13.1.14 - 19.1.14: Swedish Winter: First Blood
Mon 13/1- AM: 7km, shorter loop around Stadsparken. PM: 11k, standard route down along the river, then back up towards the arena, under the railway, up to the Nova Lund roundabout and back via CIP; tired legs. Warm, milder winter before Chritsmas has now been replaced with the standard model - temperature just under freezing :-(
Tues 14/1- standard hills up at Skt Hans. 3.5k warmup, 6xlong (55s), 5xsteep continuous, 5k back home. Ground was fairly frozen, which my ankle really did not like - some pain in the left one after returning home. Defintiely the right call with the DM short cross.
Weds 15/1- rest day: precaution with ankle.
Thurs 16/1- 18k, standard route up to Skt Hans via Tuunaparken and Maxlab, back to CIP (check - track still frozen!) via Gunnesbo and back home with an extra loop along Maskinvagen and in Stadsparken. Cold and windy - legs very tired!
Fri 17/1- Here comes the snow! AM: 10k in it, along the river past the Kallby ponds. PM: shortened route the same way, but back up past the F&F Arena to collect Katrine from the train station. Cold, lots of snow, horrible!
Sat 18/1- More snow. AM: Hills at Skt Hans as per Tues, but 65s reps due to 10-15cm deep snow on the hill. Very hard going!
Sun 19/1- PM: out along the (cleared) Hardebergaspåret. Horrible wind and cold going out (the snow blown off the fields into my face was esp. bad!), so easy pace to start off with, turning at Sodra Sandby. Then tempo from the 5k marker close to the road crossing back to the 1k marker just inside Lund - progressive, from 3:40 down to sub-3:20. 30s rest, then a good pace run back home.
Summary - the nice, mild, wet winter has now gone, top be replaced with the standard horrible one as per last year. Track training is now most definitely out until it gets warmer again, meaning intervals will be done wherever I can find good, cleared road. My ankles were not so happy at Skt Hans on Tues, but seemed ok on Sat running in the snow - will keep an eye on that...
13.1.14 - 19.1.14: Swedish Winter: First Blood Part II
Mon 20/1 - PM: 10k - standard 8.7k route south of Lund along the river, with an extra loop in Stadsparken. COLD!
Tues 21/1- PM: standard loop up to Skt Hans, up past Maxlab and back via CIP. Very cold and windy, esp. at the hills and snow on the paths, making it hard to run.
Weds 22/1- PM: easy run again due to cold and wind. Out along the Hardebergaspåret; got to the Utmarksvägen bridge, then turned around - too cold and exposed out in the countryside! Instead ran back along the path to Stadsparken, then took the (more sheltered) standard 8.7k route down Malmovägen, along the river, back up towards the arena and then an extra loop in Papegojelyckan.
Thurs 23/1 - Rest day: kickoff meeting with work at Häckeberga Slott (nice place to run in the summer!)
Fri 24/1 - PM: run in the south of Lund, through Skt Lars, along the river, Källby, to the Nova Lund roundabout and back towards CIP. Fucking cold!
Sat 25/1 - PM: out and back to Sodra Sandby along the Hardebergaspåret. Outward trip was horrible, into strong and cold wind, slowing me down considerably. The wost were the open sections without the trees, where the snow blew straight from the field across the path. 10k splits were about 42 out and 38min back.
Sun 26/1 - Long easy run; 'Lund Runt', following much of the route of the race back in October - out to Linero, up to Max IV, along the top of Lund to Gunnesbo, back down to Källby along the ponds there. Again, horrible conditions, well below zero, snow and wind. Had to wear 2 jumpers and 2 pairs of running trousers against the cold wind.
Summary - week of easier, longer running due to the very sub-zero temperatures, snow on the paths and wind, making intervals a bit pointless (and stopping unpleasant) - the track was out and the ankle really does not like running on frozen mud at Skt Hans. Probably the worst conditions I've run in since winter 2011/12 (due to being injured last year)! Aim for next weekend is the Nike Marathon Test 1 (10k) in Kbh on Sun 2/2, if conditions improve...
| date | km | time | min/km | |
| 19/01/2014 | 1.38 | 00:05:00 | 03:37 | |
| 19/01/2014 | 12.52 | 00:55:00 | 04:23 | |
| 19/01/2014 | 4 | 00:14:25 | 03:36 | |
| 19/01/2014 | 3.56 | 00:14:00 | 03:56 | |
| 19/01/2014 | 3.56 | 00:13:00 | 03:39 | |
| 18/01/2014 | 3.62 | 00:14:00 | 03:52 | |
| 18/01/2014 | 2.5 | 00:12:00 | 04:47 | |
| 18/01/2014 | 5.2 | 00:22:00 | 04:13 | |
| 17/01/2014 | 10 | 00:47:00 | 04:42 | |
| 17/01/2014 | 8.23 | 00:36:00 | 04:22 | |
| 16/01/2014 | 18.22 | 01:15:00 | 04:06 | |
| 15/01/2014 | 1.38 | 00:05:00 | 03:37 | |
| 15/01/2014 | 1.23 | 00:05:00 | 04:03 | |
| 14/01/2014 | 3.62 | 00:14:00 | 03:52 | |
| 14/01/2014 | 5.19 | 00:22:00 | 04:14 | |
| 14/01/2014 | 8.7 | 00:37:00 | 04:15 | |
| 13/01/2014 | 7 | 00:27:00 | 03:51 | |
| 13/01/2014 | 11.32 | 00:50:00 | 04:25 | |
| total= | 111 | av pace= | 04:05 | |
| R(%)=3.58 | I=0.00 | T=0.00 | M=6.79 | E=89.61 |
Mon 13/1- AM: 7km, shorter loop around Stadsparken. PM: 11k, standard route down along the river, then back up towards the arena, under the railway, up to the Nova Lund roundabout and back via CIP; tired legs. Warm, milder winter before Chritsmas has now been replaced with the standard model - temperature just under freezing :-(
Tues 14/1- standard hills up at Skt Hans. 3.5k warmup, 6xlong (55s), 5xsteep continuous, 5k back home. Ground was fairly frozen, which my ankle really did not like - some pain in the left one after returning home. Defintiely the right call with the DM short cross.
