This morning at 5 am we saw a sunrise out of the ordinary. Actually I think I have to say that this was the most beautiful sunrise I have ever seen, at least here in Denmark !!!
Here is a couple of shots but I have to say: They dosn’t nearly show how beautiful it was in real !
Remember to click on the pictures to get it in full size !
Tine didn’t feel like running today, it was raining and she was tired, so I started with a 13 minutes (2Km) warm-up and then went for my 8720 meters with a max pulse of 150. It went surprising well and very easy today in spite of I was rather tired. Took 42 minutes and 30 seconds which gives an average speed of 4:52 minutes/Km - the best speed this year with the pulse below 150 !
Yes my plan was to go to the park and run but as it was raining rather bad I decided to just run my normal route and run the same length as Tuesday.
Today Tine and I ran 26 minutes as she added one minute more compared to Tuesday. I guess this mean that we will soon be running 30 minutes again….
Then I did my 5540 meters at a high pace as I was allowed a max pulse of 175. I must admit it was hard, very hard indeed but it paid off with the fastest pace this year…. 4:19 minutes/Km - wow !
No I didn’t go to the park today but I ran where I usual do. This is because I’m so far with my own program that I’m able to run 8.33Km in the park every Sunday now. Starting this Sunday will do 5 laps (8.33Km) in my low pace and then slowly run a little faster every week. This is perfect for 2 reasons.
Some years ago I did this park race every month and I’m looking forward to do it again. It’s a very down to each race and everyone are welcome no matter how fast or slow they run. The hole idea with the race isn’t to get fast runners but to get as many people to run on a regular basis and enjoy running.
My second ride after the long break from bicycling. It’s nice to be out again but I feel that I lost quite some speed compared to the shape I was in before the break….
All in all a nice ride and with an average speed of 29.2Km/h I really can’t complain.
Ok, the recovery week are over so now it’s time to run a bit longer every week for the next 4 weeks.
Today Tine and I went out for 25 minutes in her pace. She is slowly pushing herself to run a little longer without overdoing it and I think it’s a good plan.
After running with Tine I went out on my own, this time 8720 meters in my standard low pace. It went very well and with an average speed of 4:55 minutes/Km I’m very happy !