\warmdown 4.4km. Ran at 8.30pm - too hot to do earlier. Felt a bit of pain in the outside of my left ankle.
Fri - AM - 10km, as per Weds.
Sat - PM - went to 1900's event at Viby stadium in Århus to do 5000m on track. Race was run at 4pm, but still extremely hot and windy. Decided to run it as a tempo session with a long run (back home) afterwards as per Tues, at around 16.40-17.00min; the wind (and a slow start) took a few seconds out, finishing in 17.02. Took the run back up through Viby and Højbjerg to the Søsterhøj transmitter, then back along the coast to Ris skov and back along Grenåvej. Around 24km in total.
Sun - decided to split the long run in two due to the distance covered the previous day. AM - loop of Egå Engsø and back along the coast to Ris skov, then back along Grenåvej. Around 13.5km. PM - reverse tour, starting with a loop of Ris skov and back along the beach to Bellvuehallen, then back up the hill.
Summary - first week since injury that I've really run a 'competitive' number of km in a week, or at least a distance suitable for 1/2 training. I'm now pretty much where I was this time last year; effectively a year has been lost to ankle injury :-(
Happy at the tempo-races on Tues and Sat, where I felt very comfortable running just above 3.20. Will continue to maintain and possibly increase distance to build endurance at sub-3.30 pace before the Malmo 1/2 on 10 Aug.
MotW - 'Papa was a Rolling Stone' - The Temptations.
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