Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Bowman 🇸🇪 |
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STATUS Still Run Streaking. With an 80/20 approach. Im going for a sub 3h marathon this year, there, i said it!
No clubs listed.
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Races
7 -
Miles
9007 -
Miles
0 -
Miles
85 -
WAVA
73.39% -
Mile
6:08 -
5k
19:58 -
10k
38:58 -
Mara
3:16:11
| About Me | |
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44 year old Swede with a couple of kids and a lovely wife. I live in the woods more or less, so there’s a lot of trail running parts of the year. I love data and tech stuff and incorporate that in my training.
Stolen from an article. //Running sucks, and it’s also the most beautiful thing in the world, sometimes simultaneously. It can be a brutal reminder of death and a transcendent affirmation of life.// Proudly borrowed from SPRs page. //This is starting to hurt now . It should. I’m running hard. But I am separate from this pain. It is going to be okay.// - Peak Performance, Brad Stulberg and Steve Magness Show More...
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| Random Q&A | See your Q&A |
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What’s the best bit of advice that you would give to new runners, bikers and swimmers? Take your time. Time in training, is better than a fast time while training :) |
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| Recent Blogs | |
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| Lab test #2: VO2max, MHR, lactate thresholds and pulse zones | Nov 2022 |
| New 10 km PB, in training! | Oct 2022 |
| Vaxjo Marathon, the Dragon Lady was nice today. | Oct 2022 |
| Sub 40 10k? Nope, DNF. | Sep 2022 |
| Lab test: VO2max, MHR, lactate thresholds and pulse zones. | Jul 2022 |
| Recent Training | |||
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4th Feb
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Long Run | 20mi | 2:56:20 |
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3rd Feb
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Trail Run | 6.5mi | 1:08:08 |
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2nd Feb
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Easy | 8.7mi | 1:06:57 |
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2nd Feb
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Easy | 10mi | 1:19:05 |
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1st Feb
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Intervals | 7.5mi | 51:20 |
| Planned Races | |
|---|---|
| March Virtual Mile | 1st Mar |
| April Virtual Mile | 1st Apr |
| Varvet Milen 10k Gothenburg | 15th Apr |
| May Virtual Mile | 1st May |
| Copenhagen Marathon | 14th May |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 5:57 | 3:08 |
| 5k | 19:03 | 12:14 |
| 5mi | 31:02 | 19:50 |
| 10k | 38:38 | 26:38 |
| 10mi | 1:11:54 | 55:37 |
| Half | 1:34:28 | 1:45:41 |
| 20mi | 2:28:30 | 0 |
| Recent Pictures | Show more |
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| 2023 Targets | Set your targets |
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| Recent Threads |
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| How was your run today? |
| Training plans for today? |
| Sub 3Hr Marathon |
| The Streaky Bacon Thread |
| Garmin |
| The Sub 3:15 Marathon Thread |
| Buddies (18) |
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| Followers (19) |
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| Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
| Dist | Races | PB | WB | 2021 | 2022 | 2023 |
|---|---|---|---|---|---|---|
| 1mi | 1 | 6:08
6:08/mi
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65.97 | 6:08 65.97 | ||
| 5km | 1 | 19:58
6:26/mi
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70.15 | 19:58 70.15 | ||
| 10km | 2 | 38:58
6:16/mi
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73.39 | 38:58 73.39 | ||
| 26.2mi | 3 | 3:16:11
7:29/mi
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66.47 | 3:16:11 66.47 |
| Date | Planned Races | Distance | ||
|---|---|---|---|---|
| 14 May | Copenhagen Marathon Confirmed | 26.2mi | ||
| 1 May | May Virtual Mile Confirmed | 1mi | ||
| 15 Apr | Varvet Milen 10k Gothenburg Confirmed | 10km | ||
| 1 Apr | April Virtual Mile Confirmed | 1mi | ||
| 1 Mar | March Virtual Mile Confirmed | 1mi | ||
| 2023 | Result | WAVA | Distance | |
| 1 Feb | February Virtual Mile | 0.00 | 1mi | |
| 31 Jan | January Virtual Mile PB | 6:08 | 65.97 | 1mi |
| 2022 | Result | WAVA | Distance | |
| 31 Dec | Sylvesterloppet GBG | 39:02 | 73.27 | 10km |
| 13 Dec | Ronan's 1,000th Day Running PB | 38:58 | 73.39 | 10km |
| 15 Oct | Växjö Marathon PB | 3:16:11 | 66.47 | 26.2mi |
| 17 Sep | Kretsloppet 10k | 0.00 | 10km | |
| 15 May | Copenhagen Marathon | 3:29:37 | 61.70 | 26.2mi |
| 17 Apr | Marathon Mania | 3:39:30 | 58.92 | 26.2mi |
| 2021 | Result | WAVA | Distance | |
| 26 Sep | Children cancer awareness PB | 19:58 | 70.15 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2023 | 318 | 53 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 371 |
| 2022 | 164 | 165 | 187 | 171 | 173 | 190 | 220 | 207 | 167 | 219 | 243 | 265 | 2370 |
| 2022 | 0 | 0 | 0 | 0 | 0 | 0 | 24 | 50 | 11 | 0 | 0 | 0 | 85 |
| 2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0.4 |
| 2021 | 142 | 121 | 133 | 134 | 127 | 117 | 126 | 142 | 124 | 167 | 172 | 159 | 1664 |
| 2020 | 82 | 57 | 67 | 67 | 65 | 47 | 59 | 46 | 48 | 62 | 54 | 19 | 671 |
| 2019 | 13 | 33 | 30 | 26 | 19 | 20 | 31 | 46 | 60 | 42 | 19 | 32 | 372 |
| 2018 | 76 | 59 | 51 | 25 | 46 | 60 | 57 | 60 | 35 | 73 | 53 | 29 | 625 |
| 2017 | 79 | 61 | 47 | 38 | 56 | 29 | 0 | 38 | 40 | 47 | 64 | 20 | 520 |
| 2016 | 60 | 17 | 0 | 36 | 54 | 30 | 22 | 36 | 57 | 57 | 28 | 29 | 425 |
| 2015 | 48 | 34 | 5 | 17 | 65 | 43 | 4 | 16 | 41 | 26 | 26 | 41 | 363 |
| 2014 | 42 | 15 | 30 | 21 | 26 | 4 | 3 | 16 | 20 | 18 | 52 | 8 | 255 |
| 2013 | 50 | 51 | 32 | 12 | 36 | 11 | 26 | 19 | 5 | 22 | 0 | 31 | 294 |
| 2012 | 45 | 55 | 65 | 29 | 5 | 11 | 0 | 8 | 87 | 80 | 37 | 52 | 474 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 36 | 6 | 18 | 60 |
| 2009 | 27 | 21 | 63 | 51 | 49 | 36 | 37 | 0 | 0 | 0 | 0 | 0 | 283 |
| 2008 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 80 | 27 | 71 | 63 | 258 |
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Sun 8th Jan
Jan 8
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Mon 9th Jan
Jan 9
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Tue 10th Jan
Jan 10
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Wed 11th Jan
Jan 11
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Thu 12th Jan
Jan 12
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Fri 13th Jan
Jan 13
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Sat 14th Jan
Jan 14
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3.1mi,
19:41Run - Threshold
Topped up the week to 110km, and since my legs felt good, I went for a speedy 5k.
Those small rolling hills takes a toll though. Should’ve been slow today, but, if you feel well and the legs wants to have fun, go for it. Split Summary === 1) 1km - 3:55(3:55/km) 151/164bpm [591b/km] 52cal 403/563W 2) 1km - 3:49(3:49/km) 168/172bpm [641b/km] 57cal 433/502W 3) 1km - 3:58(3:58/km) 176/180bpm [698b/km] 59cal 430/499W 4) 1km - 3:58(3:58/km) 178/183bpm [706b/km] 60cal 403/478W 5) 1km - 4:00(4:00/km) 182/185bpm [728b/km] 62cal 411/479W 6) 0.01km - 2(2:28/km) 185/185bpm [457b/km] 1cal 429/432W 8th Jan 2023, 11:00am
Velociraptor wrote: Well done :)8th Jan 2023, 11:52am
Bowman 🇸🇪 wrote: Cheers!8th Jan 2023, 12:26pm
Sigh wrote: Excellent way to finish the week's mileage, well done!8th Jan 2023, 12:29pm
Bowman 🇸🇪 wrote: Thanks mate! Add a comment |
8.1mi,
1:06:59 Run - Easy
Run #2 today, ans slightly less challenging than the lunch run.
Even if pace/HR is easy, it doesn't always mean its pleasant Split Summary === 1) 1km - 5:05(5:05/km) 132/142bpm [672b/km] 53cal 312/393W 2) 1km - 5:06(5:06/km) 140/144bpm [715b/km] 58cal 310/335W 3) 1km - 5:04(5:04/km) 142/148bpm [720b/km] 57cal 315/335W 4) 1km - 5:11(5:11/km) 141/147bpm [732b/km] 56cal 309/334W 5) 1km - 5:12(5:12/km) 141/145bpm [734b/km] 54cal 310/339W 6) 1km - 5:14(5:14/km) 140/144bpm [732b/km] 52cal 310/337W 7) 1km - 5:09(5:09/km) 138/141bpm [711b/km] 48cal 315/403W 8) 1km - 5:11(5:11/km) 138/142bpm [715b/km] 47cal 314/330W 9) 1km - 5:09(5:09/km) 137/140bpm [705b/km] 45cal 318/355W 10) 1km - 5:08(5:08/km) 137/142bpm [703b/km] 43cal 319/337W 11) 1km - 5:06(5:06/km) 136/140bpm [694b/km] 41cal 321/357W 12) 1km - 5:10(5:10/km) 136/139bpm [702b/km] 40cal 317/353W 13) 1km - 5:05(5:05/km) 136/139bpm [691b/km] 39cal 323/357W 14) 0.03km - 8(4:33/km) 136/137bpm [620b/km] 1cal 329/332W 9th Jan 2023, 5:30pm
Sigh wrote: Well done!9th Jan 2023, 5:57pm
Velociraptor wrote: And again! Impressed :)9th Jan 2023, 6:19pm
Night-owl wrote: A nice double well done 9th Jan 2023, 6:32pm
Bowman 🇸🇪 wrote: Thanks guys, it’s nice to get them doubles done for some good mileage. Add a comment
7.5mi,
1:02:15Run - Easy
Easy and quite pleasant after a while. A lot of Easy mileage is the main goal for now.
