Today just finished 20 x 1 min @ 4:17 per km pace. Pulse highest 167 . Walkrest back to 120bpm 60-90 second . Looks like 22-22:30 is possible right now.
Yes, 22:30 sounds doable. However, HR 167 looks surprisingly high for such short intervals. I am 67.7 y.o. and my HR reaches 150 not earlier than around 2 km mark during weekly 5K tempos @ 4:15-4:20. I assume that "tastes differ" though.
This post was edited 4 minutes after it was posted.
Today just finished 20 x 1 min @ 4:17 per km pace. Pulse highest 167 . Walkrest back to 120bpm 60-90 second . Looks like 22-22:30 is possible right now.
Yes, 22:30 sounds doable. However, HR 167 looks surprisingly high for such short intervals. I am 67.7 y.o. and my HR reaches 150 not earlier than around 2 km mark during weekly 5K tempos @ 4:15-4:20. I assume that "tastes differ" though.
Yes, that 167 was measured in only one rep at the end of the workout.🖐🧙♂️
Ran 10 k easy steady today @ 5:56 mln per km pace. Now enjoying dlnner at restaurant . Will later go to sportsbar to follow Champions League football (soccer) . Will be a nice evening ......🖐🧙♂️🇸🇪
Hey Coach, have you been able to get outside more? The weather is finally turning where I live. Though it's 75 degrees one day, and 30 the next, sometimes!
Hey Coach, have you been able to get outside more? The weather is finally turning where I live. Though it's 75 degrees one day, and 30 the next, sometimes!
Hey, the springtime here is still in a various weather and not what I prefer for outside running, and besides I really like treadmill running when you get your own personal " pacemaker" and just follow along to get your best individual training pace . And of course it functions very well to get the best possible race results as e.g when I trained 99% of time at the treadmill the winter -87/88 when I on New Years Eve won the Gothenburg Sylvestre race 10,55 km 🥇🏆( quarter of a marathon ) in time 31:27 min ( about 2:58 min / km) and a "nasty " hill in it ( the about 400m( ?) road up to the so called ' Masthuggs church' .🖐🧙♂️🖐
Hey Coach, have you been able to get outside more? The weather is finally turning where I live. Though it's 75 degrees one day, and 30 the next, sometimes!
Hey, the springtime here is still in a various weather and not what I prefer for outside running, and besides I really like treadmill running when you get your own personal " pacemaker" and just follow along to get your best individual training pace . And of course it functions very well to get the best possible race results as e.g when I trained 99% of time at the treadmill the winter -87/88 when I on New Years Eve won the Gothenburg Sylvestre race 10,55 km 🥇🏆( quarter of a marathon ) in time 31:27 min ( about 2:58 min / km) and a "nasty " hill in it ( the about 400m( ?) road up to the so called ' Masthuggs church' .🖐🧙♂️🖐
Hey Coach, have you been able to get outside more? The weather is finally turning where I live. Though it's 75 degrees one day, and 30 the next, sometimes!
Hey, the springtime here is still in a various weather and not what I prefer for outside running, and besides I really like treadmill running when you get your own personal " pacemaker" and just follow along to get your best individual training pace . And of course it functions very well to get the best possible race results as e.g when I trained 99% of time at the treadmill the winter -87/88 when I on New Years Eve won the Gothenburg Sylvestre race 10,55 km 🥇🏆( quarter of a marathon ) in time 31:27 min ( about 2:58 min / km) and a "nasty " hill in it ( the about 400m( ?) road up to the so called ' Masthuggs church' .🖐🧙♂️🖐
Hey, the springtime here is still in a various weather and not what I prefer for outside running, and besides I really like treadmill running when you get your own personal " pacemaker" and just follow along to get your best individual training pace . And of course it functions very well to get the best possible race results as e.g when I trained 99% of time at the treadmill the winter -87/88 when I on New Years Eve won the Gothenburg Sylvestre race 10,55 km 🥇🏆( quarter of a marathon ) in time 31:27 min ( about 2:58 min / km) and a "nasty " hill in it ( the about 400m( ?) road up to the so called ' Masthuggs church' .🖐🧙♂️🖐
you need to get a Garmin, coach!
