22.7-28.7.13 - Lund, Århus, Djursland...
mon 22/7 - PM: easy run to Lunds CIP via Kallby (6.88km), some strides and stretches on the track, 4.45km back past the F&F arena.
tue 23/7 - PM: Skrylle: 5km warmup at 4.00/km then hard hilly 1km intervals 4x3.03-3.10/km, 2x1km tempo at 3.20/km and 5km warmdown. 16km total. Good session.
wed 24/7 - PM: run along the Hardebergaspåret to Sodra Sandby and back; 10km out-and-back. Starting off at 4.30/km pace, increasing tempo on the way back to 3.30-3.40/km through the km marked sections and 3.20/km downhill back into Lund.
thu 25/7 - AM: 10km, standard route south of Lund by the sewage farm. PM: warmup route to Lunds CIP, 10x400m at 3.20/km pace, 1min recovery. Few laps of warmdown at 4.00/km and then return run back home.
fri 26/7 - AM: long easy run up to Skt Hans and back. Included some of the extreme running route round the hills on the way back down.
sat 27/7 - run to Brabrand parkrun, 6.5km in around 26min. 5km parkrun - started a couple of min late, so had to play catchup! Rum back to gf house, stomach not so happy after being quite tired!
sun 28/7 - run in Grenå from gf parents summerhus. Took a tour into town, then inland and north to Fornæs lighthouse, returning along the coast (hilly) and with some running round Grenå Plantage. Very hot, sweaty and humid day, but started raining mid run - very refreshing!
Summary - another week of good mileage and 2 tempo sessions. Ankle seems to be happier on the track now, although perhaps not for longer intervals. Session tues was a very good workout. Tired myself out a bit on Sat and didn't feel so good running back from the parkrun - a bit of rest the remainder of Sat helped that.
Next week - same distance again, try for 2 interval sessions again. Perhaps a race in kbh. Last hard week before pre-Malmo half taper.
| date\day | km | time | min/km | ||
| 28/07/2013 | 24.67 | 01:38:00 | 03:58 | ||
| 27/07/2013 | 18.5 | 01:12:50 | 03:56 | ||
| 26/07/2013 | 12.62 | 00:51:00 | 04:02 | ||
| 25/07/2013 | 10 | 00:42:00 | 04:12 | ||
| 25/07/2013 | 4.51 | 00:19:00 | 04:12 | ||
| 25/07/2013 | 4 | 00:13:20 | 03:20 | ||
| 25/07/2013 | 1.9 | 00:07:00 | 03:41 | ||
| 25/07/2013 | 1.2 | 00:04:50 | 04:01 | ||
| 24/07/2013 | 20.01 | 01:21:00 | 04:02 | ||
| 23/07/2013 | 16 | 00:58:50 | 03:40 | ||
| 22/07/2013 | 4.45 | 00:16:00 | 03:35 | ||
| 22/07/2013 | 6.88 | 00:27:00 | 03:55 | ||
| total\av pace: | 124.74 | 03:52 |
mon 22/7 - PM: easy run to Lunds CIP via Kallby (6.88km), some strides and stretches on the track, 4.45km back past the F&F arena.
tue 23/7 - PM: Skrylle: 5km warmup at 4.00/km then hard hilly 1km intervals 4x3.03-3.10/km, 2x1km tempo at 3.20/km and 5km warmdown. 16km total. Good session.
wed 24/7 - PM: run along the Hardebergaspåret to Sodra Sandby and back; 10km out-and-back. Starting off at 4.30/km pace, increasing tempo on the way back to 3.30-3.40/km through the km marked sections and 3.20/km downhill back into Lund.
thu 25/7 - AM: 10km, standard route south of Lund by the sewage farm. PM: warmup route to Lunds CIP, 10x400m at 3.20/km pace, 1min recovery. Few laps of warmdown at 4.00/km and then return run back home.
fri 26/7 - AM: long easy run up to Skt Hans and back. Included some of the extreme running route round the hills on the way back down.
sat 27/7 - run to Brabrand parkrun, 6.5km in around 26min. 5km parkrun - started a couple of min late, so had to play catchup! Rum back to gf house, stomach not so happy after being quite tired!
sun 28/7 - run in Grenå from gf parents summerhus. Took a tour into town, then inland and north to Fornæs lighthouse, returning along the coast (hilly) and with some running round Grenå Plantage. Very hot, sweaty and humid day, but started raining mid run - very refreshing!
Summary - another week of good mileage and 2 tempo sessions. Ankle seems to be happier on the track now, although perhaps not for longer intervals. Session tues was a very good workout. Tired myself out a bit on Sat and didn't feel so good running back from the parkrun - a bit of rest the remainder of Sat helped that.
Next week - same distance again, try for 2 interval sessions again. Perhaps a race in kbh. Last hard week before pre-Malmo half taper.
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