Etikettarkiv: flipbelt

16.24K City Hilly Running

#17 – 50 runs in 100 days – Summer edition

Tee original plan was to run 20K near the water on Österlen but since it was going to rain I decided to stay in the city and had to do a city run. Needed a hilly run and in the morning I decided I would run first to Klosterängshöjden and run up on one side and down on the other and then run back from the other side and down on the first side. Then run to St Hans Hills and run one lap and run around 20K.

It rained in the morning but around 10 it looked fine so I headed out.

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Good choice to put on a long sleeve and capri shorts, even if it was 17oC (62.6F) it was cold in the air.

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It felt to run up all hills at Klosterängshöjden, this spring I had to do a lot of walking up hills and now I just did it. Was a bit slippery but I managed to not slide to much, did not wear my trail running shoes.

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Then it was to run back to St Hans hills and run one lap, ran also up all hills except the last one (murder hill) which is just soil and with all the rain it was slippery so I tried to run where I could but walk where it was really gooey. Such a joy to finally have strong legs and strong mind.

Just before I was finished running on St Hans hills it started raining again so I decided to cut the distance since I didn’t know when the rain would stop and I am not interested at all to get another cold when I am finally back with my running an gym training, did not want to get soaked and freeze.

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Distance: 16.24, time: 2.01.53.7, average heart reate: 153, average pace: 7.30 min/k, max pace: 4.28 min/k, cadence: 170, VO2 Max: 39 ml/kg/min

 

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Some progress on the scale as well

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Pulse Based Interval Training

#16 – 50 runs in 100 days – Summer edition

Tonite it was time for pulse based interval training again.

Realized during warmup that it was really windy so it would be very interesting.

First it was 2K warmup and after that the first interval for 2K and not going over 160. Windy from the very beginning made it tough the first 1/4 of the interval, was around 150 but then around the corner it was not that windy anymore and I could increase the pace and get up to 157-159.

Then time for 2 min rest when I walked and drank some water.

Time for the second interval for 2K, there is a hilly part but I managed to not get over 160.

2 min rest when I walked and drank some  water.

On the third interval something interesting happened, just in the beginning I realized  so that the pulse was already up to 183 ??? so I had to slow down  a lot, that has never happened but after that I got up to 157-159.

When I had my rest the pulse watch never beeped, got down to too low pulse, that’s the reason why I realized that something was not right so I decided to start the interval and would stop just before I would cross a car road, close to my home.

Then a short cool down that was actually less than 1K.

Distance: 10.79K, time: 1.12.19.8 h, average heart rate: 147, average pace: 6.42 min/k, max pace: 5.13 min/k, cadence: 170, VO2 Max: 35 ml/kg/min

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5.25K Short Run

#15 – 50 runs in 100 days – Summer edition

I decided that I wouldn’t run a lunch run today, instead I hoped for a bit warmer weather after work. Also felt that I wanted to run a bit longer than 3K.

It was a bit windy when I got back from work but decided to wear shorts and t-shirt. Also to be on the safe side 2 bottles of water in the water belt.

The goal today was to run the whole run, no walking.

Decided to run my 5K run on the country side where it is more dirt road than asphalt. Am not sure if the asphalt is the reason why I have to walk more. In combination with the fact that I still need to get on track with distance around 20-25K.

Had a good pace from the beginning, some upwind and some hillier parts.

Was so nice to run the whole route, that felt really really good.

Distance: 5.25K, time: 32.50.7 min, average heart rate: 148, average pace: 6.15 min/k, max pace: 5.13 min/k, cadence: 170, VO2 Max: 33 ml/kg/min

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10.75K Morning Run

#14 – 50 runs in 100 days – Summer edition

Decided to head out for a morning run before breakfast.

Realized that I had forgotten my sports bra at home so linnen, t-shirt, shorts.

It was a bit chilly in the beginning.

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The route would go Brantevik and back and I would also have a chance to find the orange marker when I will have a long run next weekend and part of the run will go where I would run today.

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So down to the water 2K and then I find the orange marker.

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Really nice houses near the water at Simrislund.

T-shirt got off when I had a hard time breathing so it was great having the linnen under the t-shirt.

When I got to Brantevik I got in from the water side and was not sure which road I had to get up on to head back to Simris on the other side

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Saw a lady and asked her if she knew which road would take me back to Simris but she was not a Brantevik living person.

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I had calculated that the route would be around 7K, a road felt familiar so I headed up on that one and got out on the right place but I thought that I would get out closer to the Simris road but got out a bit further down.

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Had to run on a car road where I had to keep track of the cars so I could run down closer to the ditch because the roadside was to narrow.

Finally I got to the Simris road, the route got to be a bit longer than expected.

Distance: 10.75K, time: 1.24.41.6 h, average heart rate: 126, average pace: 7.52 min/k , max pace:  5.26 min/k, cadence: 158, VO2 Max: 37 ml/kg/min.

Was a bit tough today, was forced to walk from time to time but the weather improved and got to be perfect when the sun came out.

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18.79K Long Run

#13 – 50 runs in 100 days – Summer edition

Since it is Midsummer in Sweden this weekend I decided that I would run the long run after work tonite.

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Perfect weather, not too warm or cold, decided to wear linnen, shorts, flipbelt and 2 water bottles in a water belt.

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I have a nice longer run running out on the country side, mainly asphalt, maybe 1K dirty road but very nice run in the summer time

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The goal was to run as long as possible, maybe not any walking at all.

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This is a route that I have run many times, earlier on this route I always got pain in one of my knees, I suspected that the country road is leaning so the loading will be more on one leg so lately I try to run more out on the country road instead of on the shoulder (=vägren) but then I have to be more responsive of the cars but the traffic is not that heavy

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It is so soothing running near the fields, hearing the birds singing and enjoy seeing the amazing cornfields.

