Kategoriarkiv: Lidingöloppet 2015

23.39K Hilly long run

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#15 – 50 runs in 100 days summer edition
#76- 100 Days Of Miles Challenge

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This afternoon I ran a hilly long run with some other Coach K Runners.

Roger joined me from my home and at St Hans hills we met Eva and Malin.

So the plan was to run first 2 laps on St Hans Hills and then a 6K flat run and then come back and run 2 laps on St Hans Hills.

I chose to run the ”Mördar variant” at Mördarbacken which is a bit tougher, interesting thing is that I also saw a Spanish slug (= Mördarsnigel) on that hill.

Perfect weather.

After 2 laps Eva ran back home and Roger, Malin and I ran on the flat run. Discussion for today was triathlon sprint, crawl, biking, max pulse among other things.

The flat run went well. After the flat run Roger decided that he had done his part so then it was Malin and me left but Malin’s knee started to hurt and I told her to get back home and not continue with me on those two last laps on St Hans hills which I finished alone.

St Hans hills was occupied by a lot of Freesbee players but I did not get hit in my head.

On the last lap I ran down the down hill hill once more and up the top hill before it was time to run back home.

Issue free which feels really good.

 

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Distance: 14.53 miles (23.39K:1 .85K to St Hans, 21.54K Hilly run), time: 2.41 h

Transport to: 178
Hilly long run: 13.35 miles (21.5K), time: 2.30 h, average pace: 7.01 min/k, max pace: 5.55 min/k,
VO2 Max: 30 ml/kg/min, cadence: 172

7K Trail Run

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#7 – 50 runs in 100 days summer edition
#68- 100 Days Of Miles Challenge

Tonite it was trail running at Orupsberget outside of Höör, approximately 40K north of my hometown.

We were two girls who took the train who took the train to Höör where Åke picked us up.

Interesting day. When it was time to pack it was very warm outside so I put on linen, shorts and short socks. Put sports drink in one bottle and Resorb Sport in another bottle, by the time it was time to leave the temperature had dropped. Lucky me I had put a t-shirt in my back pack. I also had decided I would take a swim afterwards.

I decided to put my t-shirt on and it was rain in the air 🙂

Not all runners were Coach K Runners.

 

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It did not take long til I was in the back of the group but I decided I would try to keep up with the group today. It is one way to become a faster runner.

Unfortunately my pulse watch lost the GPS signals so it was not much registered tonite but definately my fastest trail run. There were some steep hills.

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Distance: 4.35 miles (7K), time: 44 min, average pace 6.29 min/k 🙂

It would be nice one day to have this pace and not be so breathless.

Some of the guys ran one extra lap while I took a nice swim in the lake, it was a very comfortable temperature.

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