Etikettarkiv: flipbelt

Pulse Based Interval Training

#26 – 50 Runs in 100 days – Spring edition

Tonite it was time again for pulse based interval training.

Always interesting to do these some days after a trail run, last week consisted of a tough hilly race Thursday and then a trail run Saturday.

It was also warm so linnen, shorts, flipbelt and 2 water bottles.

Hoping that my pulse watch would be with me today, last time it was not my friend at all but afterwards I did force firmware update.

So off I went on a 2K warmup, an interesting thing happened, got above my threshold pulse for the first time and I was thinking how would the intervals be.

First interval always feel the longest and also I got up to around 150 and it felt like I was on max 🙂 but after half the interval I finally got up to around 157. 2K

Then since it was warm I decided to walk those 2 min between and drink some water.

Second interval I got to 155 pretty fast but I do not know what happened, all of a sudden I did not trust my pulse watch, it showed 6K and then I knew that I have to wait for the beep but like I said did not trust my pulse watch and started walking and then came the beep.

2 min rest when I walked and drank some water.

Third interval I got up to around 155 but also felt very long but decided to trust the pulse watch and finally I heard the beep. During this interval I always can see the end.

2 min rest when I walked and took some lovely pictures.

Then finally the fourth interval that also for some reason felt very long, got up to around 155 first and then 157.

I walked first during the 1K cool down but then I ran the last part.

Even if it was tough today as long as I do not get above 160 I am happy, even if I have a hard time getting to 157 sometimes it is better then being very close to 160 and then go above.

Distance: 11.53K, time: 1.17.59.4 h, average heart rate: 147, average pace: 6.45 min/k, max pace: 3.56 min/k (during warmup), 5.23 min/k (during intervals), cadence: 166, VO2 Max: 26 ml/kg/min

4.75K Morning Run

#4 – 50 Runs in 100 days – Spring edition

This morning I ran my last run in this beatiful country before it is time to head home in a couple of days. I have enjoyed my morning runs.

I decided to run a longer run, beginning the same, up these stairs again

And then heading to the little beach on the other side

After the beach I run around another souvenir boutique area where there are a lot of flamingos but so far they have not wanted to be on my blog or FB, tried to catch them today, this is how good it gets.

Saw the first three runners and said morning to them and continued my run back to the resort, even if it was not that cold, it was a heavy runninng this morning. Had heavy breathing, even had a breeze once in a while.

Ran over to the other hotel and today a lot of runners were out as well. Said hi to them even if once again not all of them was that cheerful.

Even if it was heavy running I decided I would stick with the plan to run longer and ran back to the little beach instead of directly home

I even wet my hair which first the first time I did this here 🙂

When I started the run another cruise boat was heading towards the harbour.

And up the stairs from the other side, it was a crowd standing on this path taking pictures of the cruise boat

It was nice seeing a beautiful sunset on my way home

My pulse belt was not my friend this morning so little less result.

Distance: 4.75K, time: 32.36.9 min, average pace: 6.51 min/k, max pace: 5.14 min/k, cadence: 174

3.25K Morning Run

#3 – 50 Runs in 100 days – Spring edition

This morning it was time for another morning run.

Realized when I had just closed the door that I forgot to bring my iPhone so o pictures.

It had rained during the night so this morning it was the coldest morning, perfect with other words.

Had decided to run to the other hotel so the first part is always the same, up the stairs to see the harbour and run across another smaller beach, pass the flamingos and into the resort again.

Today it was a runner day, passed 3 other runners, said hi to all of them but not all of the them were so cheerful 🙂

Distance: 3.25K, time: 21.19 min, average heart rate: 132, average pace: 6.34 min/k

3.11K Morning Run

#2 – 50 Runs in 100 days – Spring edition

This morning it was time again for a morning run.

When I was walking out from the house I realized it had been raining during the night. It is true, our TUI guide told us if it is raining, it is raining for 10-15 min (just like Thailand) and during the evening and night.

Had decided I would do another route, the beginning the same but instead of getting out on the big road I would head out to the right side of the beach.

First time I saw other runners, passed two that looked Swedish and said hej.

In this area there are actually two resorts. But came two circles. Did not want to run into the other resort, thought it would be a path on the side to the beach

Distance: 3.11K, time: 22.14.5 min, average heart rate: 130, average pace: 7.09 min/K, max pace: 6.10 min/K, cadence: 174, VO2 Max: 25 ml/kg/min

3.85K Morning Run

#1 – 50 Runs in 100 days – Spring edition

I decided that I wanted to celebrate my birthday abroad in a much warmer part of the world.

After had been getting into vacation mood it was time for my first vacation run this morning.

Have had this idea, also in Thailand, to run on the sand on the beach and decided to give it a try. Did not work very well, sank down in the sand and decided to stay off the beach.

So decided to run up the stairs that I explored yesterday when we were laying on the beach.

I was going to see what it was at the harbour and had to run out on the big road at the side but realized that I was not sure if we could get there, gates and guards so returned back on the stairs from the other side.

Ran at 7 am, not as hot as Thailand, good with Dominique Republic is that it is getting colder at night so it was 20oC (68F) this morning. Drank a few zips of water

Distance: 3.85K, time: 26.31.6 min, average heart rate: 141, average pace: 6.53 min/K, max pace: 5.45, cadence: 174, VO2 Max: 27 ml/kg/min

2.54K Short Run

#8 – 50 runs in 100 days – Winter edition

Wednesday I participated in Toughest for the first time

An intensive workout done in small groups with focus on the use of free-weights. Using equipment such as power bars and kettlebells we improve strength, explosivity, endurance and technique

I have decided that I every other week will do an alternative gym training and it seems to me that this exercise suits me just fine. I got sore muscles, first in thighs and groin (=ljumskar) and then the day after core and tired back.

