A week of running, and cycling at Bergs Gård

Skip to Cycling at Bergs Gård.
It’s been a great week. Both a good week in regards to work and life balance and also in regards to my training goals while I managed to get other training in as well. Despite many sessions during the week, I wasn’t aligned with my plan according to K gained, but I guess it’s important to remember what my clever coach mentioned ; when doing hillier, tougher terrain – one should count the time out running over K run. 

This week, I wanted to focus on hill running. Since KIA Fjällmarathon I have realised that I need more vertical gain each week. I should definitely use more of my incline trainer (Nordictrack X22i) at home, but it’s also great to get out on real hills. During the hill training, I was really mindful of trying to mix up my steps. Using the whole foot, or more walking on the front foot. Using poles or not. Really working with my arms to use all muscles I can to get up with easy effort.

Monday

Started the Monday morning with a hike session at home on the treadmill. 200m elevation gain and a coffee.  It’s great to be able to start slowly at home. On Monday evening, I coached a relatively flat and easy run with Team Nordic Trail where we got back to the new season with long intervals in the evening sun.

Tuesday – Zombie morning

Tuesday morning often is Zombie mornings with Trailrun4fun in Väsjöbacken. Some of the guys start already at 5am. Me and Helena started late at 6am. 650m of elevation.

Wednesday – My favourite run

The lovely MTB track in Ursvik (Nick) is one of my favourite, go to runs… Partly because it’s close to home, but also thanks to the small single track trails. A great start of the day, and another 200m of elevation

During the evening, I got my second fix in. Got the bike out and enjoyed an evening bike ride.

Thursday – Mornings with Team Nordic Trail

Thursday mornings are normally great to join Team Nordic Trail. 6.15am at Östermalms IP. Its close to work, and it feels great to come in to the office with a clear mind. This week, we was honoured to have Oskar to coach us through long intervals and I got another 150m elevation done.

Friday – The rest day became a running day

I meant to rest on Friday, but I couldn’t. Simply because Jacob invited us all to another morning run in Väsjäbacken. This time to run the 1 mile loop up and around Väsjöbacken. The loop is called GAG and I believe it offer 100m per loop. Another 500m of elevation gained, and a very social and friendly time with new and old running buddies.

Saturday – Time for the bike to get some miles

Me and Helena wanted to celebrate two years together. What couldn’t be better to spend the whole day together out on the trails, on the mountainbikes. We loaded the bikes in the car and headed down to Trosa. 

Outside of Trosa, they have built a fantastic bike park. Technical practice tracks, flow tracks, pump tracks and beautiful long trails out in the forrest. If you have the opportunity, spend a few hours at Bergs Gård on your MTB. It’s well worth the trip. With many loops and options we actually didn’t complete them all until we got too tired. We will definitely will be back to cycle them all. 

Out at Bergs Gård, we had some great food to rest during all cycling. BBQ buffet and beer tasting. A great atmosphere even if I as a vegan that doesn’t drink alcohol couldn’t enjoy it. Suggestion to Bergs Gård, offer more non alcoholic beer during beer tasing (I know you had two in the fridge) and have some veggies ready to put on the barbecue. The vegan option you served me was great though, so I can’t complain too much. 🙂

We finished the day with a nice dinner at the Trosa Stadshotell.

I really enjoy the MTB I bought at Cykloteket this spring. I mentioned I wanted a companion to allow me to get out on the trails on my rest days. The recommendation became Trek Fuel Ex, and it has fit me perfectly. Thanks Cykloteket for that recommendation.

Sunday – Long run Sunday

To get back into the running schedule, I wanted to get 30k in – and so I did.

Started with the Ursvik Extreme 15K together with Helena and continued my self to make it 30K. It’s amazing ot feel how much harder it become to run in the heat. With this warm weather, it’s very important to take extra salt. I managed to balance the energy, water and salt intake well and felt great the rest of the day. This gave me in total the 66K I wanted for the week, and another 500m of elevation. This long run, also became my attempt at the 25K virtual race from Runners World.

What a great thing now, with all hill running last week, that Mondays session with Team Nordic Trail is just hill running. Do more of what makes you good I guess…