29.7.13-4.8.13 More 1/2 Buildup...
Mon - standard easy Mon evening run round through Klostergården and along the river.
Tues - rest day. Worked quite late and felt extremely tired.
Weds - AM: intervals along the Hardebergaspåret. Warmup run out to where the first km marker is on the path (near Östratornskolan), then 4x1km at 3.20-3.24/km pace. Run back home from the 1st km marker again. PM: for variety, a run out to Hjärup. Down through Klostergården, then out along the bike path, turning at the station in Hjärup and looping back, then continuing back to Lund up past the arena and to CIP. Was getting dark towards the end of the run (summer is coming to an end...) and the bike path lights out of Lund that way don't work so well, so had to get a move on a bit. Added some extra distance to bring up 500km for July!
Thurs - PM: decided to do some 1km intervals on the track at CIP. Warmup 5km through Stadsparken and under the railway. Then 7x1km at 3.20/km pace, p 90s. Took a warmdown\extra 8km run back via Varpinge and along the river. Very good workout; good to be able to do that on the track without too much ankle complaint!
Fri - 11km, to the golf club along the Hardebergaspåret and back. Tired legs.
Sat - run to Hasle bakker, 6.5km in 25min. Brabrand parkrun 5km in 17.18. Had some competition this week from a visitor from Helsingør, who started quickly but faded on the hills letting me overtake with around 1km left, so I got a bit more of a push than usual. Run back home the same way (via Føtex Skejby) in 26min.
Sun - standard 35km run down to Moesgård strand along the coast and back. Managed 4.00/km or quicker except the section from Bellvuehallen up the hill back home, where the effort of the previous day really hit hard!
Total: 124.27km, av pace: 3.56/km
Summary - good final hard week before tapering for the half in Malmo. Very pleased with the road intervals on Tues and 1km track intervals on Thurs, the latter being something I've definitely not been up to doing until now. The time trial on Sat formed a good tempo session this week, but tired me out a lot for the long Sunday effort.
Next week - taper for 1/2. Lots of easy runs and a few intervals to keep the legs turning over.
5.8.13-11.8.13 Taper to Malmö Half
Mon - Stayed in Aarhus the start of this week to write papers. PM - took a steady 10km round Egå Engsø and back via Lystrupvej and Grenåvej. Paced almost exactly on 4/km. Recovery run from the long distance the day before.
Tues - same distance and pace as Mon, except down through Riis skov and back along the coast. Legs felt very stiff.
Weds - a few intervals to keep the legs loose. Warmup 3km down to the 2km marker of the Hjertesti around Egå Engsø, then 4x1km at 3.25-3.30/km pace, p60s (mostly into the wind or on the trail paths). 3km back up to Skejby, inc 5x60s sprints. Legs definitely felt better afterwards.
Thurs - AM: easy run round Mollerup skov, 5km. PM: back to Lund. Easy run in the evening around Stadsparken and the F&F arena, again around 5km and 4.00/km in order to un-stiffen the legs after the train journey back. A few sprints of 10-20s in the park.
Fri - AM: very easy jog around Stadsparken, 2.5km. Rest the remainder of the day.
Sat - Am: rest. PM: Malmö 1/2
Sun - late-AM: 12-13km recovery run up to Skt Hans backar and back. Nice and easy pace.
Weekly total: 76km, av pace 3.52/km
Summary - nice easy week before the race in Malmo. Included some intervals and short sprints so as not to let the legs get too stiff and sluggish (as before the last half I did back in Berlin, 18 months ago), which was a bit of a problem ahead of the MalmöMilen. That seemed to have helped; definitely didn't feel too tired in the opening stages of the race and everything felt quite good.
Next week - buildup to Århus half begins! distance, distance, distance...
| Date\day | km | time | min/km |
| 04/08/2013s | 34.06 | 02:26:00 | 04:17 |
| 03/08/2013s | 18 | 01:07:18 | 03:44 |
| 02/08/2013f | 10.96 | 00:48:00 | 04:22 |
| 01/08/2013t | 5.21 | 00:22:00 | 04:13 |
| 01/08/2013t | 7.93 | 00:31:00 | 03:54 |
| 01/08/2013t | 7 | 00:23:20 | 03:19 |
| 01/08/2013t | 1.2 | 00:04:48 | 04:00 |
| 31/07/2013w | 4 | 00:13:38 | 03:24 |
| 31/07/2013w | 6.79 | 00:27:00 | 03:58 |
| 31/07/2013w | 18.92 | 01:16:00 | 04:01 |
| 29/07/2013m | 10.2 | 00:42:00 | 04:07 |
| total: | 124.27 | av pace: | 03:56 |
Mon - standard easy Mon evening run round through Klostergården and along the river.