Weds 15/1- rest day: precaution with ankle.
Thurs 16/1- 18k, standard route up to Skt Hans via Tuunaparken and Maxlab, back to CIP (check - track still frozen!) via Gunnesbo and back home with an extra loop along Maskinvagen and in Stadsparken. Cold and windy - legs very tired!
Fri 17/1- Here comes the snow! AM: 10k in it, along the river past the Kallby ponds. PM: shortened route the same way, but back up past the F&F Arena to collect Katrine from the train station. Cold, lots of snow, horrible!
Sat 18/1- More snow. AM: Hills at Skt Hans as per Tues, but 65s reps due to 10-15cm deep snow on the hill. Very hard going!
Sun 19/1- PM: out along the (cleared) Hardebergaspåret. Horrible wind and cold going out (the snow blown off the fields into my face was esp. bad!), so easy pace to start off with, turning at Sodra Sandby. Then tempo from the 5k marker close to the road crossing back to the 1k marker just inside Lund - progressive, from 3:40 down to sub-3:20. 30s rest, then a good pace run back home.
Summary - the nice, mild, wet winter has now gone, top be replaced with the standard horrible one as per last year. Track training is now most definitely out until it gets warmer again, meaning intervals will be done wherever I can find good, cleared road. My ankles were not so happy at Skt Hans on Tues, but seemed ok on Sat running in the snow - will keep an eye on that...
13.1.14 - 19.1.14: Swedish Winter: First Blood Part II
| date | km | time | min/km | |
| 26/01/2014 | 28.56 | 02:00:00 | 04:12 | |
| 25/01/2014 | 20 | 01:20:00 | 04:00 | |
| 24/01/2014 | 12.12 | 00:50:00 | 04:07 | |
| 22/01/2014 | 17.12 | 01:13:00 | 04:15 | |
| 21/01/2014 | 15.38 | 01:03:00 | 04:05 | |
| 20/01/2014 | 10.1 | 00:40:00 | 04:00 | |
| total= | 103 | av pace= | 04:06 | |
| R(%)=0.00 | I=0.00 | T=0.00 | M=0.00 | E=100.0 |
Mon 20/1 - PM: 10k - standard 8.7k route south of Lund along the river, with an extra loop in Stadsparken. COLD!
Tues 21/1- PM: standard loop up to Skt Hans, up past Maxlab and back via CIP. Very cold and windy, esp. at the hills and snow on the paths, making it hard to run.
Weds 22/1- PM: easy run again due to cold and wind. Out along the Hardebergaspåret; got to the Utmarksvägen bridge, then turned around - too cold and exposed out in the countryside! Instead ran back along the path to Stadsparken, then took the (more sheltered) standard 8.7k route down Malmovägen, along the river, back up towards the arena and then an extra loop in Papegojelyckan.
Thurs 23/1 - Rest day: kickoff meeting with work at Häckeberga Slott (nice place to run in the summer!)
Fri 24/1 - PM: run in the south of Lund, through Skt Lars, along the river, Källby, to the Nova Lund roundabout and back towards CIP. Fucking cold!
Sat 25/1 - PM: out and back to Sodra Sandby along the Hardebergaspåret. Outward trip was horrible, into strong and cold wind, slowing me down considerably. The wost were the open sections without the trees, where the snow blew straight from the field across the path. 10k splits were about 42 out and 38min back.
Sun 26/1 - Long easy run; 'Lund Runt', following much of the route of the race back in October - out to Linero, up to Max IV, along the top of Lund to Gunnesbo, back down to Källby along the ponds there. Again, horrible conditions, well below zero, snow and wind. Had to wear 2 jumpers and 2 pairs of running trousers against the cold wind.
Summary - week of easier, longer running due to the very sub-zero temperatures, snow on the paths and wind, making intervals a bit pointless (and stopping unpleasant) - the track was out and the ankle really does not like running on frozen mud at Skt Hans. Probably the worst conditions I've run in since winter 2011/12 (due to being injured last year)! Aim for next weekend is the Nike Marathon Test 1 (10k) in Kbh on Sun 2/2, if conditions improve...
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