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
#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
The original plan was to do hilly intervals but it was another cold, grey and windy day, the sun came out briefly in the morning but disappeared. But I am going to stick to the plan so I decided to bike to the gym and to intervals on the treadmill, even if running on the treadmill is boring.
Doing intervals on a treadmill works for me. I can set a pace and keep it which I wouldn’t be able to do doing intervals outside.
I did ”Krutgubbens” intervals (=powder man) where you start with a long first interval and reduce the time for every interval and increase the pace on each interval. Try to be outside of your comfort zone. If you are a 6 min runner, have the intervals under 6 min.
Even if it is boring it has it pros, if you set a pace you will keep it, tip is to put the security string on.
Started with 14 min warmup 6.40 min/k (9.0) pace and then it was time for the interval part
6 min 5.56 min/k (10.1) I was suppose to have a pace of 6 min/k but decided to run faster
1 min rest 6.40 min/k (9)
5 min 5.50 min/k (10.2)
1 min rest 6.40 min/k (9)
4 min 5.45 min/k (10.4)
1 min rest 6.40 min/k (9)
3 min 5.40 min/k (10.5)
1 min rest 6.40 min/k (9)
2 min 5.35 min/k (10.7)
1 min rest 6.40 min/k (9)
1 min 5.27 min/k (11) I was suppose to have a pace of 5.30 min/k but decided to run faster
1 min rest 6.00 min/k (10)
Then 9 minutes cool down where I the first minute had (9.5) and then 6.40 min/k (9.0) the last 8 minutes.
Needed to put the fan on, I always forgets how warm you will be running on a treadmill.
Distance: 8.37K, time: 0:49.59.9 min, average heart rate: 160, average pace: 5.58 min/k, max pace: 4.24 min/k, cadence: 178, VO2 Max: 39 ml/kg/min
I was suppose to run 3K at lunch yesterday but after 5 weeks cold I DO NOT want to run into another cold again so when it is a bit colder I won’t run but I am going to stick to the plan so instead it was boring treadmill running at the gym.
I decided to run 2K instead of 3K since I was going to be help with IT support for a choir member afterwards and had a time to be there.
Decided to have a pace of 6 min/k and then at the end increase the pace to around 5.30 min/k which I did, had to put on the fan. After 2K I decreasing the pace more and more til I was in a walking mode.
Then it was time to lift weights, since it will only be one time at the gym this week the focus was on hips and core.
Triceps was not as tough anymore which is a good sign, I have had lower weight on torso rotation but think that I am going to increase the weight next week.
Then I ended with different hips exercises, 30s toe rolling planking and also 3×10 pilates planking, some foam rolling and then stretching.
#1 – 16.80 K – 50 Runs in 100 days – Summer edition
#2 – 4.25K – 50 Runs in 100 days – Summer edition
I have been running on green/blue/green marking two times and I felt it was time to increase the distance, was checking the different markers and planned today to run green/white/blue/green marking and was hoping that it would be longer than the green/blue/green.
Was not sure about the weather but took out shorts, t-shirt, compression socks yesterday. When I stepped on the balcony it was a bit chillier and decided to have my capri tights over my shorts and then a long sleeve and see what the weather would be when I got to Frostavallen.
On my way to the train station I realized that I had not checked the trains or the bus to Frostavallen and hoped that the bus would go 10.22 otherwise I was thinking that I either would take the train to Tjörnarp and run a 20K trail run or run 4K to Frostavallen, I needed hillier so if there would not be a bus I would run 4K to Frostavallen. Checked at the train station and realized that the bus left 10.22 from Höörs train station 🙂
Decided to take off the capri tights before I started my run. Kept the long sleeve on because it was a bit windy.
Realized that I have forgotten my pulse watch at home, glad that I brought the charger so I used the Movescount app today to the route registered.
Started my run and it did not take long til I decided to take off the long sleeve, today I had decided that I would try to run up more hills.
I have run on some of the white marking during Tjörnarparen and some runs in Frostavallen but then I have left white to run to Nyrups Osteria, the first part is hilly but did not know about the rest, turned out it was a good part, more hills and then some flat parts, on my way to blue I scared a lady and I said sorry and also said I know the feeling.
Later when I had visited the toilet before blue she and her husband got back to their car and asked if I would run around Dagtorpssjön (Dagtorps lake) and I said yes and she also said that but you came from that direction, yes I started at Frostavallen and have run green/white. Informed them that the blue marking is a nice treeking route. Couldn’t help myself but had to take off the t-shirt so I was running around with the sports bra the rest of the run. So liberating.
For the first time I felt joy running, felt lighter and also felt that I had a good pace. It is definately going in the right direction.
Also thankful that I planned to run today, would’t had wanted to stay inside a day like this.
In the beginning it was a bit warm but it was also a breeze. Passed some trekkers but no runners. I am wondering where the runners are, I have passed some last year but so far this year I have not seen any other runners.
Then I put on the t-shirt again and ran 4.26K back to Höörs train station.
Distance: 16.80K, time: 2.26.53 h, average pace: 8.44 min/k, max pace: 3.22 min/k
Weight loss this week: 0.6 kg, usually do not loose a lot after a good week, last week I lost 1.3 kg.
