16.12.13-22.12.13: Post-Beamtime, Pre-Jul

Date	km	time	min/km
22/12/2013	2.5	00:11:48	04:43
22/12/2013	3.4	00:14:00	04:07
22/12/2013	5.15	00:21:00	04:04
22/12/2013	1.23	00:05:00	04:04
22/12/2013	0.23	00:00:49	03:33
22/12/2013	0.23	00:00:49	03:33
22/12/2013	0.23	00:00:49	03:33
22/12/2013	0.23	00:00:49	03:33
22/12/2013	0.23	00:00:49	03:33
22/12/2013	0.23	00:00:49	03:33
22/12/2013	1.15	00:03:30	03:02
22/12/2013	9.98	00:41:00	04:06
21/12/2013	10.06	00:41:00	04:04
21/12/2013	10	00:43:00	04:18
20/12/2013	10	00:41:00	04:06
19/12/2013	14.01	01:00:00	04:16
18/12/2013	16.15	01:07:00	04:08
17/12/2013	4.55	00:18:00	03:57
17/12/2013	6.18	00:23:00	03:43
17/12/2013	2	00:06:30	03:15
16/12/2013	8.8	00:35:00	03:58
total=	106.54	av pace=	03:51

Mon 16/12 - AM/PM/whatever time it was! Still coming off nights, so standard 'beamtime' run.
Tues 17/12 - PM: 5x400m intervals at CIP at around 80s/lap pace. Probably too early to do intervals, felt absolutely shattered still from nights at the beamline! Warmup and return back home of appx. 5k and 6k (extra loop in Papegojelyckan).
Weds 18/12 - PM: 16km\10miles up to Skt Hans and back via CIP, around 4/km pace. Felt a bit better.
Thurs 19/12 - PM: 14k along the Hardebergaspåret. Felt really tired again from work, couldn't manage the full 10miles.
Fri 20/12 - AM: standard 10k route down along the river past the sewage works and back via CIP and Stadsparken. Felt better than the previous night. Final day at work before Christmas.
Sat 21/12 - AM: hoped to do the parkrun in Kbh, but the weather was horrible - high wind and driving rain. So ran the same 10k route as Fri. PM: standard 8.7k route with an extra loop in Papegojelyckan to make 10k.
Sun 22/12 -AM: hill training at Skt Hans. Usual 6xlong hill, 5xshort hill and 2.5k lap of the extreme running route. Extremely muddy after the rain, which was fun! PM: same route as per Sat evening, just a bit quicker.

Summary - hard couple of weeks due to lots of work inc beamtime, which totally wrecked me for a week and a half. Now have a couple of weeks holiday over Christmas with a bit more time for running. Wll run the 1/2 marathon in Copenhagen on NYE, so everything will be planned to that. God Jul!