11.11.13-17.11.13: Training and Spectating in Roskilde
Mon 11/11 - PM: easy 15-16km along the Hardebergaspåret. This was a pleasant Monday run in the summer, but now it's dark, cold, wet and grim!
Tues 12/11 - PM: as Monday, but on a different route in Lund for some variety. Ran out along Dalbyvägen to Linero and then uphill along Utmarksvägen to the Hardebergaspåret, then right from that up through the uni to the Elite hotel and back via Kemicentrum and Victoriahallen. Nice to do a different route once in a while.
Weds 13/11 - AM: hill training at Skt Hans. Warmup run there the quick way past Stortorget appx 3km in 15min, then 5xlong route up the big hill and 5xsteep route up as hard as possible, followed by 1 2.5km lap of the extreme running course. Good workout in the trail shoes I won for the Himmelbjergløbet. Ankle(s) hurt on the first few efforts, but the pain seemed to subside as I went on - not sure if this was down to stretching myself a bit or just adrenaline from the hill efforts masking it. Ran back a longer route via Lunds CIP and Stadsparken.
Thurs 14/11 - PM: track intervals at Lunds CIP 5x1km at 3.18-3.20/km pace with jog 200m recovery. Ankles not too bad after hills, but still took a good 5km warmup and stretches before doing this session.
Fri 15/11 - AM: standard 8.5-9km route along the river and back up through Klostergården. River had overflown, blocking the path in the horse field near Källbybadet (as it regularly does in winter), so took a diversion round on the road. PM: good quick run to the recycling station nearby, then a loop of Stadsparken and the F&F arena before collecting gf from the train station - just about made it on time!
Sat 16/11 - Went with Katrine over to Roskilde to the second round of DAF's Vinterturnering, 6x1km relay. Just to watch though; no way I was going to do this after the same round last year in Odense, where I comprehensively wrecked my right ankle by a) running whilst already a bit injured and b) keeping going after making it worse on the 3rd km effort. Extremely glad I didn't do this round, since there were a good many rabbit holes and thick grass off the racing line; not something I want to run flat out through. The major downside was that watching was extremely cold! The men's relay was totally dominated by Sparta Copenhagen - unsurprisingly with 3 of their best runners racing. Katrine finished 16th, which was a good result.
Instead of the race, I ran an easy 16km when I got back to Lund along the Hardebergaspåret (to get some heat back into me!)
Sun 17/11 - AM: went up to Skt Hans in Lund for some hills - 5xlong in 50-52s, 5xsteep, max effort, while gf ran an easy recovery run on the grass. Standard warmup (3km) and return (5.5km) routes. PM: usual 8.6km route, except with an extra loop in Papegojelyckan adding another 3km on. I thought this would be 10km, but actually it was about a km longer than that. Ran at a good tempo pace of appx. 3.30/km. This was perhaps a little bit too much, as I felt a bit of pain in my left ankle after finishing.
Summary - another week back to training and a bit more distance, plus 2 interval sessions. Feeling significantly less tired now than previous weeks; I seem to be recovered from the autumn racing. Next week = much of the same, but with the 2nd round of the Nytårscup on Sunday. This is now (thankfully) a 2x5km lap route, but at the cost of making the route significantly more hilly. I have decided to enter the DM 10km cross in Viborg the week after (1/12), but with extremely low expectations - if I can finish without injury, I'd be delighted. But these races are extremely good for fitness building; I already feel the hill training becoming much easier, for example...
