I decided that I wouldn’t run a lunch run today, instead I hoped for a bit warmer weather after work. Also felt that I wanted to run a bit longer than 3K.
It was a bit windy when I got back from work but decided to wear shorts and t-shirt. Also to be on the safe side 2 bottles of water in the water belt.
The goal today was to run the whole run, no walking.
Decided to run my 5K run on the country side where it is more dirt road than asphalt. Am not sure if the asphalt is the reason why I have to walk more. In combination with the fact that I still need to get on track with distance around 20-25K.
Had a good pace from the beginning, some upwind and some hillier parts.
Was so nice to run the whole route, that felt really really good.
Distance: 5.25K, time: 32.50.7 min, average heart rate: 148, average pace: 6.15 min/k, max pace: 5.13 min/k, cadence: 170, VO2 Max: 33 ml/kg/min
Decided to head out for a morning run before breakfast.
Realized that I had forgotten my sports bra at home so linnen, t-shirt, shorts.
It was a bit chilly in the beginning.
The route would go Brantevik and back and I would also have a chance to find the orange marker when I will have a long run next weekend and part of the run will go where I would run today.
So down to the water 2K and then I find the orange marker.
Really nice houses near the water at Simrislund.
T-shirt got off when I had a hard time breathing so it was great having the linnen under the t-shirt.
When I got to Brantevik I got in from the water side and was not sure which road I had to get up on to head back to Simris on the other side
Saw a lady and asked her if she knew which road would take me back to Simris but she was not a Brantevik living person.
I had calculated that the route would be around 7K, a road felt familiar so I headed up on that one and got out on the right place but I thought that I would get out closer to the Simris road but got out a bit further down.
Had to run on a car road where I had to keep track of the cars so I could run down closer to the ditch because the roadside was to narrow.
Finally I got to the Simris road, the route got to be a bit longer than expected.
Distance: 10.75K, time: 1.24.41.6 h, average heart rate: 126, average pace: 7.52 min/k , max pace: 5.26 min/k, cadence: 158, VO2 Max: 37 ml/kg/min.
Was a bit tough today, was forced to walk from time to time but the weather improved and got to be perfect when the sun came out.
Since it is Midsummer in Sweden this weekend I decided that I would run the long run after work tonite.
Perfect weather, not too warm or cold, decided to wear linnen, shorts, flipbelt and 2 water bottles in a water belt.
I have a nice longer run running out on the country side, mainly asphalt, maybe 1K dirty road but very nice run in the summer time
The goal was to run as long as possible, maybe not any walking at all.
This is a route that I have run many times, earlier on this route I always got pain in one of my knees, I suspected that the country road is leaning so the loading will be more on one leg so lately I try to run more out on the country road instead of on the shoulder (=vägren) but then I have to be more responsive of the cars but the traffic is not that heavy
It is so soothing running near the fields, hearing the birds singing and enjoy seeing the amazing cornfields.
At around 7.5K I ran into a knee issue and had to walk at around 8K.
Ran again and turned back. Had a light upwind during the run, realized when I had turned around that I had actually increased the pace
Decided that I would turn back to the right instead of running straight when I was running under the car road because of the knee issue and tired legs after the long run this weekend.
In the summer time it is so great that I can run a longer run like this after work because it does not get dark, I wouldn’t run this route with a reflective vest and feel safe since there are no street lights, this route I run usually day time during later Fall and winter.
Distance: 18.79K, time: 2.23.39.1 h, average heart rate: 135, average pace: 7.38 min/k, max pace: 5.23 min/k, cadence: 154, VO2 Max: 32 ml/kg/min
Felt that I needed breakfast before my long run this weekend so I woke up at 7 am, ate breakfast and got ready for a new route on Österlen
Started at Tobisvik, a camping place on the outside of Simrishamn, new route that I had not run before.
Started in shorts, t-shirt and my ultra back pack but I had a hard time breathing and decided to take off my t-shirt and run in my sports bra which was a good decision because I could breath much lighter after that.
