Etikettarkiv: flatrun

5.13K Flat Run

#36 – 50 runs in 100 days – Keep Running edition

Tonite it was time for another run.

I biked to the grocery store after work and it was cold and grey so I decided to dress warm.

I had to do a GPS reset the other day because I ran into issues when I was following a route last weekend and lost the route.

So I was not sure if the GPS was working or not, did not find the GPS when I started my pulse watch and never heard a sound that the GPS was found.

I have a tendency to dress to warm when it is colder and get punished for that. After 1K I started to feel the heavy breathing. Had put on long sleeve, fleece and windstopper, compression tights with fleece. The gloves and windstopper got off and now I could breath much better and my hands got warm.

A bit slower pace today, could be that I have tired legs after the Functional Moves when it was a lot of squats etc.

Realized also that it is time to put on reflective vest and head light, it is getting darker and darker.

Distance: 5.13K, time: 32.17.3, average heart rate: 145, average pace: 6.17 min/k, max pace: 5.33 min/k, cadence: 174, VO2 Max: 26 ml/kg/min

5.20K Flat Run

#28 – 50 runs in 100 days – Keep Running edition

After work it was time to run my last run before Lidingöloppet on Saturday, a 30K trail race.

This year it will be my 7th time I run this.

Even if it seems that the Fall is here I was glad I still could wear t-shirt and shorts.

But when I started my pulse watch it did not want to work. First I could not understand what the problem was but since I am a problem solver I had to figure this one out. I have a Suunto and then I saw that the pulse watch was locked 🙂 Knew that I had to do a 5-button reset which takes a bit of time so decided to use Movescount on my iPhone instead and needed to pair my pulse sensor if I wanted to get all the values that I am interested in but the pairing did not work either so I just used Movescount this time.

Felt that I had a good pace but did not know what it was 🙂

Nice to just head out and run my 5K city run.

Distance: 5.20K. time: 30.34 h, average pace: 5.52 min/k, max pace: 3.33 min/k

So Lidingöloppet I am ready and you will see me on Saturday!

6.64K Flat Run

#26 – 50 runs in 100 days – Keep Running edition

I had decided that I would run after work and it was even nicer to run after the train delay that hit my region this afternoon.

Interesting weather change, it was sunny and warm and when it was time to run it has started to be windy and a bit colder.

Temperature: 20oC (68F).

T-shirt, shorts, water belt (just in case) and flip belt.

I did not freeze, I cannot get a cold now when it is one week left before Lidingöloppet, a 30K train race on Lidingö, near Stockholm.

Ok pace

Distance: 6.64K, time: 41.54.7 min, average heart rate: 135, average pace: 6.18 min/k, max pace: 5.33 min/k, cadence: 178, VO2 Max: 23 ml/kg/min

9.93K Flat Run

#23 – 50 runs in 100 days – Keep Running edition

It was time for run after work today.

Temperature: 28oC (82.4F)

So running skirt, linnen, water belt and flipbelt

Me, running and heat are not best friends.

Glad that I wore my water belt and could wet my hair from time to time and drink water.

Chose to run this route where I come out in the country, passed a glad female runner and we both said hello.

Even if it was hot and the pace was slower it was nice coming out for a run.

There were some other runners out running, one girl was running real fast but I was not the only one who had problem with the heat.

Second resting week before Lidingöloppet.

Distance: 9.93K, time: 1.03.50.4, average heart rate: 148, average pace: 6.25 min/k, max pace: 5.13 min/k, cadence: 174, VO2 Max: 26 ml/kg/min

5.28K Flat Run

#41 (Flat Run) – 50 runs in 100 days – Just run edition
#42 (Barefoot Running) – 50 runs in 100 days – Just run edition

This is going to be a tough week, Friday is the last day of this challenge and I am a bit behind. So I decided I would run a short flat run and then finish with barefoot running.

When I walked from the train station to my home after work I felt a breeze and part of me said that I did not need my water belt but lucky me my wiser me told me to bring it.

I have two 5K runs; city run, mostly on bike paths and then one where I am running out in the country and longed for that one.

Wore linnen, running skirt, flipbelt and water belt.

Temperature: 27.5oC (81.5F) but when I started the run I did not feel any breeze and it did not take very long til I had to wet my hair and drink water. So in the beginning I struggled a bit but then around a corner of the hay bales I finally felt the breeze 🙂

Me, running and heat are not friends but I was surprised that I had a faster pace part of the run, under 6 min/k which I didn’t expect.

So I was glad I brought my water belt because I had to wet my hair many times during the run and drink water. That is a advice from me, always bring your water belt otherwise your run could be destroyed, either cutting the distance short or be forced to walk part of the run.

Distance: 5.28K, time: 32.26.5 min, average heart rate: 155, average pace: 6.08 min/k,
max pace: 5.33 min/k, cadence: 174, VO2 Max: 31 ml/kg/min

After the flat run I did some barefoot running, visualized running on glass but the cadence ended up not being good today.

