Kategoriarkiv: Intervals

#week 17

Rehab exercises that I will do every day this week:

Squat from a chair 3×10
Gliding backwards lunges 3×10
Gliding bridges on one leg 3×10

Monday

This morning it was time to get to the gym for the first time this year. Cough is finally gone.

Very obvious that I had not been there in a while. Chinups could I only do 1 time barely 🙂

Last time they were adding two extra rooms and now those have been finished so machines had been moved around but good to be back.

Rehab exercises were done before I left the gym.

In the evening it was time for brutal intervals 4×4 min with 2 minutes rest.

Tuesday

This morning it was time for my first swim this year, since it had been for a while I had decided to swim for 30 min. I had been missed 🙂

When I had my cool down I could not understand why my bathing suit was so loose on the shoulders.

When I got back to the locker room I realized that I had forgotten to take of my linnen. One other swimmer thought that I might have been cold 🙂

Wednesday

Swim for 30 minutes before work, speed was improved and no linnen over the bathing suit.

After work it was time for 7×2 min hilly intervals, had reduced the rest to 2 min which was perfect, got back to the starting point and then in a short moment it was time for the next interval.

Was sore in my butt and calves but now I have caught up with the training program preparing for Hoka Torekov-Båstad and while only do intervals once a week, think that my feet and legs will be more happy.

Afterwards I foamrolled both my calved and feet

Thursday

Feet and calves were not so tired this morning.

Gym before work but forgot my towel so I could only do rehab squat from a chair.

And then after work I did gliding backwards lunges.

Friday

This morning it was time for my first PowerYoga 2 this year now when my cough is gone.

Felt also that I had not done Yoga in a while. Tough with balance and standing in certain poses felt tough that normally do not feel tough. Need to be there Friday mornings from now on.

Saturday

I drove to Frostavallen earlier to get a head of the Tjörnarparen runners, Tjörnarparen is a race with the following distances: 50K, 100K, 50 miles and 100 miles. They started at 9 am 17K from where I was and I started from Frostavallen about the same time. From time to time I looked back so I could step a side if I would see runners coming.

The goo was frozen, was not so pleasant for my left foot who is a bit upset after the intensive interval training lately but next week it will be more normal training with intervals once a week.

It was still pools of water that I had to deal with with ice on the top.

The sun was out which was really nice.

After 1h 17 min when I was running back on white I saw three runners running the 50K distance and then the high light of the day was that Kilian Jornet passed me in a high speed, I cheered him on 🙂 It is true he ran Tjörnarparen 100 miles.

It was heavy running, I felt it in my calves after two interval trainings. I decided to increase the distance a bit. I had a great day in the forest and my knee feels better and better and now I have started to run more on some of the dirt roads, that is my goal March 26th when I will run Hoka Toreko-Båstad, run more on the dirt roads but still avoid the asphalt.

Sunday

Rest day which I have spent watching the Olympics

Weight journey

Still have a long way to go but it is going down now when I am back with training.

#week 15

Rehab exercises that I will do every day this week

1.Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with one leg 3×10

Monday

Tonite after work it was time for interval training.

I am getting ready for Torekov Båstad race, 21.4K which is March 26th and they have a training program where I plan to do the interval.

So it was 10×1 min intervals with 1 min rest between where after 5×1 it was 3 min rest. When Suunto decided to get rid of Movescount and continue with the Suunto app it has not been possible to create workouts but some weeks ago I found out that I could create custom workouts in Runkeeper. The plan was to try this out tonite but I could not find the custom workouts in the dark and froze without gloves so I just had to start a regular run and keep track of the minutes, during the first 5×1 min intervals somewhere I got lost in the minutes so I had 2 min rest between the fives instead of 3 min.

Distance: 3.81K

Tuesday

The plan was to head out on a 5K run but my knee is a bit sore, not the whole time and less than last year so I decided to head out on 1 hour walk in the dark so I can test hilly intervals on Thursday.

Wednesday

The original plan was to get to the pool and have swim training but I was still coughing last night and then I am staying out of indoor training activities so after work I decided to head out on a 1 hour walk in the dark.

Thursday

After work it was time for my first hilly intervals this year.

6×2 min hilly intervals and decided when I created the Custom Workout on Runkeeper that it would be 4 min rest between.

The first interval I got further than I thought I would get, second interval I got tired legs early and did get as far as I thought I would get when I started the intervals. At the end I got longer than the second time.

Felt that I have not done hilly intervals in a while, I did not do any intervals due to my knee last year so it feels nice to be able to do them now but Pulse based has to wait because that is on asphalt.Even if it was windy it was not too bad.

The rest was too long so next time I will have 3 min rest and see if that works better.

Distance: 2.80K

Saturday

This morning it was time to head out on my trail run, it was time to increase the distance.

When I woke up it was raining, you never know if the weather would change when I got to Frostavallen but no such thing.

Just to put on the clothes for the weather and head out. Goo and wet was back 🙂

Since I have gained weight due to five weeks lack of exercising it took a bit longer, some hills that I usually run up on I had to walk up on, my legs just stopped but I also ran up some hills that I actually thought that I would have to walk up on.