Tues - rest day. Worked quite late and felt extremely tired.
Weds - AM: intervals along the Hardebergaspåret. Warmup run out to where the first km marker is on the path (near Östratornskolan), then 4x1km at 3.20-3.24/km pace. Run back home from the 1st km marker again. PM: for variety, a run out to Hjärup. Down through Klostergården, then out along the bike path, turning at the station in Hjärup and looping back, then continuing back to Lund up past the arena and to CIP. Was getting dark towards the end of the run (summer is coming to an end...) and the bike path lights out of Lund that way don't work so well, so had to get a move on a bit. Added some extra distance to bring up 500km for July!
Thurs - PM: decided to do some 1km intervals on the track at CIP. Warmup 5km through Stadsparken and under the railway. Then 7x1km at 3.20/km pace, p 90s. Took a warmdown\extra 8km run back via Varpinge and along the river. Very good workout; good to be able to do that on the track without too much ankle complaint!
Fri - 11km, to the golf club along the Hardebergaspåret and back. Tired legs.
Sat - run to Hasle bakker, 6.5km in 25min. Brabrand parkrun 5km in 17.18. Had some competition this week from a visitor from Helsingør, who started quickly but faded on the hills letting me overtake with around 1km left, so I got a bit more of a push than usual. Run back home the same way (via Føtex Skejby) in 26min.
Sun - standard 35km run down to Moesgård strand along the coast and back. Managed 4.00/km or quicker except the section from Bellvuehallen up the hill back home, where the effort of the previous day really hit hard!
Total: 124.27km, av pace: 3.56/km
Summary - good final hard week before tapering for the half in Malmo. Very pleased with the road intervals on Tues and 1km track intervals on Thurs, the latter being something I've definitely not been up to doing until now. The time trial on Sat formed a good tempo session this week, but tired me out a lot for the long Sunday effort.
Next week - taper for 1/2. Lots of easy runs and a few intervals to keep the legs turning over.
5.8.13-11.8.13 Taper to Malmö Half
| Date\day | km | time | min/km |
| 11/08/2013s | 12.26 | 00:50:00 | 04:04 |
| 10/08/2013s | 21.1 | 01:15:40 | 03:35 |
| 09/08/2013f | 2.46 | 00:10:00 | 04:03 |
| 08/08/2013t | 4.82 | 00:20:00 | 04:09 |
| 08/08/2013t | 5 | 00:20:00 | 04:00 |
| 07/08/2013w | 5.83 | 00:20:00 | 03:26 |
| 07/08/2013w | 5 | 00:17:37 | 03:31 |
| 06/08/2013t | 10 | 00:40:00 | 04:00 |
| 05/08/2013m | 10 | 00:40:00 | 04:00 |
| tot: | 76.47 | av pace: | 03:52 |
Mon - Stayed in Aarhus the start of this week to write papers. PM - took a steady 10km round Egå Engsø and back via Lystrupvej and Grenåvej. Paced almost exactly on 4/km. Recovery run from the long distance the day before.
Tues - same distance and pace as Mon, except down through Riis skov and back along the coast. Legs felt very stiff.
Weds - a few intervals to keep the legs loose. Warmup 3km down to the 2km marker of the Hjertesti around Egå Engsø, then 4x1km at 3.25-3.30/km pace, p60s (mostly into the wind or on the trail paths). 3km back up to Skejby, inc 5x60s sprints. Legs definitely felt better afterwards.
Thurs - AM: easy run round Mollerup skov, 5km. PM: back to Lund. Easy run in the evening around Stadsparken and the F&F arena, again around 5km and 4.00/km in order to un-stiffen the legs after the train journey back. A few sprints of 10-20s in the park.
Fri - AM: very easy jog around Stadsparken, 2.5km. Rest the remainder of the day.
Sat - Am: rest. PM: Malmö 1/2
Sun - late-AM: 12-13km recovery run up to Skt Hans backar and back. Nice and easy pace.
Weekly total: 76km, av pace 3.52/km
Summary - nice easy week before the race in Malmo. Included some intervals and short sprints so as not to let the legs get too stiff and sluggish (as before the last half I did back in Berlin, 18 months ago), which was a bit of a problem ahead of the MalmöMilen. That seemed to have helped; definitely didn't feel too tired in the opening stages of the race and everything felt quite good.
Next week - buildup to Århus half begins! distance, distance, distance...
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