01 60 to 70min easy distance
May 21: 74.26, no measured distance
02 30min easy run
May 22: 30 min treadmill 6.3 km
03 start with 5x2k R90 7min 50 (3.55 per k) T
May 23: distance/time/maxHR/avgHR
2km/7.56/171/163
2km/8.12/169/164
2km/8.34/168/161
2km/8.57/165/159
2km/8.47/168/159
04 Rest
May 24:
05 longest run - 'time on feet' up to 1Hr 30min
May 25: 90 min 11.51 km
06 easy day of 30min running
May 26: 30 min, no measured distance
07 easy day of 10k running - relaxed
May 27: 47.17 maxHR:162 avgHR: 155
08 start with 6x1k R60 3min 45 to 3min50 L
May 28 Distance/time/MaxHR: 168/avgHR: 160
1km/3.43
1km/3.49
1km/3.54
1km/3.56
1km/4.03
1km/4.01
09 easy day of 30min running
May 29: 30 min, no measured distance
10 easy day of 1Hr running
May 30: 60 min, no measured distance
11 Rest
May 31:
12 5K paced run - aim sub 20:00 5k
June 1: 21.08 maxHR:169/avgHR:164
13 1Hr easy run
June 2: 60 min, no measured distance
14 easy day of 30min running
June 3: 30 min, no measured distance
15 start with 10 x 400m R 60 400/86sec - no faster P
June 4:distance/time maxHR:175/avgHR:161
,4/82
,4/81
,4/89
,4/85
,4/87
,4/92
,4/89
,4/89
,4/95
,4/89
16 easy day of 40min running
June 5: 40 min, no measured distance
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
June 6: 8 km 35.19 (was not familiar with the term "fartlek" and did not understand the concept more than that I should alter the pace so I did a spontaneous fartlek session
18 Rest
June 7:
19 Race day up to 15K
June 8: "blodomloppet 10km" 43.03
was late and had to run/jog to the race since the buses were full of other contestants.
1km/4.23
2km/3.51
3km/4.07
4km/4.25
5km/3.58
6km/4.31
7km/4.04
8km/4.34
10km/09.10 (4.35)
20 easy recovery after race. 30min - 1Hr
June 9: 44.59, no measured distance
21 2nd easy day after race. 30min
June 10: 29.41, no measured distance.
Commentary: Knew that I was going to be slower than last year and I am satisfied with the race result.
I Missed the part on 400m which says: no faster, I haven't realized this until now, what is the purpose of this session, and have I limited my results by running faster on this day?
I wasn't really sure on how to conduct the fartlek session but I think I've got the hang of it by now we'll see in the later results.
May 21: 74.26, no measured distance
02 30min easy run
May 22: 30 min treadmill 6.3 km
03 start with 5x2k R90 7min 50 (3.55 per k) T
May 23: distance/time/maxHR/avgHR
2km/7.56/171/163
2km/8.12/169/164
2km/8.34/168/161
2km/8.57/165/159
2km/8.47/168/159
04 Rest
May 24:
05 longest run - 'time on feet' up to 1Hr 30min
May 25: 90 min 11.51 km
06 easy day of 30min running
May 26: 30 min, no measured distance
07 easy day of 10k running - relaxed
May 27: 47.17 maxHR:162 avgHR: 155
08 start with 6x1k R60 3min 45 to 3min50 L
May 28 Distance/time/MaxHR: 168/avgHR: 160
1km/3.43
1km/3.49
1km/3.54
1km/3.56
1km/4.03
1km/4.01
09 easy day of 30min running
May 29: 30 min, no measured distance
10 easy day of 1Hr running
May 30: 60 min, no measured distance
11 Rest
May 31:
12 5K paced run - aim sub 20:00 5k
June 1: 21.08 maxHR:169/avgHR:164
13 1Hr easy run
June 2: 60 min, no measured distance
14 easy day of 30min running
June 3: 30 min, no measured distance
15 start with 10 x 400m R 60 400/86sec - no faster P
June 4:distance/time maxHR:175/avgHR:161
,4/82
,4/81
,4/89
,4/85
,4/87
,4/92
,4/89
,4/89
,4/95
,4/89
16 easy day of 40min running
June 5: 40 min, no measured distance
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
June 6: 8 km 35.19 (was not familiar with the term "fartlek" and did not understand the concept more than that I should alter the pace so I did a spontaneous fartlek session
18 Rest
June 7:
19 Race day up to 15K
June 8: "blodomloppet 10km" 43.03
was late and had to run/jog to the race since the buses were full of other contestants.
1km/4.23
2km/3.51
3km/4.07
4km/4.25
5km/3.58
6km/4.31
7km/4.04
8km/4.34
10km/09.10 (4.35)
20 easy recovery after race. 30min - 1Hr
June 9: 44.59, no measured distance
21 2nd easy day after race. 30min
June 10: 29.41, no measured distance.
Commentary: Knew that I was going to be slower than last year and I am satisfied with the race result.
I Missed the part on 400m which says: no faster, I haven't realized this until now, what is the purpose of this session, and have I limited my results by running faster on this day?
I wasn't really sure on how to conduct the fartlek session but I think I've got the hang of it by now we'll see in the later results.