Some walk on some flat parts where I got a bit too breathless. Knee got a bit upset but I did not have to cut the distance.

So glad that I can borrow a car so I can change to warmer clothes, dry socks before I drove back home.

Since I have started to exercise more this week the weight was not so depressing this morning

Weight Journey

-0.7kg this year so far

Pulse Based Interval Training

Tonite it was time again for pulse based intervals which I have not done in a while.

It was with mixed feelings that I headed out. Last year when I did these my pulse rushed to 200 on the third and fourth interval even if I did not go on max. It also took a long time to get back to a normal level even if I was walking to try to the pulse down.

Started with 2K warm up.

First interval, 2K, went as expected. It takes a while til I get up to 157 which is some heart beats under my threshold pulse which is 160.

Rest, 2 min jogging.

Time for the second interval where it took a shorter time to get up to 157. On the uphill I watched my pulse closely so I did not go above 160, have a tendency to do that but was fine.

Rest, 2 min jogging. Tried to really run slower so I had come down to a more normal pulse

Time for the third interval where I hoped that my pulse would not rush. To my big relief this interval was as the second basically. Did not rush.

Rest, 2 min jogging.

Finally the last interval where I also hoped that the pulse would not rush but it was as the second interval.

Then it was 1K cool down.

Maybe my lungs were not ready to do intervals after my pneumonia, needed more time.

Will definately do more of these.

Intervals on the treadmill

The original plan was to head up to Frostavallen but after 10h overtime I needed sleep and decided earlier this week that I would run my city trail run instead.

When I woke up in the morning and threw garbage it was rainy, foggy and chilly.

I decided to wait and see if the weather got better. The weather continued to be foggy, rainy. I decided to head to the gym and run on the treadmill, doing intervals.

I biked to the gym and at the gym I started to stretch.

Put the security string on and fan on as well.

Started with a 14 min warmup 6.40 min/k (9.0) pace and then after 7 minutes I increased the speed to 9.5 then it was time for the interval part

6 min 6.00 min/k (10)

1 min rest 6.18 min/k

5 min 5.53 min/k (10.2)

1 min rest 6.00 min/k (10)

4 min 5.46 min/k (10.4)

1 min rest 6.00 min/k (10)

3 min 5.39 min/k (10.6)

1 min rest 6.00 min/k (10)

2 min 5.33 min/k (10.8)

1 min rest 6.00 min/k (10)

1 min 5.26 min/k first and then changed to 5 min/k (11-12)

1 min rest 6.00 min/k (10)

Then 9 minutes cool down where I slowly ran slower and slower.

What happened during cooldown I accidentally draw out the security string and the treadmill stopped so I had to start all over 🙂

Distance: 8.33K, time: 50.32 min, average heart rate: 156, average pace: 6.04 min/k, max pace: 4.18 min/k, VO2 Max: 32 ml/kg/min

Pulse Based Interval Training

#61

The original plan was to run my 20K city trail run after work but then I decided that I would try to rest my legs a bit more before the longer trail run this weekend.

So I decided that I would do pulse based intervals, I have done these intervals in a while but felt it was time again. Both pros and cons doing these intervals so close after a trail run when I have tired legs afterwards.

I got out but had to return back in again and get my eyeglass to be able to see what I needed to choose on my pulse watch. Off I went.

The pros with doing pulse based intervals so close after a longer trail run is that it is easier to stay below the threshold pulse which in my case is 160.

Started with 2K warm up when I run slower, try to stay not over 132 in pulse but at the end I start to get to 135-136.

The first interval was toughest, got to around 147-148 and stayed there most of the intervals, very close to the end I got to 157. I try to be at 157, it is easier if I would start to get to 158 to run slower and get down to 157 again, if I am at 158, it is so much easier to get to 159 and then above 160. What you need to work on is to not get over your threshold pulse.

Decided to walk during the 2 min rest and then it was time for the second interval when it did not take very long til I got to around 150 and then around 157. On the second interval I am running up on a bike path where I have a tendency to start to run faster and get above 160 but now I know that and slow down when I run up and tonite I got to 158 but not higher.

TIme for 2 min walk during the rest part.

On my third interval I felt my tired legs, stayed at around 155-157 but all of a sudden I got to 161, tried to slow down but got to 163 but finally I could slow down and get back on track.

Last time I did pulse based intervals my heart raced to 180 in pulse which was very scary, took a very long time to get down to normal pulse then.

Walked during the 2 min rest and started my fourth interval. I do not know why this is happening now. My heart raced this time to, got over 160 and slowed down but the pulse just got higher and higher, I just had to stop and walk til the pulse dropped and then I could start running a bit faster again. This is the second time this has happened.

Then it was time for cool down when I walked first and then I ran slowly til I got back home.

Felt good except on the fourth interval.

Results

Pulse Based Interval Training

#36

Always interesting doing pulse based intervals when having tired legs. Have experienced this earlier after running on Kullaberg and then 3-4 days later do pulse based intervals.

