sub40 on midnight run in Gothenburg

984174_10203726229228905_7992414760696869036_nI've been training pretty hard and felt tired last couple of weeks. Högerfoten suffered a blow when I ran backintervaller two weeks ago, and it has not quite recovered. Nevertheless, I have been able to run on as planned with ran the workout, not missed a pass.

I could even clip with a Skatås all-in last Sunday. All tracks in total completed skatås 44km at just over 4 hours. Perhaps not so surprising that I was worn in the week.10599723_10203681085100330_1911379591867165700_n

I made the last entry pass on Tuesday, tisdagstraileni Ängårdsbergen. Then I rested from the run the rest of the week. Instead, I focused on weight training and swimming, given next week's triathlon. More on that in a separate post.

On Saturday I brought the body with 1500 m crawl after lunch, and was able to relax and recharge with salmon and rice, and lots of fruits and raisins in the early evening. 3 hours before the start, I ate nothing, saw just to drink sports drink last hour.

After a short warm-up, barely 2 km in seal dust Hill, I put myself in starting the fold for tier 1B. Just then the sky opened up, and a heavy rain poured out upon us. Things did not improve to the start was delayed 5 minutes. I was not especially cold, but I have to remember plastic bag until next time. It's nice to run in short sleeves, but not nice to stand and freeze before starting.

The start went, and I added myself in the midst of starting the group. It was nevertheless a bit cramped, and it took the 500 m before I came by enough to find my tempo. At 1 km so had the power gone, and it became the 400 metres hurdles over 10 white ouppblåsta frames. Then floated it on. I found my tempo, which was around 3:40 min/km, and then I lay under the threshold heart rate of around 155 bpm. I increases at the end I thought.

A little up and down, but clean, and the first time the warning after 15 minutes came shortly after the passage 4 km. 5th km were up, and here came the first mile of 4 minutes. But then it was just to float on again before masthuggsbacken.

Last year I remember I could find quite a few places up, but now it took against. Several runners passed me in the beginning, but I didn't want to press too much. At the end of the Hill, I was caught up with them again, but it burned properly in the legs. Although it is 4:23 far too slowly. Not even on göteborgsvarvet, I had such a slow kilometers.

Perform I could roll on, but was overtaken. I had perhaps not so much the forces left to end anyway, and after my fastest kilometers, the 8th, at 3:28, Hill came up vegagatan. If it still had been vegagatan, now we ran next door and it was up and down and slängigt. No powder left in the legs and passed by 10 runners the last bit, and an additional kilometre over 4 minutes.

I headed in goals in 39:38 and the total location became 96: (a) and 11 (a) in my age group. A marked improvement since last year with almost 2 minutes and over 100 positions.

So it goes forward. The more races to do it for 40 minutes, the easier it will be. Though I will not say that it is easy to be at 90% of maximum heart rate in a mile. But the more times you do it, the more accustomed you become. I will try to push on in this heart rate of training sessions to come, so get used to the body. In particular, I shall try and press OVER threshold heart rate, to see how long you can work against the lactic acid. To lie and to section on threshold heart rate is, after all, to play safe;)

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