01 60 to 70min easy distance
July 26: 71.05 not measured, ran with a backpack which left me with some stiff calves
02 30min easy run
July 27: Treadmill 30 min, 6 km
03 start with 5x2k R90 7min 50 (3.55 per k) T
July 28: distance/time/
2km/7.46
2km/8.10
2km/8.28
2km/8.24
2km/8.19
All faster than last time except for run number two, this time I ran without co runners
04 Rest
July 29: Festival at Ãâstersund
05 longest run - 'time on feet' up to 1Hr 30min
July 30: 93.34, No measured distance but guessing at about 13-14 km, only comment is that alcohol affects your performance, I ran for the first 40 min and after that it was a mix of jog/walk
06 easy day of 30min running
July 31: 33.37 ~6km problably a little longer
07 easy day of 10k running - relaxed
August 1: 47.40 from work to home (~10,15 km)
08 start with 6x1k R60 3min 45 to 3min50 L
August 2: Distance/time
1km/3.31
1km/3.38
1km/3.45
1km/3.51
1km/3.50
1km/3.50
09 easy day of 30min running
August 3: 30 min treadmill 6.44 km
10 easy day of 1Hr running
August 4: 42.56, approx 9 km. I ran from home to a basketballpractice and was unsure of the distance so I didn't run for a full hour, I played basketball afterwards anyways which compensates for it in a way.
11 Rest
August 5:
12 5K paced run - aim sub 20:00 5k
August 6:
1km/3.45
2km/3.59
3km/3.58
4km/3.59
5km/3.58
not very tough to run this fast now, had plenty of energy left afterwards
13 1Hr easy run
August 7: 60.15 12-13 km
14 easy day of 30min running
August 8: 30 min 6.3 km
15 start with 10 x 400m R 60 400/86sec - no faster P
August 9:distance/time
,4/89
,4/88
,4/86
,4/90
,4/89
,4/89
,4/88
,4/89
,4/88
,4/89
16 easy day of 40min running
August 10: 36.18 minutes 7.99 km (4.33 pace or 13.21 km/h)
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
August 11: let me see if i got this right now: first 1 minute fast (15+ km/h) then 1 minute slow (~10 km/h) six times.
18 Rest
August 12:
19 Race day up to 15K
August 13: 10 km time: 40.20 (SIGH)
1km/3.47
2km/7.37 (3.50)
3km/11.18 (3.41)
4km/15.33 (4.15)
5km/20.04 (4.31)
6km/not available
7km/28.13 (8.09/4.05)
8km/32.15 (4.02)
9km/36.29 (4.15)
10km/40.21 (3.52)
20 easy recovery after race. 30min - 1Hr
August 14:
21 2nd easy day after race. 30min
August 15:
July 26: 71.05 not measured, ran with a backpack which left me with some stiff calves
02 30min easy run
July 27: Treadmill 30 min, 6 km
03 start with 5x2k R90 7min 50 (3.55 per k) T
July 28: distance/time/
2km/7.46
2km/8.10
2km/8.28
2km/8.24
2km/8.19
All faster than last time except for run number two, this time I ran without co runners
04 Rest
July 29: Festival at Ãâstersund
05 longest run - 'time on feet' up to 1Hr 30min
July 30: 93.34, No measured distance but guessing at about 13-14 km, only comment is that alcohol affects your performance, I ran for the first 40 min and after that it was a mix of jog/walk
06 easy day of 30min running
July 31: 33.37 ~6km problably a little longer
07 easy day of 10k running - relaxed
August 1: 47.40 from work to home (~10,15 km)
08 start with 6x1k R60 3min 45 to 3min50 L
August 2: Distance/time
1km/3.31
1km/3.38
1km/3.45
1km/3.51
1km/3.50
1km/3.50
09 easy day of 30min running
August 3: 30 min treadmill 6.44 km
10 easy day of 1Hr running
August 4: 42.56, approx 9 km. I ran from home to a basketballpractice and was unsure of the distance so I didn't run for a full hour, I played basketball afterwards anyways which compensates for it in a way.
11 Rest
August 5:
12 5K paced run - aim sub 20:00 5k
August 6:
1km/3.45
2km/3.59
3km/3.58
4km/3.59
5km/3.58
not very tough to run this fast now, had plenty of energy left afterwards
13 1Hr easy run
August 7: 60.15 12-13 km
14 easy day of 30min running
August 8: 30 min 6.3 km
15 start with 10 x 400m R 60 400/86sec - no faster P
August 9:distance/time
,4/89
,4/88
,4/86
,4/90
,4/89
,4/89
,4/88
,4/89
,4/88
,4/89
16 easy day of 40min running
August 10: 36.18 minutes 7.99 km (4.33 pace or 13.21 km/h)
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
August 11: let me see if i got this right now: first 1 minute fast (15+ km/h) then 1 minute slow (~10 km/h) six times.
18 Rest
August 12:
19 Race day up to 15K
August 13: 10 km time: 40.20 (SIGH)
1km/3.47
2km/7.37 (3.50)
3km/11.18 (3.41)
4km/15.33 (4.15)
5km/20.04 (4.31)
6km/not available
7km/28.13 (8.09/4.05)
8km/32.15 (4.02)
9km/36.29 (4.15)
10km/40.21 (3.52)
20 easy recovery after race. 30min - 1Hr
August 14:
21 2nd easy day after race. 30min
August 15: