månadsarkiv: augusti 2017

Hilly Intervals

#36 – Transport to St Hans hills
#37 – Hilly intervals
#38 – Transport back to home

The original plan was to do pulse based intervals but since my pulse belt was not my friend yesterday (did not want to be found or paired) I decided that if my pulse belt did not want to be my friend I would do hilly intervals.

Turned out to be train chaos on my way home from work and made a decision that I would do hilly intervals independently if the pulse belt would be my friend or not.

Warm so I decided to wear shorts and linnen, mandatory waterbelt with 2 water bottles and my flip belt, regular running shoes.

Decided to divide the running in three runs to see if the transport before and after would differ much and see how the hilly intervals went.

Ran up to St Hans hills, and then got ready for those hilly intervals.

First interval was tough, heavy breathing at the top, the hill is approximately 500 m. Stayed on the top til my breathing was more normal. I was wonder how the couple who had a good time up there felt when I came up and was walking around breathing heavily 🙂 Not a good place to choose when a lot of runners do hilly training on this particular hill.

Then down again, I planned to stay at the start til I got down to 118 (heart rate) but when I got to 125 I felt fine.

Did my second interval which also was tough, saw that a group of girls had training at the top and was wondering if they were soccer girls. One of them even got a ride to the beginning of the top hill and she is a athlete?

Heavy breathing again at the top and when the breathing felt better I ran down to the start and waited til around 125.

The third interval did not feel as tough as the first two.

The fourth did not feel as bad either and when I got to the start those girls was passing me, I cheered one one, felt she needed it, some girls started walking and I could not help my self, do not cheat, they thanked me I pepped them, I asked them if they were soccer girls but there were handball girls and I said why are you walking, you run in your sport.

So on my fifth interval I had to show them I was a runner so I pushed it and that was the worse one.

Hilly intervals or intervals based on pace are the worst but I do it. I really need a lot more hilly training this year since I am going to run the ”Double Death” in November

Distance: 2 x 22 km = 44 km
Altimeter: approximately 2000 m

Then it was time to head home

On my way home I passed a mom and her daugther who had down’s syndrome and she was so glad walking at the side of her wheel chair and when she saw me she waved and clapped her hands and gave me high five, that made my evening, such cheerful child.

Transport to St Hans hills – Distance: 1.64K, time: 10.47.8 min, average heart rate: 141, average pace: 6.33 min/k, max pace: 5.57 min/k

Transport from St Hans hills – Distance: 1.65K, time: 10.44.6 min, average heart rate: 154, average pace: 6.29 min/k, max pace: 5.34 min/k

Hilly intervals – Distance: 4.74K, time: 42.49.6 min, average heart rate: 147, average pace: 9.02 min/k, max pace: 4.25 min/k, cadence: 164, VO2 Max: 32 ml/kg/min

9.82K Long Run

#35 – 50 runs in 100 days – Summer edition

Was suppose to run yesterday but it took a bit longer running an errand after work so I decided to run that run tonite after work.

Nice weather this week and it suppose to get better, hope it won’t be too warm this weekend when I will do my trail run.

My pulse belt was not my friend, tried to fix it but no success.

Was a bit breathless but not too bad.

Had decided that I would try to run without walking and see what happens when you just decide to do that. Another mile stone today, did not walk at all

I also ran this run backwards = started with the end first and finished with the start last, good for my brain, did not do any detour this time 🙂

Distance: 9.82K, time: 1.02.17.3, average pace: 6.20 min/k, max pace: 5.13 min/k

25.5K Trail Run

#34 – 50 runs in 100 days – Summer edition

I needed to increase the distance and also needed a more hillier train run this weekend.

Last year I ran Backaleden which was 19K from Alunbruket to Haväng and thought that I would have that as a base and planned my route this weekend.

Decided to run the following route

That would be approximately 25K

Started at 8.40 from Christinehof on the red route and got to Alunbruket where I got a bit confused where to continue but looked at the map and thought that I needed to take to left out on the road and then I saw the orange marker which continued into the woods

Perfect temperature, breeze, chillier but I was not freezing, the sun came out once in a while.

After Alunbruket the orange marker was a new part in this area.

