Training wk 17

This week was actually very good, personal best on one run (6,5 km) and generally good workouts all over. 5 workouts in the same week and over 4 hours spent running. That is exactly what I was going for so I feel really good about that.

Although several runs felt rather shitty this week I also had a very good one. Strange how that works really, my sunday run which was going to be a nice slow jogg for about 8,5 km over Järvafältet and back again was terrible. Hard winds did their thing but I also had trouble pushing on and I ended up walking short periods to get my muscles back in order.

Day by day

7 km in Svinninge with Jenny and Linda, good run, lots of hills, about 200 height meters to cross which definitely was a good workout!
4,3 km asphalt in Kallhäll – one of my old runs that I really like sometimes. Felt good this one.
6,5 km to Jakobsberg and back again on the other side of the rail tracks. A new fave of mine with about 2/3 on asphalt and 1/3 on gravel road.
Resting day
6,5 km to Jakobsberg and back again, this time personal best for the distance!
Resting day
A miserable 8,5 km run that never felt really good. It was just painful from start to end but I managed to get through it. 8:40 tempo.

This Week

Total distance 35.54 km Total tim 4:38:58 HMS
Avg tempo 8:19 min/km Avg. speed 7.2 km/h
Max. HR 174 bpm Avg. HR 149 bpm
Training Effect 4.2 TE/EPOC Energy spent 3 962 kcal
VO2(max) 33 ml/kg/min Peak EPOC 221 ml/kg
Max. ventilation 87 l/min Max breathing 42 bpm

Last Week

Total distance 26.8 km Total tim 4:03:42 HMS
Avg tempo 9:06 min/km Avg. speed 6.6 km/h
Max. HR 173 bpm Avg. HR 148 bpm
Training Effect 4 TE/EPOC Energy spent 3 032 kcal
VO2(max) 32 ml/kg/min Peak EPOC 169 ml/kg
Max. ventilation 93 l/min Max breathing 42 bpm

Did about 10 km more this week than last week. Can explain why my legs are a little bit more tired this Sunday than what I want them to be. But I onlu spent about 30 min extra in workout which means my pace has picked up a bit. Average pace was 8:19 compared to 9:06 last week which is definitely a difference.

I spent about 1000 kcal more running this week than last. Good development really. Heart rates are the same but one interesting thing stands out, the ventilation has increased. I think I know which run this is, that was the friday run where I was running much harder than normal and had to really think about breathing to get enugh oxygen in.