The plan today was to run 8 intervals on St Hans hills but I was not sure how tired my legs would be after Thursday’s trail run. The hill that I would up on is approximately 500 m
Stil haven’t found my pulse belt.
Wore running shorts, linnen, water belt and flipbelt.
So I ran up to St Hans hills, rested a bit before I started my first run, oh boy that was a tough one, felt that I was going on max. Had to catch my breath on the top, drank some water and and then I did 5 pushups and ran down again. Decided that I would do 6 intervals.
Rested before my second interval, it was tough also but I was not as breathless on the top. Drank some water and did 10 situps and ran down again.
There were some other runners where 2 also did hilly intervals running.
Poor guy who was sitting on the top, it looked like he was trying to read something and I had to catch my breath every time I got to the top and had already heavy breathing during the last part of the interval.
This hill starts flat and gets steeper and steeper.
Rested and started my third interval and was very breathless when I got to the top, drank some water and then did 5 pushups. Ran down again.
Rested.
During the fourth interval I started to feel pain in my right knee. Did 10 situps on the top and ran down again.
I was thinking if I would try another interval but decided due to the knee issue that I would stop here so 4 intervals.
Had to walk when I ran home but glad I got out.
Distance: 7.13K, time: 1.01.20.6 h, average pace: 8.36 min/k, max pace: 5.15 min/k, cadence: 160
I gained some weight during vacation so this week I needed to do something about it.
Lost 1.5 kg this week. Hope for the same weight loss next week so I am back where I was before vacation. First goal is get under 60 kg this year.
#24 – 23.32K Trail Running
#25 – 4.30K Transport to train station
#26 – 3.60K Transport to home
Since the weather is going to be bad this evening, a lot of rain I decided to take the train and bus to Frostavallen and run a longer trail run.
The day started interesting, took the bus to the train station but the bus did not turn left on one street and I was wondering for a second if it was road construction but then I saw blue light from a police car and started to wondering, saw more blue lights from other police cars and streets were blocked. Thought that they were chasing a criminal that was hiding in an apartment since I also saw police men outside an apartment building.
Text messaged Wille and asked him if he had heard anything and he hadn’t but then he text messaged me back, turned out that a maniac had seen an unidentified object under his car and had driven his car to the police station and what the police had to do was to bring in the bomb squad to take a look at the object. I was glad I left town during the day.
Then I got yelled at by the bus driver when I was friendly helping out a passenger about tickets and decided to walk away to a seat, later that passenger thanked me for me being friendly.
Brought two bottles with water with me and started my run.
The goal today was to walk less and run up more hillier parts than last time.
Realized again that t-shirt was too hot so I had to take that off and run in my sports bra. Could finally breathe easier. Such a relief.
Even if it was hot that was a breeze from time to time.
I ran a detour when I got on white, did not pay attention where the next white marker pointed but the area did not seem familiar and turned back.
Then at one part of the route I am crossing the forest between two dirt roads but there they have cut a lot of trees so it does not look familiar anymore, am very familiar with this route and have had problems with following the route on my pulse watch. Walked here since it also are a lot of dry branches and needed to fint the right way, got a bit too far down to the left first and did not want to get more burned on these nasty plants called nettle
Turned back and finally I find the creek and the narrow path and got to the other dirt road.
It had grown a lot since I was here last time and got confused at one part and was not sure if I was on the right track and turned back, big mistake
Felt how it shorched bad on my calf and some on my under arm and cheek, saw a bee stuck on my calf and realized that I have gotten wasp bites. Waved away the nastiest one on my calf. Walked to feel if I had gotten a reaction or not but I seemed fine.
Had to stop and help a family telling them that they could swim at Dagtorps lake if they walked down the blue marker.
They have redirected the blue marker and decided to try the new part, otherwise I run to the right around Dagtorps lake.
Continued my run and then realized that I had to pass these
They did not look like ”normal” cows, I walked slowly and looked at them to make sure they would not attach me but they started to move away from me.
Was a bit warm so the heat ”killed” a bit this day and had to walk also because of the heat.
Was nice being back running in the woods and a longer trail run.
The transport back to the train station was warm and I drank the rest of the water and hoped that I would be able to fill those water bottles with cold water when I got to the train station.
Saw that a café was open and walked in and asked if the café man could be carnivorous and fill my water bottles with water and he had cold water in bottles in the refrigerator. He saved my day.
Drank cold water on the train and then got out at Stångby train station and ran back home.
Am now very tired in my legs and feet and will rest til Saturday when I plan to do hilly intervals.
Didn’t get my pulse belt after vacation, thinks it is left in the car.
