Danmark fra Larkollen

søndag 10. oktober 2010

Kikut-loop: long run

Towards Kikuttoppen
What a beautiful day! Late autumn, ligth breeze, sun and lovely colours in the woods.
When getting the opportunity I try to extend the period of which I run in the woods before the winter is putting these kind of activities to an end. I ran mostly on gravel roads and a short section on trail. My aim with todays workout was to have a medium, long run, practising routines I need to make use of at Bislett 24h-race at the end of November this year. I was a bit anxious to to learn how my body would react a week after my last training session, which also happened to be a long run. I have stayed away from training the whole week deliberately in order to recover properly before starting on a new meso-cycle(fourth quarter of 2010).
Well, I have lost some fitness during the last two week-mostly speed. I experienced some discomfort in my butt during the run but not much. The final 5km the knee were starting to bother me and after the run I could barely walk. Interesting.. I had some similar pains in Thueringen Ultra, 3th of July this year and some minor pain at Berlin Marathon two weeks ago, but this was more painful. The question is what my measures are going to be. Initially I've decided to monitor it closely, put of the next running session till the end of the coming week and after two sessions of cross-training. In addition I'm down on wolume on my next long run the next Sunday.
Lake Skjærsjøen
I did 25 minutes of running and 5 minutes of walking. The running part I tried to make easy crusing at 5:30-6:00. The walking part I aimed to stay between 8:00-9:00, and not over 10:00. To some degree I managed to do so. Average pace was down a bit due to a part on trails, and a toilette visit after 5,5 km. In addition elevation gained was 596 m-that had an affect on my average pace as well. My feet weren't as fresh as I hoped they would be, but I guess that's just what to expect after a period of recovery with little running.
Next week is preparation-period. Time to prepare the body and mind for some basic training again.

-Distance: 35,28 km
-Time: 4h 26m 52s
-Average pace: 7:33 min/km
-Average moving pace: 6:48 min/km
-Elevation gained: 596 m(16,9 m/km). I need to get down under 10 in the basic period.
-Calories: 2.410 kcal. I guess half of this was replaced. I need to increase my energy-intake. Improvement task in the basic-period.
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Aero 8.
-Weather: Partly sun, 8-10 degrees celsius, breeze, low humidity in the air

The GARMIN logfile can be found at:

1 kommentar:

  1. This is such a nice view, a breath-taking one. A wonderful place to see in the morning.
    Good luck on your trainings.More power!
    ~ brooks ~