---------6/5 to 12/5-------------------------------------------
date day km time min/km
12/05/2013 s 13.55 0:51:00 3:45
12/05/2013 s 7.87 0:35:00 4:26
11/05/2013 s 8 0:28:20 3:32
09/05/2013 t 6.87 0:30:00 4:22
08/05/2013 w 14.65 1:03:00 4:18
07/05/2013 t 3.89 0:15:00 3:51
07/05/2013 t 3.33 0:15:00 4:30
07/05/2013 t 6 0:22:50 3:48
06/05/2013 m 10 0:43:00 4:18
Total: 74.16km, av pace:4.05/km
---------29/4 to 5/5-------------------------------------------
05/05/2013 s 22.93 1:40:00 4:21
04/05/2013 s 5.04 0:17:30 3:28
04/05/2013 s 3 0:00:00 0:00
03/05/2013 f 10 0:42:00 4:12
02/05/2013 t 8.06 0:35:00 4:20
01/05/2013 w 16.21 1:30:00 5:33
30/04/2013 t 5 0:23:00 4:35
30/04/2013 t 5 0:19:00 3:47
29/04/2013 m 10 0:43:00 4:18
Total:85.24km, av pace: 4.19/km
29/4-5/5: Recovery....
29/4 Mon - very easy easy Monday run around Klostergården in Lund. Brought an ankle support in Stadium; helped somewhat, but still a dull pain from the outer side of the left one.
30/4 Tue - 2x5km laps at Skrylle in 19min and 23min, a test of the ankle over race distance and on rougher terrain. Thankfully, again less pain than previous days - with the right ankle injury, any such running was impossible. Hopefully just mild damage...
1/5 Wed - Holiday in Sweden, so most of a nice warm day available. Took a very slow, long run up to the north of Lund to see if the ankle worsened with use; fortunately, again the pain faded with distance. Only problem was tiredness after cycling to Skrylle and back +10k the day before!
2/5 Thu - stayed well clear of the track and did 5miles along the Hardebergaspåret. Fairly ok.
3/5 Fri - 6miles round Klostergården and past the sewage farm. Also ok. Some reduction in ankle pain.
4/5 Sat - back in Århus. Brabrand parkrun 5km in 17.30. Decided to take the first 2km very easy at around 3.30-3.40/km pace and increase the tempo gradually thereafter to as much as I could manage. Quite handily had another runner at around 17.20-17.30 pace to act as 'hare'. Caught up with a final km of 3.10 - but no sprint finish :-) 3km warmdown around Hasle bakker. Quite a pleasing workout and a good confidence boost before the race next week.
5/5 Sun - decided based on Weds that a single long run might be preferable for the ankle - with the pain seemingly coming in the first few km when starting from cold and then fading, 2 shorter runs would've been harder on it. Ran my standard long run route round Egå Engsø, up through Lystrup, Hjortshøj, Skæring and back through Risskov. Around 4min slower than pre-injury in the autumn, a combination of caution, tiredness and a lack of many 10mile+ runs since then!
Summary: Thankfully, the injury seems to not be as bad as the right ankle over the winter and it improved throughout the week. Will still stay clear of the track for a period to ensure full recovery.
Music of the week: I usually have a particular song(s) I have stuck in my head, listen to whilst running or particularly define a week of training. This week: Daft Punk - Get Lucky
6/5-12/5 - Lundaloppet week
6/5 Mon - standard easy Monday run around Klostergården in Lund
7/5 Tue - 3km warmup, then 4x1km intervals along the Hardebergaspåret in 3.30,3.25,3.29,3.24 p. 1min. Test of the ankle before the Lundaloppet. Used some quite handy yellow km markers which were painted on the path just on the outer edge of Lund (for a previous race?). Felt quite tired and the pace was as good as I could manage, ankle felt very uncomfortable but I could manage the set quite well. Jog back to Lund afterwards.
8/5 Wed - long, easy-ish run, in order to build up a few km for this week and allow for pre-LL rest. Uphill through the uni and to Skt Hans Backar, then under the railway to Gunnesbo and back down Bryggaregatan to Lunds CIP, then Svanegatan and the park back home.
9/5 Thurs - run up the hill for the Lundaloppet to uni, then past Sparta along Tunavagen and back home along the Hardebergaspåret. Felt particularly tired, so cut the run as short as possible.
10/5 Fri - no run. Full day of rest for the ankles ahead of the Lundaloppet. Trip to Ven and a nice walk instead.
11/5 Sat - Lundaloppet
12/5 Sun - recovery run from LL. Decided to split the long run into 2 shorter ones as usual, with a 13.5km tour up to Skt Hans backar around 11am (very hot run!) and a later run down through Klostergården and back past the arena. Ankle felt quite good on both runs, but still some pain in the left when starting off which faded gradually during the course of the run. In addition, a nice trip up to Skrylle for another walk.
Summary: an easy week and reduced distance before the LL and a good race win. Pleased at improvement in the ankle and that it survived the race. Aim now is to maintain that pace over 10k...