Split Summary === 1) 1km - 5:14(5:14/km) 126/143bpm [660b/km] 44cal 303/345W 2) 1km - 5:08(5:08/km) 140/147bpm [719b/km] 57cal 305/328W 3) 1km - 5:10(5:10/km) 140/142bpm [724b/km] 58cal 306/331W 4) 1km - 5:15(5:15/km) 140/143bpm [735b/km] 56cal 302/321W 5) 1km - 5:16(5:16/km) 140/142bpm [737b/km] 54cal 303/330W 6) 1km - 5:15(5:15/km) 140/144bpm [735b/km] 52cal 308/338W 7) 1km - 5:11(5:11/km) 141/144bpm [730b/km] 52cal 313/333W 8) 1km - 5:07(5:07/km) 138/140bpm [707b/km] 46cal 317/332W 9) 1km - 5:07(5:07/km) 138/141bpm [707b/km] 44cal 317/349W 10) 1km - 5:08(5:08/km) 137/141bpm [704b/km] 42cal 318/350W 11) 1km - 5:07(5:07/km) 138/144bpm [707b/km] 42cal 319/365W 12) 1km - 5:06(5:06/km) 137/145bpm [699b/km] 39cal 318/340W 13) 0.03km - 9(4:28/km) 138/140bpm [616b/km] 1cal 325/330W 9th Jan 2023, 11:46am
tipsku wrote: Great job, very consistent and good pace9th Jan 2023, 11:49am
Bowman 🇸🇪 wrote: Thanks, well it's a treadmill, so set a speed and hold on :) Jokes aside, i work a bit with pace and incline to maintain approximately the same effort, rather than speed.9th Jan 2023, 12:29pm
Sigh wrote: Looks good, well done!9th Jan 2023, 12:37pm
Velociraptor wrote: Well done :) Easy miles, channel your inner LMH :)9th Jan 2023, 1:24pm
Bowman 🇸🇪 wrote: Thanks, Yes maybe Velo :) I think i'll keep my speedy sessions to though :)9th Jan 2023, 1:30pm
Velociraptor wrote: Yes, it's supposed to be FUN :) Add a comment |
10mi,
1:20:35 Run - Easy
Good feeling, at least after 30 min, then i started increase pace a bit, still not going over my "Low pulse threshold" and it felt good, then lunch break time kinda ended and made me stop
Good session. Split Summary === 1) 1km - 5:13(5:13/km) 129/138bpm [673b/km] 52cal 304/335W 2) 1km - 5:11(5:11/km) 139/143bpm [721b/km] 59cal 303/382W 3) 1km - 5:14(5:14/km) 140/142bpm [733b/km] 58cal 300/325W 4) 1km - 5:13(5:13/km) 139/142bpm [726b/km] 56cal 302/325W 5) 1km - 5:07(5:07/km) 139/143bpm [712b/km] 52cal 310/338W 6) 1km - 5:04(5:04/km) 137/140bpm [695b/km] 50cal 316/352W 7) 1km - 4:55(4:55/km) 138/140bpm [678b/km] 47cal 325/342W 8) 1km - 4:56(4:56/km) 138/140bpm [681b/km] 45cal 323/341W 9) 1km - 4:54(4:54/km) 137/140bpm [672b/km] 44cal 327/342W 10) 1km - 4:57(4:57/km) 137/141bpm [678b/km] 43cal 324/345W 11) 1km - 4:56(4:56/km) 136/139bpm [671b/km] 41cal 325/348W 12) 1km - 4:48(4:48/km) 137/145bpm [657b/km] 39cal 335/359W 13) 1km - 4:48(4:48/km) 137/140bpm [657b/km] 38cal 337/356W 14) 1km - 4:52(4:52/km) 137/144bpm [667b/km] 37cal 332/356W 15) 1km - 4:52(4:52/km) 138/143bpm [673b/km] 38cal 329/360W 16) 1km - 4:46(4:46/km) 139/143bpm [664b/km] 39cal 335/357W 17) 0.17km - 47(4:42/km) 139/141bpm [654b/km] 6cal 337/347W 10th Jan 2023, 12:28pm
Sigh wrote: Great training!10th Jan 2023, 12:56pm
Velociraptor wrote: Well done :)10th Jan 2023, 3:09pm
Bowman 🇸🇪 wrote: Thanks guys!10th Jan 2023, 4:49pm
Night-owl wrote: Good run 10th Jan 2023, 5:14pm
Bowman 🇸🇪 wrote: Thanks!
Add a comment |
6.3mi,
56:36 Run - Easy
Work trip, and stressful run between meetings and dinner.
But hey I will do my run! Just ran a bit, found an air field, and starting to run some loops, felt better than trying to find my way in an unfamiliar place. And it’s done Split Summary === 1) 1km - 5:02(5:02/km) 143/152bpm [720b/km] 62cal 349/491W 2) 1km - 5:23(5:23/km) 147/158bpm [792b/km] 66cal 340/407W 3) 1km - 5:25(5:25/km) 144/159bpm [781b/km] 64cal 328/416W 4) 1km - 5:34(5:34/km) 144/152bpm [802b/km] 65cal 320/392W 5) 1km - 5:39(5:39/km) 143/148bpm [808b/km] 64cal 316/374W 6) 1km - 5:42(5:42/km) 144/148bpm [821b/km] 64cal 316/388W 7) 1km - 5:45(5:45/km) 143/149bpm [822b/km] 63cal 315/379W 8) 1km - 5:50(5:50/km) 143/157bpm [834b/km] 63cal 310/378W 9) 1km - 5:46(5:46/km) 140/145bpm [808b/km] 62cal 303/346W 10) 1km - 5:41(5:41/km) 141/152bpm [801b/km] 60cal 309/392W 11) 0.14km - 48(5:35/km) 140/143bpm [781b/km] 10cal 340/358W 11th Jan 2023, 6:54pm
Sigh wrote: Well done!11th Jan 2023, 7:34pm
Velociraptor wrote: Were you dizzy after all those loops?11th Jan 2023, 8:06pm
Bowman 🇸🇪 wrote: Thanks guys, not it felt nice to find a little place to run in peace so I did a few loops :) Add a comment |
6.2mi,
53:05 Run - Easy
Easy effort, Been away a few days now so 10k was enough, want to see my kids now
Split Summary === 1) 1km - 5:21(5:21/km) 136/143bpm [727b/km] 59cal 297/352W 2) 1km - 5:14(5:14/km) 142/146bpm [743b/km] 61cal 301/333W 3) 1km - 5:20(5:20/km) 141/146bpm [753b/km] 59cal 299/350W 4) 1km - 5:19(5:19/km) 140/146bpm [745b/km] 57cal 299/335W 5) 1km - 5:20(5:20/km) 141/144bpm [751b/km] 55cal 302/330W 6) 1km - 5:19(5:19/km) 141/144bpm [749b/km] 53cal 302/331W 7) 1km - 5:19(5:19/km) 141/146bpm [750b/km] 52cal 304/322W 8) 1km - 5:17(5:17/km) 140/144bpm [739b/km] 50cal 305/327W 9) 1km - 5:17(5:17/km) 141/144bpm [745b/km] 49cal 310/336W 10) 1km - 5:10(5:10/km) 140/143bpm [724b/km] 45cal 314/344W 11) 0.03km - 9(5:01/km) 140/141bpm [703b/km] 1cal 312/314W 12th Jan 2023, 5:35pm
Velociraptor wrote: Well done :)12th Jan 2023, 6:31pm
Bowman 🇸🇪 wrote: Cheers :)12th Jan 2023, 8:18pm
Sigh wrote: Smashing!12th Jan 2023, 8:20pm
Bowman 🇸🇪 wrote: :) Add a comment |
6.3mi,
58:29 Run - General
Pitch black, rain pouring down, wind trying to stop me.
70% of the way technical muddy hilly terrain I just ran, and I guess it became a medium tempo run. But I survived:) Split Summary === 1) 1km - 5:48(5:48/km) 145/158bpm [841b/km] 71cal 353/478W 2) 1km - 5:29(5:29/km) 148/168bpm [811b/km] 67cal 301/519W 3) 1km - 6:22(6:22/km) 168/183bpm [1071b/km] 85cal 322/475W 4) 1km - 6:35(6:35/km) 152/166bpm [1001b/km] 74cal 222/411W 5) 1km - 5:05(5:05/km) 164/170bpm [834b/km] 68cal 341/432W 6) 1km - 4:57(4:57/km) 162/171bpm [801b/km] 66cal 343/435W 7) 1km - 5:36(5:36/km) 158/171bpm [885b/km] 69cal 306/430W 8) 1km - 5:44(5:44/km) 158/169bpm [905b/km] 73cal 315/439W 9) 1km - 6:29(6:29/km) 161/170bpm [1043b/km] 80cal 334/406W 10) 1km - 5:39(5:39/km) 160/169bpm [903b/km] 73cal 346/461W 11) 0.13km - 46(6:04/km) 169/174bpm [1025b/km] 10cal 414/482W 13th Jan 2023, 4:28pm
tipsku wrote: That looks like a lovely trail run, nicely done!13th Jan 2023, 4:44pm
Bowman 🇸🇪 wrote: Thanks tipsku, yes a proper trail run for sure, not that lovely in the dark rain and mud though :) but fun!13th Jan 2023, 5:15pm
tipsku wrote: The map didn't tell me the conditions, it just looked nice with lakes and woodlands. Well done going out in the rain in the darkness! It's great that you think it's fun 😊13th Jan 2023, 5:21pm
Velociraptor wrote: Well done :) That sounds horrible!13th Jan 2023, 5:58pm
Bowman 🇸🇪 wrote: Haha, i know tipsku, it is a lovely place to run even now! I like the adventure.
Thanks Velo, I wasn’t that bad, I just wanted to describe the conditions, I kinda like it that way😂13th Jan 2023, 7:28pm
Sigh wrote: Hardcore running!!13th Jan 2023, 7:29pm
Bowman 🇸🇪 wrote: :) indeed Add a comment |
20mi,
3:24:38 Run - Long Run
Easy pace, but hr about 5 beats off today and shot up at slightest little incline. And there’s a lot of hills. So last 20km I just tried to slow down to keep a reasonable hr to still be able to call it low hr run.