Distance: 23.32K, time: 3.37.41.6 h, average pace: 9.19 min/k, max pace: 5.30 min/k, cadence: 150
Spending the day at the beach and watching paragliding.
Late lunch and then it was time for a 10K run. Had a plan. Would start on the beach. Run up the dune with pebble, continue on the country road til I had reached 5K and then turn around and run down the dune again and the beach and back to the hotel
Realized that the country road was a bit shorter than expected, I was not interested to run out on the bigger car road where there were no bike path on the side so instead I saw a gravelled and continued on that and hoped that I would get 5K but no such luck. Saw a narrow path and continued on that one and thought I would end up on the beach again
Got back on the beach and had to run 1700 m to get to 5K but it was tough so I got to 4.5K and turned around
The beach was basically fate except for some paragliders
Best is to run closer to the water where it is harder sand but this time I ran into quicksand and sank down, oh boy did I get extra sand into my shoes? 🙂
Got back on the second dune.
When I had run on the dirt road and would turn back on the beach I needed 300 m more and continued on the dirt road and turned back when I had reached 7.5K.
When I got back on the beach I needed 500 m extra and turned to the left and ran 500 m and back on the beach and ran on the beach til I had reached 9.5K and then ran back to the hotel.
Distance: 10.68K, time: 1.31.19.3 h, average heart rate: 142, average pace: 8.32 min/k, max pace: 5.47 min/k, cadence: 160, VO2 Max: 33 ml/min/kg
Our journey continued, being on the road today and when we finally arrived at the hotel I had to head out for a run.
I have been wanting to run on the beach but have not done this yet so tonite I did something very different
Headed towards the beach but turned then left on a road where it ended and I headed out on narrow paths towards the beach
Then I headed up on a hill and saw this view
And then it was time to head down to the beach and decided to run to the left til I had reached 2K
But I had to try to run up on a dune and I can say with regular running shoes is no piece of cake, I had to walk up. I got down on the beach but saw another path with smaller stones that I had to try and got down to a car road and then headed back
Got back on the beach and when I had reached 4K I had to run 1.5K to the right til I headed back. There were a lot of ”kite surfers” except that they were up in the air.
Tough to run on the sand but it was better closer to the water but from time to time I was chased by the waves 🙂
Then it was time to head back to the hotel.
Distance: 8K, time: 1.06.47 h, average heart rate: 152, average pace: 8.20 min/k, max pace: 5.33 min/k, cadence: 162, VO2 Max: 37 ml/kg/min
The original plan was to get up to Frostavallen and run a longer trail run but when I woke up and saw the weather it looked very unstable, changed the plan and decided to run the same route as last week but the whole, had to cut it last time due to rain.
Looked more stable when I started. To be on the safe side I wore capri tights, long sleeve with t-shirt under, flipbelt and waterbelt with 2 water bottles.
I was hoping that my left knee wouldn’t protest, am participating in a challenge where I have to put in more walking and it got to be too much for my left knee the other day so I have rested so I could run today.
In the beginning I had to take off the long sleeve due to heavy breathing but it did not get any better with t-shirt and was forced to walk, it might be that the long sleeve and t-shirt is under the flipbelt and waterbelt.
When I took out the t-shirt under the flipbelt and waterbelt it felt so much better.
Nice with some breeze from time to time.
Last week I was running up all hills and it felt great because this Spring I have walked up a lot of hills around Frostavallen.
So once again I ran up all hills and now I feel like a hilly runner again.
Then it was time to run to St Hans hills, I chose another way this time, was hoping I would find the right viaduct this time, was running around a neigborhood and finally I ran under the one I thought I did run under last week but realized afterwards that I was a bit further up, does not matter really 🙂
Got to St Hans hills and ran up all those hills, looked like it would start raining but it never did so I continued with the finish, here my right calf got tired so I had to do some walking due to that.
Distance: 20.69, time: 2.42.48.4 h, average heart rate: 144, average pace: 7.51 min/k, max pace: 5.46 min/k, cadence: 158, VO2 Max: 37 ml/kg/min
Weight loss since last week, some good news, been some serious walking this week besides running 🙂
I have had issues following routes with my Suunto GPS pulse watch. Suunto Customer Service have been helpful and I have tested different things but nothing has helped. What happens is that max 0.6K is registered and then all other values get screwed up, one time the pulse watch even lost the route, lucky me I was on Tjörnarparen which nowadays is a familiar route. The pulse watch made a trip to Finland to the technicians who responded that nothing was wrong with the pulse watch. I assume they have been sitting in their lab using their troubleshooting tools and have not been running with the pulse watch and followed a route.
But I was determined not to give up and informed Customer Service about my disappointment, lately I have felt that they have tried to dilatory but then a Customer Service person asked me to do GPS reset which I did last week.
