30.9 - 6.10.13: Illness and 1900 Training Weekend
Mon - no run, bad cold.
Tues - no run, bad cold.
Weds -still had cold. PM: very gentle run Malmovagen-Klostergården-Arena-Stadsparken route in Lund. Mistake, not ready for it yet...
Thurs - PM: same as Weds, but feeling a bit better.
Fri - AM: same route as Thur, feeling much better.
Fri - Sun: Århus 1900 Training weekend in Nymindegab, Vestjylland
Fri PM- run from hostel out along the old railway line (or bike path next to it) from Nørre Nebel to the coast. Started off at a fairly gentle pace around 4.00/km, but ended at about 3.20-3.30/km pace. Covered some of the dunes and a run on the beach, but very windy! Felt quite tired having left Sweden at 10am and only got there at 5.30pm, plus having walked 5km from Nørre Nebel along to the hostel.
Sat AM - 4min (1min pause) cross intervals in the forest near the hostel. This was on fairly rough terrain, mainly of deep sand in places - not good for the ankle, which hurt on the warmup lap! Managed 3x4min at a far slower pace than the other faster guys before deciding not to push it any further. Moved to the tarmac bike path and road instead and completed 3x4min on there, which was much easier on the ankle tendons.
Sat PM - recovery run in the forest. Did a lot of warmdown stretches and exercises after the morning session, which greatly helped. Felt little ankle pain during this run, although conducted at a more relaxed 3.40-4.00/km pace.
Sun AM - 20km long run. Started off with around 8km in the woods with everyone together at around 3.50-4.00/km pace, which was tricky but manageable on the same sort of terrain as Sat. There was then an unexpected tempo session of several km led by some of the fastest (shorter distance focused) guys in the club, going up to 3.00-3.15/km pace; I decided this was too much for a Sun run, and dropped 20m off them for a bit! A group of 6 of us then completed another 10km out along the same route as Fri PM at a fairly quick 3.30-3.40/km pace. A very good workout!
| km | Time | min/km | |
| 06/10/2013su | 20 | 01:18:00 | 03:54 |
| 05/10/2013sa | 8 | 00:30:00 | 03:44 |
| 05/10/2013sa | 5.62 | 00:00:00 | 00:00 |
| 05/10/2013sa | 7.72 | 00:00:00 | 00:00 |
| 05/10/2013sa | 0.97 | 00:00:00 | 00:00 |
| 04/10/2013fr | 10.76 | 00:40:00 | 03:43 |
| 04/10/2013fr | 8.67 | 00:35:00 | 04:02 |
| 03/10/2013th | 8.67 | 00:00:00 | 00:00 |
| 02/10/2013we | 8.67 | 00:00:00 | 00:00 |
| Total= | 79.08 |
Mon - no run, bad cold.
Tues - no run, bad cold.
Weds -still had cold. PM: very gentle run Malmovagen-Klostergården-Arena-Stadsparken route in Lund. Mistake, not ready for it yet...
Thurs - PM: same as Weds, but feeling a bit better.
Fri - AM: same route as Thur, feeling much better.
Fri - Sun: Århus 1900 Training weekend in Nymindegab, Vestjylland
Fri PM- run from hostel out along the old railway line (or bike path next to it) from Nørre Nebel to the coast. Started off at a fairly gentle pace around 4.00/km, but ended at about 3.20-3.30/km pace. Covered some of the dunes and a run on the beach, but very windy! Felt quite tired having left Sweden at 10am and only got there at 5.30pm, plus having walked 5km from Nørre Nebel along to the hostel.
Sat AM - 4min (1min pause) cross intervals in the forest near the hostel. This was on fairly rough terrain, mainly of deep sand in places - not good for the ankle, which hurt on the warmup lap! Managed 3x4min at a far slower pace than the other faster guys before deciding not to push it any further. Moved to the tarmac bike path and road instead and completed 3x4min on there, which was much easier on the ankle tendons.
Sat PM - recovery run in the forest. Did a lot of warmdown stretches and exercises after the morning session, which greatly helped. Felt little ankle pain during this run, although conducted at a more relaxed 3.40-4.00/km pace.
Sun AM - 20km long run. Started off with around 8km in the woods with everyone together at around 3.50-4.00/km pace, which was tricky but manageable on the same sort of terrain as Sat. There was then an unexpected tempo session of several km led by some of the fastest (shorter distance focused) guys in the club, going up to 3.00-3.15/km pace; I decided this was too much for a Sun run, and dropped 20m off them for a bit! A group of 6 of us then completed another 10km out along the same route as Fri PM at a fairly quick 3.30-3.40/km pace. A very good workout!
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