The Plan
Goal with this plan is to run the 21K below 01:20:00 before 1st of November this year (2024).
Week: 1/12 | Phase: 1/2 | Total distance: 100 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-08-12Distance75121252/10Yesterday all my troubles felt so far away. Not so today. That PB trial (21k in 01:21:45!!) sure took out its toll today. Pain in left knee most prominent, but also pain in muscles, feet, everything sore, everything unable to perform. Even my stomach said no. Had to start walking. Then running in short intervals. Could prolong intervals as I kept at, finally being able to run continuously last 3 km, but still slow. No problem. I'm not hurt, just generally inflamed. Battered but not defeated. On the contrary, I got home and that's what in the end counts for these runs.
- TUESDAY2024-08-13Distance60131305/10When things go south you gotta have a plan B. Left knee was not in the mood today for running. So finally made the call of buying myself a pair of cycle shoes. Woaw, that's just a whole new source of power to tap from. That guy I couldn't get in the uphill climbs that one time on my way to work will for sure be in trouble at next encounter. Suddenly climbs are fun, even exciting. it's like you have a second pair of legs to switch to when the others getting sore. And such a good way to keep moving and getting pulse when the legs says no to running. (Rules of this game are that I'm allowed to not run a day if I bicycle the same amount of time. Ergo - today was a success.)
- WEDNESDAY2024-08-14Threshold, interval60131354/10Felt no pain until I was 3-4 km in. Then the knee started nagging again. Pain was then variably growing until the end. Feet was hurting too of overstrain. Overall still better experience than Monday as I was able to run whole way. The interval training had to be skipped however. Now introducing a new yellow status - "Done with modification", to mark those days where training had to be modified from plan in order to be completed.
- THURSDAY2024-08-15Distance60131356/10Pain not as prominent now and not growing as much during the run as yesterday. Feet felt good today. I'm clearly recovering. Had a knee support on my left leg to relieve it from some of the stress. Last day I'm running this week; will end it with a long bicycle trip so will stay in movement but in an alternative way. Doing so I hope I will come out strong for the following week. Phone/watch was not charged so couldn't record this one on Strava, HR can be estimated to be same as yesterday however.
- FRIDAY2024-08-16Distance6013na6/10Cattegat cruise day 1: Since long time, and especially since the start of my residence in Goteborg, I've wanted to try to cover the distances along the west coast of Sweden I usually do by train instead on my bike. With a nice weather report and with newly bought shoes this weekend felt like a good opportunity for realizing that wish. So I took Friday off from work and went off with Haverdal (summerhouse there) as my first stop, with Hoganas being my final destination. Except from a bit of trouble finding an effective way (the cycle road I followed were meant to be beautiful in first hand), some struggle with clipping shoes off/on, and also an inferior bike light for august nights, it went well. Total time riding (just riding) was 7h 30m. With break time in addition to that total travelling amounted to 10 hours 20 minutes. Pedaled my last kilometer 10 minutes after midnight. In total 167 km. Should have started earlier, but at least now I know the time required for doing this type of thing.
- SATURDAY2024-08-17Threshold, failure6021na7/10Cattegat cruise day 2: Not as long as yesterday (110 km), and more effective, leading to an arrival well before sunset. Biggest worry was the climb of hallandsasen ( 200 m AMSL) but it turned out to be one of the easiest legs thanks to my fathers recommendation of doing it via Bastads banvall. The climb was actually barely noticeable. After getting to angelholm I was familiar with the route all the way to Hoganas, so I steamed ahead without taking a break. Felt a little sore in right knee, thought it was just because of the 270 km distance concentrated in two days. That type of distance would be demanding on the knees even if they're bicycled.
- SUNDAY2024-08-18Easy run + 1500 m sprint12015na8/10Last day of this little bike workout vacation I decided to do a round trip to Molle (28 km). Except from a little of the same soreness I had felt in right knee the day before I felt quite strong. Would have been a bit faster still if it was less gravel roads on the way towards Molle.