Felt very good though, and enjoyed the run. Also started to loop around in the end since I was a bit off the target of 20 miles. Split Summary === 1) 1km - 6:04(6:04/km) 140/156bpm [849b/km] 69cal 285/400W 2) 1km - 5:53(5:53/km) 143/160bpm [842b/km] 69cal 275/432W 3) 1km - 6:24(6:24/km) 149/162bpm [953b/km] 73cal 290/400W 4) 1km - 6:00(6:00/km) 146/155bpm [877b/km] 68cal 298/405W 5) 1km - 6:17(6:17/km) 148/161bpm [931b/km] 74cal 312/396W 6) 1km - 6:14(6:14/km) 142/154bpm [886b/km] 65cal 297/372W 7) 1km - 6:06(6:06/km) 144/155bpm [879b/km] 65cal 301/419W 8) 1km - 6:38(6:38/km) 148/163bpm [981b/km] 73cal 317/388W 9) 1km - 5:59(5:59/km) 143/162bpm [855b/km] 61cal 305/406W 10) 1km - 5:44(5:44/km) 134/153bpm [768b/km] 56cal 294/386W 11) 1km - 6:03(6:03/km) 140/149bpm [846b/km] 65cal 301/362W 12) 1km - 6:36(6:36/km) 147/158bpm [970b/km] 70cal 323/416W 13) 1km - 5:57(5:57/km) 136/150bpm [809b/km] 63cal 280/358W 14) 1km - 6:28(6:28/km) 142/154bpm [918b/km] 66cal 298/418W 15) 1km - 5:49(5:49/km) 140/152bpm [813b/km] 63cal 306/422W 16) 1km - 6:06(6:06/km) 139/156bpm [847b/km] 67cal 298/399W 17) 1km - 7:42(7:42/km) 149/162bpm [1148b/km] 84cal 301/380W 18) 1km - 6:22(6:22/km) 140/151bpm [890b/km] 66cal 276/376W 19) 1km - 5:57(5:57/km) 134/141bpm [797b/km] 61cal 263/304W 20) 1km - 5:47(5:47/km) 137/148bpm [792b/km] 61cal 277/376W 21) 1km - 6:46(6:46/km) 144/157bpm [974b/km] 72cal 288/423W 22) 1km - 6:36(6:36/km) 145/157bpm [958b/km] 68cal 292/382W 23) 1km - 6:26(6:26/km) 146/159bpm [940b/km] 68cal 287/392W 24) 1km - 5:57(5:57/km) 142/149bpm [845b/km] 64cal 275/375W 25) 1km - 6:36(6:36/km) 142/158bpm [937b/km] 70cal 276/369W 26) 1km - 6:58(6:58/km) 137/145bpm [955b/km] 68cal 249/334W 27) 1km - 6:07(6:07/km) 142/153bpm [869b/km] 69cal 289/391W 28) 1km - 6:37(6:37/km) 144/156bpm [953b/km] 68cal 269/387W 29) 1km - 6:07(6:07/km) 143/148bpm [875b/km] 72cal 289/353W 30) 1km - 6:12(6:12/km) 145/149bpm [898b/km] 69cal 283/364W 31) 1km - 6:54(6:54/km) 149/161bpm [1028b/km] 76cal 288/410W 32) 1km - 7:32(7:32/km) 148/161bpm [1115b/km] 77cal 274/386W 33) 0.22km - 1:45(7:56/km) 148/153bpm [1174b/km] 17cal 285/363W 14th Jan 2023, 2:20pm
tipsku wrote: Fantastic! Well done! Another trail run around some lakes. Looks great on the map, I hope that the weather was a bit nicer today. 14th Jan 2023, 2:27pm
Bowman 🇸🇪 wrote: Yes it was nice today, just a few drops and not to windy. Thanks!14th Jan 2023, 2:34pm
riggys99 wrote: Well run mate 14th Jan 2023, 2:36pm
Bowman 🇸🇪 wrote: Thank you, and to you too. 14th Jan 2023, 3:38pm
Velociraptor wrote: Well done :) That looks such a long way on the map.14th Jan 2023, 3:46pm
Bowman 🇸🇪 wrote: 😂, yes, well it is to :)
Thanks!14th Jan 2023, 6:36pm
chunkywizard wrote: Great running14th Jan 2023, 6:40pm
Bowman 🇸🇪 wrote: Cheers chunky14th Jan 2023, 7:01pm
Sigh wrote: Excellent, well done!14th Jan 2023, 7:25pm
Bowman 🇸🇪 wrote: Thanks! Add a comment |
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Sun 15th Jan
Jan 15
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Mon 16th Jan
Jan 16
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Tue 17th Jan
Jan 17
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Wed 18th Jan
Jan 18
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Thu 19th Jan
Jan 19
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Fri 20th Jan
Jan 20
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Sat 21st Jan
Jan 21
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6.2mi,
1:03:54 Run - Easy
Easy miles, a little sore from yesterday, but over all a pleasant run.
HR more normal today. Split Summary === 1) 1km - 6:11(6:11/km) 139/154bpm [859b/km] 71cal 287/423W 2) 1km - 6:06(6:06/km) 133/151bpm [812b/km] 64cal 279/402W 3) 1km - 6:13(6:13/km) 139/154bpm [865b/km] 66cal 312/443W 4) 1km - 6:23(6:23/km) 144/156bpm [919b/km] 71cal 327/435W 5) 1km - 5:55(5:55/km) 140/149bpm [829b/km] 63cal 328/412W 6) 1km - 5:51(5:51/km) 140/149bpm [818b/km] 62cal 296/418W 7) 1km - 6:07(6:07/km) 141/155bpm [863b/km] 63cal 292/439W 8) 1km - 6:33(6:33/km) 138/152bpm [905b/km] 68cal 276/378W 9) 1km - 7:33(7:33/km) 141/154bpm [1065b/km] 76cal 288/390W 10) 1km - 6:41(6:41/km) 140/155bpm [935b/km] 72cal 313/423W 11) 0.04km - 19(7:16/km) 156/157bpm [1133b/km] 4cal 360/383W 15th Jan 2023, 4:51pm
Velociraptor wrote: Well done 😀 15th Jan 2023, 5:14pm
Sigh wrote: Well done!15th Jan 2023, 5:20pm
Bowman 🇸🇪 wrote: Thanks guys15th Jan 2023, 6:47pm
tipsku wrote: Nice recovery run, well done!15th Jan 2023, 6:58pm
Bowman 🇸🇪 wrote: Thanks! Add a comment |
8.1mi,
57:49 Run - Marathon Pace
Session #2 today, Kinda bored with podcast and easy, so it got to be a little more energy.
1km warmup, 2x5km marathon effort or something, with 1 km jog rest, 1 km cool down. Felt good. Strange spikes again in the HR, something's up with my HR readings... Split Summary === 1) 1km - 5:19(5:19/km) 141/148bpm [749b/km] 61cal 302/341W 2) 1km - 3:59(3:59/km) 162/166bpm [644b/km] 54cal 387/452W 3) 1km - 4:05(4:05/km) 165/169bpm [673b/km] 56cal 381/402W 4) 1km - 4:09(4:09/km) 167/169bpm [693b/km] 58cal 378/409W 5) 1km - 4:10(4:10/km) 167/175bpm [697b/km] 58cal 380/396W 6) 1km - 4:15(4:15/km) 166/168bpm [705b/km] 58cal 375/394W 7) 1km - 5:30(5:30/km) 148/166bpm [814b/km] 59cal 295/387W 8) 1km - 4:05(4:05/km) 162/166bpm [662b/km] 54cal 386/441W 9) 1km - 4:09(4:09/km) 165/172bpm [684b/km] 56cal 381/406W 10) 1km - 4:06(4:06/km) 166/176bpm [680b/km] 56cal 384/422W 11) 1km - 4:03(4:03/km) 167/173bpm [676b/km] 56cal 391/420W 12) 1km - 4:06(4:06/km) 168/180bpm [690b/km] 56cal 386/439W 13) 1km - 5:24(5:24/km) 148/167bpm [798b/km] 39cal 300/404W 14) 0.1km - 30(5:02/km) 146/147bpm [735b/km] 3cal 309/321W 16th Jan 2023, 4:54pm
Sigh wrote: Great stuff, well done!16th Jan 2023, 5:06pm
Bowman 🇸🇪 wrote: Cheers mate
16th Jan 2023, 7:38pm
tipsku wrote: wow, your second run today! That's impressive work. Very well done!16th Jan 2023, 7:42pm
Velociraptor wrote: Nice trace, but yes, some funny little jumps in your heart rate. Impressive after earlier session.16th Jan 2023, 8:02pm
Bowman 🇸🇪 wrote: Thanks yes, these doubles are nice get in. Have to figure out why my hr strap does this.16th Jan 2023, 8:03pm
Bowman 🇸🇪 wrote: Cheers tipsku, they are needed to get in all the mileage I need :) Add a comment
7.5mi,
1:01:51Run - Easy
Easy milage.
Split Summary === 1) 1km - 5:14(5:14/km) 138/171bpm [723b/km] 54cal 296/319W 2) 1km - 5:24(5:24/km) 140/144bpm [755b/km] 61cal 291/329W 3) 1km - 5:20(5:20/km) 139/143bpm [741b/km] 58cal 294/310W 4) 1km - 5:19(5:19/km) 139/143bpm [739b/km] 56cal 296/308W 5) 1km - 5:11(5:11/km) 139/142bpm [720b/km] 53cal 306/333W 6) 1km - 5:08(5:08/km) 138/141bpm [708b/km] 50cal 309/329W 7) 1km - 5:03(5:03/km) 139/143bpm [702b/km] 48cal 314/337W 8) 1km - 5:04(5:04/km) 138/141bpm [700b/km] 46cal 313/345W 9) 1km - 5:03(5:03/km) 137/139bpm [692b/km] 43cal 317/332W 10) 1km - 5:04(5:04/km) 137/141bpm [694b/km] 42cal 316/335W 11) 1km - 5:00(5:00/km) 138/141bpm [691b/km] 42cal 319/362W 12) 1km - 4:56(4:56/km) 138/143bpm [680b/km] 41cal 325/347W 13) 0.02km - 6(4:12/km) 137/138bpm [577b/km] 1cal 325/331W 16th Jan 2023, 12:34pm
Sigh wrote: Looks good, well done!16th Jan 2023, 12:34pm
Bowman 🇸🇪 wrote: Cheers!16th Jan 2023, 1:22pm
Velociraptor wrote: Lovely steady pace :)16th Jan 2023, 1:59pm
tipsku wrote: Very consistent HR, well done!16th Jan 2023, 2:01pm
Bowman 🇸🇪 wrote: Thanks, and now when i look at it, the discrepancy in the start HR was just a glitch. Or maybe i got scared or something :) Add a comment |
7.8mi,
1:00:02 Run - Easy
Good run, good energy, In the higher end of my LOW HR approach, but still low HR.
Good speed at low effort. Split Summary === 1) 1km - 4:49(4:49/km) 135/142bpm [651b/km] 52cal 330/485W 2) 1km - 4:45(4:45/km) 143/147bpm [679b/km] 56cal 332/365W 3) 1km - 4:47(4:47/km) 142/146bpm [680b/km] 54cal 328/367W 4) 1km - 4:45(4:45/km) 142/145bpm [676b/km] 53cal 333/358W 5) 1km - 4:50(4:50/km) 142/144bpm [686b/km] 52cal 330/354W 6) 1km - 4:51(4:51/km) 141/144bpm [683b/km] 50cal 331/352W 7) 1km - 4:40(4:40/km) 142/145bpm [663b/km] 47cal 342/370W 8) 1km - 4:47(4:47/km) 143/149bpm [685b/km] 49cal 333/362W 9) 1km - 4:54(4:54/km) 142/146bpm [695b/km] 47cal 326/347W 10) 1km - 4:47(4:47/km) 142/146bpm [680b/km] 45cal 335/363W 11) 1km - 4:48(4:48/km) 142/145bpm [683b/km] 45cal 337/381W 12) 1km - 4:45(4:45/km) 141/144bpm [670b/km] 42cal 339/615W 13) 0.52km - 2:33(4:53/km) 141/144bpm [687b/km] 22cal 329/348W |
6.7mi,
54:28 Run - Easy
#2 today, better than the first, but kept it easy effort and to plan, to tally up the week to 60km so far.
