hakko's running log

[hakko]

I don't expect to update this log on a regular basis, since most of my training occasions are like "went to a hillside and ran up and down" or "ran aimlessly for about an hour, spurted uphills".

Anyhow, I do happen to take measurements. Today I decided to run around Årstaviken, length approx 6.9 km, give or take a little. Finished in 30m. Even pace, perfect weather. (21.30PM, 14C)

Ran home and had ice cream.

[AnnaKve]

Would be cool if you wanted to mention the places you use for running, even the hills in that case I want to run Hälsans Stig (Slí) around Brunnsviken but I'm afraid to get lost...

[hakko]

Brunnsviken (especially the part that belongs to Hagaparken) is really a nice area! I used to live close to it, so I've done that lap over and over. Doesn't Hälsans stig follow Brunnsviken all way around? You would need some skill to get lost following the shore. :)

Today's hill was Hammarbybacken. Good workout but not a good time...

[AnnaKve]

Oh no, I can get lost everywhere, promise. Today I got lost running in the woods of Värmland I found my way back with help from a very nice lady. I guess I just have to try Hälsans Stig, as soon as I get back to Stockholm!

[fredrikw]

Hälsans stig is really easy to follow, if in doubt just follow the shoreline and you'll be fine. I live quite close to it (Bergshamra, where hakko used to live), and my girlfriend sometime runs it several times per week.

[hakko]

Same track (warm up 1km, running around årstaviken, 1km running home at a slow pace + walking last few hundred meters + stretching). I'll call the serious running part 6.9 km until I've done a more exact measurement. Today, I finished at 29.10 m sweating badly. Gotta stop wearing a cotton t-shirt.

[fredrikw]

cotton kills you know

good to have a standard distance to compare times with, already gained 50 seconds

[hakko]

Yep, need to take a trip to Löplabbet and stock up on wardrobe essentials! I haven't been running for a long time, now that I've picked it up again I'm trying to figure how fast/slow I really am nowadays. The goal/dream is to be sub 40 on 10km and do Lidingöloppet (30 km) in 2.15.

[fredrikw]

Sounds like two ambitious goals, esp for Lidingöloppet. It will be interesting to follow your progress here.

[hakko]

Haven't been out running for almost two weeks, because I burned my feet surprisingly badly walking barefoot on hot concrete. Got bored today and went out running anyway in the middle of the night. 7.3 km in 30.30 min. Guess it is OK, didn't really push it.

doing some good workout with the new transport bike though, 100kg bike+load is definitely another thing than 8 kg fixie.

[hakko]

yesterday: random running through the woods. fun fun fun

today: more organized running, 7.3 km, 28.50 min. steady pace, felt pretty good

[hakko]

today: warm up, 10 x (200 m intense running + 30 sec rest), a few km slow running homewards.

[hakko]

Today: Musköloppet! It showed up to be a bit different from what I expected. I was looking for a fast track to make a good result for future races. This was an official 10km race, but people who used GPS measured it to be more like 10.3 (no official measuring). Also, the terrain was much rougher than I expected, at some parts running over open fields. Add evil uphill/downhill slopes to that and you get the picture.

The plan was to run sub 40 minutes, given the circumstances I guess I should be satisfied with finishing in 40.16. Guess I have to find an official 10km race to run as well now to get a correct time for the runners table here at VF.

[hakko]

interval training

warm up
5 x (100 m running uphill, heels not touching ground, 30 s rest)
jogging 500 m
5 x (80 m flat track, heels not touching ground at maximum speed, 30 s rest)
jogging 500 m
3 x (300 m running uphill, 60 s rest)
jogging 500 m
1 x (200 m running uphill, heels not touching ground)
jogging 500 m
1 x (50 m running steep uphill, heels not touching ground at maximum speed)
walking home 1km
stretching

[mouche]

Wow that is some intense interval training! I'm really impressed with your log.

Are you training for a particular event coming up? Sorry if you've already said it and I'm being blind.

I'm so glad to see somebody else has managed to burn the soles of their feet walking on concrete - I did that walking home from school a couple of years ago. Felt like a right idiot!