Week: 2/12 | Phase: 1/2 | Total distance: 101 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-08-19Distance6013na8/10With only an hour margin to catch the train in Angelholm I tried to push beyond an average of 30 km/h almost making it at 29.6 km/h. Total time about 53 min for a distance of 26 km. Thought I actually would considering the wind was in my back and I had my new shoes. Nevertheless, finished with feeling strong and content with my progress as a biker from recent days of ambitious training.
- TUESDAY2024-08-20Distance6013na8/10No pain felt at all, and felt my "aerobic base" really had improved since last time I run. The 300 km of biking in between clearly made an effect. Also good lesson in "slow running" and that volume is better than intensity to get faster. Bicycling many hours consecutively is a great way of accomplishing that, probably better than long runs actually, since one can train for longer without risk of injury. Conclusion is to incorporate more and longer cycling sessions in the plan.
- WEDNESDAY2024-08-21Threshold, interval6713na6/10A little bit of pain today again in left knee but nothing too serious. Did some 3 intervals but was cautious. I think its better to do the speed work only once a week, saving oneself for the one big stretch. I was too ambitious when designing this plan.
- THURSDAY2024-08-22Distance6013nanaDid only 13 km cycling to work. Was horrible weather on the afternoon so took the bus home and had to prioritize getting to bed to be able to go up 04:15 AM to catch a train bound for Stockholm in a somewhat alive state.
- FRIDAY2024-08-23Distance60131458/10Circumnavigating around Sodermalm was a fun one. Pulse not too high still for a 04:45 pace run.
- SATURDAY2024-08-24Threshold, failure6021na10/10Mother's all-day long birthday party. A day full of joyful recovery.
- SUNDAY2024-08-25Easy run + 1500 m sprint12015na8/10Tour around my favorite town. Slopes felt unusally easy to climb. Nice feeling all-in-all. No sprint done.
Week: 3/12 | Phase: 1/2 | Total distance: 101 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-08-26Distance6013na8/10These runs are starting to get as fun as they are supposed to be ordinary. No drama, just a flow!
- TUESDAY2024-08-27Distance6013TBDTBDTBD
- WEDNESDAY2024-08-28Threshold, interval6013TBDTBDTBD
- THURSDAY2024-08-29Distance6013TBDTBDTBD
- FRIDAY2024-08-30Distance6013TBDTBDTBD
- SATURDAY2024-08-31Threshold, failure6021TBDTBDTBD
- SUNDAY2024-09-01Easy run + 1500 m sprint12015TBDTBDTBD
Week: 4/12 | Phase: 1/2 | Total distance: 101 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-09-02Distance6013TBDTBDTBD
- TUESDAY2024-09-03Distance6013TBDTBDTBD
- WEDNESDAY2024-09-04Threshold, interval6013TBDTBDTBD
- THURSDAY2024-09-05Distance6013TBDTBDTBD
- FRIDAY2024-09-06Distance6013TBDTBDTBD
- SATURDAY2024-09-07Threshold, failure6021TBDTBDTBD
- SUNDAY2024-09-08Easy run + 1500 m sprint12015TBDTBDTBD
Week: 5/12 | Phase: 1/2 | Total distance: 101 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-09-09Distance6013TBDTBDTBD
- TUESDAY2024-09-10Distance6013TBDTBDTBD
- WEDNESDAY2024-09-11Threshold, interval6013TBDTBDTBD
