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
Finally an afternoon and evening without rain and now I could head out on my 12.5K run and I had decided that I would follow a route again with my Suunto pulse watch. Just in case it wouldn’t work I wore my apple watch where I was using the Strava application.
Saw that the temperature was 22oC (71.6F) and decided to wear my water belt with 2 water bottles and was glad I made that decision.
No back pain today and also felt I was doing good but once again the heat killed me again.
Tried to run as far as I could before I had to walk, that is tough because I felt it in my body, hoped I could make for 5K but had to stop earlier.
I had a hard time breathing in the beginning and removed my t-shirt under my flipbelt and water belt. It helped a bit, had to take off my t-shirt and run in my sports bra, felt running in my sports bra on a city run but it was also liberating.
Wet my hair a few times.
Was basically walking up the hillier parts of this run and then walked a bit after that to catch my breath.
Distance: 12.33K, time: 1.34.01.8, average pace: 7.37 min/k, max pace: 5.05 min/k, cadence: 154
The plan today was to run 8 intervals on St Hans hills but I was not sure how tired my legs would be after Thursday’s trail run. The hill that I would up on is approximately 500 m
Stil haven’t found my pulse belt.
Wore running shorts, linnen, water belt and flipbelt.
So I ran up to St Hans hills, rested a bit before I started my first run, oh boy that was a tough one, felt that I was going on max. Had to catch my breath on the top, drank some water and and then I did 5 pushups and ran down again. Decided that I would do 6 intervals.
Rested before my second interval, it was tough also but I was not as breathless on the top. Drank some water and did 10 situps and ran down again.
There were some other runners where 2 also did hilly intervals running.
Poor guy who was sitting on the top, it looked like he was trying to read something and I had to catch my breath every time I got to the top and had already heavy breathing during the last part of the interval.
This hill starts flat and gets steeper and steeper.
Rested and started my third interval and was very breathless when I got to the top, drank some water and then did 5 pushups. Ran down again.
Rested.
During the fourth interval I started to feel pain in my right knee. Did 10 situps on the top and ran down again.
I was thinking if I would try another interval but decided due to the knee issue that I would stop here so 4 intervals.
Had to walk when I ran home but glad I got out.
Distance: 7.13K, time: 1.01.20.6 h, average pace: 8.36 min/k, max pace: 5.15 min/k, cadence: 160
I gained some weight during vacation so this week I needed to do something about it.
Lost 1.5 kg this week. Hope for the same weight loss next week so I am back where I was before vacation. First goal is get under 60 kg this year.
Spending the day at the beach and watching paragliding.
Late lunch and then it was time for a 10K run. Had a plan. Would start on the beach. Run up the dune with pebble, continue on the country road til I had reached 5K and then turn around and run down the dune again and the beach and back to the hotel
Realized that the country road was a bit shorter than expected, I was not interested to run out on the bigger car road where there were no bike path on the side so instead I saw a gravelled and continued on that and hoped that I would get 5K but no such luck. Saw a narrow path and continued on that one and thought I would end up on the beach again
Got back on the beach and had to run 1700 m to get to 5K but it was tough so I got to 4.5K and turned around
The beach was basically fate except for some paragliders
Best is to run closer to the water where it is harder sand but this time I ran into quicksand and sank down, oh boy did I get extra sand into my shoes? 🙂
Got back on the second dune.
When I had run on the dirt road and would turn back on the beach I needed 300 m more and continued on the dirt road and turned back when I had reached 7.5K.
When I got back on the beach I needed 500 m extra and turned to the left and ran 500 m and back on the beach and ran on the beach til I had reached 9.5K and then ran back to the hotel.
Distance: 10.68K, time: 1.31.19.3 h, average heart rate: 142, average pace: 8.32 min/k, max pace: 5.47 min/k, cadence: 160, VO2 Max: 33 ml/min/kg
Our journey continued, being on the road today and when we finally arrived at the hotel I had to head out for a run.
I have been wanting to run on the beach but have not done this yet so tonite I did something very different
Headed towards the beach but turned then left on a road where it ended and I headed out on narrow paths towards the beach
Then I headed up on a hill and saw this view
And then it was time to head down to the beach and decided to run to the left til I had reached 2K
But I had to try to run up on a dune and I can say with regular running shoes is no piece of cake, I had to walk up. I got down on the beach but saw another path with smaller stones that I had to try and got down to a car road and then headed back
Got back on the beach and when I had reached 4K I had to run 1.5K to the right til I headed back. There were a lot of ”kite surfers” except that they were up in the air.
Tough to run on the sand but it was better closer to the water but from time to time I was chased by the waves 🙂
Then it was time to head back to the hotel.