Hey, I have a Polar . I think I will have an easy run outside tomorrow when weather forecast says 15 + C ° and sunny weather. Perfect for a run in shorts .
Today I had a threshold interval, short reps 10 x 2 min @ 4:34 min per km . Felt little bit too fast to be a threshold so I will go with a slower pace next time and longer reps . Just wanted to test that pace .🧙♂️
According to the race website: "Sylvesterloppet is a festive 10 km city race in central Gothenburg on New Year's Eve. Start and finish: Heden, Gothenburg Distance: 10 km"
According to the race website: "Sylvesterloppet is a festive 10 km city race in central Gothenburg on New Year's Eve. Start and finish: Heden, Gothenburg Distance: 10 km"
Yes, the race distance has changed during the years . When I won it 1988 it was 10550m .....( 10, 55 km ) 🇸🇪🧙♂️🇸🇪
According to the race website: "Sylvesterloppet is a festive 10 km city race in central Gothenburg on New Year's Eve. Start and finish: Heden, Gothenburg Distance: 10 km"
Yes, the race distance has changed during the years . When I won it 1988 it was 10550m .....( 10, 55 km ) 🇸🇪🧙♂️🇸🇪
.....and I saw nowadays it's 10 km race with 2 laps of 5 km . When I won it 1988 it was just running from one point to another and the finish outside the old Stadium ' Slottsskogsvallen ' . 🧙♂️
Yes, the race distance has changed during the years . When I won it 1988 it was 10550m .....( 10, 55 km ) 🇸🇪🧙♂️🇸🇪
.....and I saw nowadays it's 10 km race with 2 laps of 5 km . When I won it 1988 it was just running from one point to another and the finish outside the old Stadium ' Slottsskogsvallen ' . 🧙♂️
Today a little variation . Ran 20 x 20-24 sec fast hillreps , jog and walkrest back to 120 bpm . Felt good. 🧙♂️
A new Monday again and training continue. Did first a little sprint training with 6 x fast strides, just to get some sprint back in my legs . Then about 5 hours later ran 10 km @ average 6:14 pace . A good training day . ( Then later on got happy message from one of my Masters runner aged 50+ running almost 10 min faster in Boston than Valencia ) . 💪🙏🧙♂️
How did he qualify for boston? HelL i was faster than that at 50 plus. And boston was helluh fast yesterday so just over 5 mins better is not that great even vs valencia.
How did he qualify for boston? HelL i was faster than that at 50 plus. And boston was helluh fast yesterday so just over 5 mins better is not that great even vs valencia.
Florina is a woman in the F55 age group. She needed 4:00:00 or under and she ran 3:54:39 in Berlin (as per her instagram).
So, in ideal conditions in Boston she ran 16:48 slower than her PB. It's magic.
How did he qualify for boston? HelL i was faster than that at 50 plus. And boston was helluh fast yesterday so just over 5 mins better is not that great even vs valencia.
Florina is a woman in the F55 age group. She needed 4:00:00 or under and she ran 3:54:39 in Berlin (as per her instagram).
So, in ideal conditions in Boston she ran 16:48 slower than her PB. It's magic.
How convenient, it's amazing how he somehow magically forgot to mention that lol
How did he qualify for boston? HelL i was faster than that at 50 plus. And boston was helluh fast yesterday so just over 5 mins better is not that great even vs valencia.
Florina is a woman in the F55 age group. She needed 4:00:00 or under and she ran 3:54:39 in Berlin (as per her instagram).
So, in ideal conditions in Boston she ran 16:48 slower than her PB. It's magic.
Well, let's elaborate 'shortly' on this 'special case'. 😉She contacted me the 7th of November after Chicago Marathon 2025 where she ran around 4:30 and asked if it was possible to run faster in Valencia even if short time left to get some better shape. I told her it was of course little time to train before Valencia to run faster but of course not impossible when I had done ' magical' coaching cases in little time training before. She then ran 4:19 in Valencia and around 11 min faster than Chicago. Then she rested from training several weeks during Christmas and New Years Eve on holidays and came back in my coaching in February this year. Then now she ran even faster in Boston and 4:11: 27 official time ( she had 4:09:43 on her own watch she paused for a short toilet visit) . Her Pb 3:54 was back in Berlin 2024 . 🧙♂️