Distance: 0.70K, cadence: 162

3.01K Flat Run

#35 – 50 runs in 100 days – Just run edition

Today it was time for my first run on my vacation.

Have now travelled down to Alsac in France and visited some wineries, ate excellent lunch in Colmar and now when the sun got out after all the rain I went out on an ad hoc run and got close to the grapevines and just had to continue around them.

Found a little hill to run up on but then there was a gate to so I had to get down again.

Distance: 3.01K, time: 18.59.5 min, average heart rate: 144, average pace: 6.18 min/k, max pace: 5.45 min/k, cadence: 178, VO2 Max: 28 ml/kg/min

2.56K Flat Run + Barefoot running

#33 (Flat Run) – 50 runs in 100 days – Just run edition
#34 (Barefoot running) – 50 runs in 100 days – Just run edition

Decided for a shorter run tonite after work and finish with some barefoot running

Wore running skirt, linnen, flipbelt

Really a good run, had a fast pace even on the longer hill part at the end. I was just focusing on the pace this time

Distance: 2.56K, time: 14.14.7, average heart rate: 143, average pace: 5.44 min/k, max pace: 4.25 min/k, cadence: 180, VO2 Max: 28 ml/kg/min

Decided that it was time for some barefoot running afterwards. It was a while ago since last time. Decided to run on the grass for 5 min and visualize that I was running on glass

Distance: 1.03K, time: 5.18.4 min, average heart rate: 145, average pace: 5.11 min/k, cadence: 186, VO2 Max: 26 ml/kg/min

2.52K Flat Run

#30 – 50 runs in 100 days – Just run edition

Someone has said that it is good to get out for a walk or a shorter run after hilly intervals. I usually rest but I decided I would get out on a shorter run this time.

Was a bit sore in my front thighs and I was a bit breathless due to the heat.

Just nice to get out for a run and kept a good pace

Distance: 2.52K, time: 15.40.3 min, average heart rate: 137, average pace: 6.13 min/k, max pace: 5.13 min/k, cadence: 178, VO2 Max: 24 ml/kg/min

18.62K Flat Run

#26 – 50 runs in 100 days – Just run edition

After work it was time to run a longer run out to the country.

The nice thing with the summer is that you can run long in the evening because it is still light out.

It was a bit breezier so I decided to wear shorts, t-shirt, water belt, flipbelt.

It was nice checking out a house that started to get built when I ran here the last time, I looked forward to see the progress.

On this country road is usually not too many cars. Here I have to run more on the road instead of more to the side otherwise I run into a knee issue. But tonite the road was busy where I had to run more to the side to make room.

It was a very nice run, not too warm, not too cold, a breeze. Some soreness in my right knee but not any pain, felt a bit in my back. Ran into a back issue the first resting week after my ultra race but I will be at the gym this week and start with the back exercises again.

Drank water and had to wet my head on my way back

Had a goal to run under 2h, almost made it 🙂

Distance; 18.62K, time: 2.01.50.5 h, average heart rate: 143, average pace: 6.32 min/k, max pace: 5.40 min/k, cadence: 174, VO2 Max: 24 ml/kg/min

5.30K Flat Run

#25 – 50 runs in 100 days – Just run edition

I have a tradition that at Midsummer I run my 6K run around Björkenäs.

Started to work at 6.30 am and worked til 11 am.

And then I took the train to my hometown Kalmar. Had Sushi for lunch but forgot to take the water included but was lucky they sold water on the train.

Got to my hometown and put on my running gear: linen, running skirt, flipbelt, socks. Should have been good with a water belt.

This was my first run after the Ultra race June 11th. Have made a decision to take a two weeks time out where I the first week do Yoga and have calves massage. Was suppose to have Power Yoga the first week but ran into a back issue, Just bended over to take something out of my bag at the train station. You are frayed after a 50K train run so it does not take much to run into trouble.

I was stiff at massage, much stiffer on my right calf, naturally.

This week I did YinYoga Monday morning before work, a very good way of starting the day and then at the gym Wednesday and today a 5.30K run.

Had a good pace from the beginning 🙂

After half the run a guy got in front of me and something within me wanted to pass him and I was very close a couple of times. Felt he was stressed by me getting closer and closer.

It felt that I was trying to max my pace today and it felt great to see those numbers under 6 min/k, most of the run I was under 6 min/k

Distance: 5.30K, time: 30.06.9 min, average heart rate: 152, average pace: 5.40 min/k, max pace: 5.13 min/k, cadence: 181, VO2 Max: 29 ml/kg/min

Unfortunately I did not pass this guy.

Interesting to know that during this run I am running on part of the Iron Man Kalmar

Pictures will come later since I have had problems sending pictures today.

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