Training Log Archive: gg

Party last night....

3 times 10 mins at a decent pace

Long slow run with Andrew around Djurgarden, with 3 times 10 mins interspersed into the run. Legs pretty tired at the end.

Running with Jarla boys from their clubhouse - all our boys are on a drinking weekend in Liverpool of all places. Nice forest. Stomach feeling much better, still get a few funny noises occasionally.
Very wet, mostly on tiny forest trails. It's actually quite warm at the moment which is nice.

Feeling much better, could actually eat breakfast and lunch (no dinner tho)

Evening run with Holmberg around Brunnsviken. Stomach felt ok mostly, couple of small cramps. Didn't feel the calf except on the biggest hill I have seen in Sweden so far - over 50m!!!
Pretty gentle run, couple of hills took the heart rate up a fair bit.

Bit geeky but I put all the maps I have made / am making on google maps here -

http://maps.google.co.uk/maps/ms?f=q&hl=en&geocode...

Throwing up all morning....

C • no not too busy! care for a... 2

and a lot of the afternoon...

Cycling to Sticklinge

Easy run around Sticklinge with Emil before circuits

Club circuit training. 16 stations, 3 times each, 45 secs on, 15 secs rest.
I only did two loops, as I was in the gym this morning. This was more checking out what they do, so I know for the future. Spent the rest of the time stretching and doing a couple of exercises for back / hamstrings.
Calf a bit sore.

Cycling home

Some fitball and other stuff.
Really trying to work on flexibility in my back and hamstrings, as well as core stuff for lower back and abs. Some balance stuff too. Legs pretty stiff after football and strength training.

Went to rescue my bike today, the rear tyre was completely destroyed, so bought a new one. Cycled to office to print some maps for training, then back home

Indoor bike

Warm up with some strides.
Brief warm down - then went to bike

3km time trial on indoor 200m track at Boson.
Was a bit worried before the start about my calf, but it felt fine after a 25 min warm up with some strides, so decided to do it, but drop out if I felt anything. My plan was to try and run an even pace 9mins, with kms of 3 mins each, so 36 second laps. Emil decided he wanted to run 1metre behind me the whole way, which he did for almost half before dropping out with 'stomach problems'. I went through 1km in 3 mins, and 2km in 6.02, but I was struggling a bit in the last km, with my back stiffening up a lot, similar to the problem I had earlier in the year. My spine becomes quite painful just below my shoulder blades when I run at high intensity for a longer period of time. I managed to run 9.09.6 which I am pretty happy with as I haven't really done any fast training for a long time, with only one fast run (intervals last week) since my calf injury.
My calf is quite tired and a little bit sore now, but I will not run fast for a while again, I will try and rest it and I will get a massage on Thursday.

Splits for each 200m (and 1km)
36.4
36.1
36.3
36.2
35.8 (3.00.8)
35.9
36.4
36.9
36.2
36.2 (6.02.4 - 3.01.6 for 2nd km)
36.8
37.6
38.3
38.0
36.5 (9.09.6 - 3.07.2 for 3rd km)

Next one at start of Feb, would expect to get under 9mins with a bit more running in the next couple of months.