månadsarkiv: januari 2016

27.28K Flat Run – Lund Runt

#35 – 50 runs in 100 days – Hardcore edition

The plan today was to run a longer run. I had some routes in mind, the first plan was to get up to Frostavallen and run 25K, then I could have run a 30K run on Sunday but at the end, since I did not run the whole Lund Runt Wednesday, that I would run the whole Lund Runt.

Yesterday when I biked hom from Newaza it was a bit slippery and then it was raining so the question was if it would be slippery today or no snow.

Temperature: 2oc (36F)

I brought 250 ml water and 2 mini snickers, charger and mobile phone

Decided to put on regular running shoes.

The interesting thing with following the route today was to see how we followd the route Wednesday, there were some variations and then at some point I had to do a detour due to road work

When I was running down I was running more cautious due to the weather.

When I got to the last 12K it was interesting to see another side of Linero.

Lucky me I followed the route today, there was a part that was totally unfamiliar to me. Was not sure where I was so it was just to keep going 🙂

Then I saw the Sony house and remembered what Magnus had written on FB, he ran this route Tuesday and came to the road work.

It is nice to run and hear how it crackle under my shoes where I at the end ran on a bike path that had more snow.

When it was around 1.5K left I increased the pace more and more and had a very fast pace at the end.

It is tough running on snow, my legs felt tired but I enjoyed the route a lot. Got to see other areas of Lund and a great day

Distance: 27.28K, time: 2.50.02h, average heart rate: 146, average pace: 6.13 min/k, max pace: 4.25 min/k, cadence: 182, VO2 Max: 37 ml/kg/min

Newaza

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#34 – 50 runs in 100 days – Hardcore edition

Tonite it was time for the first judo exercise this year called Newaza (floor wrestling)

I was running a lot of Saturdays this Fall so I did not spend too much time on the judo mat so I expected that it would be tough.

First it did not seem we would be many but we ended up being 15 judokas.

Started with warm up running around the mat, unknown distance.

An interesting exercise was to tie together our feet with our belts and try to do Newaza and come to restraint. You really need your feet in this sport, we got a laugh about it.

Then it was Newaza, yes it was tough but I actually just sat once.

Good way of starting the weekend.

24.89K Flat Run

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#33 – 50 runs in 100 days – Hardcore edition

When I woke up yesterday there was snow on the ground and this morning at 8 am a bigger group from Coach K Runners started to run ”Lund Runt”, a 27K run around the city, it has been a race that has become a run that Coach K Runners does a couple of time each semester and I decided I would participate.

The temperature was -4oC (25F).

What was cool about this run was that I would test a app called Race One, a fairly new app where friends and family can follow you during a race.

I found out about this app this Fall but was not sure if I would use it or not because GPS apps has a tendency to kill the battery on your mobile phone and on a 50K race it is crucial that you can keep in touch with people in case of an emergency. But I got a tip to bring a charger in the back pack so if the charger would work it would be interesting to use this app.

Used it at Tjörnarparen i December but it did not work properly due to a database problem that they had experienced in the end of the Fall and I volonteered to be an official tester.

Started the run, fell a bit behind which does not bother me but at around 15K I lost my group. I was suppose to follow the route on my pulse watch but on automatic I chose the Running mode. So at 15K I decided to run solo which meant I decided to run home on my own.

Because of the temperature the battery died at 20K, brought the charger but forgot to bring the cable for the phone. Something told me that Race One has worked this time.

When I got home I opened the app and saw that data had been registered

Results

Distance: 24.89K, time: 2.36.53 h, average heart rate: 142, average pace: 6.18 min/k, max pace: 4.48 min/k, cadence: 180, VO2 Max: 25 ml/kg/min

Pulse based intervals

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#32 – 50 runs in 100 days – Hardcore edition

Today I started with intervals at the gym, did Krutgubbens (The powder man’s intervals) intervals. Earlier it has been about pace but now I am going to make this pulse based so the pulse couldn’t go over my treshold pulse.

The original plan was the following

During the warm up I was already at 155 and at the end 157 so the plan would probably change.

During the first interval I got over 160 which is my threshold pulse so I had to reduce the pace.

On my second interval I increased the pace to 5.40 but had to reduce it again and decided from now on that I increase the pace to 5.50 on every interval and see if I can increase the pace after a while. At the end of each interval I had to reduce the pace.

I think that Saturday’s 7K struggling with upwind got me very tired legs so it did not go as planned but I did intervals. I will keep working on this interval training. Hopefully it will go as planned next time.

After that it was the gym with triceps, biceps, hips stability, legs, hip strengthening, calves and core

Distance: 8.28K, tid: 50.04.3 min, average heart rate: 151, average pace: 5.28 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

18.67K Flat Run

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#31 – 50 runs in 100 days – Hardcore edition

Today I had decided that I would run a longer run. around 18K, one of my favorite runs out in the country but this time of the year it is bare. I hoped that I would finish under 2h

When I looked at the temperature it was 0oC (32F), first really cold run. It felt that it was snow in the air and once in a while a snow flake fell down. At the end it was some more snow flakes.

On this route I run around 9K and then I turn back, met a biker that seemed to struggle and a lady who had to get down and walk because of the wind, me over positive didn’t think it would be any problems when I turned back, oh boy how wrong I was.

To summarize this run

First 9K, good pace and comfortable

At 9K I was hit by a ice cold side wind and when I turned around the struggle started 🙂

The goal to get under 2h seemed far away 🙂

7K struggle with a severe ice cold upwind, lucky me that I have ”frontal lobe”, it was just to take the bull by its horn, the last 2K was pleasant.

It is very obvious where I struggled with the upwind.

Distance: 18.67K, time: 1.56.30 min, average heart rate: 140,
average pace: 6.14 min/k, max pace: 5.13 min/k, cadence: 180, VO2 Max: 25 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

månadsarkiv: januari 2016

27.28K Flat Run – Lund Runt

Newaza

24.89K Flat Run

Pulse based intervals

18.67K Flat Run