Sub 40 program Training posts

The cruel winds of western Sweden

The day for 2k intervals. Most of the ice has melted now, it’s only still there at some specific places (like on the only way to my commuter train station, where I almost every day fall on the nose). On those places it’s very slippery since the ice now has a wet surface because of the plus degrees. But.. On most places on the ground there’s like I’ve written before, only gravel, leftovers from the tending of the snowy/icy winter earlier this season.

However, the season has now brought us a somewhat windy existence, which disturbed my running today 🙁

With tailwind it went ok, of course, but unfortunately the least head wind took the edge of me. It was a huge struggle keeping the pace up. Why then? I think it’s because of the fact that I’m not strong enough to tackle those cruel winds.. They weren’t that tough, but even a little was tough enough for me, I’m afraid. And the tailwind didn’t support me enough to gain what I had lost.

But.. I still think it’s a descent session, so I’m satisfied 😉

In the table below I specify what type of wind that I had during each lap. There were not much of slopes anywhere that made much difference.

Training – 2k intervals

I started with some minutes of warm-up running. Then I stretched and started with my intervals. Afterwards I had 6 minutes of cool-down and wrapped it up with a little more stretching

Detailed Garmin data

Day 3, sub 40 program – 2nd round
start with 5x2k R90 (3.55 to 4.00 per k)

Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec Wind
1 2.01 7:56 3:57 164 184 104 Tailwind
2 2.00 7:57 3:59 173 192 122 Headwind
3 1.99 7:56 4:00 176 187 129 Headwind
4 2.00 7:53 3:57 178 191 139 Tailwind
5 2.00 8:00 4:00 181 191 127 1st half Hw, 2nd Tw

4 replies on “The cruel winds of western Sweden”

Tell me about the wind .. my god it can be annoying when out on the run. Luckily I have the choise of running in town where it is less windy. I follow the beach promenade with the wind behind me and run back in the forest where it is more protected 🙂

Nice session, despite the wind!


You’re lucky. Usually I try to do similar, but when I run at work it so hard.. I work in train area, so it’s very open landscape there 😉

I love to run in forest areas, I always try to do that whenever I can.. It makes me feel fast and I love the smells and sounds during the summer.. Then it’s always nice with the cooling shade of the trees too 🙂

Thank you!


Hi Christian – that looks like a real good workout to me!

The wind does make things a lot harder and the tail-wind never compensates enough!

I find the 5 x 2000 session too long to do outside and have to do on treadmill (as I wrote in my blog). So I admire your determination to run such a consistant session on a windy day. You ARE tough if you can run the 2000’s outside in that wind. I salute your efforts – well done! I think you are on the way to good times in the 10k.

Best wishes


Thank you, Dave! That warms a lot.

I sure hope that my racing times will improve this year. I will try a few races during the first half, but then we probably will move to China for 13 months. Unfortunately I don’t know where in China yet, but I doubt it will be easy to find races there..

Best wishes to you too!


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