hakko's running log

[hakko]

5 km morning jog

12 km transport jog

[hakko]

Thu: just a few intervals, considering a race on Saturday. 3 x (800m + 400m + 200m). 60 sec rest, 120 sec set rest. 10 km total with extra jog

Fri: We went out to Fornstigen for a summery trail run. Maybe we focused a little bit too much on having great company, or at least we got lost much more than I did on my own this past Tuesday. I really enjoyed it though, a happy day out in the country-side! 18 km.

[hakko]

Magnus Ladulåsloppet 10 km race! +25C, sunny, almost 80 km so far this week. Clearly, this race was just for training - my only preparation was running fewer intervals than usual two days ago.

It wasn't a classic flat road race, but rather a mix of maybe 3 km concrete, 4 km gravel road, 3 km trail. I think this should fit me well.

I placed myself behind a runner from Spårvägen (fastest club in town) and started slightly slower than the rest to get an idea of how the race would turn out. I watched the Spårvägen singlet disappear quickly, but decided to hang on to the guy in 2nd position. So I did, up until 8 km. I had to work pretty hard but I had a feeling me might be even more tired. Plus there's always a risk of somebody coming from behind. So I overtook him, making the pace a little more uncomfortable. I could hear him trying to keep up but it seemed like he lost some distance going uphills. I still wasn't sure so I spurted for the last km (ugh) and finished 2nd! Yay! Final time 37:37.

3:41, 3:38, 3:42, 3:36, 3:49, 4:06, 4:31, 3:48, 3:33, 3:18 (km 5-7 was trail going uphill)


And then, 10 km easy distance later when I got back home.

[hakko]

Sunday, and time to close this week. I needed 21 km to reach 120 km and that was exactly what I did. I ran into the nature reserve as I usually do, but made some variations and followed a new trail, the yellow one, for the first time. So beautiful! Now I just have to bring other people there so that they can enjoy it too.

v 27

20140630: 6 km jog
20140630: 4x1000m + 4x400m (60 sec rest, 3 min set rest). 12 km total
20140701: Fornstigen 15 km trail
20140702: 5 km jog
20140702: 12 km transport jog
20140703: 3 x (800m + 400m + 200m). 60 sec rest, 120 sec set rest. 10 km total
20140704: Fornstigen 18 km trail
20140705: Magnus Ladulåsloppet 10 km. +25, road/gravel/trail. 37:37, #2/69. (1:26 behind #1, a 2:31 marathoner)
20140705: 10 km easy
20140706: 21 km trail

120 km total

[silver]

Well done on your 2nd place

..and that's a lot of km's for a week!

[hakko]

Thanks! It's always fun representing Vegan Runners 120 is a lot but I will probably need to step up training to 130-150 km/week in a while, it seems like the winning concept for getting better.

Mon: 6 km morning jog, 4.54 min/km
Mon: 18 km distance, 4:39 min/km
Tue: Hill intervals. 30 min, distance measured to 7.5 km, don't know how accurate that is. 5 km warm-up jog + 6 km jog home
Wed: 10 km morning jog

[hakko]

Wed: 16 trail. tired, got lost etc. felt pretty shitty and unmotivated
Thu: 20x(15/15). better than last time
Fri: 5.5 km getting ready for race!
Sat: 9.2 km race. sunny, hilly, fun! #3/74. 34:59.
Sat: 1 km relay race. pretty insane trying to run 1 km as hard as you can after a 10 km race. team pos #2/4
Sat: 10 km easy late afternoon run
Sun: Ursvik Extreme. I felt like a container dragging itself around after yesterday.

v 28
20140707: 6 km morning jog
20140707: 18 km
20140708: 5 km + 30 min hill intervals + 6 km
20140709: 10 km morning jog
20140709: 16 km trail
20140710: 7 km + 20x(15/15) + 2 km
20140711: 5.5 km
20140712: 9.2 km Musköloppet race. #3/74, 34:59
20140712: 1.x km Musköloppet relay race. #2/4
20140712: 10 km
20140713: Ursvik extreme. 16 km

123 km total

[ninearms]

Nice mileage.

I see one of your IF Linnea teammates is doing the 3x3000 Ultra too. Not tempted to tag along?

[hakko]

Oh really, who's that? I couldn't find an entry system at http://www.highterrainevents.co.uk/24.html and no familiar faces at the FB event either... one of my club mates said she wanted to go to Lake District, but I don't think she ended up doing so.

I was out this weekend with a guy who's doing Sweden Sky Race, 100 km and 6000 height meters. http://www.swedenskyrace24.se/about-english/general/. I wouldn't do that even if I was paid for it right now. Reason? I've turned very competitive Doing a long, tough and wild race is appealing in theory. But doing it without being properly prepared isn't appealing at all. I can't travel for hours every day to reach a realistic environment for training. I kind of wish I lived in Tromsoe, like Emilie Forsberg. I think I'd do a lot of crazy mountain races if I did. But I live in flat city, built on ten-fifteen islands, surrounded by water. So right now I'm realistic. I focus on getting fast and I avoid sky running events.