| date | km | time | min/km |
| 17/11/2013 | 1.38 | 00:05:12 | 03:46 |
| 17/11/2013 | 2.43 | 00:06:00 | 02:28 |
| 17/11/2013 | 5.28 | 00:20:30 | 03:52 |
| 17/11/2013 | 3.45 | 00:15:00 | 04:20 |
| 17/11/2013 | 11.58 | 00:41:00 | 03:32 |
| 16/11/2013 | 15.7 | 01:10:00 | 04:27 |
| 15/11/2013 | 8.93 | 00:38:00 | 04:15 |
| 15/11/2013 | 6.75 | 00:27:00 | 04:00 |
| 14/11/2013 | 4.38 | 00:18:00 | 04:06 |
| 14/11/2013 | 4.39 | 00:17:30 | 03:59 |
| 14/11/2013 | 5 | 00:16:40 | 03:19 |
| 13/11/2013 | 3.3 | 00:15:00 | 04:33 |
| 13/11/2013 | 4.9 | 00:19:00 | 03:52 |
| 13/11/2013 | 2.5 | 00:10:30 | 04:11 |
| 13/11/2013 | 2.18 | 00:00:00 | 00:00 |
| 12/11/2013 | 15.31 | 01:01:00 | 03:59 |
| 11/11/2013 | 15.32 | 01:06:00 | 04:18 |
| total= | 112.78 | av pace= | 03:42 |
Mon 11/11 - PM: easy 15-16km along the Hardebergaspåret. This was a pleasant Monday run in the summer, but now it's dark, cold, wet and grim!
Tues 12/11 - PM: as Monday, but on a different route in Lund for some variety. Ran out along Dalbyvägen to Linero and then uphill along Utmarksvägen to the Hardebergaspåret, then right from that up through the uni to the Elite hotel and back via Kemicentrum and Victoriahallen. Nice to do a different route once in a while.
Weds 13/11 - AM: hill training at Skt Hans. Warmup run there the quick way past Stortorget appx 3km in 15min, then 5xlong route up the big hill and 5xsteep route up as hard as possible, followed by 1 2.5km lap of the extreme running course. Good workout in the trail shoes I won for the Himmelbjergløbet. Ankle(s) hurt on the first few efforts, but the pain seemed to subside as I went on - not sure if this was down to stretching myself a bit or just adrenaline from the hill efforts masking it. Ran back a longer route via Lunds CIP and Stadsparken.
Thurs 14/11 - PM: track intervals at Lunds CIP 5x1km at 3.18-3.20/km pace with jog 200m recovery. Ankles not too bad after hills, but still took a good 5km warmup and stretches before doing this session.
Fri 15/11 - AM: standard 8.5-9km route along the river and back up through Klostergården. River had overflown, blocking the path in the horse field near Källbybadet (as it regularly does in winter), so took a diversion round on the road. PM: good quick run to the recycling station nearby, then a loop of Stadsparken and the F&F arena before collecting gf from the train station - just about made it on time!
Sat 16/11 - Went with Katrine over to Roskilde to the second round of DAF's Vinterturnering, 6x1km relay. Just to watch though; no way I was going to do this after the same round last year in Odense, where I comprehensively wrecked my right ankle by a) running whilst already a bit injured and b) keeping going after making it worse on the 3rd km effort. Extremely glad I didn't do this round, since there were a good many rabbit holes and thick grass off the racing line; not something I want to run flat out through. The major downside was that watching was extremely cold! The men's relay was totally dominated by Sparta Copenhagen - unsurprisingly with 3 of their best runners racing. Katrine finished 16th, which was a good result.
Instead of the race, I ran an easy 16km when I got back to Lund along the Hardebergaspåret (to get some heat back into me!)
Sun 17/11 - AM: went up to Skt Hans in Lund for some hills - 5xlong in 50-52s, 5xsteep, max effort, while gf ran an easy recovery run on the grass. Standard warmup (3km) and return (5.5km) routes. PM: usual 8.6km route, except with an extra loop in Papegojelyckan adding another 3km on. I thought this would be 10km, but actually it was about a km longer than that. Ran at a good tempo pace of appx. 3.30/km. This was perhaps a little bit too much, as I felt a bit of pain in my left ankle after finishing.
Summary - another week back to training and a bit more distance, plus 2 interval sessions. Feeling significantly less tired now than previous weeks; I seem to be recovered from the autumn racing. Next week = much of the same, but with the 2nd round of the Nytårscup on Sunday. This is now (thankfully) a 2x5km lap route, but at the cost of making the route significantly more hilly. I have decided to enter the DM 10km cross in Viborg the week after (1/12), but with extremely low expectations - if I can finish without injury, I'd be delighted. But these races are extremely good for fitness building; I already feel the hill training becoming much easier, for example...
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