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Training Log Archive: stiands

In the 1 days ending Apr 20:

activity # timemileskm+m
  Easy running2 40:00 4.85(8:15) 7.8(5:08)
  Uphill tempo1 30:00 3.73(8:03) 6.0(5:00)
  Total2 1:10:00 8.57(8:10) 13.8(5:04)
averages - sleep:9

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Sa

Saturday Apr 20 #

Easy running (treadmill) 20:00 [1] 3.8 km (5:16 / km)

Stopped the treadmill, had a minute to catch my breath again, sipped from a recovery drink and had a piece of chocolate and then I started the warm down.

Kept this one flat (1.5% incline) and the pace slightly slower than 5:00 min/km.

Legs were completely fine. Heartbrate lowered quickly. Was pretty happy with the session. I’m definitely not where I want to be in 2 months time, and these sessions are definitely not easier than expected. But I hope this’ll change in June.
2 AM

Easy running (treadmill) 20:00 [1] 4.0 km (5:00 / km)
slept:9.0

First day with 10+ degrees here in Tromso this year so did my drills outside. 13cm snow has melted in 24 hours, only 95 to go!

After the warm-up ecmxercises I started jogging on the treadmill. Last week I didn’t perform that well from the start, so I ran a harder warm up than usual.

Started out flat, but then ran 5 minutes at 5 and 10%. Also did one minute of faster running at 1.5%.

Uphill tempo tempo (treadmill) 30:00 [3] 6.0 km (5:00 / km)

30’ tempo (10’ @ 8-12-14%)

Felt like I really hit the right effort from the go at 8%. My legs were feeling great and I was in control of my breathing. Increased the pace three times I think, but very gradually. The first 10 mins went by really quick.

I decreased the pace and set the incline to 12%. This was almost a completely opposite experience from my 10 mins at 8% incline. I was struggling with keeping up and found myself slowing down the pace from where I started at 12% three or four times. Again I did it gradually and not by a lot. The effort was definitely more of a 10k one than tempo effort. Got more in control of my breathing towards the end.

At 14% things went a lot better, but I also ran the first minute at a much easier effort than I had at 12%. Increased the pace several times, but by very little each time. Legs were turning around a lot better than at 12% and the effort was pretty much the same as at 8%.

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