Training for upcoming Marselis-run

I ran longer and faster than usual to test my current shape before the up-coming Marselis run on sunday. I think it went pretty good. I did not push myself and the pulse was not that high, so I am quite optimistic concerning sunday ;o)

Distance: 15.3 km
Avg. pulse: 158
Avg. speed: 13.7 km/h
Avg. 1 km: 4.22

Lovely weather - wee :o)

Fantastic weather, a big contrast to many days with rain and windy sucky weather. The run went good. It was the first one for some days. Now I am back in Aarhus after working some days at Sealand. So back in the shoes again! ;o)

Distance: 7.7 km
Avg. speed: 13.2 km/h
Avg. pulse: 157
Max pulse: 168

Rain and thunder

After spending some time working at Sealand, I was longing for a run back in Aarhus. I raced a bit with another runner, we went different ways after four km.

I tried to run a bit faster and the last two or three km, I increased the speed. The effect was a pulse peaking at 176, a max speed of 16.5 km/h and avg. speed of 13.9 km/h :o)

Distance: 9.6 km

Evening trip in light rain

It's getting colder, brr.. only 15 degrees. A bit of fartlek, which I like a lot. The rest of the trip was plain running. Tried to run as fast as I could ;o) My speed record so far is 24.5 km/h.

Avg. speed: 13.66 km/h
Max speed: 23.1 km/h
Distance: 7.8 km

Lovely run in the rain

Refreshing! My first run in the rain. Previously I've avoided running in the rain but it can actually be very refreshing and nice. I did a bit of fartlek but most of the trip was just ordinary running.

Distance: 7.7 km
Avg. speed: 13.1 km / h
Max speed: 17.7 km / h

Run in Ballerup

After living at a hotel for some days, it is especially nice to jump into the shoes and run. So I just went a bit around in the neighbourhood. The hotel is located in the IT mekka in Malmparken, Ballerup so there are not any dedicated routes or forests. Instead I ran on the asphalt and looked at the companies.

Distance: 5.7 km
Avg. speed: 11.7 km / h
Max speed: 14 km / h

A bit faster on a hot day

26 degrees, sunny and very warm. I followed a group of Aarhus 1900 runners who participated in ½ marathon. They looked quite tired - the weather today is also not so well for running, it's just too hot for my taste.

Anyway, I tried to run a bit faster than the last times. Just to stretch myself. There's an upcoming week of hard work so I have more time to restituate.

Max pulse 175.
Max speed: 16 km / h
Avg. speed: 14,62 km / h
Distance: 4,3 km

Along the water to Risskov

What a beautyful day to take a ride along the coast to Risskov and back the same way. There were lots of other bikers and runners. Sunny and warm.

Distance: 24,2 km
Max speed: 40.7 km / h
Avg. speed: 22.6 km / h

Quiet bike trip around the first Brabrand lake

I went for a nice ride on my new Trek. It drives really nicely. I didn't feel like racing, also the bike needs some minor adjustments before I will do that.

Longer run

I had plenty of energy so I decided to run a bit longer than the last times. My ankle is without pain so I guess it is okay again.

After about 4 kilometres I did some fartlek. I pushed myself so much that it was not so easy to breath in the end. I could not get air fast enough but it went over pretty quickly. It seems that my muscles are strong because I can easily continue if I could get air fast enough. Fartlek is good to combine with other types of training, like running in hills.

Max pulse: 180
Max speed: 19.4 km/h