Miles:
7537 total / 235 in 2018
Goal:

Mid-term goal: to qualify for Boston (turning 40 in May 2014).

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  • 3 miles
  • 0:00 time
  • 384 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Interval training (QSC). 5.6 km

    Hot and windy, but lower humidity. Big group, many new faces. Also, Samuel Eto'o signed up with QSC.
    0.8k warm-up at 5:59 pace.
    4 x 800m at 3:04, 3:04, 2:58 and 3:00, with a 200m recovery wa... read more

  2. RUN
    good Interval training (QSC). 6.45 km

    Hot and slightly less humid, slight breeze.
    1.25km warm-up at 6:29 pace.
    Pyramid of 200m, 400m, 600m, 800m, 600m, 400m and 200m in 42, 1:21, 2:13, 3:09, 2:08, 1:22 and 36, with a 200m recovery w... read more

  3. RUN
    good Interval session (QSC). 7.15 km

    Another hot and humid session, but a slight breeze. A few new faces too.
    2.15km warm-up at 6:28 pace.
    3 x 600m at 2:23, 2:10 and 2:09, then 3 x 400m at 1:24, 1:21 and 1:24, with a 200m recovery wa... read more

  4. RUN
    good Tempo run at Aspire Zone. 8 km

    Splash and Dash at Aspire Zone - more expensive this year and thus fewer people. Went with Slawek, mostly to catch up.
    6km in 28;50 (5:06, 4:56, 4:53, 4:45, 4:41 and 4:26).
    2km cooldown barefoot at... read more

  5. RUN
    good Interval training (QSC). 6.65 km

    1.65km warm-up at 6:10 pace.
    5 x 600m at 2:23, 2:17, 2:15, 2:15 and 2:10, with a 200m recovery walk / jog in between.
    2km cool-down at 6:53 pace.

  6. RUN
    great Long run (stuga - Oskarshamn). 18 km 01:37 08:42 pace

    Third of this summer's long runs between Oskarshamn and Äverum, this time from the stuga to town. Perfect weather, sun a bit strong, but felt glorious. First 5km with Carmen, who then ran back... read more

  7. RUN
    good Interval training (QSC). 6 km

    Hot and starting to be humid, nice turnout.
    1.3k warm-up at 6:17 pace.
    5 x 400m at 1:28, 1:19, 1:19, 1:22 and 1:19 with a 90-second recovery, then after 3 minutes 5 x 300m at 1:03, 1:00, 1:01, 1:... read more

  8. RUN
    good Interval training (QSC). 8 km

    Very windy. Smallest group in a long time.
    1.2k warm-up at 6:33 pace.
    10 x 400m at 1:33, 1:30, 1:30, 1:29, 1:28, 1:37, 1:34, 1:28, 1:28 and 1:21, with a 200m jog / walk recovery.
    0.8k cool-down.

  9. RUN
    good Al Markhiya. 8 km 00:42 08:22 pace

    Better weather conditions today. Last 1km in 4:22.

  10. RUN
    good Al Markhiya. 6 km 00:32 08:29 pace

    Very dusty conditions, but I just had to go for a run. Probably a mistake, rationally speaking. Last 1km in 4:43.

  11. RUN
    good Long run. 13 km 01:10 08:38 pace

    A cooler morning and a nice run with some DBRC guys. Unfortunately had to cut it short due to stomach issues.

  12. RUN
    good Interval training (QSC). 7.6 km

    It is officially hot: 34C tonight.
    1.6k warm-up at 5:50 pace.
    5 x 800m at 3:09, 3:09, 3:12, 3:16 and 3:17, with 1-minute recovery.
    2k barefoot run at 6:02 pace.

  13. RUN
    good Interval training (QSC). 4 km

    Third, and last, one-mile time trial of this outdoor season. Slightly fewer people, but great atmosphere. Pretty hot too... Very happy with my time, a new PB (running in a bigger heat definitely he... read more

  14. RUN
    The Pearl. 10 mi 00:59 05:53 pace

    Easy conversational run with Hassan on the Pearl in the evening.

  15. RUN
    Corniche. 10 mi 01:00 05:57 pace

    Friday morning run with Carmen, to the Corniche and back.

  16. RUN
    good Interval training (QSC). 7.25 km

    Another good session. A nice cool wind, a big group. Ran 400s in teams of two, then cool-down run barefoot.
    1.25k warm-up at 6:26 pace.
    10 x 400m at 1:24, 1:22, 1:23, 1:24, 1:24, 1:24, 1:24, 1:25... read more

  17. RUN
    good Al Markhiya. 8 km 00:41 08:11 pace

    A neighborhood run in the morning before work. A bit foggy and cool. Last 1km in 4:18.

  18. RUN
    good Long run. 21 km 01:58 09:03 pace

    Warmer now... Ran last 10km alone, all in the new Al Bidda Park.

  19. RUN
    good Interval training (QSC). 6.5 km

    Another good session, though the weather is beginning to turn!
    0.9k warm-up at 5:41 pace.
    6 x 800m at 3:10, 3:02, 3:04, 3:07, 3:07 and 3:00, with a 2-minute recovery in between.
    0.8k cool-down a... read more

  20. RUN
    good Al Markhiya. 8 km 00:41 08:09 pace

    First run in a week, after my short stay in freezing Krakow. Felt good, last 1km in 4:12.