hakko's running log

[hakko]

16 km, trail running around lake Söderbysjön in Nacka nature reserve + some transport jog. Avg 6 min/km, which means 5 min/km during the transport and 7-8 min/km out in the woods. Tired.

[hakko]

10 km recovery run. Started at 5 min/km, ending at 4:10 which felt relaxed. Average 4:25.

[hakko]

6x400m, 45 sec rest
2 min rest
1600m
2 min rest
6x400m, 45 sec rest

OK it wasn't actually 400m, the track was occupied by lacrosse players/spectators. I just wanted to run sub 10km race pace with lactic acid so I think this did the trick.

[hakko]

No inspiration so I just ran the same thing as the day before yesterday. Random trails through the forest until I hit lake Söderbysjön, run around it, and random trails on my way home. I like it that feel comfortable enough to just go by that, I don't get lost as much as I used to.

v 18
20140428: 10 km
20140429: 8x1000m, 45 sec rest
20140430: 10 km
20140501: hill intervals + strength
20140502: 16 km trail
20140502: 10 km
20140503: 6x400m + 1600m + 6x400m (45 sec rest, 2 min set rest)
20140504: 16 km trail

93 km

This looks like quite a lot but it's meant to the start of my tapering. Next week will be a soft one, getting ready for a 10km race on Saturday.

[hakko]

Olga Bondarenko intervals, alternating just around lactic acid threshold. Just a few to get fresh legs for the weekend!

2*(2*400+2*300+2*200+2*100)

so basically 2 x 2km with 2 min set rest. Good overall feeling.

11 km extra with transport jog to training and back home = 15 km total.

[hakko]

Some quick intervals to get ready for racing! 1x800m + 4x100m (roughly). Generous rest. 5 km total including warm-up.

[hakko]

Kungsholmen Runt 10km

Official time: 35:06 (PR!)

Completely flat for the first 4km, then a little bit more up and down which explains the lap times:

3:26, 3:33, 3:27, 3:26, 3:33, 3:30, 3:34, 3:36, 3:42, 3:21.

I had an idea of doing 3:33 min/km pace for the first half but it kind of failed... I had a guy I tried to follow, but I had to give up on that after 4km or so. It was worth a try, hey? But while he slowly disappeared, I spotted another dude who looked a little tired. I spent some kilometers trying to reach him, second by second. We spent the last kilometers taking turns leading until I spurted like a maniac for the last 500m to beat him by a second. That was pretty far outside my comfort zone.

Very enjoyable race, it feels like all of my training is paying off. I can't even say I'm bothered by being so close to sub 35, I thought I'd do 35:20-35:30 so this was just a bonus.

[hakko]

Evening run after the race. 20 km, avg 4:31 min/km.

I started super easy, first kms 5:37, 5:00, 4:45, 4:45, 4:50. Next ten around 4:25 and then five more at 4:12, 4:19, 4:11, 4:08, 4:05.

Not trying to break any records or push my limits, just adding some distance to this week.

[hakko]

Transport running with a backpack (that was the only way to squeeze in some training today)

It was raining constantly, and I was running alone next to main roads/highways most of the time. I can't really think of a single thing that made it fun?

I really wanted it to end as quickly as ever possible. But I had decided in advance for 20km so I had to run pass home, do some meaningless extra distance, and then turn back home. 20.01 km. Avg pace 4:27 min/km.

[hakko]

v 19

20140506: Olga intervals: 2*(2*400+2*300+2*200+2*100), 2 min rest (2x2km). 11 km warm-up / jog home.
20140508: 1x800 + 4x100m. 5 km total.
20140510: Kungsholmen Runt 10 km, 35:06 (PR!). #25/1115. So happy about this!
20140510: 20 km, 4:31 min/km.
20140511: 20 km, 4:27 min/km (with a backpack).

72 km total.

[hakko]

10 km junk, 4:50 min/km

[hakko]

tue: hill intervals. long warm-up due to subway failure. 24 km total

wed: uninteresting transport jog with backpack, 12 km

[hakko]

listening to this and running to stop thinking

Fri: 10km progressive
Sat: 10km progressive
Sat: 16km trail
Sun: 19km trail

v 20

20140512: 10 km
20140513: 24 km (with Münchenbacken hill intervals)
20140514: 12 km
20140516: 10 km progressive
20140517: 10 km progressive
20140517: 16 km trail
20140518: 19 km trail

101 km

[hakko]

2km slow, 5km threshold, 3km slow.

Slow speed = ~4.45 min/km
Threshold = ~3.45

[hakko]

Hammarbybacken ski slope! It's been a while.

5 hill repeats, alternating the two steepest climbs that normal people use
100m sprint + immediate jog up to the top
1 hill repeat at the steepest path where normal people don't go

jog there and home (6 km). my watch reported 12 km total, 6:20 min/km average including transport jog. so maybe 8 min/km for the hill workout.