Etikettarkiv: krutgubbensintervaller

Treadmill combo

This Saturday I felt that it would be too tight to head up to Frostavallen to run.

Birthday celebration this afternoon so I decided that I would run my city trail run but the plan was changed due to the bad weather.

It is not many times on a Saturday that is not summer that I run in the city and all of a sudden I felt that I needed to run intervals instead on the treadmill, what?

So I decided that I would head to my sports center and run on the treadmill, very interesting. I would have run around 17K, well to be honest I wanted to increase the distance this weekend but til now I have been running around 17K.

So I decided that I would end up with 16K, so the intervals would be around 8.3K which meant that I had to get 8 more k’s.

Decided to run a warmup of 5K before the intervals and then 3K afterwards.

No I do not like the treadmill very much, very boring but has its pros and cons.

Started my 5K run with a pace of 6 min/k, was no sure if I would survive these 5K so I started to debate with myself, 4+4? But then I decided that I would do those 5K anyway, then it would be less at the end.

To not get too bored I tried to run without looking at the display til one song had ended that was played at the gym.

Started with stretching before I got on the treadmill.

Finally I ended iwth 5.02K, time: 30.15 minutes, had to stretch with the dove position because I got tired in my hips during these 5K and also felt something under my feet.

Took a break, removed the sweat from my face and drank some water and got ready for the intervals

I did these intervals earlier last year when it was bad weather. These are very good intervals.

You are increasing the pace on each interval but is running shorter and shorter.

The last pace was 5 min/k, last time I felt that I know I can run faster which is the goal to run faster than this, last time I started with 6 min/k but did change it this time.

So off I went with warmup for 14 minutes.

I was just fine til between 35 and 36 min, felt awful so I decided not to run during the rest, instead I stood still and catched my breath.

Same thing happened between 38 and 39 min, stood still instead of running during the rest.

But I ran the pace I had decided during the intervals and kept the minutes. Felt it was a while since I did this last time. Need some improvement. Decided that the cooldown would end after 8.5K so I only had to run 2.5K after the intervals.

Distance: 8.51K, time: 50.11 min

While I was catching my breath someone tried to take the treadmill, if the treadmill has a water bottle, gym card, paper, pen and a backpack below the treadmill I believe it is not available, I told that person that 🙂

I had to stretch a bit, remove my socks to get the pain off.

So finally it was time for 2.5K cooldown after the intervals. I was wondering what others in the gym thought with all my running on the treadmill.

Finally it was over, very tired in my calves. Very breathless but quite satisfied.

Distance: 2.51K, time: 15.13 min.

Intervals on the treadmill

The original plan was to head up to Frostavallen but after 10h overtime I needed sleep and decided earlier this week that I would run my city trail run instead.

When I woke up in the morning and threw garbage it was rainy, foggy and chilly.

I decided to wait and see if the weather got better. The weather continued to be foggy, rainy. I decided to head to the gym and run on the treadmill, doing intervals.

I biked to the gym and at the gym I started to stretch.

Put the security string on and fan on as well.

Started with a 14 min warmup 6.40 min/k (9.0) pace and then after 7 minutes I increased the speed to 9.5 then it was time for the interval part

6 min 6.00 min/k (10)

1 min rest 6.18 min/k

5 min 5.53 min/k (10.2)

1 min rest 6.00 min/k (10)

4 min 5.46 min/k (10.4)

1 min rest 6.00 min/k (10)

3 min 5.39 min/k (10.6)

1 min rest 6.00 min/k (10)

2 min 5.33 min/k (10.8)

1 min rest 6.00 min/k (10)

1 min 5.26 min/k first and then changed to 5 min/k (11-12)

1 min rest 6.00 min/k (10)

Then 9 minutes cool down where I slowly ran slower and slower.

What happened during cooldown I accidentally draw out the security string and the treadmill stopped so I had to start all over 🙂

Distance: 8.33K, time: 50.32 min, average heart rate: 156, average pace: 6.04 min/k, max pace: 4.18 min/k, VO2 Max: 32 ml/kg/min

Intervals on a treadmill

#4 – 50 Runs in 100 days – Summer edition

The original plan was to do hilly intervals but it was another cold, grey and windy day, the sun came out briefly in the morning but disappeared. But I am going to stick to the plan so I decided to bike to the gym and to intervals on the treadmill, even if running on the treadmill is boring.

Doing intervals on a treadmill works for me. I can set a pace and keep it which I wouldn’t be able to do doing intervals outside.

I did ”Krutgubbens” intervals (=powder man) where you start with a long first interval and reduce the time for every interval and increase the pace on each interval. Try to be outside of your comfort zone. If you are a 6 min runner, have the intervals under 6 min.

Even if it is boring it has it pros, if you set a pace you will keep it, tip is to put the security string on.

Started with 14 min warmup 6.40 min/k (9.0) pace and then it was time for the interval part

6 min 5.56 min/k (10.1) I was suppose to have a pace of 6 min/k but decided to run faster
1 min rest 6.40 min/k (9)
5 min 5.50 min/k (10.2)
1 min rest 6.40 min/k (9)
4 min 5.45 min/k (10.4)
1 min rest 6.40 min/k (9)
3 min 5.40 min/k (10.5)
1 min rest 6.40 min/k (9)
2 min 5.35 min/k (10.7)
1 min rest 6.40 min/k (9)
1 min 5.27 min/k (11) I was suppose to have a pace of 5.30 min/k but decided to run faster
1 min rest 6.00 min/k (10)
Then 9 minutes cool down where I the first minute had (9.5) and then 6.40 min/k (9.0) the last 8 minutes.

Needed to put the fan on, I always forgets how warm you will be running on a treadmill.

Distance: 8.37K, time: 0:49.59.9 min, average heart rate: 160, average pace: 5.58 min/k, max pace: 4.24 min/k, cadence: 178, VO2 Max: 39 ml/kg/min