Robin - Training

robin.lagerqvist · 09-06-2010, 04:50 PM

Hej !
Jag ÃÂ¤r en kille pÃÂ¥ 24 ÃÂ¥r frÃÂ¥n Ystad som vill fÃÂ¶rbÃÂ¤ttra mina resultat och vill gÃÂ¤rna ha lite tips och rÃÂ¥d.

***TheEd*** · 09-06-2010, 05:01 PM

Hi Robin and welcome to the forums

if it is OK I shall chat in English and you can reply in Swedish .. if there is anything you don't understand then I will ask 'wifey' to post in Swedish

you will be starting with the

sub 35 minute 10km schedule

and I shall provide you with the pace times for the sessions

tomorrow would be 5 x 2000m

would you be able to do this session?

Cheers

TheEd

***TheEd*** · 09-06-2010, 06:25 PM

if u able to do the session then it is

5 x 2000m at 3.50 per k for 2k in 7.40 with 90 second rest between each 2k

warm up and warm down

Cheers

TheEd

robin.lagerqvist · 09-06-2010, 08:59 PM

Hej !
Tackar sÃÂ¥ mycket. Ska bÃÂ¶rja att trÃÂ¤na efter dina tips redan imorgon.

TÃÂ¤vlingar som jag har inplanerade:

19 juni 10km lÃÂ¶pning i Lund
30 juni 12km TerrÃÂ¤nglÃÂ¶pning
6 juli 6km (Wallanderloppet Ystad)

Mvh Robin

***TheEd*** · 10-06-2010, 05:03 AM

OK .. those dates are fine .. u can race the 10km but do not look for instant results in the race

next week Tuesday you able to do the 1000's and then can run the race on the 19th

please provide feedback from the 2k's

the wind is not nice today, so maybe consider doing the 2k session in the forest

enjoy Robin

TheEd
ps.. provide as much feedback about the 2k session .. splits and pulse (if you have)

robin.lagerqvist · 10-06-2010, 08:36 PM

Hej !

Sprang idag 2km x 5 som du skrev att jag skulle gÃÂ¶ra men klarade inte 7.40 fart som du skrev att jag skulle springa i. Tiderna pÃÂ¥ mina intervaller stÃÂ¥r nedan och jag hade 90s vila mellan varje.
(Sprang intervallerna i sandskogens motionsslinga)

2km = 7.51
2km = 7.50
2km = 7.55
2km = 7.53
2.km = 7.57

Var trÃÂ¶tt efter passet men kÃÂ¤ndes ÃÂ¤ndÃÂ¥ bra i kroppen.

- Du skrev att du ville veta vad jag hade fÃÂ¶r puls. Men springer alldrig med pulsklocka ÃÂ¤ven fast jag har en hemma.

// Robin

***TheEd*** · 11-06-2010, 04:22 AM

Robin .. be happy to get you first 2k session behind .. this is not an easy session and especially if you did it in the forest

maybe a little later you will be able to get to the track

well done on completing the session

enjoy the weekend training and then 1000's next week

TheEd

robin.lagerqvist · 14-06-2010, 03:04 PM

Tja !
IgÃÂ¥r blev det 30 min lugn lÃÂ¶pning och det kÃÂ¤ndes bra. IkvÃÂ¤ll vÃÂ¤ntar 75 - 90 min lÃÂ¶pning.

***TheEd*** · 14-06-2010, 04:26 PM

nice going Robin .. now the 1000's tomorrow

good luck with those

TheEd

robin.lagerqvist · 14-06-2010, 07:24 PM

Hej !

Har nu ikvÃÂ¤ll sprungit 18km pÃÂ¥ 1.32.38. LÃÂ¤ngsta lÃÂ¶prundan jag gjort pÃÂ¥ nÃÂ¥gra veckor...

// Robin

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