I had checked how long I would run thil I would change marker but that did not work

I was suppose to change to yellow at around 4.1 but it was at 5K

The first yellow part was familiar, was part of Backaleden last year

I was suppose to change to orange marker at 7.5K but that was at around 9K and it took me some time to find the orange marker at Vantalängan, wandering around a bit til I saw where I had to continue and that was part was also new

On my way to Bengtemölle I would have a 5K blue detour which was magic

On my way to the end of the blue marker I saw a sign saying 200m to Glimmeboda, thought that blue would continue there but that was a detour from the main blue. When I got to Glimmeboda I did not find a blue marker, walked around and then I saw a sign saying ”Strövstig 5K”, this route was 5K so I walked back and saw when I walked back these 200m that I was continuing to the left and then I saw where the orange continued

I ran on this orange and got to a parking lot and saw three directions I could continue, one would take me back and was of course not right, none said Bengtemölle. I knew that I would run on yellow from Bengtemölle to Brösarp and saw Haväng 6.5K and the distance on my pulse watch said 19K and decided I would continue to Haväng on orange. On this orange marker there were a few times I saw yellow saying Backaleden but continued on orange. The distance was fine but it was more dirt road and asphalt, had to take off the t-shirt and run in sports bra because of the sun.

Finally I got to the parking lot at Haväng. Very tired legs at the end.

A little more walking than I had wanted but a nice route.

I have now checked and will do the same route next weekend but will continue on yellow marker when I have continued to Haväng and it shows up the first time so I will run over these hills on yellow last year

Distance: 25.5K, time: 3.56.44h, average heart beat: 136, average pace: 9.18 min/k, max pace: 5.19 min/k, cadence: 154, VO2 Max: 26 ml/kg/min

Weight information
Gained 0.2kg, this is the negative weighing myself at nite. Best is to weigh myself in the morning. This week I have ran more than last week.

9.73K Long Run

#33 – 50 runs in 100 days – Summer edition

There was talk about rain this morning, that it would start at lunch time but it came before lunch. I had to make a visit to my new employer and when I walked back it rained so I got a run before lunch to not get too wet 🙂

On my way home from work I saw the rain outside of the train window but I was determined that I would run after work.

It rained a bit when I walked home from the train station but I thought it wouldn’t rain by the time that I would start my run and that was the case.

Wore shorts, t-shirt, flipbelt and waterbelt.

The positive with a city run is that if it would start rain heavily I can always cut the distance, harder out in the woods.

I decided that I would try to run as long as possible before I might have to take a 500 m walk. Hoped that I would be able to make it over 5K but it did not feel that way and I had my walk after 5K and that was suppose to be my only walk but then I got pain in my front right hip towards my knee so at 7.5K I walked for another 500 m.

Had a bit of heavy breathing.

But positive to get out for a run.

I got some rain during the run, some drizzle and then when I was sitting home after my run I heard the heavy rain, glad that I got out when I got out.

This night I have now planned the rest of the weeks before my toughest race so far November 4th when I will run the ”Double Death (Dubbeldöden) +44K. It will be more hilly intervals now instead of pulse based intervals and I think that is right for this type of race, a very tough hilly run.

Distance: 9.73K, time: 1.06.48h, average heart rate: 140, average pace: 6.51 min/k, max pace: 5.46 min/k, cadence: 164, VO2 Max: 26 ml/kg/min

12.28K Long Run

#32 – 50 runs in 100 days – Summer edition

When I walked home from the train station it was stuffy and I wanted to get out for a run as soon as possible. It could be stuffe because it was suppose to rain and could also be thunder.

So I put on linnen, shorts, flipbelt, waterbelt with two water bottles.

I also would follow the route and see if I would have not following the route correctly last time. Since my pulse watch has shown earlier 12.5K but I had followed the route as is.

I decided I would have the same goal tonite as this weekend, run 5K, walk 500m, run 5K, walk 500m.

It did not felt as heavy today as Monday when I ran my 3K run.

At the end of the run I even increased the pace, felt very good.

Did not start to rain either.

Distance: 12.28K, time: 1.26.22.8 h, average heart rate: 140, average pace: 7.02 min/k, max pace: 4.25K, cadence: 168, VO2 Max: 27 ml/kg/min

Improved the finish time with 8 min 🙂

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