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At around 7.5K I ran into a knee issue and had to walk at around 8K.

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Ran again and turned back. Had a light upwind during the run, realized when I had turned around that I had actually increased the pace

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Decided that I would turn back to the right instead of running straight when I was running under the car road because of the knee issue and tired legs after the long run this weekend.

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In the summer time it is so great that I can run a longer run like this after work because it does not get dark, I wouldn’t run this route with a reflective vest and feel safe since there are no street lights, this route I run usually day time during later Fall and winter.

Distance: 18.79K, time: 2.23.39.1 h, average heart rate: 135, average pace: 7.38 min/k, max pace: 5.23 min/k, cadence: 154, VO2 Max: 32 ml/kg/min

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2.52K Short Run

#11 – 50 runs in 100 days – Summer edition

Spending the weekend on Österlen, the most south east part of Sweden and  had planned to run a short run before dinner.

Decided to wear shorts, t-shirt, did not think that I needed water

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Fast legs today but my body was in shock but it feels good that my feet want to run faster even if I still am a bit heavy. Was under 6 min/k during part of the run.

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Distance: 2.52K, time: 16.02.5 min/k, average heart rate: 141, average pace: 6.22 min/k, max pace: 5.13 min/k, cadence: 176, VO2 Max: 25 ml/kg/min

 

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Pulse Based Interval Training

#10 – 50 runs in 100 days – Summer edition

So tonite it was time again for pulse based intervals where I during the intervals am only focus on heart rate and the goal is to be a couple of heart beats under my threshold pulse (160)

My pulse watch wanted to be my friend tonite 🙂

First it was 2K warmup, seemed to be a bit upwind.

Usually is the first interval warmup, takes some time to get up to 157 but tonite I reached even 161 which is odd. First interval always feel the longest

Decided that I would walk during the 2 minutes rest, brought 2 water bottles in my water belt and took the time to drink during the rests.

Time for the second interval where there is a uphill up to a school where I have a tendency to get above 160, seems to increase the pace but am aware of that, today I stayed around 157-158, felt really good.

Rest for two minutes when I walked and drank some water and wet my hair.

Third interval where I reached 160. Nice to run in the shadows.

Rest again for 2 minutes where I walked and drank water.

Then finally the last interval where I was around 157-158.

What I noticed tonite was that I could run around 157-158 without reaching 159-160. Earlier when I have reached 158 it had been so easy to reach 159 and then get above 160.

Also during the intervals I felt it in my core muscles.

Then it was time for 1K cool down.

Distance: 11.55K, time: 1.16.30.3 h, average heart rate: 150, average pace: 6.38 min/k, max pace: 5.13 min/k (during the intervals), cadence: 168, VO2 Max: 27 ml/kg/min

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2.57K Short Run

#9 – 50 runs in 100 days – Summer edition

Have been working from home today and am going to a graduation party tonite so I decided that I would run a short run after work to get ready for the party.

It was warmer earlier today and then it got a bit chillier but still shorts runninig so I decided to wear t-shirts, shorts but did not bring any water bottles and it was needed.

I was thinking about using my apple watch as the pulse watch but on automatic I put on the pulse belt so then I would use my pulse watch 🙂

After a short time I realized that I had very fast legs, where did that energy come from?

Then I ran under the train rails and up again when the pace got slower but when I had catched my breath again the pace got back on track.

Then I have one last longer hill where I also slowed down for short time and then got back the fast pace, usually I run faster and faster when I am almost home and then happened today.

Distance: 2.57K, time: 14.44.6 min, average heart rate: 149, average pace: 5.44 min/k, max pace: 5.03 min/k, cadence: 176, VO2 Max: 29 ml/kg/min

 

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9.70K Short Run

#6 – 50 Runs in 100 days – Summer edition

Gained weight last week which I was prepared for. No longer trail run, just shorter distances and then vacation.

This week it will be focus to loose those extra pounds and get back on track.

Usually on Monday I run a 3K lunch run but worked from home today and changed plans to run a longer run in the evening, my 10K run.

Felt a bit chillier and decided not to bring any water which was a mistake.

Wore t-shirt, shorts and flipbelt. Had to walk a few times and also helped three bikers who tried to find the church in the neighbor hood.

Passed them again when I was on my way bike and just passed the church and all of us laughed, I said now you are very close.

Even if it was tough running tonite it was nice getting out breathing fresh air, the sun was out and the sky was blue.

Tomorrow I will run a longer trail run

Distance: 9.70K, time: 1.05.26 h, average heart rate: 144, average pace: 6.45 min/k, max pace:  5.10 min/k, cadence: 166, VO2 Max: 26 ml/kg/min

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4.01K Short Run

#5 – 50 Runs in 100 days – Summer edition

I woke up at 6.50 am and put on linnen, running skirt, flipbelt, water belt with 2 water bottles.

I was gpoing to  run down to the harbor, either running 5 or 4K. It it always interesting running in a new city where you are not familiar with the streets and the question if you will find your back home. But since June 1st I can use roaming across EU without getting poor.

But lucky me running down the street will take me to the harbor and was this iPhone 7 house that I could have as a marker.

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The temperature felt perfect in the beginning but then I started to feel breathless, saw later that it was 22oC (71.6F)

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I ran down the hotel street and there were some other runners that I passed.

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When I came down to the harbor there were many runners. We saw yesterday on the city tour that the harbor and beach is a popular place for runners and bikers.

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Glad that I brought water.

Then it was time for breakfast and head out to La Rambla

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Distance: 4.01K, time: 28.58.1 min, average heart rate: 135, average pace: 7.13 min/k, max pace: 5.13 min/k, cadence: 174, VO2 Max: 31 ml/kg/min

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