In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 5:52:00|| 45.32||(7:46)|| 72.93||(4:50)|| 529|
| ||Trail running||2|| 1:59:00|| 13.73||(8:40)|| 22.1||(5:23)|| 257|
| ||Strength||1|| 30:00|
| ||Total||6|| 8:21:00|| 59.05|| 95.03|| 786|
|averages - sleep:7.5 weight:61.7kg|
Running intervals 1:06:00  13.0 km (5:05 / km)
14min warm up, then 16x400m in 1:30 with 200m jog recoveries (1:20-1:30), and 6min warm down. Could feel the pollen in the air and had difficulties in breathing. Out of breath already after the first interval and ready to quit but then I somehow learned to manage with restricted oxygen and did the whole session. Ankle felt fine.
Needed recovery with some gentle ankle exercises. Something is wrong with my right ankle since Saturday. Didn't feel a thing while running but in the evening discovered weird soreness/tightness in the lateral side of the ankle, especially in plantar flexion. Shin is also a bit tight there, so hopefully it's just muscle tightness...
Running 1:55:00  23.2 km (4:57 / km) +183m 4:46 / km
Lovely long run around Brunnsviken with Rachel and Sarah-Jane :)
Running warm up/down 16:00  3.1 km (5:10 / km) +23m 4:59 / km
warm up with some strides
Running tempo 42:00  10.1 km (4:10 / km) +111m 3:57 / km
PB on Haga parkrun (20:14) and then another lap with Rachel :)
Running warm up/down 10:00  1.9 km (5:16 / km) +28m 4:54 / km
Trail running (BBA) 55:00  8.9 km (6:11 / km) +103m 5:51 / km
Friday fun on small paths in Järvafältet including 6x100m strides :)
Strength (circuit) 30:00 
Running 1:43:00  21.63 km (4:46 / km) +184m 4:34 / km
10min warm up + 4x4km m-pace (4:15-4:30) with 5min jog recoveries + warm down. First 4k felt horrible (hadn't really woken up yet) but then it got easier and I almost enjoyed it. Good pacing on the road but slightly slower pace (and harder effort) on muddy gravel and hills.
Trail running 1:04:00  13.2 km (4:51 / km) +154m 4:35 / km
Steady run around Säbysjön. They had just spread new gravel on the trails in Järvafältet and they were very soft and muddy, making it hard to try to run a steady pace. I think the effort was much harder than the actual pace. I probably should have stuck with the roads.
all weeks |