Another day tomorrow. Split Summary === 1) 1km - 4:51(4:51/km) 138/145bpm [670b/km] 55cal 318/343W 2) 1km - 4:56(4:56/km) 141/149bpm [695b/km] 57cal 318/341W 3) 1km - 5:08(5:08/km) 142/147bpm [729b/km] 57cal 308/340W 4) 1km - 5:07(5:07/km) 141/144bpm [722b/km] 55cal 311/339W 5) 1km - 5:02(5:02/km) 142/145bpm [715b/km] 53cal 313/337W 6) 1km - 5:09(5:09/km) 141/144bpm [727b/km] 53cal 308/323W 7) 1km - 5:05(5:05/km) 141/145bpm [716b/km] 50cal 317/332W 8) 1km - 5:05(5:05/km) 141/144bpm [718b/km] 48cal 319/334W 9) 1km - 4:58(4:58/km) 139/142bpm [690b/km] 44cal 325/369W 10) 1km - 5:01(5:01/km) 139/143bpm [697b/km] 43cal 323/346W 11) 0.82km - 4:06(5:00/km) 139/142bpm [696b/km] 34cal 323/391W 18th Jan 2023, 5:57pm
Velociraptor wrote: 60km and it's only Wednesday! I wish I could cope as well as you do with treadmill running.18th Jan 2023, 5:59pm
Bowman 🇸🇪 wrote: Yes I’m happy with that, and that I can take all that training, beeing easy effort for sure, but that is my goal. More miles, but easy miles.18th Jan 2023, 7:13pm
Sigh wrote: Impressed with all these double run days!18th Jan 2023, 7:18pm
Bowman 🇸🇪 wrote: Thanks mate, I’m trying to move the borders of “normal” mileage for me. And so far it’s going well. Easy does it. One step at the time. In a while I might have a better base for some more specific training. Add a comment
7.5mi,
59:11Run - Easy
Easy but not so fun mileage.
Split Summary === 1) 1km - 5:02(5:02/km) 133/142bpm [668b/km] 53cal 304/344W 2) 1km - 4:53(4:53/km) 141/145bpm [688b/km] 57cal 313/340W 3) 1km - 4:57(4:57/km) 141/145bpm [698b/km] 56cal 312/344W 4) 1km - 4:53(4:53/km) 141/144bpm [689b/km] 54cal 318/352W 5) 1km - 5:02(5:02/km) 141/145bpm [709b/km] 54cal 310/327W 6) 1km - 5:06(5:06/km) 141/147bpm [719b/km] 53cal 309/348W 7) 1km - 5:00(5:00/km) 140/143bpm [699b/km] 49cal 314/334W 8) 1km - 4:45(4:45/km) 140/144bpm [665b/km] 46cal 333/354W 9) 1km - 4:54(4:54/km) 139/145bpm [682b/km] 45cal 321/344W 10) 1km - 4:50(4:50/km) 138/141bpm [668b/km] 42cal 325/350W 11) 1km - 4:53(4:53/km) 138/142bpm [673b/km] 42cal 324/385W 12) 1km - 4:47(4:47/km) 136/139bpm [651b/km] 37cal 329/345W 13) 0.04km - 10(4:35/km) 136/136bpm [624b/km] 1cal 330/337W 18th Jan 2023, 12:02pm
Velociraptor wrote: Well done :)18th Jan 2023, 12:19pm
Bowman 🇸🇪 wrote: :) thanks 18th Jan 2023, 12:27pm
Sigh wrote: Got it done though, well done!18th Jan 2023, 12:52pm
Bowman 🇸🇪 wrote: yea :) Thanks.18th Jan 2023, 2:01pm
tipsku wrote: Well done, treadmill miles are never easy. Mentally, I find it hard not to move at all. How do you keep yourself entertained?18th Jan 2023, 4:53pm
Bowman 🇸🇪 wrote: Thanks tipsku. I have a strange mind i guess :) no usually podcasts, or music when it's a bit harder sessions. But yes, definitely more challenging, but they help me to be able to run more often and or longer. Add a comment |
7.5mi,
52:11 Run - Intervals
Very nice speed session.
6x4min @ 3:35 min/km on an average with 2 min jog rest in between. Controlled and not killing me at all. Lovely data trace Split Summary === 1) 1km - 5:24(5:24/km) 129/140bpm [696b/km] 55cal 301/348W 2) 1km - 5:11(5:11/km) 140/144bpm [726b/km] 58cal 311/440W 3) 1km - 3:36(3:36/km) 167/177bpm [602b/km] 50cal 426/468W 4) 0.11km - 24(3:37/km) 171/172bpm [618b/km] 6cal 430/451W 5) 0.37km - 2:00(5:21/km) 153/171bpm [819b/km] 25cal 303/429W 6) 1km - 3:36(3:36/km) 167/175bpm [602b/km] 49cal 424/468W 7) 0.11km - 24(3:36/km) 174/175bpm [627b/km] 6cal 425/429W 8) 0.38km - 2:00(5:19/km) 156/177bpm [830b/km] 25cal 305/441W 9) 1km - 3:35(3:35/km) 169/180bpm [606b/km] 50cal 424/456W 10) 0.12km - 25(3:33/km) 174/176bpm [619b/km] 6cal 430/439W 11) 0.38km - 2:00(5:20/km) 159/176bpm [848b/km] 25cal 307/440W 12) 1km - 3:33(3:33/km) 170/177bpm [603b/km] 49cal 429/464W 13) 0.13km - 27(3:34/km) 176/178bpm [628b/km] 7cal 428/438W 14) 0.38km - 2:00(5:14/km) 160/177bpm [837b/km] 25cal 309/437W 15) 1km - 3:37(3:37/km) 171/181bpm [618b/km] 51cal 425/481W 16) 0.11km - 23(3:31/km) 176/179bpm [620b/km] 6cal 429/441W 17) 0.38km - 2:00(5:17/km) 160/178bpm [845b/km] 24cal 311/531W 18) 1km - 3:34(3:34/km) 172/180bpm [614b/km] 50cal 427/498W 19) 0.12km - 26(3:38/km) 177/179bpm [642b/km] 6cal 426/437W 20) 0.39km - 2:00(5:07/km) 160/178bpm [819b/km] 24cal 320/434W 21) 1km - 5:12(5:12/km) 143/147bpm [744b/km] 28cal 313/353W 22) 0.06km - 20(5:16/km) 142/143bpm [747b/km] 2cal 302/309W 23) 0.02km - 4(4:29/km) 143/143bpm [641b/km] 1cal 202/290W 19th Jan 2023, 12:59pm
Sigh wrote: Excellent work!19th Jan 2023, 2:09pm
Velociraptor wrote: Impressive, and such a beautiful trace :)19th Jan 2023, 2:12pm
Bowman 🇸🇪 wrote: Thanks, yes, half of the joy is the data :)19th Jan 2023, 4:38pm
tipsku wrote: Beautiful graph of a great interval session. Very well done!19th Jan 2023, 5:03pm
Bowman 🇸🇪 wrote: :) thanks! Data is beautiful 😁19th Jan 2023, 11:18pm
riggys99 wrote: Nice session and graph well run 20th Jan 2023, 5:16am
Bowman 🇸🇪 wrote: Thanks riggys, nice to really get those keys sessions sometimes :) Add a comment |
6.2mi,
51:12 Run - Easy
Tough one today, HR wouldn't go to normal levels for the effort, and i was very happy to reach 10k.
But its done. Split Summary === 1) 1km - 5:12(5:12/km) 126/134bpm [655b/km] 50cal 302/333W 2) 1km - 5:11(5:11/km) 132/137bpm [684b/km] 53cal 300/321W 3) 1km - 4:58(4:58/km) 132/135bpm [655b/km] 52cal 313/347W 4) 1km - 5:03(5:03/km) 133/136bpm [673b/km] 52cal 306/328W 5) 1km - 5:14(5:14/km) 134/137bpm [702b/km] 53cal 297/316W 6) 1km - 5:04(5:04/km) 134/138bpm [680b/km] 50cal 310/324W 7) 1km - 5:00(5:00/km) 135/138bpm [674b/km] 48cal 314/325W 8) 1km - 5:02(5:02/km) 135/138bpm [679b/km] 46cal 312/335W 9) 1km - 5:16(5:16/km) 132/137bpm [694b/km] 43cal 299/369W 10) 1km - 5:06(5:06/km) 131/133bpm [669b/km] 42cal 308/334W 11) 0.02km - 6(4:21/km) 131/131bpm [570b/km] 1cal 315/319W 20th Jan 2023, 12:08pm
tipsku wrote: Good job, the miles are in the bag. Rest and recover well for the next one20th Jan 2023, 12:19pm
Bowman 🇸🇪 wrote: I will, and todays effort was kinda recovery and rest :) Thanks.20th Jan 2023, 1:02pm
Sigh wrote: Well done!20th Jan 2023, 1:07pm
Velociraptor wrote: The tough ones are important. Well done :)20th Jan 2023, 3:36pm
Bowman 🇸🇪 wrote: Thanks guys, yes they are.
It was easy, everyone would be able to do it :) Add a comment |
20mi,
2:57:20 Run - Long Run
Very satisfying long run, felt really good all the way, not once I started to wish I was home, just enjoying the ride.
I almost kept going for the “full distance” since I was no were near tired, but thought in the end, why not leave a really good long run with the feeling I can go tomorrow again. Kept HR average in my low HR bracket but still good pace overall. Also new shoes, Nike Invincible run 2. Very nice ride in those to for long easy runs. Split Summary === 1) 1km - 5:05(5:05/km) 131/148bpm [665b/km] 55cal 324/424W 2) 1km - 5:00(5:00/km) 141/148bpm [704b/km] 61cal 339/449W 3) 1km - 5:20(5:20/km) 144/150bpm [768b/km] 64cal 344/412W 4) 1km - 5:17(5:17/km) 141/149bpm [745b/km] 61cal 338/408W 5) 1km - 5:33(5:33/km) 144/153bpm [799b/km] 65cal 338/388W 6) 1km - 5:40(5:40/km) 146/156bpm [828b/km] 66cal 327/374W 7) 1km - 5:17(5:17/km) 138/147bpm [730b/km] 56cal 315/378W 8) 1km - 5:32(5:32/km) 141/148bpm [781b/km] 60cal 306/337W 9) 1km - 5:36(5:36/km) 143/151bpm [802b/km] 63cal 320/372W 10) 1km - 5:24(5:24/km) 143/151bpm [773b/km] 61cal 318/359W 11) 1km - 5:42(5:42/km) 147/156bpm [839b/km] 65cal 329/398W 12) 1km - 5:03(5:03/km) 137/143bpm [692b/km] 53cal 298/366W 13) 1km - 5:01(5:01/km) 135/141bpm [678b/km] 54cal 301/323W 14) 1km - 5:54(5:54/km) 144/153bpm [850b/km] 66cal 325/447W 15) 1km - 5:34(5:34/km) 143/160bpm [796b/km] 63cal 307/358W 16) 1km - 5:27(5:27/km) 142/147bpm [775b/km] 61cal 300/342W 17) 1km - 5:14(5:14/km) 139/145bpm [727b/km] 61cal 301/328W 18) 1km - 5:37(5:37/km) 144/157bpm [808b/km] 67cal 324/400W 19) 1km - 5:45(5:45/km) 145/157bpm [834b/km] 66cal 320/408W 20) 1km - 5:24(5:24/km) 137/153bpm [740b/km] 63cal 303/372W 21) 1km - 5:39(5:39/km) 147/156bpm [831b/km] 66cal 329/365W 22) 1km - 5:46(5:46/km) 141/148bpm [814b/km] 64cal 305/374W 23) 1km - 5:36(5:36/km) 141/150bpm [791b/km] 68cal 317/367W 24) 1km - 5:51(5:51/km) 144/151bpm [843b/km] 65cal 319/373W 25) 1km - 5:45(5:45/km) 139/147bpm [798b/km] 67cal 310/350W 26) 1km - 5:44(5:44/km) 142/151bpm [813b/km] 63cal 311/366W 27) 1km - 6:03(6:03/km) 143/151bpm [864b/km] 68cal 323/359W 28) 1km - 5:19(5:19/km) 142/148bpm [754b/km] 61cal 301/328W 29) 1km - 5:20(5:20/km) 145/149bpm [772b/km] 64cal 317/338W 30) 1km - 5:30(5:30/km) 145/151bpm [798b/km] 64cal 321/377W 31) 1km - 5:26(5:26/km) 144/149bpm [783b/km] 64cal 319/389W 32) 1km - 5:38(5:38/km) 148/156bpm [834b/km] 64cal 329/395W 33) 0.22km - 1:16(5:44/km) 146/149bpm [838b/km] 15cal 339/377W 21st Jan 2023, 2:20pm
Steve NordRunner wrote: Good distance, good pacing 👍🏻21st Jan 2023, 2:40pm
Bowman 🇸🇪 wrote: Thanks Steve, felt really nice today. Good pace for the low HR for sure.21st Jan 2023, 3:07pm
riggys99 wrote: Nice long run. Always nice when it feels good. Wise decision to finish feeling like you could have done more.21st Jan 2023, 3:13pm
Bowman 🇸🇪 wrote: Thanks, yes I’m happy with that decision. I’m in for the long run. :) no pun intended:)21st Jan 2023, 3:15pm
riggys99 wrote: 😁😁21st Jan 2023, 3:50pm
Sigh wrote: Fantastic, well run!21st Jan 2023, 3:51pm
Bowman 🇸🇪 wrote: Cheers sigh!21st Jan 2023, 4:23pm
tipsku wrote: That's a great long run, well done! On snowy trails again? Cracking pace and HR for that!21st Jan 2023, 4:40pm
Bowman 🇸🇪 wrote: No i went for normal roads today :)
I actually had mostly dry pavement, -2°C just some snow next to the roads. Thanks!21st Jan 2023, 6:19pm
chunkywizard wrote: Nice running21st Jan 2023, 6:33pm
Velociraptor wrote: Magnificent :) Finishing with the planned distance done and some fuel still in the tank is a good strategy.
