Training Log Archive: roarIn the 1 days ending May 16, 2018:
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Wednesday May 16, 2018 #
8 AM
Note
slept:7.5
5 PM
Running (road) intervals 1:34:11 17.0 km (5:32 / km) +26m 5:30 / km
ahr:146 max:176 shoes: New Balance Vazee
Track Wednesday. 5x 1200m @ 4:48, 2:30r, 2x 1000m @3:50, 2:00r, 2x 400m @max, 400m jog r
Due to Blodomloppet tomorrow I reckoned Gränby would be busy/closed so went to Österängens. Perfect 15 min warm up, though not the nicest route. Like 4 different football trainings on there though and they had moved the goals onto the track so no dice. Headed up towards Gränby instead but got started on the session.
First 1200 I did from GPS distance, uphill into a headwind. Didn't get the pacing right as a result but ok. The first recovery was then a bit long because I was trying to work out if I could run on the track. There were people building gazebos in the outer lanes and they reckoned it was grand so went for it. Some guy showed up in a jeep on the second rep and parked it across lanes 1-4 so which was a bit of a pain. He told me the track was closed but it was grand, just watch out for moving lorries :)
Super warm so removed singlet, then 4 bang on pace intervals. Getting harder as they went but felt I could do a few more.
Then the 2x1000. Again bang on pace but I had to work hard enough for them. Felt I was able to breath much better than last week, so I guess the inhaler helped.
Final 2x400m was pretty suffer. Fairly serious lactic build up. Tried to focus on form and pushing through the second 200. Went ok.
Then started my jog home. Watch died ~half way back so extra distance and time added
Due to Blodomloppet tomorrow I reckoned Gränby would be busy/closed so went to Österängens. Perfect 15 min warm up, though not the nicest route. Like 4 different football trainings on there though and they had moved the goals onto the track so no dice. Headed up towards Gränby instead but got started on the session.
First 1200 I did from GPS distance, uphill into a headwind. Didn't get the pacing right as a result but ok. The first recovery was then a bit long because I was trying to work out if I could run on the track. There were people building gazebos in the outer lanes and they reckoned it was grand so went for it. Some guy showed up in a jeep on the second rep and parked it across lanes 1-4 so which was a bit of a pain. He told me the track was closed but it was grand, just watch out for moving lorries :)
Super warm so removed singlet, then 4 bang on pace intervals. Getting harder as they went but felt I could do a few more.
Then the 2x1000. Again bang on pace but I had to work hard enough for them. Felt I was able to breath much better than last week, so I guess the inhaler helped.
Final 2x400m was pretty suffer. Fairly serious lactic build up. Tried to focus on form and pushing through the second 200. Went ok.
Then started my jog home. Watch died ~half way back so extra distance and time added