Kategoriarkiv: 50 runs in 100 days – Just run edition

Pulse Based Interval Training

#6 – 50 runs in 100 days – Just run edition

I decided last week that it was time again for intervals this week. I have not done them in a while.

When I left the town where I work it was warm, I had to take off my extra long sleeve under my jacket but when I got back to my town it was the other way around . COLD! So I had to put on my extra long sleeve.

Of course part of me did not want to run those intervals but lucky me my stronger me won this time.

Temperature: 13oC (55.4F) but chilly and cold so I am not kidding wore gloves and hat. I took off the gloves from time to time 🙂

What a life save a flip belt is when you do not have any pockets.

Started with 2K warmup. At the end I was wondering if I would be lucky to pass a mom with a bicycle trailer and her kid who also was biking. Lucky me they stopped just before I started my interval, 2K.

It did not take long til I was over my threshold pulse (160), got to 163 very quickly, even if I was doing pulse based intervals my brain was more on speed than pulse, it took some time to get below 160 and then I got back over 160 a couple of times.

2 min rest when I was jogging.

Second interval, 2K where I was doing just fine til I came to the famous hill near the school, even if I know that I have a tendency to increase the pace when I am slowing down and tried my best to be below 160, I got to 161.

2 min rest when I was jogging

Third interval, 2K was just fine but had some upwind and felt tired so I got around 155 mainly. Felt like this interval would never end.

2 min rest when I was jogging.

Last interval, 2K and when I was on my way back I saw another CKR runner coming in the other direction, saw our hat which I also wore, thought it was Tobias Widell and we said hi.

Then 1K cool down.

Interesting how rusty you can get when you have not done intervals in a while.

It was tough today but I am glad I did it.

Distance: 11.97K, time: 1.12.08.9h, average pace: 6.01 min/k, max pace: 3.41 min/k, cadence: 180, VO2 Max: 28 ml/kg/min

8.54K Flat Run

#5 – 50 runs in 100 days – Just run edition

Time again for another run.

The original plan was to run my 12.5K run but then I was thinking that I might do intervals, it is a while ago since I did intervals last time.

But when I got back home I decided I would run my 10K run. A run I had not done in a while.

Temperature: 10oC (F) so it was time for my leopard tights.

I wanted to have a Glädjepass (Fun Run) pace around 6 min/k and that was also what my body wanted.

I passed some other runners, said hi to one but it was like I was seeing a runner would not say hi and he didn’t so I did not say hi, I usually say hi to other runners but sometimes I get the evil eye 🙂

When I getting closer to home I realized that I cut the run short, not on purpose, it is a while ago since I ran this 10K and should have run longer before I turned back. But better a shorter run than no run at all

Distance: 8.54K, time: 53.11.3, average heart rate: 141. average pace: 6.13 min/k, max pace: 5.45 min/k, cadence: 178, VO2 Max: 24
ml/kg/min

5.23K Flat Run

#4 – 50 runs in 100 days – Just run edition

Fantastic evening.

I was suppose to run yesterday but when I got back to the train station it was raining so I decided I would skip the run and test my gym gear at home: elastic band and gymstick, and then run today.

It was raining where I am working, it was cold when I got back home, part of me wanted to skip the run but my stronger me decided to not listen to the other voice.

Temperature: 9oC (48.2F)

I decided I woudl run my 5K run backwards = start with the end first and end the start last and I could remember the route. Sometimes when I have tested this on other routes I can get confused because everything looks different.

Great to see that the pace was fast from the beginning and it was very nice to see 5.25 min/k on my display on my pulse watch.

Even if it looked like it was going to rain, the rain stayed away.

So glad to see a finishing time under 30 min. It is definately going in the right direction.

Distance: 5.23K, time: 29.27.2 min, average heart rate: 152, average pace: 5.37 min/k,
max pace: 4.47 min/k, cadence: 184, VO2 Max: 30 ml/kg/min

39.7K Trail Run

#2 – 50 runs in 100 days – Just run edition
#3 – 50 runs in 100 days – Just run edition

No sleeping in this morning.

Got up at 5 am, ate breakfast and took the train to Tjörnarp train station and shortly after that started my long train run.

I got the feeling it would get warmer even if the temperature showd 4oC (39F) when I left so I put on long sleeve and windstopper, thinner gloves and hat. Did not take long til I took off Windstopper, gloves and hat.

When I have been running around 5K I pass a farm with pigs and I was wondering if there would be any piglets and too my surprise they showed up

Today I tested Tailwind Green Tea Buzz (caffeinated). I have not decided if it goes up to No 1 or if Raspberry still is no 1. Liked it.

I did not know that saying good morning when I passed two trekkers would make one of them scream and jump 2 m 🙂

All of a sudden a squirrel passed me.

I was interested if it has dried up a bit, last Fall it rained a lot so in December there were a lot of new puddles so I took alternative ways to not have to wade but today at 9K I didn’t have to take an alternative route in the forest.

When I got to Frostavallen and passed the car road I heard something in the grove and then it jumped out a deer. First time I have seen a deer so close out in the woods.

At 25K I started to get tired legs and after that I did some walking from time to time.

A guy who was out trying to find a good place to fish even asked me for advice where he could stand. It was too many trees where he was. I told him to walk a bit further and hoped he would have a good day.

Had planned to run up Djuralidsbacken (Djuralids hill) but my legs were very tired and so it was walking today.

But even if the run did not go as planned it was magical with all the wood anemones

Distance; 39.7K, time: 5.26.39 h, average heart rate: 141, average pace: 8.13 min/k, max pace: 4.05 min/k, cadence: 172, VO2 Max: 28 ml/kg/min

Then I had a transport run back to Höör train station. After tired legs in the Wood it is no fun running on asphalt for around 4K so it was no fun. Distance: 4.21K, time: 33.01.4.

5.11K Flat Run

#1 – 50 runs in 100 days – Just run edition

I was suppose to run my first run in this challenge yesterday but my weaker me won so I decided I would run when I got back from work tonite.

Temperature: 15oC (59F)

I decided I would be tough and wear my Spring/Fall compression tights, long sleeve, no gloves and hat 🙂

My flipbelt came in handy tonite where I could keep my key and mobile phone.

First run this year that I felt that spring really was hear in the city. So much greener, birds singing. Hope it will go in the right direction from now on. I want a bit warmer temperature.

Nice pace from the beginning. Just slowed now for a short moment when I was running uphills.

Nice way of starting the weekend.

Tomorrow it will be a trail run at my favorite spot and a longer run, need to see in what shape I am in for my first ultra race in June. It is going to be interesting to see how wet or dry it is.

Distance: 5.11K, time: 29.14 min, average heart rate: 148, average pace: 5.43 min/k, max pace: 4.55 min/k, cadence: 184, VO2 Max: 29 ml/kg/min

Great to see that I finished under 30 min.

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