Distance: 8K, time: 1.06.47 h, average heart rate: 152, average pace: 8.20 min/k, max pace: 5.33 min/k, cadence: 162, VO2 Max: 37 ml/kg/min
The original plan was to get up to Frostavallen and run a longer trail run but when I woke up and saw the weather it looked very unstable, changed the plan and decided to run the same route as last week but the whole, had to cut it last time due to rain.
Looked more stable when I started. To be on the safe side I wore capri tights, long sleeve with t-shirt under, flipbelt and waterbelt with 2 water bottles.
I was hoping that my left knee wouldn’t protest, am participating in a challenge where I have to put in more walking and it got to be too much for my left knee the other day so I have rested so I could run today.
In the beginning I had to take off the long sleeve due to heavy breathing but it did not get any better with t-shirt and was forced to walk, it might be that the long sleeve and t-shirt is under the flipbelt and waterbelt.
When I took out the t-shirt under the flipbelt and waterbelt it felt so much better.
Nice with some breeze from time to time.
Last week I was running up all hills and it felt great because this Spring I have walked up a lot of hills around Frostavallen.
So once again I ran up all hills and now I feel like a hilly runner again.
Then it was time to run to St Hans hills, I chose another way this time, was hoping I would find the right viaduct this time, was running around a neigborhood and finally I ran under the one I thought I did run under last week but realized afterwards that I was a bit further up, does not matter really 🙂
Got to St Hans hills and ran up all those hills, looked like it would start raining but it never did so I continued with the finish, here my right calf got tired so I had to do some walking due to that.
Distance: 20.69, time: 2.42.48.4 h, average heart rate: 144, average pace: 7.51 min/k, max pace: 5.46 min/k, cadence: 158, VO2 Max: 37 ml/kg/min
Weight loss since last week, some good news, been some serious walking this week besides running 🙂
I have had issues following routes with my Suunto GPS pulse watch. Suunto Customer Service have been helpful and I have tested different things but nothing has helped. What happens is that max 0.6K is registered and then all other values get screwed up, one time the pulse watch even lost the route, lucky me I was on Tjörnarparen which nowadays is a familiar route. The pulse watch made a trip to Finland to the technicians who responded that nothing was wrong with the pulse watch. I assume they have been sitting in their lab using their troubleshooting tools and have not been running with the pulse watch and followed a route.
But I was determined not to give up and informed Customer Service about my disappointment, lately I have felt that they have tried to dilatory but then a Customer Service person asked me to do GPS reset which I did last week.
Tonite it was time to test following a route again and to be on the safe side I had my Apple Watch on my left hand using Strava.
First I thought that it was the same shit but at 1K I saw 1K and said hurrah.
The temperature showed 30oC (86F) before I st.arted my run so running skirt and linnen, waterbelt with two water bottles. Me, running and heat are not best friends so it would probably be some walking.
I am participating in another challenge this month called ”Run Til U Fall”. How does it work. July consists of 31 days and each day you are going to run as much as the day of the month, so July 1, 1K, July 10, 10 etc so you need to buffer in the beginning, you get bonus k’s if you run for example 20K July 1st you have 19 bonus k’s. Walking is also ok to register so I have walked a bit more this week and my left knee was not happy this morning but I put liniment on the knee before I ran and I will see tomorrow how it feels, have decided not to run Friday so I can rest til Saturday when I will do a longer run before vacation when I will not run any long runs.
Well it was warm, my knee was not complaning during running, on my first walking I felt a bit in my knee but when I started running again I was fine.
So walking from time to time and drinking and wet my hair. There were parts of the run when I was running longer but it was also a breeze then.
I have forgotten part of the run because it was a while ago since I ran it last time so it was nice following the route.
Slowest before when I have been running the whole route has been around 1 h 20 min.
Distance: 12.39K, time: 128.51.6 h, average heart rate: 133, average pace: 7.10 min/k, max pace: 5.25 min/k, cadence: 162, VO2 Max: 26 ml/kg/min
I have not run a lunch run in a very long time due to colder weather but today I hoped or I did not really have a choice, I am part of a challenge where I have to get k’s every day, running or walking and I wouldn’t be able to do it in the evening since I have to be at home waiting for a delivery of a dinner bag of groceries.
And it was not grey in the morning and the temperature increased to 17oC (62.6F)so finally I would run a lunch run.
Was not sure about the temperature when I packed my running bag and decided to add a long sleeve and wear capri tights.
Got a good pace, nice to have faster legs now even if the body is still not in sync, felt that my core muscles were working.
Distance: 3.18K, time: 18.48.1 min, average heart rate: 152, average pace: 5.55 min/k, max pace: 5.13 min/k, cadence: 178, VO2: 32 ml/kg/min
