30.12.13-5.1.14: Week 1
R(%)=2.53, I=3.89, T=6.50, M=25.75, E=61.31
30/12 mon - as above
31/12 tue - as above
1/1/14 wed - easy 14km, down through St Lars and Klostergården, along the river and back to CIP. Some easy laps on the track + exercises to loosen off the legs after the half marathon the day before.
2/1 thurs - AM: easy-tempo-easy along the Hardebergaspåret. 3.4km easy to the yellow painted km markers on the path, then 2km at 3:40/km pace out to near the golf club, return 2km at the same pace (into the wind!), then 3.4km back home. PM: standard 8.7k winter route Skt Lars-Klostergården-F&F arena-CIP-Stadsparken.
3/1 fri - rest day
4/1 sat - AM: over to Kbh to run Amager Strandpark parkun. This was probably not such a good idea due to a) 1/2 marathon tiredness and b) 15-20m/s wind across the (very open) park, costing somewhere between 10-20s/km running into it! 6km easy back to the airport train station. PM: still felt fairly fresh, so did a warmup 3km, then 10x400m on the track at CIP in Lund at 3:15/km pace. Back home the quickest route!
5/1 sun - AM: hill training at Sankt Hans. 6xlong hill (48-50s per rep, jog down recovery), 5xshort steep hill (continuous). Run back via a loop in Nöbbelöv, around 8.5km. PM: standard 8.7k route as per 2/1.
Summary - probably overdid it somewhat this week, since it was the last one of holiday before getting back to work! In retrospect, I should've taken more time to recover from the NYE half...
6.1.14-12.1.14: Week 2
R(%)=0.00, I=5.08, T=4.62, M=17.48, E=72.80
6/1 mon - PM: easy-tempo-easy along the Hardebergaspåret. 3.4k easy to the yellow markers, then 2k at 3:40 tempo, 5k easy out to the road crossing and back, 2k tempo again, then the 3.4k easy back. Felt very tired; probably not a sensible session to do after a hard weekend!
7/1 tues - PM: easy paced recovery run, standard 8.7k route. Legs very tired.
8/1 weds - PM: legs felt a bit better, so decided on some slower tempo (3:30/km) pace 1k track intervals. Warmup approx 5km at easy pace, then 4x1km at 3.27-3.30/km, followed by 5-6 laps easy + exercises and then 5km back home. Again, legs felt tired - couldn't go faster than 3.30...
9/1 thurs - another rest day, to try and recover a bit more
10/1 fri - some more tempo along the Hardebergaspåret. Tried with less warmup (1.5km), starting the tempo at where the path meets Nehrmans väg, turning at the Utmarksvägen bridge and using the other crossings (E22, Thulehemsvägen) for pacing. Ran just over 5km at 3.30/km pace (split at 9.20 for the uphill out and 8.40 for the return). Not sure if the warmup was enough - felt pain in my left ankle a bit.
11/1 sat - felt absolutely shattered again. Another rest day to try and recover!
12/1 sun - AM: legs feeling less tired but still very stiff. Easy 5km warmup to Lunds CIP, then exercises and 11x400m intervals at 75-78s pace (high wind cost 2-3s a lap). Took a few more easy laps and some stretches afterwards. These helped quite a bit to free my legs up. PM: easy-tempo run out along the Hardebergaspåret; 7km out easy to the road crossing (4.10-4.20/km), then 7km back at a faster pace (3.40-3.50/km). Return run was excellent; legs didn't feel so tired and the pace was very comfortable.
Summary - reduction in distance and several recovery days required. I definitely overdid it the week before and didn't give myself enough recovery time then. I was also quite tired out from starting work again this week, which didn't help. Will start with some easier running next week and see if more time is required. Have decided against doing the DM kort cross on 25/1 - too fast and on the horrible course in Odense I wrecked my ankle on in 2012. Instead, I'll likely do the DuPont Cup in Århus on 26/1 (10k).
| date | km | time | min/km |
| 05/01/2014 | 3.46 | 00:15:00 | 04:19 |
| 05/01/2014 | 1.38 | 00:05:00 | 03:37 |
| 05/01/2014 | 1.38 | 00:05:00 | 03:37 |
| 05/01/2014 | 1.23 | 00:05:00 | 04:03 |
| 05/01/2014 | 8.96 | 00:37:00 | 04:07 |
| 05/01/2014 | 8.73 | 00:36:00 | 04:07 |
| 04/01/2014 | 6 | 00:27:00 | 04:30 |
| 04/01/2014 | 5 | 00:17:00 | 03:23 |
| 04/01/2014 | 2 | 00:08:00 | 04:00 |
| 04/01/2014 | 2.12 | 00:13:00 | 06:07 |
| 04/01/2014 | 4 | 00:12:48 | 03:12 |
| 04/01/2014 | 1.69 | 00:05:30 | 03:15 |
| 02/01/2014 | 6.79 | 00:28:30 | 04:11 |
| 02/01/2014 | 4 | 00:14:40 | 03:40 |
| 02/01/2014 | 8.79 | 00:35:00 | 03:58 |
| 01/01/2014 | 14.19 | 01:00:00 | 04:13 |
| 31/12/2013 | 21.1 | 01:14:47 | 03:32 |
| 31/12/2013 | 2 | 00:08:00 | 04:00 |
| total= | 103 | av pace= | 04:00 |
R(%)=2.53, I=3.89, T=6.50, M=25.75, E=61.31
30/12 mon - as above
31/12 tue - as above
1/1/14 wed - easy 14km, down through St Lars and Klostergården, along the river and back to CIP. Some easy laps on the track + exercises to loosen off the legs after the half marathon the day before.
