hakko's running log

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Re: hakko's running log

Postby ninearms » Sun Jun 15, 2014 9:03 pm

Recovery run is tempo run.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: hakko's running log

Postby hakko » Mon Jun 16, 2014 5:23 pm

I can hardly tell the difference in Swedish as people use so many different words with fluctuating meanings :(

Yesterday was intervals, and tomorrow is intervals too, so I went out into the woods as usual today. It's the best way to run slowly without getting bored. 16 km low intensity, trails and summer rain. Sweet! I felt like I started this week with a debt of tiredness from last week though.
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Re: hakko's running log

Postby hakko » Tue Jun 17, 2014 6:59 pm

1700m+1700m+3400m+1700m, 45 sec rest.

Good disposition, hard work-out. The last lap made me lay down breathless on a lawn afterwards.

14 km incl warm-up / jog back.
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Re: hakko's running log

Postby hakko » Wed Jun 18, 2014 5:20 pm

Very similar to Monday: took a bus into the nature reserve and jogged home. 17 km mixed trails, 5:45 min/km.
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Re: hakko's running log

Postby hakko » Thu Jun 19, 2014 7:01 pm

Hilly intervals. Just a circuit, actually, 1 km with a long path building up lactic acid, before going downwards to where it started. No rest (except going down).

3:54, 3:42, 3:54, 3:58, 3:55, 3:54, 3:53, 3:57.

Don't know what happened at that second lap? Good training anyway, I was still a bit weary, I think from the intervals this Tuesday.

15 km incl warm-up + jog back
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Re: hakko's running log

Postby hakko » Fri Jun 20, 2014 10:56 am

Joined some club mates for running up and down Hammarbybacken ski slope. Not ideal timing but the training wasn't super hard anyway, just four laps. 13 km total.
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Re: hakko's running log

Postby hakko » Sat Jun 21, 2014 6:34 pm

Fri: 14 more km in the woods

Sat: 16 km around Djurgården, flat gravel road, 4:45 min/km (wearing my heaviest shoes to keep calm).

Very repetitious training.
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Re: hakko's running log

Postby hakko » Sun Jun 22, 2014 6:18 pm

24 x (15 sec running + 15 sec rest), over at the hilly side of Årstaviken.

I thought the long rest would allow me to go all in for the running. So I did. :) One early lap was clocked at 2:41 min/km (it must have been downhill though). From there on it was just struggling. It's been a while since I ended up with a slight taste of blood/iron in my mouth but today I did.

I think this is great training for one of my goals this year: sub 10 minutes for 3000m.

Note to next time: audible beep at the end of the intervals would help!

11 km total with a long warm-up + jog back home

v 25

20140616: 16 km trail
20140617: 1700m+1700m+3400m+1700m, 45 sec rest
20140618: 17 km trail
20140619: hilly intervals/threshold, 8x1km circuit, no rest
20140620: four laps at Hammarbybacken ski slope
20140620: 14 km trail
20140621: 16 km
20140622: 24 x (15 sec running + 15 sec rest)

116 km total

three good interval sessions, high volume, lots of trail running. happy about this outcome! next week will be easier after doing three in a row now of 100+ km.
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Re: hakko's running log

Postby hakko » Tue Jun 24, 2014 7:43 pm

5x1000m, 60 sec rest. Very generous - this week is supposed to be more relaxed, plus I'm considering a race on Saturday.

3:30, 3:26, 3:25, 3:19 (!!), 3:24.

Perfect conditions - evening, +15, not windy, completely flat, fresh legs. Running along the water at Hammarby Sjöstad, using the interval program of my GPS watch. But I'm still happy about the times. 3:19 is pretty damn fast!

I want to run 3000m sub 10 minutes this year, that is, three kilometers in a row in 3:20 min/km pace. I think I'll make it now.

2 km warm-up, 6 km jog home = 13 total.
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Re: hakko's running log

Postby hakko » Wed Jun 25, 2014 9:30 pm

13 km easy, 4:46 min/km
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Re: hakko's running log

Postby hakko » Thu Jun 26, 2014 11:06 am

11 km into the nature reserve. slightly faster because I was in a rush. 5 min/km pace.
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Re: hakko's running log

Postby hakko » Sat Jun 28, 2014 7:17 pm

Fri: 5 km with 1x800 + 4x100 (?) to get speedy

Sat: Semesterloppet 10 km race. Official time: 35:11.

- I'm not sure it was 10 km? My GPS watch said less. (= slower speed)
- I didn't feel strong like I did at Kungsholmen. Maybe more rest next time, when it actually matters. Even two weeks before?
- Had a bit of a mental dip half way through
- I should have tried harder to catch up / hang on early, now I had a guy twenty meters ahead pretty much from kilometer 3-10 but I couldn't reach him
- Didn't manage a proper spurt despite two guys seconds ahead of me
+ The course was harder than Kungsholmen, with more turns = maybe better effort

Not super happy about this whole thing but not too bad. I wouldn't have run that hard on my own, even though I hoped for a better time and final position. Finished as #6 / ?.
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Re: hakko's running log

Postby hakko » Sun Jun 29, 2014 5:52 pm

22 km easy trails + some transport. 5.08 min/km, not including a few pauses along the way.

v 26

20140624: 5x1000m, 60 sec rest. 3:30, 3:26, 3:25, 3:19, 3:24
20140625: 13 km
20140626: 11 km trail
20140627: 5 km race preparation (1x800m + 4x100m)
20140628: Semesterloppet 10 km race, 35.11. #6/228
20140629: 22 km trail

78 km total
Last edited by hakko on Mon Jun 30, 2014 7:04 pm, edited 1 time in total.
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Re: hakko's running log

Postby hakko » Mon Jun 30, 2014 6:28 pm

Morning: 6 km jog

Evening: warm-up, 4x1000m + 4x400m (60 sec rest, 3 min set rest), long jog home. 12 km total.
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Re: hakko's running log

Postby hakko » Tue Jul 01, 2014 8:54 pm

I found a new trail today! A really good one, Fornstigen at Lovön nature reserve. 15 km running through the woods and across meadows, enjoying the views.

The plan is running it on Friday with some club mates, so I needed to recce best way of getting there. It took me a little while, but now I know my way around, plus I got to see places like this. Not bad at all.

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