3/6-9/6 - Difficult week...
Date\Day km Time min/km
09/06/2013 s 13.66 0:58:00 4:14
09/06/2013 s 13.5 1:01:00 4:31
08/06/2013 s 10 0:36:10 3:36
08/06/2013 s 12.26 0:55:00 4:29
07/06/2013 f 7.07 0:26:00 3:40
06/06/2013 t 7.06 0:28:00 3:58
06/06/2013 t 8.67 0:34:00 3:55
04/06/2013 t 11.33 0:51:00 4:29
04/06/2013 t 2.5 0:10:00 3:59
03/06/2013 m 17.16 1:17:00 4:29
total: 103.21km, av pace: 4.08/km
Mon (pm) - standard run along the Hardebergaspåret. Felt ok to start off with, but then increasingly tired towards the end of the run - pace dropped from 4.00/km to closer to 5.00/km. A busy day at work beforehand.
Tues (pm) - worked too late to head up to Skrylle, so ran up to Sankt Hans backar and took a 2.5km lap of the Extreme race course, followed by a run back via uni. Again, quite tired.
Weds - urrrrgh...felt very tired, combination of work and likely not recovering well enough from the race sun. Took a complete day of rest.
Thurs - decided to go back to 2 shorter runs a day to give some mental rest as well as more recovery time. (am) Took a short run down to Källby and back via the arena and (pm) same route, but with an extra loop up to Lunds CIP inc 1km track effort (at a slow 3.50/km...).
Fri- legs again demanded more rest, so threw in a shorter run as Thurs (am) at lunchtime, before taking the train back to Denmark.
Sat (birthday!) - (am) Brabrand parkrun, 5km in 17:10. Was aiming for sub-17 on the tough summer route (appx 1min slower than a flat 5k) in honour of my 28th birthday, but unfortunately it was a very windy day - and the worst kind of wind on that route, against for the faster first 2km rather than the hill sections. Followed by a second, slower lap at 19min pace. (pm) close to 1h run around Risskov and back along the beach to Bellvue strand before heading back up the hill to Skejby; beer and nice food afterwards!
Sun - (am) run down to the harbour in Århus to see the Aarhus City Halvmarathon. Some great performances from 1900 runners on quite a difficult route, with 2 hill climbs in it. I think I might have considered racing this if not for the Malmomilen next week, but just as a test of the ankle and current progress. Definitely aiming for the September 1900-organised Århus half; since it's a flat course and is the DM (and VM qualification race), it will be very quick making it good PB-potential - a summer of training lies ahead for that.
(pm) easy run again round Risskov and to the beach...but not so pleasant stomach cramps at around 3/4 though! a couple of 'pitstops' required, one invovling a rapid dash into the bushes in Mollerup skov :-(
Summary - probably didn't rest enough after the race on Sun and underestimated how much it'd tired me out - tiredness not helped by quite a busy week at work. But with some rest and switching to shorter runs, I was able to get some good training done and just about get over 100km for the week.Still slightly concerned that the longer runs are at the exclusion of pace - work and tiredness prohibited a proper interval session in the week.
Aims for next week - hopefully intervals on Tues at Skrylle. Easier runs towards the end of the week ahead of the Malmomilen on Sat. Malmomilen target is 3.20/km pace - so 33.20 or better.
Date\Day km Time min/km
09/06/2013 s 13.66 0:58:00 4:14
09/06/2013 s 13.5 1:01:00 4:31
08/06/2013 s 10 0:36:10 3:36
08/06/2013 s 12.26 0:55:00 4:29
07/06/2013 f 7.07 0:26:00 3:40
06/06/2013 t 7.06 0:28:00 3:58
06/06/2013 t 8.67 0:34:00 3:55
04/06/2013 t 11.33 0:51:00 4:29
04/06/2013 t 2.5 0:10:00 3:59
03/06/2013 m 17.16 1:17:00 4:29
total: 103.21km, av pace: 4.08/km
Mon (pm) - standard run along the Hardebergaspåret. Felt ok to start off with, but then increasingly tired towards the end of the run - pace dropped from 4.00/km to closer to 5.00/km. A busy day at work beforehand.
Tues (pm) - worked too late to head up to Skrylle, so ran up to Sankt Hans backar and took a 2.5km lap of the Extreme race course, followed by a run back via uni. Again, quite tired.
Weds - urrrrgh...felt very tired, combination of work and likely not recovering well enough from the race sun. Took a complete day of rest.
Thurs - decided to go back to 2 shorter runs a day to give some mental rest as well as more recovery time. (am) Took a short run down to Källby and back via the arena and (pm) same route, but with an extra loop up to Lunds CIP inc 1km track effort (at a slow 3.50/km...).
Fri- legs again demanded more rest, so threw in a shorter run as Thurs (am) at lunchtime, before taking the train back to Denmark.
Sat (birthday!) - (am) Brabrand parkrun, 5km in 17:10. Was aiming for sub-17 on the tough summer route (appx 1min slower than a flat 5k) in honour of my 28th birthday, but unfortunately it was a very windy day - and the worst kind of wind on that route, against for the faster first 2km rather than the hill sections. Followed by a second, slower lap at 19min pace. (pm) close to 1h run around Risskov and back along the beach to Bellvue strand before heading back up the hill to Skejby; beer and nice food afterwards!
Sun - (am) run down to the harbour in Århus to see the Aarhus City Halvmarathon. Some great performances from 1900 runners on quite a difficult route, with 2 hill climbs in it. I think I might have considered racing this if not for the Malmomilen next week, but just as a test of the ankle and current progress. Definitely aiming for the September 1900-organised Århus half; since it's a flat course and is the DM (and VM qualification race), it will be very quick making it good PB-potential - a summer of training lies ahead for that.
(pm) easy run again round Risskov and to the beach...but not so pleasant stomach cramps at around 3/4 though! a couple of 'pitstops' required, one invovling a rapid dash into the bushes in Mollerup skov :-(
Summary - probably didn't rest enough after the race on Sun and underestimated how much it'd tired me out - tiredness not helped by quite a busy week at work. But with some rest and switching to shorter runs, I was able to get some good training done and just about get over 100km for the week.Still slightly concerned that the longer runs are at the exclusion of pace - work and tiredness prohibited a proper interval session in the week.
Aims for next week - hopefully intervals on Tues at Skrylle. Easier runs towards the end of the week ahead of the Malmomilen on Sat. Malmomilen target is 3.20/km pace - so 33.20 or better.
Ingen kommentarer:
Send en kommentar