Run

Wasn’t in the mood to run today but went out anyway; I figured that it would be my last chance to run until Monday, so better get it done. About 9km in total with the last 5 minutes done at a good gallop. That’ll do.

Last night I tried my newest gadget: the Swimovate Pool-Mate.
A watch that basically counts strokes and laps – without the need to press any buttons.

Out of the box, my initial impression was that it looks cheap; it has to be said however, that @ £70, it wasn’t actually expensive.
Had a quick read through the instructions during the 2 minute walk from the car to the pool and I knew all I needed.

Simple to use and the only ‘mistake’ it made was that it didn’t count the laps in my kik-set. Apart from that, breast-stroke, one-arm free, sculling , back stroke all were counted.
It will be very helpful for the next 1500m set and pretty useful for the 10×400 sets in a 25m pool… Nice piece of kit!

9km Lunch

Short run during lunch: 9km @ 4:31/km average pace. Picked up the pace a little at the end. Legs felt very good after resting all weekend. If it wasn’t the last week in October I’d plan some serious training this week; I feel really good!

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I will go out now and attempt some roller-skiing for the first time this year, the second time ever and the second time in 5 years! Helmet will be securely fastened and there shall be an overly-tight grip on the poles at all times. Let’s see what transpires…

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Back and in one piece. Thoughts are that it is difficult to get a workout from the things: the poles don’t grip very well so it is very difficult to get a proper follow-through on the push. Average HR for the 65 minutes was a sloth-like 114bpm… Having said all that I suspect that my arms and stomach muscles will ache around this time tomorrow, so if it causes muscle pain, it can’t be a total waste of time. 1:45 for the day.

Not So Epic After All

Well, I didn’t execute my plan for a couple of reasons.

Firstly, I felt bad last night and this morning; headache and sore throat still! The wise decision would have been to scrap the plan totally. I didn’t do that; instead I made a new plan: Cancel spinning, go for a swim and then see how I feel.

The swim went well: 200 w/u + 8×400 on 7:00 The 400 splits were between 6:30 and 6:40. That’s 1:37,5-1:40/100. Slow indeed but the sets were swam EASY so it’s not as bad as it seems.

I then went for lunch, a nice sit down long drawn out affair, after which I decided to go on an expedition to find a pair of boots. I walked at least 2,5 hours in my search and -of course- bought the pair of boots that I liked in the first shop! The 2,5 hours wasn’t a waste though. I got some easy exercise and I’m also convinced that the boots I got are the ones I wanted.

Boots in hand, I proceeded to Kista from where I ran the back section of the Ursvik 10k trail. Totaldistance 9,0km @ 4:26/km, av. HR 147.

So that makes the day’s total 3,4km swim and 9km running – Epic? I think not!

Epic Plan

I’m using the word here in a relative sense: Tomorrow’s plan is to do three hours of training – certainly not epic to most people who consider themselves as future Kona participants… I do consider myself as a future participant, but that plan is long term. Thus far in 2010 my average training week has been 3:10 – so to consider doing my week’s training in one day is somewhat epic. The plan is as follows:

08:30 Breakfast

Relax, read and prepare for swim.

10:00 Swim – long set. ??x400. Focus on technique. End with some fast 100s.

Eat something after swim

12:00 Spinning – liquid calories during class.

13:30 10km Run… try to hold 4:30/km

Sauna, fluids then large snack

18:00 dinner.

Long Way Home

I ran home from work today – for no other reason than that I wanted a change; I didn’t really feel like a run to be honest! At the first turn I decided to go left instead of right and take the long way home:

At times I felt pretty slow but considering the terrain, a 4:34/km pace at a moderate 149 av. HR is pretty respectable and indicative of pretty good form…

I’ll most likely rest up tomorrow and prepare for “Epic Friday”.

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I’m still pretty upset about yesterday’s swim.