Author: steen

Another 10 km in my legs at a pace of 5:33 min/km. Not too bad though I felt it should have been better. This was probably due to the sun shining or could it be that I changed back to listening to R&B instead of my faster paced rock playlist ;-)

In 56:51 minutes. This means I can keep the pace at 5:30 min/km for 10 km all by myself! My knees hurt a little but otherwise it went very well.

Today I got out a litte later than I had hoped and it actually didn’t start that good. I think I was partly hurt by not being out for four day and partly because I was out on friday, drinking a little more than I should have.
But once I had paddled round the cemetery once I decided to try pick up my brother. He was otherwise occupied so I had to continue on my own. Did a swing round Avedøre-broen and finished home after 21,2 km in a little more than two hours just as the hail started pouring down. Springtime, huh!

But after taking a short walk they seemed okay and I decided to try my new average speed at a 5km trip.
Did allright keeping up the pace being a little short of breath most of the time and finished the 5.15 km in 27:09 which means the average speed was 5:16 min/km.

Got up this morning, ate a banana and drank a glass of water and ran for a couple of hours covering a distance of 24,4 km in 2:25. Admitted I had problems the last two and walked for a while but the average speed was still under my regular 6m/km limit.
Made the half-marathon distance in 1:57!
Still a while to go to a full Marathon but with some serious moments of zen over the next weeks who knows?

The Bryggebroen was up for a ship to pass just when I arrived. I decided I could prolong the route so I would not have to wait for the bridge to come down. Well I ended up waiting for the same ship to pass two bridges down anyway, duh!
After the bridge came down I picked up on this guy running mighty fast back a couple of kilometers.
I ended up running 14,6 km in 1:24:25 which gives an average speed of 5:46m/km.

Thursday/friday last week I was sick. Got up friday night and actually cykled about 50km on saturday but didn’t feel like running sunday. So today I went out for the 10km round and finished in 58:50.

Today my colleague Tommy joined me for a 10 km round. One third through I found my Nike+ Pod was gone. We continued until where I believed the 5 km mark was then turned around hoping to find the pod. Sad to say we didn’t. Oh well, it was good to get out even though my legs hurt a little from sunday.

I had forgot that today was Sparta Marathon Test 2. My friend Sara was here yesterday and she reminded me that I had signed up.
So today I attenden the 15 km test-run. The weater looked a bit gloomy so in fear of getting all wet before the starting line I sinned and took the car crosstown only to find that off course parking was sparse. I had to throw the car at a not quite legit spot so I repented my sin with fear of a parking ticket.
Well, I got to the starting line just in time. I managed to keep up the pace with the 5.30 guys lying about 25-50 meter behind the ballons for the entire route. Only the last three kilometers where a little hard for me but I pulled it through thanks to fabolous guys of Sparta Hold 9.
I did fumble a bit with the chip before the starting line only to realize after a couple of hundred meters that I forgot the paperslip back home, duh! Well I wrote my number on a slip and put it in the bag so I hope they will get the time into the system. Otherwise you will have to trust my belief that I was in in about 1:22:30. Results came online and I did finish in 1:22:24.

Just after work I ran 10,2 km in 59,38 ;-) at a remarkably steady pace? Don’t know what happened between the 7th and 9th! Not too trustworthy them Nike+ Pods huh? Getting better all the time.

With less than three months to may 24th I’m running a little late here. But I can’t give up yet and today I was out running 10,6 km round the cemetery.

After putting the first layer of varnish on the floor of my daughters newly decorated room I took time to do some running in the nice winter weather. Did the tour round Avedørebroen – a little less than 18 km – in 1:50.
Now I can rest a couple of hours before the next layer of varnish.

Got up at 7 this morning and ran 10,25 km together with my friend Sara – forgot to time it. I guess we ran for about an hour more or less. Planning to go tomorrow morning as well.

My friend Robert convinced me to go crosstown in the cold to run 10 km along with 3.500 other runners aspiring to run the marathon.
I did and decided to try and hump along with Robert and the 5:30 minutes per km troup. It worked out rather well but was tough for me the last tree quarters of the distance ;-) Seriously the last quarter I was fighting to keep on.
Finished in 53:58 which is better than expected since I started out ready to fallback to the 6:00 mpkm troup.

Tonight I decided to get out the before I sank to deep in the sofa. Nice evening – should have had a camera and tripod but that doesn’t work out with running.
Finsihed 9.79 km in 58:02.
The hurting in my legs from sunday was almost disappeared but has come back now ;-)

I had only one feet on the ground at a time – meaning I didn’t even stop for a red light. The red lights where at the end of the route when I didn’t sense anything but to keep on running ;-)
The trip lasted 1:44:25 which means I kept an average pace at about 10 km/h and passed a km every 5:54.