I got eL Bee! a pair of Nike Invincible Run 2. The marshmallow soles came as such a shock to him the first time he wore them that I don't think he's run since then :-O21st Jan 2023, 7:35pm
Bowman 🇸🇪 wrote: Thanks chunky!
Thanks! Yes indeed Velo, very soft, but still bouncy with a pop. Real technical doping :) or forgiving and nice to your legs how ever you want to look at it :)
If you like the Vaporfly’s, you’d probably like these for the slower easier runs.21st Jan 2023, 7:36pm
Velociraptor wrote: I have my eye on these when I've worn out my last pair of Lunaracers. Add a comment |
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3.3mi,
26:58 Run - Recovery Run
A rest day, tallying up the week to 120km
Feeling very good with energy and ok legs, but 120km will do for this week. Easy does it. Still surprisingly fast at that HR. Split Summary === 1) 1km - 5:03(5:03/km) 135/148bpm [682b/km] 59cal 347/409W 2) 1km - 4:58(4:58/km) 146/156bpm [725b/km] 63cal 348/473W 3) 1km - 5:04(5:04/km) 142/154bpm [720b/km] 59cal 337/450W 4) 1km - 5:07(5:07/km) 142/151bpm [726b/km] 60cal 330/436W 5) 1km - 5:04(5:04/km) 142/148bpm [718b/km] 60cal 325/376W 6) 0.34km - 1:42(5:03/km) 142/145bpm [718b/km] 20cal 334/380W 22nd Jan 2023, 12:28pm
Sigh wrote: What a great feeling, still full of energy at the end of a 120km week - well done!22nd Jan 2023, 12:38pm
Bowman 🇸🇪 wrote: Yes indeed, Thanks!22nd Jan 2023, 1:51pm
Velociraptor wrote: Well done :) Excellent mileage.22nd Jan 2023, 2:23pm
Bowman 🇸🇪 wrote: Thanks! Add a comment |
8.1mi,
1:04:27 Run - Easy
Easy miles, felt good. Nothing special. well as good as the first, and great that i got it in, now onwards to the next job thing
Split Summary === 1) 1km - 4:56(4:56/km) 137/145bpm [676b/km] 54cal 315/337W 2) 1km - 4:47(4:47/km) 142/147bpm [680b/km] 56cal 325/351W 3) 1km - 4:57(4:57/km) 141/146bpm [699b/km] 56cal 314/340W 4) 1km - 5:01(5:01/km) 141/144bpm [708b/km] 55cal 312/324W 5) 1km - 4:53(4:53/km) 141/145bpm [688b/km] 51cal 321/347W 6) 1km - 4:58(4:58/km) 141/144bpm [701b/km] 51cal 316/343W 7) 1km - 4:56(4:56/km) 143/149bpm [707b/km] 51cal 323/362W 8) 1km - 5:03(5:03/km) 143/149bpm [721b/km] 51cal 314/348W 9) 1km - 4:57(4:57/km) 142/145bpm [704b/km] 47cal 319/423W 10) 1km - 4:56(4:56/km) 142/146bpm [701b/km] 46cal 325/345W 11) 1km - 4:55(4:55/km) 142/146bpm [699b/km] 44cal 328/576W 12) 1km - 4:59(4:59/km) 141/144bpm [702b/km] 42cal 329/377W 13) 1km - 4:55(4:55/km) 142/144bpm [698b/km] 42cal 331/358W 14) 0.05km - 13(4:32/km) 142/142bpm [643b/km] 2cal 333/341W
7.5mi,
58:36Run - Easy
Easy miles, felt good. Nothing special.
Split Summary === 1) 1km - 4:59(4:59/km) 131/139bpm [652b/km] 50cal 320/342W 2) 1km - 4:55(4:55/km) 140/144bpm [689b/km] 56cal 319/341W 3) 1km - 4:50(4:50/km) 140/143bpm [677b/km] 54cal 325/351W 4) 1km - 4:49(4:49/km) 141/145bpm [680b/km] 53cal 325/343W 5) 1km - 4:52(4:52/km) 141/144bpm [686b/km] 51cal 325/343W 6) 1km - 4:53(4:53/km) 142/147bpm [693b/km] 51cal 327/353W 7) 1km - 4:57(4:57/km) 142/146bpm [704b/km] 50cal 321/340W 8) 1km - 5:00(5:00/km) 141/143bpm [704b/km] 48cal 320/349W 9) 1km - 4:52(4:52/km) 141/144bpm [685b/km] 46cal 328/345W 10) 1km - 4:52(4:52/km) 140/144bpm [681b/km] 43cal 329/346W 11) 1km - 4:45(4:45/km) 140/143bpm [666b/km] 41cal 337/362W 12) 1km - 4:42(4:42/km) 140/144bpm [657b/km] 41cal 341/434W 13) 0.04km - 10(4:33/km) 141/142bpm [641b/km] 1cal 337/343W 23rd Jan 2023, 11:21am
Sigh wrote: Well done!23rd Jan 2023, 12:53pm
Velociraptor wrote: Well done! No rest, ever :-O23rd Jan 2023, 5:28pm
Bowman 🇸🇪 wrote: Thanks guys, i rest in some of my runs :) Add a comment |
6.2mi,
48:57 Run - Easy
Another easy run, developing those mitochondria’s and capillaries:)
Split Summary === 1) 1km - 5:01(5:01/km) 132/142bpm [662b/km] 52cal 316/371W 2) 1km - 4:46(4:46/km) 140/145bpm [668b/km] 55cal 330/357W 3) 1km - 4:47(4:47/km) 139/143bpm [664b/km] 53cal 331/361W 4) 1km - 4:53(4:53/km) 140/145bpm [684b/km] 53cal 323/343W 5) 1km - 4:50(4:50/km) 139/143bpm [672b/km] 49cal 329/341W 6) 1km - 4:58(4:58/km) 139/144bpm [690b/km] 49cal 322/357W 7) 1km - 4:51(4:51/km) 142/146bpm [689b/km] 49cal 334/364W 8) 1km - 4:53(4:53/km) 139/143bpm [679b/km] 45cal 330/353W 9) 1km - 4:55(4:55/km) 140/144bpm [687b/km] 46cal 329/344W 10) 1km - 4:56(4:56/km) 140/144bpm [691b/km] 44cal 328/345W 11) 0.03km - 7(4:32/km) 138/140bpm [625b/km] 1cal 323/333W 24th Jan 2023, 12:33pm
Sigh wrote: Another good tready session!24th Jan 2023, 12:53pm
Bowman 🇸🇪 wrote: Thanks!24th Jan 2023, 8:38pm
tipsku wrote: Great run! You make it look easy to run under 5:00 min/km pace. I hope I'll get close to that time in Saturday's 10k race. Stryd thinks I'm in shape for 49 minutes and I want to be under that. Let's see how it goes. 24th Jan 2023, 8:48pm
Bowman 🇸🇪 wrote: Bear in mind that it’s on a treadmill, no wind and no up or down.
But I set it on 2-3% incline so it at least would match wind resistance on a straight flat road, and then it’s actually very similar effort and pulse wise to my outside runs if it’s no ascent at all.
