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Old 24-11-2010, 07:47 AM   #101
Raginglynx
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I hear you.. I want to develop as a runner most of all. So I will consider not doing any other activities if you say it benefits me most in my running.

Now I get into a period where there aren't many races.

Now, in the beginning of next week I have run two sub 40 cycles.

When should I start the build-up schedule? Today? or next tuesday?

Should I skip the last days of sub 40:

16 easy day of 40min running
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
18 Rest
19 Race day up to 15K
* easy recovery after race. 30min - 1Hr
** 2nd easy day after race. 30min
*** final easy run after race would be Day 01 of program
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Old 24-11-2010, 08:21 PM   #102
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Day 16 / sub 40 - easy day 40 min

I don't know if I got you right, but I continued with the sub 40 program today to finish it up and start the build-up period at tuesday.

Was that right?

It gets harder to run outside because of all the snow, but it's very refreshing

Time: 40:09
Distance: 8.22
Avg Pace: 4:53
Avg HR: 151
Avg Cadence: 90
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Old 25-11-2010, 06:16 AM   #103
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that should be fine .. winter is here

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Old 25-11-2010, 10:07 PM   #104
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Day 17 / sub 40 - 30min easy + intervals at race speed

oday was a great running day. Even though the temperature was -5 degrees Celsius here in Alingsås. The wind was still and the snowy surface was perfectly hard. It didn't feel that hard at all to switch to the 1 min intervals after 30 min of slow running. Sometimes it does.

Total distance: 9.04
Total time: 42:22

Easy run
Time: 30:22
Distance: 6.24
Avg pace: 4:52
Avg HR: 148

Intervals
Lap 1: Avg pace: 3:52, Avg HR: 168
Rest: Avg pace: 4:55, Avg HR: 163, end HR: 159

Lap 2: Avg pace: 3:52, Avg HR: 168
Rest: Avg pace: 4:45, Avg HR: 167, end HR: 166

Lap 3: Avg pace: 3:51, Avg HR: 173
Rest: Avg pace: 5:13, Avg HR: 167, end HR: 162

Lap 4: Avg pace: 3:36, Avg HR: 173
Rest: Avg pace: 5:01, Avg HR: 169, end HR: 165

Lap 5: Avg pace: 3:44, Avg HR: 172
Rest: Avg pace: 5:14, Avg HR: 169, end HR: 166

Lap 6: Avg pace: 3:46, Avg HR: 172
Rest: Avg pace: 4:46, Avg HR: 172, end HR: 163

Cheers!

Christian
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Old 26-11-2010, 06:02 AM   #105
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this is so nice to read .. hopefully you able to get a few decent sessions in before having to find an alternative, down south it has been a little more slippery but they do keep going

have a good weekend

TheEd
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Old 28-11-2010, 09:50 AM   #106
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Day 19 / sub 40 – race day (training) 10k, Day 20 - 30 min easy

The following was written yesterday after the training 10k race:

Today in the morning before I was about to take the run I wasn’t up for it at all. The ground was packed with snow and the temperature lay around -8 degrees Celsius.

I knew that my racing time wouldn’t be accurate, so the whole thing felt a little futile. The reason for that is that I haven’t got a measured track on plain ground to run at here in Alingsås so then I have to rely on the garmin watch footpod’s accuracy, which I from before know to have faulted a little too much – even in summertime. And when the ground is a little slippery like it was today the little kinetic sensor in the footpod will be even more unreliable.

Earlier this year, when I ran at kretsloppet the watch showed 10.45 km and that I ran with an avg pace of 4:48. Since I ran after the pace of the watch that lead to me thinking I did a better race than I did. :S

So – never rely on the accuracy of the pod. I haven’t calibrated it, but sometimes it shows 0.5k wrong in both directions, so that shouldn’t change it that much.

But… I ran a good training race today and even if it later shows that I didn’t ran exactly 10k I’m satisfied. It was cold as **** and more than half of the time I had head-wind, which made the freezing wind even more evil

For fun I weighed myself before and after. I’ve never done that before.

Weight before: 66.5 kg
Weight after: 66.1 kg

So I lost 0.4 dl of fluids during the run.

Here’s the data for the training race. And remember – the distance and pace may not be totally accurate

Total distance: 10 km
Total Time: 38:37
Avg pace: 3:52
Avg HR: 176
Avg Cadence: 93

-------------------------------------------------

And now today's run:

Day 20 - 30 min easy

It was only -5 degrees today

Had an early run in the morning.
Felt good. A little sore thighs from yesterdays training race.

The snow crystals whipped in the face, but that didn’t bother me much – but it sure gave me a kick-start of the day.

Distance: 6.27
Time: 30:31
Avg pace: 4:52
Avg HR: 149
Cadence: 91

Follow my training at my blog http://runningforperformance.time-to-run.net
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Old 29-11-2010, 09:53 AM   #107
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About next week

Hi TheEd

Do you think I should start on the build up now on tuesday?
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Old 29-11-2010, 11:53 AM   #108
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would seem like a good idea as the snow may put an end to serious outdoor training and the Build Up program provides for aerobic development where skiing can be of major benefit

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Old 29-11-2010, 08:57 PM   #109
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Last day of sub 40 program – Day 21, 30 min easy

Today’s run was nothing special. Just went through with it. The icy cool wind in the face that makes it numb and not feel like a part of me, has started to feel like a family member

Distance: 6.26
Time: 30:02
Avg pace: 4:48
Avg HR: 145
Avg cadence: 91

//Christian
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Old 30-11-2010, 09:27 AM   #110
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Starting on the build-up

Hi TheEd!

Do you think I should go on the build-up for 3 or 6 weeks, or even longer?

How much aerobic training of other kinds do you propose as a maximum?

What HR or pace should I aim for on the relaxed runs here?

Best regards,
Christian
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