Found the orange marker when I decided to run down the dirt road just before Vårhallen, much nicer then being on the bike path, passed a lot of dog walkers and morning walkers in the beginning.
Passes smaller villages also, my firt detour was done when I got close the water again, saw the orange marker, took a picture over the water
and continued the route but my head told me that this did not seem right so I headed back, brought up the map but had forgotten my eye glass but saw another runner running up hilll and then I saw the orange marker and took the same way
Then it was a while when I ran on asphalt, the surroundings were nice but a bit boring
Continued running on asphalt til I got to Stenshuvud
Stenshuvud is a national park
There I also took a detour, thought that I would run down to the right but once again my heat said that this does not seem to be right and realized that I should have run to the left again, detours is not a negative thing, you get more distance 🙂
Here am I at the highest point at Stenshuvud national park with a great view. On my view there I got flashlights of Kullaberg
Highlight of the day was this experience
I ran down these stairs, was easier than on Hallandsultran where I have to get up similiar stairs
And then I saw orange markers passing Kiviks musteri but got fooled because there were some orange markers on a road to the left and headed down there, got down to the water but did not see any natural path and anymore markers and headed back on the asphalt
And after the route was finished it was lovely, refreshing with my first dip in the water this year, cold but did not freeze too much afterwards
Satisfied with the route, new, lovely nature, some walking but also running.
Distance: 20.78, time: 2.51.47.8 h, average heart rate: 141, average pace: 8.15 min/k, max pace: 5.16 min/k, cadence: 152, VO2 Max: 31 ml/kg/min
Spending the weekend on Österlen, the most south east part of Sweden and had planned to run a short run before dinner.
Decided to wear shorts, t-shirt, did not think that I needed water
Fast legs today but my body was in shock but it feels good that my feet want to run faster even if I still am a bit heavy. Was under 6 min/k during part of the run.
Distance: 2.52K, time: 16.02.5 min/k, average heart rate: 141, average pace: 6.22 min/k, max pace: 5.13 min/k, cadence: 176, VO2 Max: 25 ml/kg/min
So tonite it was time again for pulse based intervals where I during the intervals am only focus on heart rate and the goal is to be a couple of heart beats under my threshold pulse (160)
My pulse watch wanted to be my friend tonite 🙂
First it was 2K warmup, seemed to be a bit upwind.
Usually is the first interval warmup, takes some time to get up to 157 but tonite I reached even 161 which is odd. First interval always feel the longest
Decided that I would walk during the 2 minutes rest, brought 2 water bottles in my water belt and took the time to drink during the rests.
Time for the second interval where there is a uphill up to a school where I have a tendency to get above 160, seems to increase the pace but am aware of that, today I stayed around 157-158, felt really good.
Rest for two minutes when I walked and drank some water and wet my hair.
Third interval where I reached 160. Nice to run in the shadows.
Rest again for 2 minutes where I walked and drank water.
Then finally the last interval where I was around 157-158.
What I noticed tonite was that I could run around 157-158 without reaching 159-160. Earlier when I have reached 158 it had been so easy to reach 159 and then get above 160.
Also during the intervals I felt it in my core muscles.
Then it was time for 1K cool down.
Distance: 11.55K, time: 1.16.30.3 h, average heart rate: 150, average pace: 6.38 min/k, max pace: 5.13 min/k (during the intervals), cadence: 168, VO2 Max: 27 ml/kg/min
Have been working from home today and am going to a graduation party tonite so I decided that I would run a short run after work to get ready for the party.
It was warmer earlier today and then it got a bit chillier but still shorts runninig so I decided to wear t-shirts, shorts but did not bring any water bottles and it was needed.
I was thinking about using my apple watch as the pulse watch but on automatic I put on the pulse belt so then I would use my pulse watch 🙂
After a short time I realized that I had very fast legs, where did that energy come from?
Then I ran under the train rails and up again when the pace got slower but when I had catched my breath again the pace got back on track.