But thanks, :) and good luck with your 10k Just set your watch for 4:53 and hang on! Add a comment |
7.5mi,
52:53 Run - Marathon Pace
Second harder session today, 1km warmup 10km MP and 1km warm down
Better feeling, i wanted to go a little slower than my first session, so 4:11 on an average was spot on. And made a little difference, good feeling controlled effort. I mean sub 3h MP is 4:14 more or less. So good session. Split Summary === 1) 1km - 5:23(5:23/km) 141/147bpm [759b/km] 62cal 296/348W 2) 1km - 4:10(4:10/km) 163/168bpm [679b/km] 57cal 382/436W 3) 1km - 4:12(4:12/km) 168/170bpm [707b/km] 59cal 377/398W 4) 1km - 4:11(4:11/km) 168/171bpm [703b/km] 59cal 379/402W 5) 1km - 4:12(4:12/km) 169/171bpm [710b/km] 59cal 380/399W 6) 1km - 4:13(4:13/km) 169/171bpm [712b/km] 59cal 379/403W 7) 1km - 4:11(4:11/km) 169/172bpm [708b/km] 59cal 383/397W 8) 1km - 4:10(4:10/km) 170/172bpm [707b/km] 58cal 384/404W 9) 1km - 4:10(4:10/km) 170/172bpm [707b/km] 58cal 385/419W 10) 1km - 4:12(4:12/km) 170/173bpm [715b/km] 59cal 383/408W 11) 1km - 4:11(4:11/km) 170/174bpm [711b/km] 58cal 385/410W 12) 1km - 5:30(5:30/km) 152/171bpm [836b/km] 49cal 299/386W 13) 0.03km - 9(5:17/km) 145/146bpm [765b/km] 1cal 300/304W 25th Jan 2023, 5:41pm
tipsku wrote: Wow, you did another one today?! Respect!25th Jan 2023, 6:17pm
Bowman 🇸🇪 wrote: :) thanks, well in a not so long future I have to do 4 consecutive ones :)25th Jan 2023, 8:04pm
Sigh wrote: Killer training!!25th Jan 2023, 8:05pm
Bowman 🇸🇪 wrote: Thanks mate, yes it felt good! Add a comment
8.7mi,
1:02:11Run - Marathon Pace
1km warmup, 11km tempo/ sub 3h MP
2km warm down. Good controlled feeling. (slightly faster than thought, average 4:08, 4:12-13 wouldve been better.) Lets see if i can do it again later Split Summary === 1) 1km - 5:17(5:17/km) 139/150bpm [735b/km] 60cal 303/366W 2) 1km - 4:03(4:03/km) 165/170bpm [669b/km] 55cal 386/433W 3) 1km - 4:04(4:04/km) 168/171bpm [684b/km] 57cal 381/411W 4) 1km - 4:08(4:08/km) 169/172bpm [698b/km] 58cal 375/419W 5) 1km - 4:12(4:12/km) 169/172bpm [709b/km] 59cal 373/392W 6) 1km - 4:08(4:08/km) 168/170bpm [696b/km] 58cal 379/406W 7) 1km - 4:07(4:07/km) 168/171bpm [691b/km] 57cal 382/397W 8) 1km - 4:07(4:07/km) 168/171bpm [693b/km] 57cal 382/400W 9) 1km - 4:10(4:10/km) 168/171bpm [700b/km] 58cal 381/402W 10) 1km - 4:13(4:13/km) 168/171bpm [708b/km] 58cal 377/402W 11) 1km - 4:09(4:09/km) 168/174bpm [698b/km] 56cal 381/409W 12) 1km - 4:06(4:06/km) 168/171bpm [690b/km] 56cal 386/414W 13) 1km - 5:40(5:40/km) 147/168bpm [833b/km] 37cal 294/394W 14) 1km - 5:35(5:35/km) 141/143bpm [788b/km] 24cal 297/324W 15) 0.03km - 10(5:30/km) 140/141bpm [769b/km] 1cal 286/294W 25th Jan 2023, 12:07pm
tipsku wrote: Great threshold session, well done!25th Jan 2023, 12:13pm
Bowman 🇸🇪 wrote: Thanks tipsku., was aiming for slightly faster than sub3h MP.25th Jan 2023, 12:45pm
Sigh wrote: Brilliant, well done!25th Jan 2023, 1:18pm
Bowman 🇸🇪 wrote: Cheers!25th Jan 2023, 1:36pm
nme2no1 wrote: That looks like a well disciplined run. Nice work.25th Jan 2023, 2:24pm
Velociraptor wrote: Brilliant 😀 25th Jan 2023, 5:00pm
Bowman 🇸🇪 wrote: Thanks guys, and i could do one more later :) Add a comment |
6.2mi,
49:43 Run - Easy
Slow and easy, a little while before my HR wanted to play, but then it got up a bit, but low over all for the effort.
Good feeling for an easy run. Split Summary === 1) 1km - 5:10(5:10/km) 127/135bpm [656b/km] 50cal 306/364W 2) 1km - 5:00(5:00/km) 136/141bpm [681b/km] 56cal 314/349W 3) 1km - 4:58(4:58/km) 139/144bpm [689b/km] 55cal 320/342W 4) 1km - 4:51(4:51/km) 138/142bpm [669b/km] 52cal 327/353W 5) 1km - 4:54(4:54/km) 137/140bpm [672b/km] 50cal 325/426W 6) 1km - 4:56(4:56/km) 136/140bpm [670b/km] 48cal 324/343W 7) 1km - 4:54(4:54/km) 136/139bpm [667b/km] 46cal 325/373W 8) 1km - 5:00(5:00/km) 136/139bpm [680b/km] 46cal 320/340W 9) 1km - 4:54(4:54/km) 135/139bpm [662b/km] 43cal 326/345W 10) 1km - 4:58(4:58/km) 136/139bpm [675b/km] 42cal 325/360W 11) 0.03km - 8(4:37/km) 135/135bpm [624b/km] 1cal 335/344W 26th Jan 2023, 11:26am
Sigh wrote: Well done!26th Jan 2023, 11:47am
Bowman 🇸🇪 wrote: Cheers mate26th Jan 2023, 12:42pm
Velociraptor wrote: Well done, especially after yesterday's sessions. 26th Jan 2023, 1:25pm
Bowman 🇸🇪 wrote: Thanks velo!26th Jan 2023, 1:48pm
tipsku wrote: You're a running machine, well done!26th Jan 2023, 2:00pm
Bowman 🇸🇪 wrote: Thanks :) Add a comment |
6.3mi,
53:19 Run - Easy
Easy run, lovely weather. Kinda undulating route, and it takes it toll on pace, if I want to go low HR.
Still good pace under the circumstances Split Summary === 1) 1km - 5:00(5:00/km) 136/154bpm [679b/km] 56cal 353/503W 2) 1km - 5:00(5:00/km) 144/152bpm [719b/km] 61cal 320/344W 3) 1km - 4:55(4:55/km) 145/152bpm [712b/km] 60cal 318/389W 4) 1km - 5:12(5:12/km) 145/153bpm [753b/km] 63cal 332/427W 5) 1km - 5:31(5:31/km) 142/149bpm [783b/km] 63cal 322/381W 6) 1km - 5:19(5:19/km) 144/148bpm [766b/km] 62cal 323/359W 7) 1km - 5:11(5:11/km) 143/147bpm [740b/km] 59cal 325/376W 8) 1km - 5:34(5:34/km) 141/149bpm [784b/km] 61cal 321/391W 9) 1km - 5:52(5:52/km) 142/148bpm [834b/km] 65cal 327/376W 10) 1km - 5:24(5:24/km) 140/147bpm [756b/km] 61cal 326/384W 11) 0.08km - 22(4:32/km) 136/137bpm [616b/km] 4cal 326/342W 27th Jan 2023, 12:01pm
Sigh wrote: Nice run!27th Jan 2023, 12:18pm
Bowman 🇸🇪 wrote: Cheers mate :)27th Jan 2023, 12:40pm
riggys99 wrote: Sounds a nice good run27th Jan 2023, 12:49pm
Bowman 🇸🇪 wrote: Yes! Thanks 27th Jan 2023, 1:02pm
Velociraptor wrote: Excellent 😀 Good to be out!27th Jan 2023, 1:56pm
tipsku wrote: Well done getting out today. Lovely run by the looks of it. 27th Jan 2023, 3:14pm
Bowman 🇸🇪 wrote: Thanks, yes its nice along the water side :) Add a comment |
20mi,
3:01:35 Run - Long Run
Good training, easy effort, not as easy as last weekend, but still pretty good
HR not really the same today, so I kept HR in place rather than pace. Split Summary === 1) 1km - 5:13(5:13/km) 135/148bpm [704b/km] 58cal 298/418W 2) 1km - 5:28(5:28/km) 146/158bpm [798b/km] 65cal 309/372W 3) 1km - 5:29(5:29/km) 147/155bpm [806b/km] 66cal 341/397W 4) 1km - 5:30(5:30/km) 144/156bpm [791b/km] 63cal 329/428W 5) 1km - 5:46(5:46/km) 145/153bpm [835b/km] 66cal 324/381W 6) 1km - 5:55(5:55/km) 149/155bpm [881b/km] 69cal 330/396W 7) 1km - 5:29(5:29/km) 140/150bpm [768b/km] 58cal 293/355W 8) 1km - 5:46(5:46/km) 140/145bpm [808b/km] 60cal 299/325W 9) 1km - 5:56(5:56/km) 142/145bpm [842b/km] 64cal 314/388W 10) 1km - 5:47(5:47/km) 140/147bpm [810b/km] 64cal 312/349W 11) 1km - 5:58(5:58/km) 141/146bpm [842b/km] 64cal 319/375W 12) 1km - 5:00(5:00/km) 133/139bpm [666b/km] 56cal 304/363W 13) 1km - 4:57(4:57/km) 135/141bpm [668b/km] 54cal 297/324W 14) 1km - 5:56(5:56/km) 142/149bpm [843b/km] 64cal 321/392W 15) 1km - 5:28(5:28/km) 141/145bpm [770b/km] 66cal 342/378W 16) 1km - 5:28(5:28/km) 140/143bpm [766b/km] 62cal 333/366W 17) 1km - 5:21(5:21/km) 140/145bpm [748b/km] 60cal 329/354W 18) 1km - 5:54(5:54/km) 143/154bpm [843b/km] 67cal 336/397W 19) 1km - 6:02(6:02/km) 141/151bpm [850b/km] 66cal 330/406W 20) 1km - 6:00(6:00/km) 133/142bpm [798b/km] 64cal 306/342W 21) 1km - 5:47(5:47/km) 143/153bpm [827b/km] 66cal 322/356W 22) 1km - 5:45(5:45/km) 141/148bpm [810b/km] 64cal 303/357W 23) 1km - 5:40(5:40/km) 143/148bpm [810b/km] 66cal 315/344W 24) 1km - 6:01(6:01/km) 143/149bpm [860b/km] 64cal 310/336W 25) 1km - 5:56(5:56/km) 140/146bpm [831b/km] 67cal 301/339W 26) 1km - 5:51(5:51/km) 142/149bpm [831b/km] 64cal 305/350W 27) 1km - 6:00(6:00/km) 144/152bpm [865b/km] 67cal 315/362W 28) 1km - 5:06(5:06/km) 144/152bpm [734b/km] 59cal 299/340W 29) 1km - 5:15(5:15/km) 148/155bpm [776b/km] 62cal 320/368W 30) 1km - 5:34(5:34/km) 146/153bpm [812b/km] 62cal 306/357W 31) 1km - 5:29(5:29/km) 146/152bpm [800b/km] 64cal 307/368W 32) 1km - 5:37(5:37/km) 150/154bpm [842b/km] 64cal 320/379W 33) 0.21km - 1:14(5:46/km) 150/154bpm [865b/km] 15cal 335/379W 28th Jan 2023, 1:58pm
Velociraptor wrote: Well done :)28th Jan 2023, 1:59pm
Bowman 🇸🇪 wrote: Cheers :)28th Jan 2023, 2:14pm
riggys99 wrote: Nice work28th Jan 2023, 2:19pm
Bowman 🇸🇪 wrote: Cheers mate, time on the legs is the key. I hope :)28th Jan 2023, 3:02pm
tipsku wrote: Another cracking long run, well done! 28th Jan 2023, 3:15pm
Bowman 🇸🇪 wrote: Thanks!28th Jan 2023, 3:57pm
nme2no1 wrote: Nicely done. You’re really turning out some quality miles right now.28th Jan 2023, 4:04pm
Bowman 🇸🇪 wrote: Thanks! Yes I would like to think so :)28th Jan 2023, 6:51pm
Sigh wrote: Excellent, well done!28th Jan 2023, 7:12pm
Bowman 🇸🇪 wrote: Thank you!28th Jan 2023, 7:41pm
riggys99 wrote: Yes time on feet especially in the long runs. I am looking at getting up to around 3hrs20 for my longest run aiming for a sub 3:10 marathon 28th Jan 2023, 8:25pm
Bowman 🇸🇪 wrote: Yes i to will go a bit longer than 3h closing in on the marathon in may. Also get som MP in too. Time wise I don’t know yet what I will aim for. But until then it will be mostly volume. 28th Jan 2023, 9:04pm
chunkywizard wrote: Great running29th Jan 2023, 6:51am
Bowman 🇸🇪 wrote: Thanks chunky29th Jan 2023, 7:58am
riggys99 wrote: I have done 2hrs45 time on feet so far. When the P+D plan asks for a 20 miler I will do 3hrs building up to 3hrs 20 each time the plan asks for a 20 miler.29th Jan 2023, 9:10am
Bowman 🇸🇪 wrote: Sounds good, I’m not following any plans, just a general idea of many plans :) mileage, some speed and LR, mixed up by life to work :) Add a comment |
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Tue 31st Jan
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4.4mi,
47:22 Run - Recovery Run
Slow and easy very low effort and HR, and i had my little trail runner dude with me
some proper DOMS from yesterday strangely enough, and some throbbing headache originating from my sinuses. But I think it will be fine with a few easy days. Split Summary === 1) 1km - 6:39(6:39/km) 125/141bpm [831b/km] 63cal 269/396W 2) 1km - 6:33(6:33/km) 122/137bpm [800b/km] 61cal 251/361W 3) 1km - 6:24(6:24/km) 130/143bpm [832b/km] 62cal 291/420W 4) 1km - 6:36(6:36/km) 135/146bpm [891b/km] 68cal 303/406W 5) 1km - 6:55(6:55/km) 130/150bpm [900b/km] 66cal 265/414W 6) 1km - 7:44(7:44/km) 138/150bpm [1067b/km] 78cal 292/350W 7) 1km - 6:14(6:14/km) 132/143bpm [824b/km] 63cal 294/404W 8) 0.04km - 16(5:58/km) 133/138bpm [793b/km] 3cal 277/304W |
7.5mi,
1:01:41 Run - Easy
Double day, run #2, pretty tough, like the first one, but daily objective done, at least 23 km in total, and now up to 500 km for the month. Feels good, i have fought for that.