Must have started out too fast to get some warmth. Halfway through the usual 5,1 km I was so beat I had to walk for a couple of minutes.
Finished in 28:24 and since I didn’t run very fast in the end I must have started out way over my current potential ;-)

Second day in a row I’m out on the usual 5,1km. Finished in 29:06 which may be because i just ate before going. Heart rate was meassured to peak at 191 and average at 181.

11 days has passed of 2009 and today is the first day out. Not too promising but it has been cold and I’ve been busy. After working 6 hours on the interior decoration project painting the cornice I decided I could fit in a short run. Finished in 28:36.

Not very scientific because of stop by the bakery but todays run round the cemetery with a small extension took approximate 30 minutes covering a distance of 5,79 km.

Not much of a christmas saint but I have kids and a spouse that loves it. To fight the torments ahead of us I took the liberty of running my usual little 5,1 trip round the local cemetery and Carlsberg. This time finishing in 28:34.

Tonight I did the usual 5,1 km round the cemetery – after dark – finishing in 28:52. I feel good… now.

Today I treated myself with an hour of running. More precisely 1:03 covering a distance of 10.5 km. Still a lot of room for improvement and far from the target speed of 5 minutes per km.

It seems this time of year all I can manage is once a week ;-)
Tonight I got out on a 7,3 km route but something went wrong with the timing so I’m not sure how long it took.

Myself to get out the door and ran 5,6 km in 33:17 tonight. Still haven’t managed to get in the water!

I didn’t get up to go swimming this morning so after working on our redecoration project about 4,5 hours I decided to go for another round at the cemetery. This time it was real dark so I made it back in 30:08 cutting 1:20 off of yesterdays attempt.

After a month being sick, down and lazy I finally faced my fears and pulled myself up and did the usual 5,1 km round Vestre Cemetery. Allthough I was able to run all the way finishing in 31:28 speaks for itself! Must get out again this week.

Been working a bit on some redecoration at home and was away for the weekend at Tversted. Ran two small 5 km trips friday and sunday while I was there but I didn’t time it.
Must go swimming in the morning.

After trying a HR monitor on my friend Jan’s training-bike (which said my HR was at 90 with little to no activity) I got a little fixated on getting a HR monitor myself.
Landed on a Garmin FR 50 with a very basic feature set. But it meassures heart rate and time and I have now been monitoring my HR since yesterday and is now calmer knowing that I can get down below 50 and until now up to 190.
Today I took the first run with it finishing my usual 5.1 km in 27:48. Other than that I have only been swimming 1 km on tuesday. Low week :-]

Today I ran together with my friend Sara. We attended the Powerade test and finished 21 km in 2:21:33. Again not an amazingly fast pace but my standards it was amazing to have finished at all.

Could not boot myself to go swimming this morning so realizing the facility closes at 16:30 on fridays I decided I had to go running.
Started of just as the rain started pouring down and got a little soaked. Didn’t time it but it felt like average time for the 5.1 km.

After sundays endeavour I find that energy has been at a low. I suspect this is due to inactivity so today after realizing the local swimming facility was closed at 17.30 I decided to run the usual 5.1 km. Went okay in about 28 minutes. Feeling good again :-)

Today I was feeling to good for my own good. I started out thinking I would run for about 10 km – maybe a little more. On the way I kept prolonging the route ending up taking a long leg round Avedørebroen… which turned out to be too much.
After 15,5 km I walked for a bit and ran a little more but the last 4 km of the trip was very painful walking licking myself for not bringing a cell-phone to call somebody to come pick me up :(
After beeing on my feet for 2 hours and 45 minutes I had covered a distance of 23 km and could hardly climb the stairs. Oh well, I guess after a couple of days I will no longer be walking like an old man ;)

Mhy colleagues and I attended the now 5 day event. No the most agile bunch these IT guys but could produce a team of five to run.
I came in at an amazing 25:49… well amazing to me anyways. Lot of commotion going on there but somehow the crowd and maybe the other participants make you do more.

Tonight I planned to just go one round but halfway through my brother called to hear if we should go jogging. I decided I could go for two rounds. He met up with me on the second round and as a result of this I did 8 km in 48 minutes.

Tonight I did three rounds of Vestre Kirkegård totalling 11 km in 65 minutes.
I felt that I had rested long enough and the pains I felt in the groin where diminishing. Realizing the Powerade test is only one month away I need to move ahead. Today I really felt I had found a good rhythm and if my knees don’t break I now feel confident that I can run the 21 km.

Tried some interval running and had to take a walking pause for a couple of minutes. Finished in the same 28 minutes as last time.

Ran the usual 5,1 in just 28 minutes this evening. Started out in my usual pace but found the resources to give it a little more speed on the last two kilometers. This time my brother Jakob was with me on the first part of the route for the first time.

Working late until three in the morning I was out at 10 and managed to crawl 5,1 km finishing in just under 30 minutes. Not very satisfying but still 5 km in my legs.