Run, Koper, run

Easy X-mas week. 51 19 - 25 Dec This week's totals: 3x, 3:49, 41km [5:24] 1:14 1:13 1:20 13.0 km 13.3 km 14.7 km SR 7km ER 13km ER 14km 159 hrm 140 hrm 143 hrm 4:30 min/km 5:12 min/km 5:05 min/km gym (0:45) gym (0:50) The plan was to make another serious training week and only slow down in the next one. Well, it was not meant to be. I started on Tuesday on a treadmill with a fast-paced 7K at 4:30 min/km. Then an easy run on Wednesday and I was planning to hit some hills on Thursday but it was so bloody cold that I had to give up on that idea, as I'd freeze during all the jogging parts. What's worse my left shin was acting up; I decided to ignore that but after the run and in the following days I could feel some pain, so in the end I decided to take a holiday break and hopefully I'll resume on Monday.

Again beyond 100K; sweet :) 50 12 - 18 Dec This week's totals: 6x, 10:00, 102km [11:35] ① 1:19 ② 1:13 ① 1:20 ② 1:02 1:30 3:34 ① 13.1km ② 12.0km ① 13.5km ② 11.0km 15.9 km 36.1 km ① ST 6x1km/2' ② ER 11km [TM] ① ER + hills ② ER 11km ER 15km RT 36km ① 168 hrm ② 139 hrm ① 134 hrm ② 136 hrm 141 hrm 142 hrm ① 3:57 min/km ② 5:27 min/km gym (0:45) gym (0:50) An exemplary week; everything according to the plan. Intervals on Tuesday; I managed to go from 5 to 6 and increase the pace by 5 seconds from last week, so I'm quite happy with the progress. On Thursday I hit some hills but this time I took it easy and it was mostly just a recovery run with some hills incorporated. On both days I did easy runs in the evening too. Then Saturday 15K easy run and on Sunday a running trip of 36km -- that was tough! I forgot to take my carefully crafted map (digital of'coz) which caused some extra complications. At the turn-around point I was trying hard to get to the other side o...

Pretty good week; 5 trainings, 80+K, everything according to the plan. 49 5 - 11 Dec This week's totals: 5x, 7:54, 81km [9:54] 1:03 ① 1:13 ② 0:58 1:38 3:01 11.1km ① 12.3km ② 9.7km 15.9 km 32.0 km ER 11km ① INT 5x1km/2' ② ER 9km RS RT 32km 136 hrm 154 hrm 138 hrm 5:21 min/km ① 4:02 min/km gym (1:00) gym (1:00) Started easy with a short run on Tuesday, but then two runs on Thursday, including intervals; unfortunately my knee was still giving me trouble but I managed to shorten the rest period from 3 to 2 minutes, keeping the same speed of the intervals (4:02). Then some strength training on Saturday (intervals up the hill). And finally on Sunday a nice finale: 32K running trip. I set off a bit too early so I was finishing when it was dark, but all in all it was a fairly nice run. Next week I hope to increase the overall volume a bit and if I manage to keep this pace then it looks like I'm going to finish this year on a high note ;)

Finally back to serious training. 48 28 Nov - 4 Dec This week's totals: 5x, 7:14, 74km [8:24] 1:16 1:20 1:19 1:02 2:16 13.1 km 14.1 km 11.7 km 11.0 km 24.4 km ER 13km SR 14km ST 5x1km/3' ER 11km RT 24km 139 hrm 145 hrm 163 hrm 140 hrm 140 hrm 4:02 min/km 5:21 min/km abs (0:10) gym (1:00) Starting from this week and until after Christmas I'm in Warsaw. It was also a very busy week at work so I'm really happy that I managed to squeeze in 5 trainings. First an easy one on Monday, then somewhat faster on Wednesday and interval training on Thursday. That was a tough one, as my right leg really was not happy with all this running and I had to tell her to shut up. In the end I decreased the number of intervals, increased rest in between them and walked during the rests instead of jogging. And I also didn't press 100%. Probably I should have called it off altogether but I just couldn't do it. Then another easy training on Saturday and a 24K running trip o...

An uneventful, easy week 47 21 - 27 Nov This week's totals: 4x, 5:02, 48km [6:47] 1:17 1:25 1:13 1:06 12.5 km 13.4 km 12.1 km 10.0 km ER 12km ER 13km ER 12km RS 57' [TM] 140 hrm 135 hrm 148 hrm 5:46 min/km 5:49 min/km #9 gym (1:00) squash (0:45) A bit late summary of last week. What can I say, an easy week. Recovery run on Monday. Then I was three days in Paris but I managed to squeeze in two runs along the Seine. One of them at before 8 o'clock in the morning, so I was rather pleased with myself that I managed to get up for a run ;). Then on Friday I did some hills on a treadmill and it would be a very decent week, only on Sunday I didn't feel like going for my weekly long run and called it off. Oh well. Next week it's time to step up the training with Egmond half-marathon and Paris marathon in mind.