12.8.13-18.8.13: Full week in Sweden
Mon - PM: easy paced run out along the Hardebergaspåret. Legs tired, but not too bad after racing on Sat. Stayed in Sweden over the weekend, so no early morning start=less tired than usual on Mon eve!
Tue - AM: easy pace 8.5km, down through Klostergården, back up towards the arena, under the railway and a loop back via CIP. PM: training at Skrylle. 5km warm up at 4.00/km, then 4x1km at 3.10-3.11/km, followed by 4km easy at 4.00/km. Tired legs from the half still, so fewer intervals today.
Weds - PM: decided to build in some Weds longer running now in order to boost endurance. Ran the length of the Hardebergaspåret to Södra Sandby and back (20km at 4:12/km). Made the 10km split in SS at 41.30 - about 3 min slower than I could manage last year; I've not quite got the same levels of endurance, even factoring in tiredness.
Thurs - PM; felt very tired. 4.5km warmup run to Lunds CIP, then 10 laps at around 3.30/km pace, followed by a warmdown back along the same route round by the arena. Good tempo training, but really wiped me out.
Fri - complete rest.
Sat - AM: feeling far more energetic. Trip over to Copenhagen to do Fælledparken parkrun. Decided it would be a good idea to do a warmup tour running from Kastrup train station through central Kbh to Parken; unfortunately whilst still on Amager it started pouring with rain and I got soaked on the way there! Passed some of the Copenhagen Ironman preparations and the 'decimated-Ironman' (1/10th of the distance) in Amager strandpark - not sure I'd fancy doing the full thing (or the cost of it ~3000Kr to enter!). Ran the 5km parkrun route (3 approx mile laps of the park) in 16.53 - aimed for 3.20/km, but the wet conditions made running hard on the loose gravel paths. Warmdown lap of the park, then easy run back to Østerport station for the train back to Sweden.
Sun - AM: 37.25km long run in 2h35 (4.10/km average), inspired by watching the marathon in the worlds sat afternoon. Nice and simple - run to Skrylle, 10km green route lap, run back. But then there's the hills: 107m of climb to and from Skryllegården and 214m on the green route lap (including the bastard hard final 3km). Felt good running out, except that I'd foolishly gone for a jacket since it was raining in the morning - only for the sun to come out most of the way. Hit 10km at dead on 40min in Sodra S, before the big Almbacksvägen hill. Similarly, I completed the 10km green lap (jacket ditched under a bench) in almost exactly 40min - 6 slower than race pace, so the hills were hard but manageable. The point it really started to hurt was with 7km remaining overall, from the road crossing on Hardebergaspåret; stomach hurt so I had to stop for 30s after the hill up from the outer bridge at Utmarksvägen with about 3km left. Fortunately, the long route ending is much kinder than in Aarhus, almost entirely downhill from there allowing me to get up some momentum and finish. Overall a great workout, but I really do wonder if I can manage <4.00/km for 42km...
Total: 131.75km, av pace: 3.59/km
Summary - a new highest weekly distance! My aim is to try and push that up to 130-140km approaching the 1/2 in Aarhus. Fewer interval and hard sessions this week, primarily due to still being tired from Malmo (I could still feel it even running the parkrun on Sat), but working in some longer runs to build endurance.
Next week - similar or more distance, but a few more tempo and interval sessions if possible.
| date\day | km | time | min/km |
| 18/08/2013s | 37.25 | 02:35:00 | 04:10 |
| 17/08/2013s | 16.59 | 01:01:00 | 03:40 |
| 17/08/2013s | 5 | 00:16:50 | 03:21 |
| 17/08/2013s | 4.46 | 00:19:20 | 04:19 |
| 15/08/2013t | 14 | 00:54:00 | 03:51 |
| 14/08/2013w | 20 | 01:24:00 | 04:12 |
| 13/08/2013t | 8.65 | 00:38:00 | 04:23 |
| 13/08/2013t | 13 | 00:48:57 | 03:45 |
| 12/08/2013m | 14.05 | 00:59:00 | 04:12 |
| total: | 131.75 | av pace: | 03:59 |
Mon - PM: easy paced run out along the Hardebergaspåret. Legs tired, but not too bad after racing on Sat. Stayed in Sweden over the weekend, so no early morning start=less tired than usual on Mon eve!
Tue - AM: easy pace 8.5km, down through Klostergården, back up towards the arena, under the railway and a loop back via CIP. PM: training at Skrylle. 5km warm up at 4.00/km, then 4x1km at 3.10-3.11/km, followed by 4km easy at 4.00/km. Tired legs from the half still, so fewer intervals today.
Weds - PM: decided to build in some Weds longer running now in order to boost endurance. Ran the length of the Hardebergaspåret to Södra Sandby and back (20km at 4:12/km). Made the 10km split in SS at 41.30 - about 3 min slower than I could manage last year; I've not quite got the same levels of endurance, even factoring in tiredness.
Thurs - PM; felt very tired. 4.5km warmup run to Lunds CIP, then 10 laps at around 3.30/km pace, followed by a warmdown back along the same route round by the arena. Good tempo training, but really wiped me out.
Fri - complete rest.
Sat - AM: feeling far more energetic. Trip over to Copenhagen to do Fælledparken parkrun. Decided it would be a good idea to do a warmup tour running from Kastrup train station through central Kbh to Parken; unfortunately whilst still on Amager it started pouring with rain and I got soaked on the way there! Passed some of the Copenhagen Ironman preparations and the 'decimated-Ironman' (1/10th of the distance) in Amager strandpark - not sure I'd fancy doing the full thing (or the cost of it ~3000Kr to enter!). Ran the 5km parkrun route (3 approx mile laps of the park) in 16.53 - aimed for 3.20/km, but the wet conditions made running hard on the loose gravel paths. Warmdown lap of the park, then easy run back to Østerport station for the train back to Sweden.
Sun - AM: 37.25km long run in 2h35 (4.10/km average), inspired by watching the marathon in the worlds sat afternoon. Nice and simple - run to Skrylle, 10km green route lap, run back. But then there's the hills: 107m of climb to and from Skryllegården and 214m on the green route lap (including the bastard hard final 3km). Felt good running out, except that I'd foolishly gone for a jacket since it was raining in the morning - only for the sun to come out most of the way. Hit 10km at dead on 40min in Sodra S, before the big Almbacksvägen hill. Similarly, I completed the 10km green lap (jacket ditched under a bench) in almost exactly 40min - 6 slower than race pace, so the hills were hard but manageable. The point it really started to hurt was with 7km remaining overall, from the road crossing on Hardebergaspåret; stomach hurt so I had to stop for 30s after the hill up from the outer bridge at Utmarksvägen with about 3km left. Fortunately, the long route ending is much kinder than in Aarhus, almost entirely downhill from there allowing me to get up some momentum and finish. Overall a great workout, but I really do wonder if I can manage <4.00/km for 42km...
Total: 131.75km, av pace: 3.59/km
Summary - a new highest weekly distance! My aim is to try and push that up to 130-140km approaching the 1/2 in Aarhus. Fewer interval and hard sessions this week, primarily due to still being tired from Malmo (I could still feel it even running the parkrun on Sat), but working in some longer runs to build endurance.
Next week - similar or more distance, but a few more tempo and interval sessions if possible.
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