Tonite it was time to test following a route again and to be on the safe side I had my Apple Watch on my left hand using Strava.
First I thought that it was the same shit but at 1K I saw 1K and said hurrah.
The temperature showed 30oC (86F) before I st.arted my run so running skirt and linnen, waterbelt with two water bottles. Me, running and heat are not best friends so it would probably be some walking.
I am participating in another challenge this month called ”Run Til U Fall”. How does it work. July consists of 31 days and each day you are going to run as much as the day of the month, so July 1, 1K, July 10, 10 etc so you need to buffer in the beginning, you get bonus k’s if you run for example 20K July 1st you have 19 bonus k’s. Walking is also ok to register so I have walked a bit more this week and my left knee was not happy this morning but I put liniment on the knee before I ran and I will see tomorrow how it feels, have decided not to run Friday so I can rest til Saturday when I will do a longer run before vacation when I will not run any long runs.
Well it was warm, my knee was not complaning during running, on my first walking I felt a bit in my knee but when I started running again I was fine.
So walking from time to time and drinking and wet my hair. There were parts of the run when I was running longer but it was also a breeze then.
I have forgotten part of the run because it was a while ago since I ran it last time so it was nice following the route.
Slowest before when I have been running the whole route has been around 1 h 20 min.
Distance: 12.39K, time: 128.51.6 h, average heart rate: 133, average pace: 7.10 min/k, max pace: 5.25 min/k, cadence: 162, VO2 Max: 26 ml/kg/min
I have not run a lunch run in a very long time due to colder weather but today I hoped or I did not really have a choice, I am part of a challenge where I have to get k’s every day, running or walking and I wouldn’t be able to do it in the evening since I have to be at home waiting for a delivery of a dinner bag of groceries.
And it was not grey in the morning and the temperature increased to 17oC (62.6F)so finally I would run a lunch run.
Was not sure about the temperature when I packed my running bag and decided to add a long sleeve and wear capri tights.
Got a good pace, nice to have faster legs now even if the body is still not in sync, felt that my core muscles were working.
Distance: 3.18K, time: 18.48.1 min, average heart rate: 152, average pace: 5.55 min/k, max pace: 5.13 min/k, cadence: 178, VO2: 32 ml/kg/min
Tee original plan was to run 20K near the water on Österlen but since it was going to rain I decided to stay in the city and had to do a city run. Needed a hilly run and in the morning I decided I would run first to Klosterängshöjden and run up on one side and down on the other and then run back from the other side and down on the first side. Then run to St Hans Hills and run one lap and run around 20K.
It rained in the morning but around 10 it looked fine so I headed out.
Good choice to put on a long sleeve and capri shorts, even if it was 17oC (62.6F) it was cold in the air.
It felt to run up all hills at Klosterängshöjden, this spring I had to do a lot of walking up hills and now I just did it. Was a bit slippery but I managed to not slide to much, did not wear my trail running shoes.
Then it was to run back to St Hans hills and run one lap, ran also up all hills except the last one (murder hill) which is just soil and with all the rain it was slippery so I tried to run where I could but walk where it was really gooey. Such a joy to finally have strong legs and strong mind.
Just before I was finished running on St Hans hills it started raining again so I decided to cut the distance since I didn’t know when the rain would stop and I am not interested at all to get another cold when I am finally back with my running an gym training, did not want to get soaked and freeze.
Distance: 16.24, time: 2.01.53.7, average heart reate: 153, average pace: 7.30 min/k, max pace: 4.28 min/k, cadence: 170, VO2 Max: 39 ml/kg/min
Tonite it was time for pulse based interval training again.
Realized during warmup that it was really windy so it would be very interesting.
First it was 2K warmup and after that the first interval for 2K and not going over 160. Windy from the very beginning made it tough the first 1/4 of the interval, was around 150 but then around the corner it was not that windy anymore and I could increase the pace and get up to 157-159.
Then time for 2 min rest when I walked and drank some water.
Time for the second interval for 2K, there is a hilly part but I managed to not get over 160.
2 min rest when I walked and drank some water.
On the third interval something interesting happened, just in the beginning I realized so that the pulse was already up to 183 ??? so I had to slow down a lot, that has never happened but after that I got up to 157-159.
When I had my rest the pulse watch never beeped, got down to too low pulse, that’s the reason why I realized that something was not right so I decided to start the interval and would stop just before I would cross a car road, close to my home.
Then a short cool down that was actually less than 1K.
Distance: 10.79K, time: 1.12.19.8 h, average heart rate: 147, average pace: 6.42 min/k, max pace: 5.13 min/k, cadence: 170, VO2 Max: 35 ml/kg/min
