Date\Day km Time min/km
21/07/2013 su 42.2 3:02:00 4:18
20/07/2013 sa 5 0:17:45 3:32
20/07/2013 sa 5 0:20:00 3:59
19/07/2013 fr 12 0:45:00 3:45
17/07/2013 we 10 0:44:00 4:24
17/07/2013 we 12.25 0:52:00 4:14
16/07/2013 tu 7 0:30:00 4:17
16/07/2013 tu 10 0:34:09 3:24
16/07/2013 tu 6 0:24:00 3:59
15/07/2013 mo 10 0:42:00 4:12
total:119.45, av pace: 4.00/km
Mon - PM: standard 10km route round Klostergården.
Tue - PM: training on my own at Skryllegården. Warmup 3.5km from Södra Sandby, then 10x1km, pace 3.20-3.30 (av 3.25\km) p 90s. Intervals around the 5km and part of the 10km route, including the hilly sections. Several km of warmdown at 4.00/km, followed by a run back to Södra Sandby and bike back to Lund. Hard training session and very warm.
Wed - AM: standard 10km route round Klostergården, PM: route up to Skt Hans Backar and back via Lunds CIP. Easy pace.
Thur - Rest day. Felt extremely tired, especially after hard session on Tues.
Fri - still feeling tired. Took the usual 10km route at a decent pace and then 2km on the track at CIP (done as 800,800,400 p 1min).
Sat - Still tired - journey from Lund to Århus didn't help! Brabrand parkrun 5km in 17:45 - stiff legs, very slow. Extremely hot morning. Took a second lap of the route at 4.00/km and decided to rest the remainder of the day.
Sun - Energy back after some rest and good grillmad :-) Decided that since I'd done fewer km this week and the legs were feeling fresher, I'd test myself on the full marathon distance at training pace. (Many trainers would advise against this, but I think it's essential to do from time to time to gauge fitness, build confidence and remind yourself quite how much it hurts - just not to be done at full race pace!). Started at home in Skejby and headed south along the coast down to Moesgård beach as in previous weeks, then headed back up to Bellvuehallen. From here continued north past Egå Marina until Skæring where the road turns back to Grenåvej and back again the same way to the traffic lights next to Bellvue, making the full 42.2km. Aimed for 4.00/km pace, but lost some time to the heat and on the hills in Marselis\Skåde skov to finish in 3h02 (4.18/km).
Summary - another 120km week; felt extremely tired from Thurs-Sat though, likely down to work. The 1x10km session at skrylle was very good, although a faster equivalent on track would be useful. Sun marathontest was primarily to check if i've reached the point I can take such a distance (particularly my ankles)- apart from some slight pain in the outer left, they were fine. Still a lot of work away from being able to run at a good race pace over that distance...
Next week - maintain same weekly distance, another 10x1km interval session (perhaps on track this week), try and do some tempo running (Skrylle or on the Hardebergaspåret).
21/07/2013 su 42.2 3:02:00 4:18
20/07/2013 sa 5 0:17:45 3:32
20/07/2013 sa 5 0:20:00 3:59
19/07/2013 fr 12 0:45:00 3:45
17/07/2013 we 10 0:44:00 4:24
17/07/2013 we 12.25 0:52:00 4:14
16/07/2013 tu 7 0:30:00 4:17
16/07/2013 tu 10 0:34:09 3:24
16/07/2013 tu 6 0:24:00 3:59
15/07/2013 mo 10 0:42:00 4:12
total:119.45, av pace: 4.00/km
Mon - PM: standard 10km route round Klostergården.
Tue - PM: training on my own at Skryllegården. Warmup 3.5km from Södra Sandby, then 10x1km, pace 3.20-3.30 (av 3.25\km) p 90s. Intervals around the 5km and part of the 10km route, including the hilly sections. Several km of warmdown at 4.00/km, followed by a run back to Södra Sandby and bike back to Lund. Hard training session and very warm.
Wed - AM: standard 10km route round Klostergården, PM: route up to Skt Hans Backar and back via Lunds CIP. Easy pace.
Thur - Rest day. Felt extremely tired, especially after hard session on Tues.
Fri - still feeling tired. Took the usual 10km route at a decent pace and then 2km on the track at CIP (done as 800,800,400 p 1min).
Sat - Still tired - journey from Lund to Århus didn't help! Brabrand parkrun 5km in 17:45 - stiff legs, very slow. Extremely hot morning. Took a second lap of the route at 4.00/km and decided to rest the remainder of the day.
Sun - Energy back after some rest and good grillmad :-) Decided that since I'd done fewer km this week and the legs were feeling fresher, I'd test myself on the full marathon distance at training pace. (Many trainers would advise against this, but I think it's essential to do from time to time to gauge fitness, build confidence and remind yourself quite how much it hurts - just not to be done at full race pace!). Started at home in Skejby and headed south along the coast down to Moesgård beach as in previous weeks, then headed back up to Bellvuehallen. From here continued north past Egå Marina until Skæring where the road turns back to Grenåvej and back again the same way to the traffic lights next to Bellvue, making the full 42.2km. Aimed for 4.00/km pace, but lost some time to the heat and on the hills in Marselis\Skåde skov to finish in 3h02 (4.18/km).
Summary - another 120km week; felt extremely tired from Thurs-Sat though, likely down to work. The 1x10km session at skrylle was very good, although a faster equivalent on track would be useful. Sun marathontest was primarily to check if i've reached the point I can take such a distance (particularly my ankles)- apart from some slight pain in the outer left, they were fine. Still a lot of work away from being able to run at a good race pace over that distance...
Next week - maintain same weekly distance, another 10x1km interval session (perhaps on track this week), try and do some tempo running (Skrylle or on the Hardebergaspåret).
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