MotW: Duran Duran - Girls on Film. Stuck in my head round the Lundaloppet...
date day km time min/km
12/05/2013 s 13.55 0:51:00 3:45
12/05/2013 s 7.87 0:35:00 4:26
11/05/2013 s 8 0:28:20 3:32
09/05/2013 t 6.87 0:30:00 4:22
08/05/2013 w 14.65 1:03:00 4:18
07/05/2013 t 3.89 0:15:00 3:51
07/05/2013 t 3.33 0:15:00 4:30
07/05/2013 t 6 0:22:50 3:48
06/05/2013 m 10 0:43:00 4:18
Total: 74.16km, av pace:4.05/km
---------29/4 to 5/5-------------------------------------------
05/05/2013 s 22.93 1:40:00 4:21
04/05/2013 s 5.04 0:17:30 3:28
04/05/2013 s 3 0:00:00 0:00
03/05/2013 f 10 0:42:00 4:12
02/05/2013 t 8.06 0:35:00 4:20
01/05/2013 w 16.21 1:30:00 5:33
30/04/2013 t 5 0:23:00 4:35
30/04/2013 t 5 0:19:00 3:47
29/04/2013 m 10 0:43:00 4:18
Total:85.24km, av pace: 4.19/km
29/4-5/5: Recovery....
29/4 Mon - very easy easy Monday run around Klostergården in Lund. Brought an ankle support in Stadium; helped somewhat, but still a dull pain from the outer side of the left one.
30/4 Tue - 2x5km laps at Skrylle in 19min and 23min, a test of the ankle over race distance and on rougher terrain. Thankfully, again less pain than previous days - with the right ankle injury, any such running was impossible. Hopefully just mild damage...
1/5 Wed - Holiday in Sweden, so most of a nice warm day available. Took a very slow, long run up to the north of Lund to see if the ankle worsened with use; fortunately, again the pain faded with distance. Only problem was tiredness after cycling to Skrylle and back +10k the day before!
2/5 Thu - stayed well clear of the track and did 5miles along the Hardebergaspåret. Fairly ok.
3/5 Fri - 6miles round Klostergården and past the sewage farm. Also ok. Some reduction in ankle pain.
4/5 Sat - back in Århus. Brabrand parkrun 5km in 17.30. Decided to take the first 2km very easy at around 3.30-3.40/km pace and increase the tempo gradually thereafter to as much as I could manage. Quite handily had another runner at around 17.20-17.30 pace to act as 'hare'. Caught up with a final km of 3.10 - but no sprint finish :-) 3km warmdown around Hasle bakker. Quite a pleasing workout and a good confidence boost before the race next week.
5/5 Sun - decided based on Weds that a single long run might be preferable for the ankle - with the pain seemingly coming in the first few km when starting from cold and then fading, 2 shorter runs would've been harder on it. Ran my standard long run route round Egå Engsø, up through Lystrup, Hjortshøj, Skæring and back through Risskov. Around 4min slower than pre-injury in the autumn, a combination of caution, tiredness and a lack of many 10mile+ runs since then!
Summary: Thankfully, the injury seems to not be as bad as the right ankle over the winter and it improved throughout the week. Will still stay clear of the track for a period to ensure full recovery.
Music of the week: I usually have a particular song(s) I have stuck in my head, listen to whilst running or particularly define a week of training. This week: Daft Punk - Get Lucky
6/5-12/5 - Lundaloppet week
6/5 Mon - standard easy Monday run around Klostergården in Lund
7/5 Tue - 3km warmup, then 4x1km intervals along the Hardebergaspåret in 3.30,3.25,3.29,3.24 p. 1min. Test of the ankle before the Lundaloppet. Used some quite handy yellow km markers which were painted on the path just on the outer edge of Lund (for a previous race?). Felt quite tired and the pace was as good as I could manage, ankle felt very uncomfortable but I could manage the set quite well. Jog back to Lund afterwards.
8/5 Wed - long, easy-ish run, in order to build up a few km for this week and allow for pre-LL rest. Uphill through the uni and to Skt Hans Backar, then under the railway to Gunnesbo and back down Bryggaregatan to Lunds CIP, then Svanegatan and the park back home.
9/5 Thurs - run up the hill for the Lundaloppet to uni, then past Sparta along Tunavagen and back home along the Hardebergaspåret. Felt particularly tired, so cut the run as short as possible.
10/5 Fri - no run. Full day of rest for the ankles ahead of the Lundaloppet. Trip to Ven and a nice walk instead.
11/5 Sat - Lundaloppet
12/5 Sun - recovery run from LL. Decided to split the long run into 2 shorter ones as usual, with a 13.5km tour up to Skt Hans backar around 11am (very hot run!) and a later run down through Klostergården and back past the arena. Ankle felt quite good on both runs, but still some pain in the left when starting off which faded gradually during the course of the run. In addition, a nice trip up to Skrylle for another walk.
Summary: an easy week and reduced distance before the LL and a good race win. Pleased at improvement in the ankle and that it survived the race. Aim now is to maintain that pace over 10k...
MotW: Duran Duran - Girls on Film. Stuck in my head round the Lundaloppet...
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