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
- Monday
- 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!
- Tuesday
- 4,3 km asphalt in Kallhäll – one of my old runs that I really like sometimes. Felt good this one.
- Wednesday
- 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.
- Thursday
- Resting day
- Friday
- 6,5 km to Jakobsberg and back again, this time personal best for the distance!
- Saturday
- Resting day
- Sunday
- 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.