Then I have one last longer hill where I also slowed down for short time and then got back the fast pace, usually I run faster and faster when I am almost home and then happened today.
Distance: 2.57K, time: 14.44.6 min, average heart rate: 149, average pace: 5.44 min/k, max pace: 5.03 min/k, cadence: 176, VO2 Max: 29 ml/kg/min
#7 – 23.19K Trail Run
#8 – 4.37K Transport back to train station
Today is Sweden’s National Day so I am off work.
Decided to have my long run today so I woke up at 6.35 am, had breakfast and then took the train and bus to Frostavallen, one of my favorite trail run places.
Last time I ran a train run it was 17K and I decided I would be tough on myself and run the middle part of Tjörnarparen, a 23K trail run.
This time I did not forget my pulse watch 🙂
It was a bit cold in the morning so I put on a long sleeve over my t-shirt.
It was a while since I ran this route this time and I was nog going to follow the route since it will only register 600m and then all the values will be messed up. I ran this earlier this year before I went on vacation in February and have not run it since then.
I passed some trekkers in the beginning.
Last time I was here they had cut trees at some places so it was a lot of climbing over this trees but now the trees was gone.
There is one part where they also had cut trees, after the Osteria you come on a dirt road and then turn left into the woods to get over to another dirt road. Here I ran into some issues so it was common sense that had to be used, first I got a bit too much to the left but realized I was not at the right place and then trying to find the narrow path could I forget, first I was actually going in the right direction but went to the left and got out on the dirt road a bit further down.
I had to go to the toilet and inspected if the wasps were gone and they were gone.
Today it was a bit warm in the beginning so I took off the long sleeve, run up those hills that I have decided to run up on.
After a while it was a breeze and if felt nice
It is so nice to run in the woods by yourself and hear the birds singing.
Somewhere I heard a strange bird song, was not sure if it was a woodpecker or maybe a pheasant, did not have time to found out 🙂
I passed two dogs and four dog walkers on the first dirt road
Since I am still a bit heavier it was tough running up hills and the heat so I had to walk from time to time but tried to get back to running as fast as I could.
Then I passed the same two dogs and four dog walkers and said hi again 🙂
It was very nice seeing all these different flowers around the route.
Today I decided I would run up a hillier part on the last dirt road before Djuarlidsbacken (Djuralids hill) and I did it 🙂
I was not hoping it would take 4 hours to finish this route, well one positive thing would be that I could take the bus back but I didn’t really want to do that since I needed to those extra k’s.
It was nice at the end knowing it was not so many k’s left before the run would be done
No dip in the lake this time either but maybe nex time.
Distance: 23.19K, time: 3.44.16.1 h, average heart rate: 129, average pace: 9.40 min/k, max pace: 5.33 min/k, cadence: 142, VO2 Max: 25 ml/kg/min
Then it was time to head back to the train station, decided not to wait for the bus for 15 min, on my way back to the train station I passed the bus and was hoping that I would get back to the train station before the bus. Missed the two trains that I usually goes back with and then had to wait 40 minutes for the next one.
I woke up at 6.50 am and put on linnen, running skirt, flipbelt, water belt with 2 water bottles.
I was gpoing to run down to the harbor, either running 5 or 4K. It it always interesting running in a new city where you are not familiar with the streets and the question if you will find your back home. But since June 1st I can use roaming across EU without getting poor.
But lucky me running down the street will take me to the harbor and was this iPhone 7 house that I could have as a marker.
The temperature felt perfect in the beginning but then I started to feel breathless, saw later that it was 22oC (71.6F)
I ran down the hotel street and there were some other runners that I passed.
When I came down to the harbor there were many runners. We saw yesterday on the city tour that the harbor and beach is a popular place for runners and bikers.
Glad that I brought water.
Then it was time for breakfast and head out to La Rambla
Distance: 4.01K, time: 28.58.1 min, average heart rate: 135, average pace: 7.13 min/k, max pace: 5.13 min/k, cadence: 174, VO2 Max: 31 ml/kg/min
