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Training Log Archive: Skovmonster

In the 7 days ending Apr 27, 2008:

activity # timemileskm+m
  Running road/track4 3:56:05 38.59(6:07) 62.1(3:48)
  Cycling2 1:25:00
  Orienteering1 50:00 5.59(8:56) 9.0(5:33)16 /18c88%
  Total5 6:11:05 44.18 71.116 /18c88%
averages - sleep:8.5 rhr:38

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Sunday Apr 27, 2008 #

Running road/track race 1:07:05 [5] 21.1 km (3:11 / km)
ahr:186 max:198 slept:8.5 shoes: Asics DS Trainer

BT Half marathon, 1:07:05. 5th place, 3rd in Danish Champs. Pleased with race, especially after interruptions to training. Good conditions, sunny weather and not too much wind. Ran first half in 3:09 avg, second half in 3:11 avg. The second half has more turns and was hillier. Felt I paced it okay.

Pace pretty good from the start, hung back and stuck to a 3.08 pace for the first three km. Didn't follow the first group with two Kenyans, who ended up running 63:50. Jesper Fauerschou strong for PR 64.46, Rolf Knudsen kept in front and finished about 35 secs ahead, but Jeppe Fahrsøht dropped back to me and I passed him up the hill at 13km.

Felt good immediately after finish, but ate the wrong food and drank a bit too much. Ended up throwing up all the food and liquids about an hour after the race, and was pretty shagged all afternoon. World's longest prize giving, made the JK relays prizegiving look like a perfect example of LEAN production. Prize in open, 2nd team, M30, M30 team. Had to dash off podium at one point to puke. But got 1000 DKK for 3rd place, only 3 and a half hours after crossing the finishing line.

Recovered in evening after gentle but constant intake of chocolate ice-cream. Managed a couple of hours of gardening.

Running road/track warm up/down 35:00 [3] 7.0 km (5:00 / km)
ahr:135 max:160 shoes: Asics DS Trainer

Jogging and striders before race, jogging alongside Helene on her bike to get back to Holte station after the race. Was pretty tired after the monster long prize ceremony. We took a couple of km with Helene on the back of the bike half way to the station, as it was a bit longer than we realised.

Saturday Apr 26, 2008 #

Event: Tiomila 2008

Running road/track 30:00 [3] 7.0 km (4:17 / km)
ahr:130 max:140 rhr:38 shoes: Asics DS Trainer

Easy run out into Stenholt Vang, mid morning in sunshine.

Friday Apr 25, 2008 #

Running road/track 27:00 [3] 7.0 km (3:51 / km)
ahr:135 max:145 shoes: Asics Nimbus Silver

Steady morning run round Stenholt Vang.

Running road/track 43:00 [2] 10.0 km (4:18 / km)
ahr:130 max:140 shoes: Asics Nimbus Silver

Easy running in Stenholt and Gribskov, later on at dusk.

Thursday Apr 24, 2008 #

Cycling (Commute) 50:00 [2]
ahr:125 max:140

Cycling to school in morning and back in afternoon at steady commuting pace, 25km / 50 mins.

Running road/track 34:00 [4] 10.0 km (3:24 / km)
ahr:160 max:170 shoes: Asics DS Trainer

Steady fast from home to Helene's parents on roads. Handily exactly 10.0 km in a pretty flat straight line on a tarmac cycle path through the forest. Great tempo run and test for knee. Good way to find and feel the pace for the weekend. Maybe the optimal prep for the weekend would be 3 x 2 km at race pace, instead of 10km hard? However, felt pretty fresh after this. Think in this case it was a good psychological prep for the half after my knee problems. We had dinner, with ice cream, with Helene's parents.

Wednesday Apr 23, 2008 #

Orienteering 50:00 [3] *** 9.0 km (5:33 / km)
ahr:135 max:150 spiked:16/18c shoes: Asics Tarano

Middle distance style course in Gribskov Nødebo, without paths on map. Good training, but I was a bit tired and it got a bit dark at the end of the course. I had left the training until late in the evening. I could feel my knee a bit, on the rougher ground and especially where there were brashings. Irritating. I almost felt like it set me back a bit and began to wonder about the half marathon at the weekend. Hmm, maybe another weekend with a cancelled race?

Cycling 35:00 [3]
ahr:115 max:135

Ride out to start of o-training in Gribskov, and back home after.

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