4.11.13-10.11.13: No more racing - back to normal training!
Mon 4/11 - PM: 10k at easy pace. Standard 8.7km route through Skt Lars\Klostergården\etc... and a few laps on the track at Lunds CIP. Very very very very tired after racing + early train start.
Tues 5/11 - still feeling tired, so rest day. Not so keen to go to Skryllegården on Tues this year in the cold!
Weds 6/11 - Considered doing some cross intervals at Skt Hans, but my legs still felt tight - no sense in pushing too early and getting injured! Decided to do two, shorter, easier recovery runs. AM: shorter run rounds Stadsparken in Lund, down past the F+F arena, under the railway and a loop back via CIP. PM: similar route appx. 7km each.
Thurs 7/11 - PM: return to intervals! 5km warmup in appx. 18.30, then 16x400m with Bjornstorps IF on the track at Lunds CIP. Started off the first couple at appx. 80s pace, then 12x70-75s pace, then back to 80s for the last few. Doing the first few slowly I think helped a lot, just to stretch the legs and get back into it. Ran back via Stadsparken back the same way as I came, same pace.
Fri 8/11 - AM: 10km easy, along the river and past the sewage works south of Lund.
Sat 9/11 - in Århus. AM: Too tired for 1900 cross intervals so standard Sat training - run out to Hasle Bakker, Brabrand parkrun, run back to Skejby. I was a bit late this week, so had to run there quickly; I was still about 1min late for the start of the parkrun, but ran 17.30 on the slightly easier winter course. Good tempo session.
Sun 10/11 - AM: visiting gf's parents out near Horsens. 22km 'landvej' lap Vinten-Lundum-Østbirk-Vestbirk-Torp; nice and hilly route on small country roads and a former railway line. Lovely winter conditions - 10C, blue sky and sun :-)
Summary - legs starting to feel less tired towards the end of the week. Getting back into normal training now after a good few weeks of hard racing. I've decided to skip the VT round in Roskilde next week, partly to get back to focusing on road running training (which I don't think 1k cross intervals will help) and partly to play it safe after what happened at the same round last year, where I really destroyed my right ankle...
| Date | km | time | min/km |
| 10/11/2013 | 21.93 | 01:30:00 | 04:06 |
| 09/11/2013 | 6.28 | 00:25:00 | 03:58 |
| 09/11/2013 | 5 | 00:17:30 | 03:29 |
| 09/11/2013 | 7 | 00:27:00 | 03:51 |
| 08/11/2013 | 10 | 00:43:00 | 04:18 |
| 07/11/2013 | 4.51 | 00:18:30 | 04:06 |
| 07/11/2013 | 4.52 | 00:18:30 | 04:05 |
| 07/11/2013 | 4 | 00:12:30 | 03:07 |
| 07/11/2013 | 2 | 00:06:40 | 03:20 |
| 06/11/2013 | 7.04 | 00:29:00 | 04:07 |
| 06/11/2013 | 6.83 | 00:28:00 | 04:05 |
| 06/11/2013 | 2 | 00:07:08 | 03:34 |
| 06/11/2013 | 1.97 | 00:10:00 | 05:04 |
| 04/11/2013 | 9.99 | 00:43:00 | 04:18 |
| total= | 93.07 | av pace= | 03:57 |
Mon 4/11 - PM: 10k at easy pace. Standard 8.7km route through Skt Lars\Klostergården\etc... and a few laps on the track at Lunds CIP. Very very very very tired after racing + early train start.
Tues 5/11 - still feeling tired, so rest day. Not so keen to go to Skryllegården on Tues this year in the cold!
Weds 6/11 - Considered doing some cross intervals at Skt Hans, but my legs still felt tight - no sense in pushing too early and getting injured! Decided to do two, shorter, easier recovery runs. AM: shorter run rounds Stadsparken in Lund, down past the F+F arena, under the railway and a loop back via CIP. PM: similar route appx. 7km each.
Thurs 7/11 - PM: return to intervals! 5km warmup in appx. 18.30, then 16x400m with Bjornstorps IF on the track at Lunds CIP. Started off the first couple at appx. 80s pace, then 12x70-75s pace, then back to 80s for the last few. Doing the first few slowly I think helped a lot, just to stretch the legs and get back into it. Ran back via Stadsparken back the same way as I came, same pace.
Fri 8/11 - AM: 10km easy, along the river and past the sewage works south of Lund.
Sat 9/11 - in Århus. AM: Too tired for 1900 cross intervals so standard Sat training - run out to Hasle Bakker, Brabrand parkrun, run back to Skejby. I was a bit late this week, so had to run there quickly; I was still about 1min late for the start of the parkrun, but ran 17.30 on the slightly easier winter course. Good tempo session.
Sun 10/11 - AM: visiting gf's parents out near Horsens. 22km 'landvej' lap Vinten-Lundum-Østbirk-Vestbirk-Torp; nice and hilly route on small country roads and a former railway line. Lovely winter conditions - 10C, blue sky and sun :-)
Summary - legs starting to feel less tired towards the end of the week. Getting back into normal training now after a good few weeks of hard racing. I've decided to skip the VT round in Roskilde next week, partly to get back to focusing on road running training (which I don't think 1k cross intervals will help) and partly to play it safe after what happened at the same round last year, where I really destroyed my right ankle...
Ingen kommentarer:
Send en kommentar