Out for a (slow) run in the forest again. From the Kuusijärvi parking-lot to Bisajärvi and back.
Here's a panoramic view of Bisajärvi:
A 9k loop around paloheinä. Here's a skewed panorama of the vantaa river:
North past punjonsuo, around ruuhijärvi, then around orajärvi, and between the smaller lakes back. Lost the trail around 8km for a bit..
Without much training and without any time goal I participated in the Jakob half-marathon.
Up to 10 km things went smoothly. Then the steady uphill towards 11 km felt quite tough, although I sort of kept up the pace until about 14 km. From there it was a fight with a bit of walking now and then... The steady slow-down towards the finish shows in my 5k splits: 26:23, 27:25, 28:51, and 30:16. For comparison in 2012 on this course my 5k splits were: 23:47, 24:17, 24:20, and 24:09 - very steady and not slowing towards the end.
Here's a chart with the min/km times from the half-marathons I've run.
Next year I must remember to do one or two 90-120 minute training runs per month and things will go much smoother...
Viikin vitonen 5k race today. +2C and a bit windy. 22:52 or 4:33/km. 1km splits: 4:26-4:30-4:31-4:39-4:37. Maybe slightly too fast in the beginning which made the 4th and 5th kilometre hard.
Here are some views from the area:
I ran my 5th and fastest yet half-marathon in 1h 41min 52s (4:49/km) yesterday in Jakobstad.
Splits and pace for 5ks: 23:47 (4:45/km) , 24:17 (4:51/km), 24:20 (4:52/km), 24:09 (4:50/km)
Splits and pace for 10ks: 48:04 (4:48/km) , 48:29 (4:51/km)
The first 5k was maybe slightly too fast, but the last kilometer from 20k to 21k was the fastest, 4:43, so that shows there was plenty of energy in the legs at the end.
McMillan's calculator says a 1:42 half-marathon means a 10k should be doable in 45:45, and the full marathon distance in 3:35!
I ran this event in 2010 also.
Here's a graph of the km-pace for the five half-marathons I've run:
It was cold, wet, and windy!
Despite lack of proper preparation, a personal best with 4h 0min 34s. My long slow runs have consisted of only one 17k in April and one 22k in May. All the orienteering seems to help however, with the up/down hills giving more strength in the legs. Counting running+orienteering kilometers, I've done around 403k this year. Perhaps the four 60-100k bike rides I've done party give the training effect of a long run?
Splits for the first and second half:
0-21k: 1:57:53
22-42k: 1:59:18
Or broken down into 10ks:
1-10k: 56:49
11-20k: 55:18
21-30k: 56:19
31-40k: 57:49
Or broken down into 5ks: (compared to Rautavesi in 2011 and Helsinki in 2010)
1-5k: 28:54 (Rautavesi 27:13, Helsinki 29m)
6-10k: 27:55 (Rautavesi 27:46, Helsinki 30m)
11-15k: 27:37 (Rautavesi 27:29, Helsinki 30m)
16-20k: 27:41 (Rautavesi 27:23 , Helsinki 31m)
21-25k: 28:40 (Rautavesi 28:57 , Helsinki 33m)
26-30k: 27:39 (Rautavesi 31:09, Helsinki 34m)
31-35k: 29:51 (Rautavesi 31:27, Helsinki 36m)
36-40k: 27:58 (Rautavesi 35:17, Helsinki 40m)
Here's a video that shows what the weather was like:
Histrogams of finishing times scraped from the official website with these scripts: sthlm_scrape
Some more of these over here: https://picasaweb.google.com/106188605401091280402/StockholmMarathonJune22012