What did not work last time when I started to do pulse based intervals for the first time since last year. Had forgotten about the training mode and chose ”Running” when I should have chosen ”Hilly intervals” which meant that I saw the pace instead of pulse on my pulse watch and doing pulse based intervals on a feeling does not work. You have no idea what pulse you have.

So today I would choose the correct training mode so I could do this properly.

Glad I chose to wear linnen, wore the water belt and flip belt this time.

First it was 2K warmup where I had to calm down to get the pulse down, try to be around 132 but was over a couple of times.

Then it was time for the first interval and it happened the same thing that always happen when I have tired legs. Takes a long time to get up to 157, on the intervals you are going to be a couple of heart beats below your threshold pulse which is 160 in my case. It seems that I won’t get up to 157 but it is better to be lower than over 160, that cannot happen. But finally I got up to 156-157.

Decided to walk on the 2 min rest to catch my breath.

Then on the second interval I got to 157 a bit faster and that is normal when I have tired legs. I have learned that I have a tendency to increase the pace and heart beat when I run up a hill so I have learned that I have to slow down instead and then I am fine. Did not get over 160 🙂

Walked on the 2 min rest

The first interval is the toughest, then I know that I have 3 more to go.

But when I start the third interval it starts to feel better because now I have only one interval left before the pain is over, it is hate love over intervals. Pulse based intervals suits me better but they are still intervals.

On the third interval I got up to 158 very quickly, then it is time to calm down to get down to 156-157 but I got up to 159-160 but never over 160 so this intervals was the best and I think it also is normal.

Then it was finally time for the last interval. Unfortunately it got a bit scary. The same thing happened here, I got fast up to 159 and tried to slow down and then I was up on 180, rushed up just like that and it took quite some time before I got down to 143 and then I got back up to 157.

The cool down got to be a bit longer since I am participating in a challenge where I needed to get 13K on this run to be able to get over 17K, it is July 17th today. Also felt good to have a longer slower cool down after that scary last interval.

Results:

Weight Report:

Pulse Based Interval Training

#30

So it was time for my first pulse based intervals this year.

The temperature dropped a bit which was nice, it was not too hot.

The training consists of 2K warm up, 4x2K intervals with 2 min rest between. 1K cool down.

During those 2 min you can choose to stand still, walk or jog and if it is not too hot I always jog.

During the intervals I am going to be a couple of heart beats under my threshold pulse which is 160.

Started the warm up but nothing moved on my pulse watch, what??? Realized that I had not started something on my pulse watch so I did, off I went 🙂 So now I had maybe been running 300 m ahead. Did not start all over.

When it was time for my first interval I could not see any pulse on my pulse watch just pace and I was thinking that I had chosen the wrong exercise on my pulse watch. Interesting with pulse based intervals when you have to go on a feeling. Tough Tough. Felt that I was running on max and I was above 6 min/k but I also got under on the first interval. Breathless.

Jogged for two minutes and started again, now I had to do some detours to reduce these extra 300 m otherwise I would run into problems when I was on my third interval. Seemed to have managed but could started jogging before 2K, ran about 300 m shorter, I was just too exhausted.

2 min jogging again where I had to do ”slalom” between some kids who were walking on the bike path 🙂

It felt that it got slower and slower for each interval, definately not a good start but I was doing intervals and it will be more.

The first two intervals are the toughest but when I am starting on my third I know that I just have one left.

Finally I ran my last interval but it was so tough so I started jogging before I had finished these 2K’s, then I thought that I would have 2K warmup when it was just 1K (which I realized at the end).

THen i was thinking about why I had not seen any pulse and realized once again that it is based on which mode I am choosing on my pulse watch and an auto had chosen Running when I should have chosen intervals or hilly intervals. I will do better next time for sure. No point doing pulse based intervals if you cannot follow your pulse.

8.86K Hilly Training

#6 (Transport to) – 50 runs in 100 days – Keep  Running edition
#7 (Hilly intervals) – 50 runs in 100 days – Keep  Running edition
#8 (Transport to) – 50 runs in 100 days – Keep  Running edition

Decided to do hilly intervals after work at St Hans Hills.

Wore shorts, t-shirt, pink compression socks, flipbelt and water belt

FIrst I ran 1.63K to St Hans Hills.

Then it was time for hilly intervals that I would do pulse based. Would try my best to not go too far away from my threshold puls which is 160. It is tough on the longest hill and tonite I decided to ran every other interval on the murder variant (mördarbackens variant) which is much steeper in the beginning and then there is a flat part before it is time to run up the top hill

So interval 1 was on the longest hill and I got to 160 on the flank part, realized I had to share the top hill with soccer girls, hoped that I wouldn’t get a ball in my head 🙂 Maximum heart rate 162
Ran back down to the starting point.

Rested til I got to around 130.

Interval 2 I was running up the murder variant which is steeper in the beginning, got up to 169, had a flat part and got down to 154 but then on the top hill I got to 166. Ran back down to the starting point.