- THURSDAY2024-09-12Distance6013TBDTBDTBD
- FRIDAY2024-09-13Distance6013TBDTBDTBD
- SATURDAY2024-09-14Threshold, failure6021TBDTBDTBD
- SUNDAY2024-09-15Easy run + 1500 m sprint12015TBDTBDTBD
Week: 6/12 | Phase: 1/2 | Total distance: 101 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-09-16Distance6013TBDTBDTBD
- TUESDAY2024-09-17Distance6013TBDTBDTBD
- WEDNESDAY2024-09-18Threshold, interval12013TBDTBDTBD
- THURSDAY2024-09-19Distance6013TBDTBDTBD
- FRIDAY2024-09-20Distance6013TBDTBDTBD
- SATURDAY2024-09-21Threshold, failure6021TBDTBDTBD
- SUNDAY2024-09-22Easy run + 1500 m sprint12015TBDTBDTBD
Week: 7/12 | Phase: 1/2 | Total distance: 114 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-09-23Distance6013TBDTBDTBD
- TUESDAY2024-09-24Distance6013TBDTBDTBD
- WEDNESDAY2024-09-25Double Threshold, interval12026TBDTBDTBD
- THURSDAY2024-09-26Distance6013TBDTBDTBD
- FRIDAY2024-09-27Distance6013TBDTBDTBD
- SATURDAY2024-09-28Threshold, failure6021TBDTBDTBD
- SUNDAY2024-09-29Easy run + 1500 m sprint12015TBDTBDTBD
Week: 8/12 | Phase: 2/2 | Total distance: 114 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-09-30Distance6013TBDTBDTBD
- TUESDAY2024-10-01Distance6013TBDTBDTBD
- WEDNESDAY2024-10-02Double Threshold, interval12026TBDTBDTBD
- THURSDAY2024-10-03Distance6013TBDTBDTBD
- FRIDAY2024-10-04Distance6013TBDTBDTBD
- SATURDAY2024-10-05Threshold, failure6021TBDTBDTBD
- SUNDAY2024-10-06Easy run + 1500 m sprint12015TBDTBDTBD
Week: 9/12 | Phase: 2/2 | Total distance: 114 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-10-07Distance6013TBDTBDTBD
- TUESDAY2024-10-08Distance6013TBDTBDTBD
- WEDNESDAY2024-10-09Double Threshold, interval12026TBDTBDTBD
- THURSDAY2024-10-10Distance6013TBDTBDTBD
- FRIDAY2024-10-11Distance6013TBDTBDTBD
- SATURDAY2024-10-12Threshold, failure6021TBDTBDTBD
- SUNDAY2024-10-13Easy run + 1500 m sprint12015TBDTBDTBD
Week: 10/12 | Phase: 2/2 | Total distance: 114 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-10-14Distance6013TBDTBDTBD
- TUESDAY2024-10-15Distance6013TBDTBDTBD
- WEDNESDAY2024-10-16Double Threshold, interval12026TBDTBDTBD
- THURSDAY2024-10-17Distance6013TBDTBDTBD
- FRIDAY2024-10-18Distance6013TBDTBDTBD
- SATURDAY2024-10-19Threshold, failure6021TBDTBDTBD
- SUNDAY2024-10-20Easy run + 1500 m sprint12015TBDTBDTBD
Week: 11/12 | Phase: 2/2 | Total distance: 114 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-10-21Distance6013TBDTBDTBD
- TUESDAY2024-10-22Distance6013TBDTBDTBD
- WEDNESDAY2024-10-23Double Threshold, interval12026TBDTBDTBD
- THURSDAY2024-10-24Distance6013TBDTBDTBD
- FRIDAY2024-10-25Distance6013TBDTBDTBD
- SATURDAY2024-10-26Threshold, failure6021TBDTBDTBD
- SUNDAY2024-10-27Easy run + 1500 m sprint12015TBDTBDTBD
Week: 12/12 | Phase: 2/2 | Total distance: 114 km
- WeekdayDateTypeTimeDistanceAverage HRFeel gradeRemark
- MONDAY2024-10-28Distance6013TBDTBDTBD
- TUESDAY2024-10-29Distance6013TBDTBDTBD
- WEDNESDAY2024-10-30Double Threshold, interval12026TBDTBDTBD
- THURSDAY2024-10-31Distance6013TBDTBDTBD
- FRIDAY2024-11-01Distance6013TBDTBDTBD
- SATURDAY2024-11-02Threshold, failure6021TBDTBDTBD
- SUNDAY2024-11-03Easy run + 1500 m sprint12015TBDTBDTBD