2/1 thurs - AM: easy-tempo-easy along the Hardebergaspåret. 3.4km easy to the yellow painted km markers on the path, then 2km at 3:40/km pace out to near the golf club, return 2km at the same pace (into the wind!), then 3.4km back home. PM: standard 8.7k winter route Skt Lars-Klostergården-F&F arena-CIP-Stadsparken.
3/1 fri - rest day
4/1 sat - AM: over to Kbh to run Amager Strandpark parkun. This was probably not such a good idea due to a) 1/2 marathon tiredness and b) 15-20m/s wind across the (very open) park, costing somewhere between 10-20s/km running into it! 6km easy back to the airport train station. PM: still felt fairly fresh, so did a warmup 3km, then 10x400m on the track at CIP in Lund at 3:15/km pace. Back home the quickest route!
5/1 sun - AM: hill training at Sankt Hans. 6xlong hill (48-50s per rep, jog down recovery), 5xshort steep hill (continuous). Run back via a loop in Nöbbelöv, around 8.5km. PM: standard 8.7k route as per 2/1.
Summary - probably overdid it somewhat this week, since it was the last one of holiday before getting back to work! In retrospect, I should've taken more time to recover from the NYE half...
6.1.14-12.1.14: Week 2
| date | km | time | min/km |
| 12/01/2014 | 4.48 | 00:19:00 | 04:14 |
| 12/01/2014 | 4.6 | 00:17:30 | 03:48 |
| 12/01/2014 | 3.2 | 00:10:24 | 03:14 |
| 12/01/2014 | 1.2 | 00:03:45 | 03:07 |
| 12/01/2014 | 1.2 | 00:04:48 | 04:00 |
| 12/01/2014 | 7.02 | 00:30:00 | 04:16 |
| 12/01/2014 | 7 | 00:27:00 | 03:51 |
| 10/01/2014 | 5.08 | 00:18:00 | 03:32 |
| 10/01/2014 | 1.44 | 00:07:00 | 04:50 |
| 10/01/2014 | 1.45 | 00:05:30 | 03:47 |
| 10/01/2014 | 10 | 00:41:00 | 04:06 |
| 08/01/2014 | 4 | 00:14:00 | 03:30 |
| 08/01/2014 | 8.9 | 00:36:00 | 04:02 |
| 08/01/2014 | 2.4 | 00:09:36 | 04:00 |
| 07/01/2014 | 8.7 | 00:39:00 | 04:28 |
| 06/01/2014 | 3.39 | 00:15:00 | 04:25 |
| 06/01/2014 | 5.07 | 00:22:00 | 04:20 |
| 06/01/2014 | 3.4 | 00:13:30 | 03:58 |
| 06/01/2014 | 4 | 00:14:40 | 03:40 |
| total= | 87 | av pace= | 03:58 |
R(%)=0.00, I=5.08, T=4.62, M=17.48, E=72.80
6/1 mon - PM: easy-tempo-easy along the Hardebergaspåret. 3.4k easy to the yellow markers, then 2k at 3:40 tempo, 5k easy out to the road crossing and back, 2k tempo again, then the 3.4k easy back. Felt very tired; probably not a sensible session to do after a hard weekend!
7/1 tues - PM: easy paced recovery run, standard 8.7k route. Legs very tired.
8/1 weds - PM: legs felt a bit better, so decided on some slower tempo (3:30/km) pace 1k track intervals. Warmup approx 5km at easy pace, then 4x1km at 3.27-3.30/km, followed by 5-6 laps easy + exercises and then 5km back home. Again, legs felt tired - couldn't go faster than 3.30...
9/1 thurs - another rest day, to try and recover a bit more
10/1 fri - some more tempo along the Hardebergaspåret. Tried with less warmup (1.5km), starting the tempo at where the path meets Nehrmans väg, turning at the Utmarksvägen bridge and using the other crossings (E22, Thulehemsvägen) for pacing. Ran just over 5km at 3.30/km pace (split at 9.20 for the uphill out and 8.40 for the return). Not sure if the warmup was enough - felt pain in my left ankle a bit.
11/1 sat - felt absolutely shattered again. Another rest day to try and recover!
12/1 sun - AM: legs feeling less tired but still very stiff. Easy 5km warmup to Lunds CIP, then exercises and 11x400m intervals at 75-78s pace (high wind cost 2-3s a lap). Took a few more easy laps and some stretches afterwards. These helped quite a bit to free my legs up. PM: easy-tempo run out along the Hardebergaspåret; 7km out easy to the road crossing (4.10-4.20/km), then 7km back at a faster pace (3.40-3.50/km). Return run was excellent; legs didn't feel so tired and the pace was very comfortable.
Summary - reduction in distance and several recovery days required. I definitely overdid it the week before and didn't give myself enough recovery time then. I was also quite tired out from starting work again this week, which didn't help. Will start with some easier running next week and see if more time is required. Have decided against doing the DM kort cross on 25/1 - too fast and on the horrible course in Odense I wrecked my ankle on in 2012. Instead, I'll likely do the DuPont Cup in Århus on 26/1 (10k).
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