Archive for the ‘running’ Category

SpringCross 2011 reflektion

Tuesday, May 10th, 2011

Underbart vårväder, 20 grader och strålande sol och min första löptävling sen Midnattsloppet 2007. 2 varv på en 6 km slinga runt Norra Djurgården med start vid Stockholms Universitet var planen för dagen. Visste inte riktigt vad jag skulle förvänta mig men med tanke på att jag springer runt 12 km på mina 70 minuters distanspass med distanspuls (150-163 slag/minut) så tyckte jag att jag borde kunna klara mig under 65 minuter utan att veta något om banan.

61:47 blev min officiella tid och placering 369 av 740 startande i Herrar 12 km. Ganska så i mitten men ändå på övre halvan i alla fall. Jag är jättenöjd men ändå lite retsamt att jag inte klarade 60 minutersgräsen och fick en guldmedalj.

Det är svårt att säga hur mycket jag tappade på att inte få springa i mitt egna tempo på första varvet. Det blev så klart ganska trångt i början vilket resulterade i lite ryckig löpning. Om man jämför kilometertiderna, som inte matchar helt då min Garmin fick första varvet till 5,9 km, så ser man att jag sprang ganska jämnt men lite snabbare andra varvet.

Varv 1 Varv 2
5:40 5:33
5:13 5:00
4:54 4:57
5:07 5:15
5:40 5:30
5:07 5:06

runkeeper

Från runkeeper kan man se hur pulsen stadigt steg för att kulminera vid 194 slag per minut i sista backen några hunder meter innan mål.

Bilder från dagen

Skog

Den vackra skogen vi gick igenom till startområdet.

Träd

Ett sånt träd vill jag ha i trädgården.

Kotunga

Kotunga.

Warm-up

Uppvärmning inför Damer 6 km.

Flottsund-Lunsentorpet-Fläktanstugan 13 km

Monday, August 30th, 2010

Screen shot 2010-08-30 at 12.02.47.png

Open in Google Earth

Yesterday I went for a bit of trail running south of Uppsala.

I ran on the easy to follow (orange markings on the trees) Upplandsleden from Flottsund via Lunsentorpet to Fläktanstugan and back. Made for a total of 13 km of running on a pretty decent trail with lots of tree roots in the wonderful Lunsen forest.

Hopefully I can get hold of a map so I can go for a more circular route next time.

Creating advanced workouts for your Garmin Forerunner

Thursday, August 12th, 2010

I finally got tired of having the clock continuously complain about too low pulse during the beginning of my heart rate zone based runs.

The beeping usually made me run faster than I wanted from the start just to get to the correct zone instead of doing a proper warm-up. As I have asthma, the warm-up is critical for me so I had to get rid of this bad behavior.

The solution is to create an advanced workout. Don’t worry, it’s much easier than it sounds. However, it requires a program on your computer as the clock does not support the creation of advanced workouts. For this you need to use the Garmin Training Center program.

Download Garmin Training Center here.

Once installed you just do “New Workout” and create the steps you want in your workout. For my distance runs I have a five minutes slow warm-up as the first step, the actual distance running as the second step, and a slow five minutes cool down in the end.

See the screenshot below.

Garmin Training Center

I had to enter the heart rate range manually because for some reason I didn’t get Garmin Training Center’s heart rate zones to match the ones in the clock, and I’m not sure what the result would be if I used them.

Today I created a Fartlek workout which I did this evening. It ended up being pretty much as exhausting as I thought it would be, but that’s just good!

The fartlek workout uses the repeat function where steps 2 and 3 are repeated 4 times.

Garmin Training Center 2

When you’re done creating workouts just do “Send to Device” and the next time you start Garmin ANT Agent and sync with the clock the workouts will be transferred.

Notice that when using Advanced Workouts the auto-lap function is disabled. So you cannot get the time per km during the session or when viewing the session on the computer afterwards.

Happy running!

SALOMON S-Lab 2 XT Wings

Tuesday, August 3rd, 2010

IMG_2062.jpg

Old slow shoes on the left and new fast shoes on the right.

Before the summer I realized that my old trusty running shoes had seen better days. That they were starting to fall apart was a sure sign that it was time to look for a new pair.

After some googling I realized that the “new” term trail running is what me with my orienteering background enjoy the most. One of the better shoes in that category is Salomon’s XT Wings in the S-Lab edition, so I got them.

And I absolutely love them!

They sit brilliant on my feet and the feeling when running is outstanding. I especially notice a big difference on steep bad quality tracks where I now can totally trust my feet not to slip which let me run more relaxed.

In the zone

Friday, July 23rd, 2010

15 years ago when I competed in orienteering I used to do quite serious running training. I even bought a clock with a heart rate monitor to make sure that I did workout sessions with the correct intensity.

Now when I’ve started to train for Lidingöloppet in September I bought myself a Garmin Forerunner 405cx to keep track of my running.

Today I did my first heart rate zone run in 15 years! Felt quite odd at first but in the end it was the easiest 10k run I’ve done in ages. Though it was quite hard to keep the pulse down during the longer climbs and when going down again I sometimes had to push a bit extra to avoid the too-low pulse signal. But I guess that will get easier with practice.

Hopefully I can add some kilometers per week by doing most of the running in a more “correct” lower intensity.

TrailRunner and Dropbox

Thursday, July 1st, 2010

If you use TrailRunner and you use Dropbox there is a way to combine the two. That way you get your data backed up and automatically synchronized between multiple computers. Read more here: TrailRunner 2.1v467 — Synchronizing your diary