Training so far this week:
Mon: 10 km morning jog, 4:44
Mon: 15 km trail running, 5:44
Tue: 6x1500m, 60 sec rest. The guy I ran with started off fast, I hung on and he quit early. So my intervals got slower and slower. 3:18, 3:29, 3:26, 3:29, 3:27, 3:33. 5+6 km jog before and after so 20 km total.

[ninearms]

[quote="hakko"]Oh really, who's that?

[ninearms]

http://tromsoskyrace.com/

Marathon distance, course direction by Kilian, race direction by Emelie...

[hakko]

Having a summer house in Tromsö would be pretty awesome... not tempted at sky racing right now though, I'm not in good enough shape by my own standards.

Training is very solid at the moment, almost grim. New weekly record this week: 170 km. Can't decide how to log it all, I'd like a very neat training diary, but it takes too much time keeping one.

Summer has brought a heat wave upon us and it made me try what we call "swimrun", trail running mixed with swimming across lakes or open water. I'm hooked! No plans on joining a race or anything, it's just a great way of spending time outdoors. My longest session so far was five hours, 34 km trail running mixed with swimming across 8 (small) lakes.

Last three weeks:

v 29 (124 km)
20140714: 10 km morning jog
20140714: 15 km trail
20140715: 6x1500m, 3:27 min/km avg. 20 km total
20140716: 12 km trail
20140716: 17 km
20140717: 10 min 15/15. 11 km total
20140718: 5 km race prep
20140719: Tynningöloppet race. #2/?. 6.6 km
20140719: 10 km
20140720: 9+7 km trail

v 30 (105 km)
20140721: 5 km race prep
20140723: Stockholm Kvartsmarathon race. #8/?
20140723: 10 km
20140724: 18 km swimrun
20140725: 20 km swimrun
20140726: 10 km
20140726: 5x1000m, 3 min rest. 3:15, 3:12, 3:19, 3:15, 3:20.
20140727: 21 km swimrun

v 31 (170 km)
20140728: 10 km morning jog
20140728: strength exercises at Hammarbybacken ski slope. 12 km
20140729: 34 km swimrun (swimming across 8 lakes
20140730: 7 km morning jog
20140730: 7 km evening jog
20140731: 6x1000m, 45 sec rest. 3:24 min/km avg. 14 km
20140801: 10 km morning jog
20140801: 20 km swimrun
20140802: 32 km swimrun
20140803: 10 km jog, 4 km tempo @3:40. too hot/tired, aborted
20140803: 13 km evening jog

[hakko]

v 32 (125 km)

20140804: Met up with two club mates who were doing Hammarbybacken ski slope. Joined them for a few intervals before going for a swimrun (20 km)
20140805: 5x1000m, 3 min rest. 3:09, 3:12, 3:19, 3:21, 3:21. I had a cold shower wearing my singlet before starting.. it worked for two intervals
20140806: 5 km morning jog, 11 km evening
20140807: 7x5x200m. 100m jog rest, 2 min set rest. Great club exercise, I had to work hard.
20140808: 15 km evening
20140809: 7 km morning jog, 9 km acting PT for my cousin. Some good trail running.
20140810: 11 km morning jog, 12 km evening.

[hakko]

v 33 (95 km)

Highlights this week:

1. I got myself a pair of running spikes! 10 minutes workout ended up in four days of sore calves. Ouch.

2. I signed up for a 10 km race, simply because I felt like racing. The race is called Midnattsloppet, actually the largest 10km race in Europe, with more than 40.000 people attending. My goal was getting a decent position within my club and maybe a time close to my PR (although this course is not meant for setting a PR). I failed pretty bad at both Finished as #4 among my club mates in 35:37. What I learn from this is.. maybe I need rest days? I'll try some tapering before the upcoming, more important 10k races this autumn.

20140811: 19 km, 4:40 min/km
20140812: 10x300m, 100m jog rest. ~3:15 min/km? the course isn't actually 400m and I'm not sure if the GPS can be trusted with curves
20140812: 10 km
20140813: 11 km
20140814: 5 km
20140815: 4 km (with quick strides)
20140816: Midnattsloppet 10 km race. 35:37, #61/30000+. (3:21, 3:16, 3:36, 3:44, 3:38, 3:40, 3:26, 3:42, 3:45, 3:23)
20140817: 13 km
20140817: 7 km

[hakko]

v 34 (70 km)

Current plan: turning my large volume of running this summer into speed. So fewer miles, but faster running. I have one 10 km race next week, a 3000m race the week after that and one more 10k in October. I'd rate the October race as the most important one.

This week meant three speed workouts, (1+1+2+1)x1700m, 10x300m wearing running spikes and a 5 km relay race representing Vegan Runners. We finished as #5 just like last year and got a prize! woho. I ran the first leg and placed #2 with a good overall feeling.



20140819: (1+1+2+1)x1700m, 1 min rest. lactic acid... 16 km total
20140820: 10 km easy trail
20140821: 10x300m, 100m jog rest.
20140821: 6 km easy
20140822: 10 km easy
20140823: Bellmanstafetten relay race 5 km, #5/760. 17:09 = 3:25 min/km
20140823: 11 km easy