Have had sore muscles, planned to run yesterday but the logistics did not work out so today before I am going to have a nice evening with the alto girls I decided to run instead.

I was sore still and it felt that the pace was a bit lower. But it was nice to run anyway. Need to have my legs moving til my next race next Saturday.

Turned out the pace was not too shabby.

Distance: 2.54K, time: 15.37.6, average heart rate: 139, average pace: 6.09 min/k, max pace: 5.34 min/k, cadence; 174, VO2 Max: 25 ml/kg/min

5.05K Flat Run

#7 – 50 runs in 100 days – Winter edition

Second resting week before my last race this year, Tjörnarparen Dec 10th. So after work it was time to change in to running clothes, mandatory reflective vest and headlight.

A short run tonite.

Nice weather, not too cold, not too warm.

When we changed to Winter time I totally forgot what a difference 1 hour can make. I forgot my reflective vest and headlight then and after a little more than 1K I run on a dirt road which do not have any street lights and when a car passed me, just before I had to run on the side because I am invisible, really scarry.

I have seen it many times myself when I am biking and I have my bike lights on and another biker pass me without any bike lights, you hardly see them.

This evening two cars passed me when I was running on this dirt road and I could tell that they saw me when I wore my reflective vest and headlight and it feels so safe.

Then after the dirt road it is a normal city car road but still no street light and another car passed me and once again I could tell the car saw me (or the person who drove the car 🙂 )

The pace was ok today.

Tomorrow I will participate in Toughest

An intensive workout done in small groups with focus on the use of free-weights. Using equipment such as power bars and kettlebells we improve strength, explosivity, endurance and technique

I still have planned to run the day after, I am sure I will have very sore muscles after this exercise. I had decided to test an alternative gym training every other week and now it is time for Toughest that think could suit me better than Bodypump which I tried last time.

Distance: 5.05K, time: 32.38 min, average heart rate: 141, average pace: 6.27 min/k, max pace: 5.57 min/k, cadence: 170, VO2 Max: 25 ml/kg/min

5K Flat Run

#5 – 50 runs in 100 days – Winter edition

Felt that I needed some longer rest after the 6h treadmill battle last weekend so today was planned intervals but decided to run a 5K run and test following a route again after forced firmware update.

Realized when I was heading out that I forgot to put on reflective vest and headlight and had to get back in and get it.

The 5K run was on the country side in the dark part of the run, some trains passed but other than that it was pitched dark so it was good to have a headlight.

I was not breathless but still felt a bit tired in my thighs and groin (=ljumskar).

Realized when I got back home that forced firmware update did not help following the route, the main problem is that only around 400 m is registered. Have decided to run Tjörnarparen and I won’t follow the route. Want to get the real distance and other values registered.

Distance: 5K, time: 33.30.2 min, cadence: 138, VO2 Max: 26 ml/kg/min

9.46K Flat Run

#47 – 50 runs in 100 days – Keep Running edition
#48 – 50 runs in 100 days – Keep Running edition

Lat run before the race Saturday

I have changed the plan distance Tuesday but today I decided that I was going to stick to the plan and to my 10K city run after work and this time I wouldn’t forget my reflective vest or headlight.

Since the temperature dropped these couple of days I decided I would wear my 2xu windstopper tights to see if they work on Saturday when I will run a race.

Reflective vest on and headlight and started my run. Realized that the headlight did not work grrr, I should have checked the headlight before I started the run.

No cars were coming in my direction when I was running on the not lit dirt road.

Later the headlight ”was” falling apart so I had to stop for a short time to get back one of the batteries and close the lid and then there was light 🙂

The pace was ok.

Distance: 9.46K, time: 59.50.6, average pulse: 145, average pace: 6.19 min/k, max pace: 5.36 min/k, cadence: 176 I am not sure if the cadence is not as high as normal due to new running shoes, time will tell, VO2 Max: 26 ml/kg/min

After that fore foot running

Distance: 0.22K, cadence; 158 not as good as the other day even if I was visualizing I was running on glass.

7.28K Short Run

#45 – 50 runs in 100 days – Keep Running edition
#46 – 50 runs in 100 days – Keep Running edition

On my way home from work a colleaglue of mine asked me, when I told him I would run after work, if I would use a headlight and I said of course.

Got home, changed and headed out and totally forgot reflective vest and headlight. Part of my run I would run is not lit up and cars pass by.

Felt that I had a good pace from the beginning and when I got to the dark part and I saw a car light I ran to the side, on the grass since I am totally invisible with dark clothes. Now it is dark when I get back from work. I did not see any other runners.

The plan first was to run a 10K run but it was a bit chilly and I do not want to catch a cold when I have a race on Saturday so I shortened it a bit and decided to do forefoot running at the end.

Distance; 7.28K, time: 45.36.6 min, average heart rate: 145, average pace: 6.15 min/k, max pace: 5.23 min/k, cadence: 172, VO2 Max: 25 ml/kg/min

After that I did the forefoot running

Distance; 0.22K, cadence: 192

Gabby's Challenges

Challenges that I am participating in