Split Summary === 1) 1km - 5:13(5:13/km) 137/145bpm [714b/km] 58cal 294/325W 2) 1km - 5:03(5:03/km) 143/146bpm [722b/km] 59cal 309/340W 3) 1km - 5:08(5:08/km) 142/145bpm [728b/km] 58cal 304/326W 4) 1km - 5:13(5:13/km) 142/147bpm [741b/km] 56cal 300/320W 5) 1km - 5:17(5:17/km) 140/146bpm [741b/km] 54cal 297/316W 6) 1km - 5:15(5:15/km) 140/144bpm [734b/km] 50cal 303/326W 7) 1km - 5:10(5:10/km) 139/144bpm [718b/km] 46cal 309/326W 8) 1km - 5:06(5:06/km) 138/147bpm [704b/km] 46cal 315/332W 9) 1km - 5:09(5:09/km) 137/141bpm [705b/km] 43cal 314/333W 10) 1km - 5:04(5:04/km) 138/141bpm [699b/km] 42cal 319/346W 11) 1km - 5:01(5:01/km) 137/140bpm [687b/km] 38cal 323/345W 12) 1km - 4:55(4:55/km) 139/145bpm [684b/km] 41cal 332/420W 13) 0.03km - 7(4:40/km) 137/138bpm [640b/km] 1cal 330/338W 30th Jan 2023, 5:33pm
Velociraptor wrote: You've put in plenty of work and I hope you get the results.30th Jan 2023, 6:11pm
Bowman 🇸🇪 wrote: We’ll see :) thanks :)30th Jan 2023, 7:40pm
Sigh wrote: Superb! Add a comment
6.8mi,
58:03Run - Easy
Easy and very low HR, but still kinda hard work today..
But , I was heading for 500km this month, but realized i just passed 300miles with this run Damn.. Split Summary === 1) 1km - 5:20(5:20/km) 130/137bpm [693b/km] 54cal 295/323W 2) 1km - 5:13(5:13/km) 136/139bpm [711b/km] 56cal 300/327W 3) 1km - 5:17(5:17/km) 136/140bpm [719b/km] 56cal 298/376W 4) 1km - 5:16(5:16/km) 135/139bpm [710b/km] 54cal 298/317W 5) 1km - 5:18(5:18/km) 137/140bpm [727b/km] 53cal 296/317W 6) 1km - 5:15(5:15/km) 135/139bpm [708b/km] 49cal 303/323W 7) 1km - 5:18(5:18/km) 135/139bpm [716b/km] 48cal 302/355W 8) 1km - 5:16(5:16/km) 135/138bpm [712b/km] 46cal 304/327W 9) 1km - 5:10(5:10/km) 134/138bpm [692b/km] 43cal 309/339W 10) 1km - 5:14(5:14/km) 134/138bpm [701b/km] 42cal 309/795W 11) 1km - 5:21(5:21/km) 134/138bpm [717b/km] 42cal 303/349W 12) 0.02km - 5(5:39/km) 133/134bpm [752b/km] 1cal 292/300W 30th Jan 2023, 12:11pm
Sigh wrote: Well done!!30th Jan 2023, 12:31pm
Bowman 🇸🇪 wrote: Thankyou :)30th Jan 2023, 12:35pm
Bowman 🇸🇪 wrote: Just had to put this here :)
[BADGE 9]30th Jan 2023, 1:41pm
Velociraptor wrote: Well done :) I'm amazed that so many people have that badge! I haven't even done 250 since badges were introduced.30th Jan 2023, 2:40pm
Bowman 🇸🇪 wrote: Yes that is a lot of miles, at least if you are a amature. The Treadmill has helped me alot.
Thanks :) Add a comment |
7.5mi,
57:19 Run - Easy
Really good feeling today, funny how it can differ day from day.
Low hr and very good speed. Split Summary === 1) 1km - 4:47(4:47/km) 126/135bpm [604b/km] 46cal 327/362W 2) 1km - 4:46(4:46/km) 138/143bpm [658b/km] 54cal 330/361W 3) 1km - 4:47(4:47/km) 139/142bpm [665b/km] 53cal 331/410W 4) 1km - 4:50(4:50/km) 138/143bpm [667b/km] 52cal 325/343W 5) 1km - 4:48(4:48/km) 140/144bpm [671b/km] 51cal 329/356W 6) 1km - 4:47(4:47/km) 140/144bpm [670b/km] 49cal 331/345W 7) 1km - 4:47(4:47/km) 140/144bpm [670b/km] 48cal 333/355W 8) 1km - 4:44(4:44/km) 141/145bpm [666b/km] 47cal 337/392W 9) 1km - 4:43(4:43/km) 140/143bpm [661b/km] 44cal 339/360W 10) 1km - 4:49(4:49/km) 141/146bpm [679b/km] 47cal 334/372W 11) 1km - 4:43(4:43/km) 141/145bpm [664b/km] 43cal 345/387W 12) 1km - 4:38(4:38/km) 140/144bpm [648b/km] 39cal 348/380W 13) 0.04km - 11(4:38/km) 141/143bpm [653b/km] 2cal 338/355W 31st Jan 2023, 11:53am
Sigh wrote: Excellent running!31st Jan 2023, 12:31pm
UltraDunc wrote: Do you elevate the mill? 31st Jan 2023, 1:45pm
Bowman 🇸🇪 wrote: Yes, until the point that it corresponds to the effort outside on a flat road, as good as i can.
And sometimes if im really tired or really energetic, one down or one up, but mostly 2,5-3.0 % elevation.31st Jan 2023, 1:46pm
Bowman 🇸🇪 wrote: Thaaks Sigh31st Jan 2023, 1:46pm
Bowman 🇸🇪 wrote: *you know what i mean :)31st Jan 2023, 3:11pm
Sigh wrote: :-)31st Jan 2023, 4:31pm
UltraDunc wrote: So you run to pace rather than hr?31st Jan 2023, 5:53pm
Bowman 🇸🇪 wrote: No I have a set “max” for the average HR in my mind, usually around 140 for a “low HR” session like this, and I run as fast as I can without getting over that. That is ~70% of my MHR.
Some days it’s slower pace than this, and today it was a bit faster than usually.
And as I said, I use a bit of incline to mimic some outdoor feeling, but it still a bit easier since it’s no wind, no changes in ascent ( I I don’t change it any more)
With 2,5-3% incline, I feel that my effort/pulse a normal day is very close to a run outside on a straight road with no head wind.
And I have tested my pace from the hr plus hr strap on a “rolling road” in a lab and it was spot on.31st Jan 2023, 8:55pm
UltraDunc wrote: Thanks Add a comment |
7.5mi,
51:20 Run - Intervals
Good hard but controlled 6x4min. Average on intervals 3:36/km.
Split Summary === 1) 1km - 5:03(5:03/km) 130/145bpm [655b/km] 48cal 320/358W 2) 1km - 4:57(4:57/km) 144/148bpm [712b/km] 60cal 324/406W 3) 1km - 3:42(3:42/km) 164/168bpm [606b/km] 50cal 417/440W 4) 0.08km - 18(3:42/km) 167/168bpm [618b/km] 4cal 414/420W 5) 0.38km - 2:00(5:12/km) 152/167bpm [791b/km] 24cal 307/440W 6) 1km - 3:37(3:37/km) 164/171bpm [592b/km] 49cal 419/454W 7) 0.11km - 23(3:34/km) 169/171bpm [602b/km] 6cal 426/443W 8) 0.4km - 2:00(5:04/km) 154/170bpm [779b/km] 25cal 314/439W 9) 1km - 3:37(3:37/km) 166/172bpm [601b/km] 49cal 424/455W 10) 0.11km - 23(3:36/km) 170/171bpm [613b/km] 5cal 423/427W 11) 0.39km - 2:00(5:08/km) 157/171bpm [805b/km] 25cal 314/425W 12) 1km - 3:33(3:33/km) 168/173bpm [597b/km] 49cal 428/462W 13) 0.12km - 27(3:36/km) 172/173bpm [620b/km] 6cal 425/431W 14) 0.4km - 2:00(5:04/km) 160/174bpm [809b/km] 26cal 315/431W 15) 1km - 3:33(3:33/km) 169/175bpm [600b/km] 50cal 429/471W 16) 0.13km - 27(3:34/km) 173/174bpm [617b/km] 6cal 425/434W 17) 0.4km - 2:00(5:03/km) 158/174bpm [797b/km] 25cal 317/449W 18) 1km - 3:33(3:33/km) 168/179bpm [596b/km] 48cal 431/459W 19) 0.13km - 27(3:35/km) 172/173bpm [618b/km] 7cal 424/439W 20) 0.38km - 2:00(5:17/km) 155/171bpm [820b/km] 22cal 306/424W 21) 1km - 5:07(5:07/km) 142/148bpm [726b/km] 30cal 317/478W 22) 0.04km - 13(5:24/km) 140/142bpm [757b/km] 1cal 313/317W 23) 0.01km - 2(3:06/km) 139/140bpm [430b/km] 308/311W 1st Feb 2023, 12:27pm
tipsku wrote: Great speed work, well done! 1st Feb 2023, 12:27pm
Bowman 🇸🇪 wrote: Thank you!1st Feb 2023, 1:51pm
Velociraptor wrote: Excellent session :)1st Feb 2023, 2:50pm
Bowman 🇸🇪 wrote: Thanks Velo!1st Feb 2023, 3:48pm
Sigh wrote: Brilliant, well done!1st Feb 2023, 4:17pm
Bowman 🇸🇪 wrote: Cheers!2nd Feb 2023, 5:06pm
riggys99 wrote: Great session2nd Feb 2023, 5:11pm
Bowman 🇸🇪 wrote: Thank you! Add a comment |
8.7mi,
1:06:57 Run - Easy
#2 today, felt nice, just a few km to get in to it again, then it just felt fine.
