Tonite it was time for hilly training on St Hills. On my working plan it was 60 min hilly training.
Decided to wear t-shirt, shorts, flipbelt and waterbelt.
Started my run and was breathless, temperature 19oC (66.2F), tried to remove my t-shirt under the water belt but still felt breathless.
During the first lap I had to remove my t-shirt so I could breath but it was still warm, wet my hair, then some breeze came.
During my second lap I ran into a knee issue, right knee. So I had to stop and did some walking and then I had to stop and walk later on the same lap.
This evening it was some groups of freesbee golfers but they let me pass before they throw their freesbee but I almost got run over by some MB (mountain bikers)
Since it was a bit warm and it was planned a 60 min hilly run I decided for 3 laps, during the third lap just before the ”Killer Hill” (=Mördarbacken) it just stopped and I had to walk up that hill.
Then it was time to head home.
This is how I felt after this run
But I finished this challenge finally, very much due to the cold I ran into in March and have not run any longer races and have had more run time
Distance: 10.46K, time: 1.22.35.7 h, average heart rate: 148, average pace: 7.53 min/k, max pace: 5.57 min/k, cadence: 160, VO2 Max: 29 ml/kg/min
It was a while ago since I ran at lunch time but today it was time again.
Part of the run I am doing some dangerous running since they are driving trucks and steamrollers at that area 🙂
Good pace at the beginning but at the end the water belt made me getting warm and I got breathless and had to remove the t-shirt under the water belt and have it over the water belt.
Distance: 3.18K, time: 19.14.4 min, average heart rate: 149, average pace: 6.03 min/k, max pace: 5.33 min/k, cadence: 178, VO2 Max: 29 ml/kg/min
#44 – Transport to St Hans hills
#45 – Hilly intervals
#46 – Transport back to home
Tonite it was time again for hilly intervals and I would go from 5 to 7.
Was prepared that it would be tougher since I had a tougher trail run this weekend on Kullaberg.
Always interesting to study how the transport to and from those hilly intervals goes. Always expect it to go slower on my way home, last time it was the opposite, I had a faster run back.
So warm which meant shorts, linnen, mandatory water belt.
Felt that it was a bit heavier running to those hilly intervals.
Was getting ready for the first interval, started running and when I got to the steeper part I saw that the handballs girls once again had their training on St Hans hills and of course they would do intervals at the steepest part, we just had to get along. I understand why they are there and I start at the bottom :-
On my first interval I passed a girl who was rod exercising, a very good exercise that I have to participate at this Fall. I have seen her somewhere and we talked and it was actually at the skiwalking / runningwithwalking poles exercise we had seen each other.
Always tough at the top when I have really heavy breathing and have to catch my breath til I can run back down and get ready for the next interval.
So when I am at around 140 I run back to the start and wait til I get down to 125 in heart beat before the next interval.
It is hate love when it comes to intervals, I know how much it gives but it is brutal, worse with hilly intervals then pulse based and I keep doing this 🙂
Second interval felt heavy as well, poor guy at the top who read a book and then I came and was totally beat at the top.
It felt that I had one interval in the middle where I was a bit faster but after that I was back to the heavy intervals again.
The last interval was for sure the slowest.
The plan this Fall is do more hilly training, every other week on Wednesdays, hilly intervals and then every other week hilly training, hope that this will strengthen my legs a lot so I can manage to run with good pace on my second lap at the race in November.
Then it was time to head home finally
Distance: 6.70K, time: 54.23.7 min, average heart rate: 146, average pace: 8.07 min/k, max pace: 4.31 min/k, cadence: 160, VO2 Max: 31 ml/kg/min
The original plan was to get to the gym tonite after work but since I injured my right inner hand, nothing is broken, but is sore below my thumb.
So I changed my mind, decided to get out on a run already tonite and try the gym tomorrow.
It felt that I had tired legs after the weekend’s trail run (as expected), pace around 6.35 min/k.
Nice weather but on my latest run I have been forced to walk because of my right calf that get a bit upset, and it got a bit upset tonite too and then I also had issues with my right knee so some walking,
Ran my 10K route backwards, equals starting with the end first and then ending with the start. Good for your brain.
Distance: 9.70K, time: 1.14.08 h, average heart rate: 127, average pace: 7.39 min/k, max pace: 5.45 min/k, cadence: 152, VO2 Max: 25 ml/kg/min
So it is hilly training on Wednesdays and after work it was regular hilly running on St Hans hills.
Warmer so shorts and linnen, mandatory waterbelt.
The first lap was just fine, a bit warm but shadow at some parts. Ran up all the hills.
A lot of freesbee golfers was also there.
At the end of the second lap I ran into an issue with my right knee so I was forced to walk for a little while. But started running towards the end and started on my third lap.
Same thing happened at the end of the third lap so some walking again but also started running towards the end.
The last lap is always the best because u know that every hill is the last one. Was forced to do some walking also at the end.
Need to get a faster pace but when I get lighter I am sure it will work out and more hillier training from now on.
Distance: 12.85K, time: 1.49.05.6 h, average heart rate: 143, average pace: 8.29 min/k,
max pace: 5.58 min/k, cadence: 158, VO2 Max: 28 ml/kg/min
#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
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
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
I have worked from home today and during the day the sun was out and I was looking forward to do my pulse based intervals with a blue sky and sunny. The original plan was to do hilly intervals since I do not have a pulse belt at the moment, I ordered a new one and it could take up to 8 days. To my surprise it knocked on my door and my new pulse belt was delivered 🙂
So of course I had to do pulse based intervals
Later it was grey and heard it was raining north from here and was hoping that it wouldn’t start raining here.
Temperature was 19oC (66.2F) and when I was stepping out on the balcony it felt a bit cold but decided for shorts and t-shirt but also brought two water bottles in my water belt.
During the 2K warmup it was drizzle but felt nice, not too warm, cooling down the temperature a bit and further up I saw a bit lighter sky 🙂
Tonite it was back to normal pulse based intervals, the first interval felt tough, felt that I was going on max and was at 154 for a longer time but then got up to 157 (my threshold pulse is 160). Difference now was that I could be at 158 and not get to 159 soon after that, that has happened lately. The first interval always feels the longest, I guess it is because you have 3 more to go.
Nice with 2 min rest where I walked and took a picture of those lovely sun flowers. I did have any money with me and even if I would it would have been difficult to run around with them 🙂
Second interval felt tough too, was at 152 for a longer time but then ended up at 157 and also was at 158 without getting to 159 very soon after that. Did not get up to 160 when I was running up to the school. Have a tendency to do so when it is a hill but know now that I have to slow down and then I am fine.
Rest for 2 min when I walked
Third intervals my leg wanted to come home fast, got to 157 much quicker and at two times I was looking away from the pulse watch a bit longer and saw 160 on my pulse watch and hoped that I hadn’t gone above 160.
2 min rest when I walked and then it was just one more to go.
The fourth interval was tough at the end, tired legs and felt that I was running in tar but finally it was over.
Walked first and then it started raining, much more than drizzle but it was warm rain so I did not mind, usually I do not like to run in the rain but when it is a bit warmer and it rains in the summer it cools things down.
1K cool down.
Distance: 11.50K, time: 1.16.34.4 h, average heart rate: 148, average pace: 6.39 min/k,
max pace: 5 min/k, cadence: 170, VO2 Max: 27 ml/kg/min
