15-21/4 - week in Lund and Skrylleloppet
date day km time pace(min/km)
21/04/2013 sun 13.61 1:01:00 4:28
21/04/2013 sun 10.66 0:45:00 4:13
20/04/2013 sat 10 0:34:00 3:24
20/04/2013 sat 4 0:00:00 0:00
19/04/2013 fri 5.59 0:24:00 4:17
18/04/2013 thu 8.17 0:33:00 4:02
17/04/2013 wed 7.01 0:29:00 4:08
16/04/2013 tue 5 0:22:30 4:30
16/04/2013 tue 4 0:12:40 3:10
16/04/2013 tue 3 0:11:00 3:40
15/04/2013 mon 9.14 0:37:00 4:02
Total: 80.18km, av. pace: 3.59/km
Mon: Easy run down through Källby, up past the arena, to Lunds C IP and back through Stadsparken. Legs quite tired after long run the day before, but included 5-6x1min efforts on some of the quieter roads in the industrial area.
Tue: Training at Skrylle with Björnstorps IF. 3km warmup at 3.40\km, followed by 4x1km (hilly 1.5km red route) in 3.13,3.10,3.11,3.13 and 2x1km at 3.40\km. 5km warmdown round the yellow route. A good hard session, managed 4km at full pace before I started to feel the ankle, then slowed to the pace of the majority of the group as usual. Very warm evening - something I've been looking forward to after all the cold, dark months up there and definitely an example of why Skrylle is such a nice place to train.
Wed: Another shorter easy run - legs really stiff after Tues session! Taken at lunchtime in the sun, short route as per Mon but without the diversion to IP.
Thur: Repeated Mon route in the morning, but then had to work late, so missed the track interval session and it was too late to run in the evening...
Fri: Very easy 5.5km and loop of the F&F arena in the morning. Resting my legs before the race Sat, but a nice run-out just to stop getting too stiff.
Sat: Skrylleloppet 10km (hilly, trail) : 34.15 (3rd place). (Pictures)
I was initially reluctant to do this race, after testing the course a couple of weeks ago and finding it was hard for my ankle to cope with the terrain. However, after the success of Tues session on similar trail terrain (and the suspicion that the adrenaline of race conditions would probably help), I decided to risk it. The other reason pushing me to do it was that this is the only seeding race I can practically attend for the Lidingöloppet in Sept - where without a good time (<37min) I'd be forced to start from the back and work my way through the crowds, not an attractive prospect. The race was run in pretty ideal conditions - 12C, sun and very little wind on a dry course. My plan was to run the race very conservatively, aiming for 35-36min and 3.25-3.30\km pace for the flatter first 5km. Within the first 3km I found myself in a fairly comfortable 4th place, with 3 guys in a group together around 10-15s ahead - I decided this was far from ideal, since it would give me little push through the harder second half of the race. I thus increased pace and caught the 3rd place runner at around 4km. At this point I judged the front 2 to be running around 33min pace; too fast to risk at this time. So I stuck to the runner in 3rd, which helped greatly through the hilly final 3\4km, having someone to run with. At the end of the final hill I was again left alone to finish the final km for a great time (and a good seeding time), the fastest 10km I've managed since the injury and on a v. hilly course!
Sun: Split the long run up into 2 this week, primarily after racing Sat. 13km in am, 10km in pm. Morning: took a run up through the uni to Sankt Hans backar - great view from the top, all the way to the bridge and Copenhagen - and back via CIP and Stadsparken. Evening: standard 6mile route run past the lakes in Källby and back along Trollebergsvangen.
Next 2 weeks will be focused on preparing for the Lundaloppet on 11/5 - ideally increasing distance towards 100km per week with 2 tempo sessions pw, primarily on the track.
date day km time pace(min/km)
21/04/2013 sun 13.61 1:01:00 4:28
21/04/2013 sun 10.66 0:45:00 4:13
20/04/2013 sat 10 0:34:00 3:24
20/04/2013 sat 4 0:00:00 0:00
19/04/2013 fri 5.59 0:24:00 4:17
18/04/2013 thu 8.17 0:33:00 4:02
17/04/2013 wed 7.01 0:29:00 4:08
16/04/2013 tue 5 0:22:30 4:30
16/04/2013 tue 4 0:12:40 3:10
16/04/2013 tue 3 0:11:00 3:40
15/04/2013 mon 9.14 0:37:00 4:02
Total: 80.18km, av. pace: 3.59/km
Mon: Easy run down through Källby, up past the arena, to Lunds C IP and back through Stadsparken. Legs quite tired after long run the day before, but included 5-6x1min efforts on some of the quieter roads in the industrial area.
Tue: Training at Skrylle with Björnstorps IF. 3km warmup at 3.40\km, followed by 4x1km (hilly 1.5km red route) in 3.13,3.10,3.11,3.13 and 2x1km at 3.40\km. 5km warmdown round the yellow route. A good hard session, managed 4km at full pace before I started to feel the ankle, then slowed to the pace of the majority of the group as usual. Very warm evening - something I've been looking forward to after all the cold, dark months up there and definitely an example of why Skrylle is such a nice place to train.
Wed: Another shorter easy run - legs really stiff after Tues session! Taken at lunchtime in the sun, short route as per Mon but without the diversion to IP.
Thur: Repeated Mon route in the morning, but then had to work late, so missed the track interval session and it was too late to run in the evening...
Fri: Very easy 5.5km and loop of the F&F arena in the morning. Resting my legs before the race Sat, but a nice run-out just to stop getting too stiff.
Sat: Skrylleloppet 10km (hilly, trail) : 34.15 (3rd place). (Pictures)
I was initially reluctant to do this race, after testing the course a couple of weeks ago and finding it was hard for my ankle to cope with the terrain. However, after the success of Tues session on similar trail terrain (and the suspicion that the adrenaline of race conditions would probably help), I decided to risk it. The other reason pushing me to do it was that this is the only seeding race I can practically attend for the Lidingöloppet in Sept - where without a good time (<37min) I'd be forced to start from the back and work my way through the crowds, not an attractive prospect. The race was run in pretty ideal conditions - 12C, sun and very little wind on a dry course. My plan was to run the race very conservatively, aiming for 35-36min and 3.25-3.30\km pace for the flatter first 5km. Within the first 3km I found myself in a fairly comfortable 4th place, with 3 guys in a group together around 10-15s ahead - I decided this was far from ideal, since it would give me little push through the harder second half of the race. I thus increased pace and caught the 3rd place runner at around 4km. At this point I judged the front 2 to be running around 33min pace; too fast to risk at this time. So I stuck to the runner in 3rd, which helped greatly through the hilly final 3\4km, having someone to run with. At the end of the final hill I was again left alone to finish the final km for a great time (and a good seeding time), the fastest 10km I've managed since the injury and on a v. hilly course!
Sun: Split the long run up into 2 this week, primarily after racing Sat. 13km in am, 10km in pm. Morning: took a run up through the uni to Sankt Hans backar - great view from the top, all the way to the bridge and Copenhagen - and back via CIP and Stadsparken. Evening: standard 6mile route run past the lakes in Källby and back along Trollebergsvangen.
Next 2 weeks will be focused on preparing for the Lundaloppet on 11/5 - ideally increasing distance towards 100km per week with 2 tempo sessions pw, primarily on the track.
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