Training 8 to 14\9\14: Recovery, Hills and ESS-tur
Summary: start of the week easy recovery after Århus Half, Mon easy run round by the F&F arena and some jogs up the St Hans hills, Tues a rest day, Thus\Fri just easy running around Klostergården, Sun long run. Not so fast, but some quite hilly running, so quite a decent workout overall.
Main sessions: Weds standard St Hans Hills (6xlong, 5xsteep). Sat: race, Sun: long run 26k, out past Max IV and the ESS site in Lund, looping back round the country roads north through Stangby to Norra Fäladen. I very rarely run out this way, but I quite wanted to see how far they'd got with the ESS over the summer...(it seems a lot bigger than Max IV)
Races: Veberodsrundan, 7km (3.00-3.20/km pace)
15\9 to 21\9\14: Skryllegården and Krankesjön
Main sessions: Weds: hard session at Skryllegården, fist since the end of May somehow. Fast on the 5k lap (3:40/k pace), fast 3k lap (3:20/k pace), fast 1k lap, run up the final hill section of the 10k lap up the ridge Skryllemilens slutstigning, then one last slower 5k with a final hard sprint uphill for the final 1k and a bit. Lovely early autumn\late summer weather, great session! Fri: session back on the track, first since holiday - 10x400m at 1:15/lap pace. Also did a couple of longer efforts along Maskinvägen (my Strava segment Mean Machine) at around the same pace. Sun: race
Races: Krankesjömilen 10k.
Summary: start of the week easy recovery after Århus Half, Mon easy run round by the F&F arena and some jogs up the St Hans hills, Tues a rest day, Thus\Fri just easy running around Klostergården, Sun long run. Not so fast, but some quite hilly running, so quite a decent workout overall.
Main sessions: Weds standard St Hans Hills (6xlong, 5xsteep). Sat: race, Sun: long run 26k, out past Max IV and the ESS site in Lund, looping back round the country roads north through Stangby to Norra Fäladen. I very rarely run out this way, but I quite wanted to see how far they'd got with the ESS over the summer...(it seems a lot bigger than Max IV)
Races: Veberodsrundan, 7km (3.00-3.20/km pace)
15\9 to 21\9\14: Skryllegården and Krankesjön
Main sessions: Weds: hard session at Skryllegården, fist since the end of May somehow. Fast on the 5k lap (3:40/k pace), fast 3k lap (3:20/k pace), fast 1k lap, run up the final hill section of the 10k lap up the ridge Skryllemilens slutstigning, then one last slower 5k with a final hard sprint uphill for the final 1k and a bit. Lovely early autumn\late summer weather, great session! Fri: session back on the track, first since holiday - 10x400m at 1:15/lap pace. Also did a couple of longer efforts along Maskinvägen (my Strava segment Mean Machine) at around the same pace. Sun: race
Races: Krankesjömilen 10k.
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