Miles:
7578 total / 276 in 2018
Goal:

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

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Entries

  1. RUN
    good Al Bidda Park. 11 km 00:58 08:28 pace

    A nice brisk run at 7am with Jeff, Shawn and Gareth around the park, starting and ending at QSC. Hours before massive rainfall and flooding...

  2. RUN
    good Interval training (QSC). 6.9 km

    A good session with a very big group. Ran 400s in teams of two, then cool-down run barefoot.
    1.65k warm-up at 6:15 pace.
    10 x 400m at 1:22, 1:21, 1:21, 1:22, 1:26, 1:25, 1:26, 1:29, 1:29 and 1:26... read more

  3. RUN
    good Interval training (QSC). 5.05 km

    Big group again. Sadly, a run-in with club security - after talking to management, will have to shift our sessions from 6:30 until 7:30pm.
    1.65km warm-up at 6:21 pace.
    5 x 600m at 2:09, 2:04, 2:07... read more

  4. RUN
    good Interval training (QSC). 6.4 km

    Slightly less humid. Great turnout again, some core and stretching afterwards.
    1.6k warm-up at 6:17 pace.
    8 x 400m at 1:25, 1:22, 1:22, 1:22, 1:21, 1:20, 1:22 and 1:20, with a 200m walk recovery.... read more

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

    Still tough, very humid conditions... but largest group ever! Chatted with Femi Ogunode's wife during cool-down.
    0.8km warm-up at 6:31 pace.
    3 x 600m at 2:13, 2:13 and 2:10, then 3 x 400m a... read more

  6. RUN
    good Al Bidda Park. 9 km 00:50 08:59 pace

    Slightly better weather on this early morning run with Carmen.

  7. RUN
    good Interval training (QSC). 6.6 km

    Great turnout again on an extremely humid evening. "Alberto's 300s".
    0.9k warm-up at 6:26 pace.
    7 x 300m at 1:07, 1:05, 1:06, 1:04, 1:04, 1:03 and 1:01, with a 300m walk/jog reco... read more

  8. RUN
    good Interval training (QSC). 4.4 km

    Great turnout on an extremely humid evening. Nice to have Ewa with me, did some stretching together afterwards.
    0.8k warm-up at 6:55 pace.
    6 x 400m at 1:38, 1:24, 1:18, 1:20, 1:22 and 1:21, with ... read more

  9. RUN
    good Las Wolski. 11 km 01:06 09:39 pace

    A great run in Las Wolski with Carmen. We rode bicycles to Cichy Kącik before and after, so some 6-8km of cycling on top.

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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.

  15. 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

  16. 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

  17. 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.

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

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

  19. 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.

  20. 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.