Good miles. Split Summary === 1) 1km - 4:40(4:40/km) 138/142bpm [645b/km] 54cal 333/357W 2) 1km - 4:49(4:49/km) 142/146bpm [684b/km] 56cal 324/346W 3) 1km - 4:48(4:48/km) 142/145bpm [681b/km] 55cal 326/348W 4) 1km - 4:57(4:57/km) 142/146bpm [702b/km] 54cal 315/339W 5) 1km - 4:56(4:56/km) 141/144bpm [696b/km] 52cal 318/343W 6) 1km - 4:54(4:54/km) 141/144bpm [691b/km] 51cal 322/344W 7) 1km - 4:49(4:49/km) 141/144bpm [678b/km] 47cal 331/349W 8) 1km - 4:42(4:42/km) 140/146bpm [658b/km] 45cal 341/375W 9) 1km - 4:37(4:37/km) 142/145bpm [656b/km] 45cal 347/391W 10) 1km - 4:36(4:36/km) 142/144bpm [654b/km] 43cal 349/393W 11) 1km - 4:43(4:43/km) 141/145bpm [664b/km] 42cal 341/614W 12) 1km - 4:45(4:45/km) 141/144bpm [670b/km] 42cal 337/355W 13) 1km - 4:47(4:47/km) 140/143bpm [669b/km] 39cal 338/404W 14) 1km - 4:45(4:45/km) 139/143bpm [659b/km] 37cal 339/362W 15) 0.04km - 10(4:45/km) 138/139bpm [654b/km] 1cal 337/343W 2nd Feb 2023, 5:07pm
riggys99 wrote: Nice number of miles today mate 2nd Feb 2023, 5:09pm
Bowman 🇸🇪 wrote: Thanks Riggys!2nd Feb 2023, 5:35pm
tipsku wrote: Amazing second run! You are in great shape!2nd Feb 2023, 6:27pm
Bowman 🇸🇪 wrote: Thank you tipsku, and so are you!
It feels good to get in the good training.2nd Feb 2023, 8:16pm
Sigh wrote: Good stuff, well done!2nd Feb 2023, 8:19pm
Bowman 🇸🇪 wrote: Thanks sigh! Add a comment
10mi,
1:19:05Run - Easy
Easy volume, first half a bit stressful, people all over the gym asking me questions and so on.
It shows on the HR When everyone left i got my groove back and it was very pleasant. Split Summary === 1) 1km - 5:00(5:00/km) 135/145bpm [675b/km] 54cal 316/347W 2) 1km - 4:53(4:53/km) 144/148bpm [703b/km] 58cal 323/338W 3) 1km - 4:49(4:49/km) 145/150bpm [697b/km] 55cal 329/359W 4) 1km - 5:03(5:03/km) 145/150bpm [732b/km] 56cal 313/330W 5) 1km - 5:03(5:03/km) 143/146bpm [723b/km] 54cal 315/350W 6) 1km - 4:56(4:56/km) 143/147bpm [706b/km] 52cal 322/336W 7) 1km - 5:02(5:02/km) 143/145bpm [720b/km] 51cal 317/394W 8) 1km - 5:00(5:00/km) 142/145bpm [710b/km] 48cal 319/342W 9) 1km - 4:47(4:47/km) 141/146bpm [675b/km] 45cal 335/360W 10) 1km - 4:53(4:53/km) 140/143bpm [684b/km] 42cal 330/351W 11) 1km - 4:54(4:54/km) 139/143bpm [681b/km] 40cal 333/367W 12) 1km - 4:53(4:53/km) 139/142bpm [678b/km] 38cal 333/414W 13) 1km - 4:50(4:50/km) 138/141bpm [668b/km] 36cal 336/401W 14) 1km - 4:46(4:46/km) 137/140bpm [653b/km] 35cal 340/364W 15) 1km - 4:47(4:47/km) 138/142bpm [660b/km] 35cal 340/368W 16) 1km - 4:49(4:49/km) 137/141bpm [659b/km] 34cal 339/374W 17) 0.14km - 41(4:43/km) 138/140bpm [650b/km] 5cal 335/340W 2nd Feb 2023, 12:30pm
Sigh wrote: Nice one!2nd Feb 2023, 12:35pm
Bowman 🇸🇪 wrote: 👍:)2nd Feb 2023, 3:04pm
Velociraptor wrote: Interesting! I was imagining two treadmills in front of a window in an otherwise empty room rather than a gym with people chatting :)2nd Feb 2023, 3:08pm
Bowman 🇸🇪 wrote: Hehe, usually it's like that, but it's a small gym too, and today my colleagues were chatty and kept bothering me. :) Add a comment |
6.5mi,
1:08:08 Run - Trail Run
Thick heavy 2-3inch of snow, didn’t bother to have any sort of pace, very low effort HR wise, just went on listening on a podcast and was careful not to sprain my ankles
Nice surroundings anyhow. Weekend LR might be tricky. Split Summary === 1) 1km - 6:35(6:35/km) 136/150bpm [894b/km] 70cal 267/351W 2) 1km - 6:01(6:01/km) 132/150bpm [794b/km] 63cal 257/413W 3) 1km - 6:26(6:26/km) 141/159bpm [907b/km] 69cal 277/381W 4) 1km - 6:19(6:19/km) 137/149bpm [866b/km] 66cal 294/372W 5) 1km - 6:41(6:41/km) 135/158bpm [903b/km] 66cal 274/376W 6) 1km - 6:19(6:19/km) 134/144bpm [847b/km] 62cal 267/333W 7) 1km - 6:18(6:18/km) 135/152bpm [851b/km] 65cal 296/442W 8) 1km - 6:00(6:00/km) 134/147bpm [803b/km] 62cal 294/395W 9) 1km - 6:31(6:31/km) 133/149bpm [867b/km] 68cal 277/339W 10) 1km - 8:08(8:08/km) 143/152bpm [1162b/km] 82cal 281/384W 11) 0.46km - 2:50(6:09/km) 135/143bpm [830b/km] 30cal 296/364W 3rd Feb 2023, 12:27pm
Sigh wrote: Very scenic, but a bugger to train on! Well done!3rd Feb 2023, 12:28pm
Bowman 🇸🇪 wrote: :) yes apparently you can’t have both in these conditions:)
Thanks!3rd Feb 2023, 12:39pm
tipsku wrote: Looks like straight from a Christmas postcard - lovely scenery. Nice run! I'm a bit envious as we have another day of rain and high winds. As for the long run, that's going to be a challenge in those conditions. 3rd Feb 2023, 1:00pm
Bowman 🇸🇪 wrote: Yes rain, cold and wind isn’t the most fun running conditions. But it’s soon spring again :)
I think the long run will be fin, just gives me an excuse to go slow :)3rd Feb 2023, 1:14pm
Velociraptor wrote: Beautiful :) I can feel the joy of pottering through the snow in spikes and not worrying about pace.3rd Feb 2023, 2:33pm
Bowman 🇸🇪 wrote: :) yes it was a kinda pleasant and worry free hour of plodding around in the snow :) Add a comment |
20mi,
2:56:20 Run - Long Run
Lovely easy effort LR, felt very nice, pretty cold, but nice in the sun. Had to increase the HR a bit in the end cus I started to get too cold , but it was fun to run a bit faster with all that energy and get back some heat again
Snow ice and packed snow on the roads, but my Nike invincible is really good and not slippery at all, surprised by that. Split Summary === 1) 1km - 5:07(5:07/km) 132/154bpm [676b/km] 56cal 298/421W 2) 1km - 4:50(4:50/km) 147/152bpm [711b/km] 61cal 324/358W 3) 1km - 5:12(5:12/km) 147/156bpm [763b/km] 65cal 331/395W 4) 1km - 5:14(5:14/km) 144/153bpm [755b/km] 62cal 319/402W 5) 1km - 5:34(5:34/km) 143/150bpm [796b/km] 64cal 325/371W 6) 1km - 5:52(5:52/km) 144/152bpm [846b/km] 66cal 311/353W 7) 1km - 5:10(5:10/km) 142/149bpm [734b/km] 56cal 317/362W 8) 1km - 5:24(5:24/km) 145/155bpm [784b/km] 62cal 311/344W 9) 1km - 5:43(5:43/km) 143/149bpm [817b/km] 63cal 317/370W 10) 1km - 5:30(5:30/km) 143/148bpm [786b/km] 61cal 310/366W 11) 1km - 5:52(5:52/km) 145/150bpm [849b/km] 64cal 321/387W 12) 1km - 4:59(4:59/km) 138/146bpm [687b/km] 53cal 301/339W 13) 1km - 4:58(4:58/km) 136/145bpm [676b/km] 53cal 297/373W 14) 1km - 5:54(5:54/km) 145/154bpm [854b/km] 67cal 321/372W 15) 1km - 5:28(5:28/km) 144/148bpm [786b/km] 65cal 312/351W 16) 1km - 5:21(5:21/km) 143/153bpm [765b/km] 61cal 304/354W 17) 1km - 5:10(5:10/km) 142/150bpm [734b/km] 59cal 301/323W 18) 1km - 5:48(5:48/km) 143/156bpm [829b/km] 67cal 317/389W 19) 1km - 5:45(5:45/km) 145/153bpm [835b/km] 67cal 317/403W 20) 1km - 5:37(5:37/km) 137/147bpm [770b/km] 65cal 296/369W 21) 1km - 5:51(5:51/km) 145/155bpm [849b/km] 68cal 322/443W 22) 1km - 5:47(5:47/km) 139/146bpm [803b/km] 65cal 305/356W 23) 1km - 5:41(5:41/km) 141/148bpm [802b/km] 68cal 315/360W 24) 1km - 5:54(5:54/km) 144/148bpm [849b/km] 64cal 311/344W 25) 1km - 5:30(5:30/km) 144/150bpm [792b/km] 67cal 321/360W 26) 1km - 5:41(5:41/km) 146/154bpm [831b/km] 63cal 312/362W 27) 1km - 5:55(5:55/km) 149/156bpm [882b/km] 68cal 327/367W 28) 1km - 5:03(5:03/km) 145/152bpm [731b/km] 59cal 307/341W 29) 1km - 5:13(5:13/km) 149/153bpm [777b/km] 64cal 328/359W 30) 1km - 5:23(5:23/km) 149/155bpm [802b/km] 63cal 322/382W 31) 1km - 5:22(5:22/km) 147/153bpm [789b/km] 65cal 315/385W 32) 1km - 5:26(5:26/km) 152/157bpm [825b/km] 66cal 332/400W 33) 0.2km - 1:06(5:27/km) 151/153bpm [823b/km] 14cal 352/385W 4th Feb 2023, 4:09pm
Sigh wrote: Excellent long run, well done! Another super photo, too!4th Feb 2023, 4:37pm
Bowman 🇸🇪 wrote: Thanks! It was a lovely wintery day so I had to take a picture :)4th Feb 2023, 4:51pm
riggys99 wrote: sounds like a nice long run4th Feb 2023, 5:05pm
Bowman 🇸🇪 wrote: Yes! Consistency and volume seems to work :)4th Feb 2023, 7:08pm
Velociraptor wrote: Excellent. And good news about the Invincibles 😀4th Feb 2023, 8:08pm
Bowman 🇸🇪 wrote: :) Add a comment |