27/5 - 2/6 - Bjergløb buildup...
Date\Day km Time min/km
02/06/2013 s 5.56 0:18:45 3:21
02/06/2013 s 12.15 0:51:00 4:11
02/06/2013 s 2 0:00:00 0:00
01/06/2013 s 6 0:25:00 4:09
31/05/2013 f 22.22 1:35:00 4:16
29/05/2013 w 10 0:38:00 3:48
28/05/2013 t 6 0:20:35 3:25
28/05/2013 t 8 0:32:00 3:59
27/05/2013 m 17.16 1:07:00 3:54
total:89.12km, av pace:3.52/km
Mon - (eve) run along the Hardebergaspåret, same as previous weeks out past the road crossing and back with a lap of Stadsparken. Gave it a bit of gas this week and went a bit later in the evening, such that there were fewer flies to inhale!
Tues - (eve) Training st Skrylle with Björnstorps IF. 3km red route warmup, then 6x1km, hilly - first 5 at 3.25-3.30\km pace, final with the hammer down at 3.05/km. Legs felt very tired after the distance put in over the previous days, very sore calf muscles and backside. Warmdown 5km at appx. 4.00/km. A very good preparation session for running hills at speed ahead of the race on Sun.
Wed - (am) standard 10km route to Källby. Did it in the morning to avoid some flies along by the ponds, unfortunately even at 7am it was quite bad!
Thurs - rest day.
Fri - (am) for the first time since the morning back in Sept I suffered my initial ankle injury, I ran the same route as the run on which it occurred - the full distance along the Hardebergaspåret to Sodra Sandby (including an extra loop in SS to get above 21km). I took it very easy at the start - lesson learnt from Sept - running around 4.30-4.40/km until the outer edge of Lund, before increasing the pace gradually thereafter. I was probably the most aware of any slight strain, complaint and my running style of any run I've done for many months, but I came through it! Now, just to increase the pace gradually...
Sat - (am) Brabrand parkrun in Århus. I was 'efterløber', starting 10min after everyone and running a very easy pace behind to make sure everyone got round. Extra 1km loop since I managed to catch the backmarker before the end. A nice, easy run to loosen the legs before racing Sun.
Sun - (am) Midtjysk Bjergløb 5.4km (see sep post)
Summary - a good week, with some longer distance runs (at the highest av. pace for some time) built in to build stamina, but still at a low mileage for the week due to the race. Slightly concerned this is at the expense of pace however. I again avoided the track, with the ankles ok on the longer runs but not on high speed track intervals (and still not quite right on hill intervals or racing either). Fly season has begun, but more importantly so has hayfever season - I found it hard to breathe running where the grass had been cut along the river in Lund. But, it's something I just have to cope with...
Aims for next week - try and push back up to 100km and build in more pace, via intervals or higher tempo runs.
MotW - The Isley Brothers- Who's That Lady . Another very 'summer' song...
Date\Day km Time min/km
02/06/2013 s 5.56 0:18:45 3:21
02/06/2013 s 12.15 0:51:00 4:11
02/06/2013 s 2 0:00:00 0:00
01/06/2013 s 6 0:25:00 4:09
31/05/2013 f 22.22 1:35:00 4:16
29/05/2013 w 10 0:38:00 3:48
28/05/2013 t 6 0:20:35 3:25
28/05/2013 t 8 0:32:00 3:59
27/05/2013 m 17.16 1:07:00 3:54
total:89.12km, av pace:3.52/km
Mon - (eve) run along the Hardebergaspåret, same as previous weeks out past the road crossing and back with a lap of Stadsparken. Gave it a bit of gas this week and went a bit later in the evening, such that there were fewer flies to inhale!
Tues - (eve) Training st Skrylle with Björnstorps IF. 3km red route warmup, then 6x1km, hilly - first 5 at 3.25-3.30\km pace, final with the hammer down at 3.05/km. Legs felt very tired after the distance put in over the previous days, very sore calf muscles and backside. Warmdown 5km at appx. 4.00/km. A very good preparation session for running hills at speed ahead of the race on Sun.
Wed - (am) standard 10km route to Källby. Did it in the morning to avoid some flies along by the ponds, unfortunately even at 7am it was quite bad!
Thurs - rest day.
Fri - (am) for the first time since the morning back in Sept I suffered my initial ankle injury, I ran the same route as the run on which it occurred - the full distance along the Hardebergaspåret to Sodra Sandby (including an extra loop in SS to get above 21km). I took it very easy at the start - lesson learnt from Sept - running around 4.30-4.40/km until the outer edge of Lund, before increasing the pace gradually thereafter. I was probably the most aware of any slight strain, complaint and my running style of any run I've done for many months, but I came through it! Now, just to increase the pace gradually...
Sat - (am) Brabrand parkrun in Århus. I was 'efterløber', starting 10min after everyone and running a very easy pace behind to make sure everyone got round. Extra 1km loop since I managed to catch the backmarker before the end. A nice, easy run to loosen the legs before racing Sun.
Sun - (am) Midtjysk Bjergløb 5.4km (see sep post)
Summary - a good week, with some longer distance runs (at the highest av. pace for some time) built in to build stamina, but still at a low mileage for the week due to the race. Slightly concerned this is at the expense of pace however. I again avoided the track, with the ankles ok on the longer runs but not on high speed track intervals (and still not quite right on hill intervals or racing either). Fly season has begun, but more importantly so has hayfever season - I found it hard to breathe running where the grass had been cut along the river in Lund. But, it's something I just have to cope with...
Aims for next week - try and push back up to 100km and build in more pace, via intervals or higher tempo runs.
MotW - The Isley Brothers- Who's That Lady . Another very 'summer' song...
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