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Training Log Archive: stiands

In the 7 days ending Apr 13:

activity # timemileskm+m
  Moderate2 3:04:00 28.8(6:23) 46.35(3:58) 161
  Easy running4 3:00:00 22.12(8:08) 35.6(5:03)
  S&C workout2 1:50:00
  Easy + hill sprints1 1:26:30 10.37(8:20) 16.69(5:11) 151
  Short hill sprints1 1:12:44 8.93(8:09) 14.37(5:04) 284
  Skimo1 1:00:00 3.6(16:39) 5.8(10:21) 800
  Hill reps1 42:00 4.35(9:39) 7.0(6:00)
  Hike1 40:00 1.55(25:45) 2.5(16:00)
  Total10 12:55:14 79.73 128.31 1396
averages - sleep:8.6

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Saturday Apr 13 #

8 AM

Moderate (road, dirt) 1:04:00 [1] 16.0 km (4:00 / km)
slept:8.0

The battery on the Coros is so amazing that I forget to charge the damn thing. Ran out of juice early in the run, but luckily I was meeting up with the running club to pace some 4:00 min/km people. Luckily I'm familiar enough with this moderate effort that it's really easy to hit anyways.

I drove out there, parked and joined them for the last four minutes of their warm up after doing my WU-exercises and drills.

We were out on an undulating course. It follows a bike path, but I ran in the dirt on the road shoulder for as much as possible. Probably close to 70% of the time. Surface was wet as it had been raining the night before. But it wasn't a lot of wind and 3-4 degrees. The snow is melting, but we haven't had this much snow in April since 1997 so it's going to take a while.

I wasn't expecting my legs to feel good at all today, so I was really surprised at how I felt today. It almost felt like a recovery run. The effort was just really easy, even though we ran most kilometers at like 3:55 min/km. My quads and hamstrings were feeling completely fine. Even now after the run.

All in all it was a really pleasant run with good company and in really nice conditions.
5 PM

Easy running (treadmill) 40:00 [1] 8.0 km (5:00 / km)

Drove to the gym. Did the warm-up exercises. Felt good! No pains or niggles. Pretty energized. Had a nap mid-day.

Ran at 1.5% incline and 5:00 min/km. Very easy effort.

Legs felt fine. Nothing of note. Time went by quickly. Was definitely warm enough to start the S&C.


I actually ran 10 minutes more after the S&C. Just to see if my legs feel better tomorrow than what they have been doing post-S&C lately.. Hopefully that’s okay. Biking tomorrow also, to see how my body reacts to that.
6 PM

S&C workout 1:00:00 [1]

No coach but went alright!

Friday Apr 12 #

Easy running warm up/down (treadmill) 25:00 [1] 5.0 km (5:00 / km)
slept:9.0

Drove to the gym and went through the pre-run routine. Felt alright! Definitely nothing that pointed to me not having a better run in me than what I had.

Started running at easy pace and 2% incline. Did that for 10 minutes. Also did some running at 5 and 10% just to prepare my legs for the uphill reps. Seemed fine. Was breathing easy and legs were good. Quads weren't sore as they were yesterday.

Had my friend from school running a recovery run beside me. Time went by quickly.

So after 20 minutes, I drank some water and started the first rep. Tried 4:45 min/km pace as prescribed. Held on for like 3 minutes. Decided to give it another go at a much easier pace. Legs felt absolutely trashed. Seemed like my legs and quads had produced a ton of lactid acid in just those minutes. Jogged at a very easy pace for 2 minutes then gave it another go.

Hill reps intervals (treadmill) 42:00 [4] 7.0 km (6:00 / km)

5x5' @ 15% incline (4 minutes easy recovery)

Started the first rep at 6:00 min/km pace which is so much slower than 4:45 min/km that even though you had told me not to worry too much about it, it wasn't exactly a confidence booster.

Although my legs were tired from the 3-minute sprint it felt like I had done, this went much better. Managed to relax my upper body, move my legs significantly easier and stay in control of my breathing. Effort level was definitely close to a 9/10 from the start, but mostly because I started the rep tired.

All the recoveries went ok. Adjusted the incline this time so I actually ran. Kept the effort easy, but really needed them because my legs were just so heavy.

Second rep I ran a little faster. Effort level was basically the same as the first one. Legs were feeling a little better. I guess that was because I was further removed from my horrible first attempt at the workout.

Third rep was a little quicker than the second one, and again it wasn't much harder. Obviously a 8-9/10 is tough, but my breathing was comfortable compared to how shitty my legs felt. Quads were especially bad, even though my hamstrings felt tight and sore.

Fourth rep was the hardest one. It was more of an effort than the first three and it wasn't as easy mentally as the last one, even though my fifth rep was just as hard physically. Still, I stayed in control of my breathing and legs didn't become worse. The reps I ran last week was harder in terms of breathing but legs were much heavier this time around as you might have understood by now.

Not happy with my performance obviously, but you warned me this might happen and that it would be out of my control really. Glad I finished a 5x5 min session at 15% incline anyways. It wasn't pretty, but I did it.

Easy running warm up/down (treadmill) 25:00 [1] 4.8 km (5:12 / km)

Extended the warm-down with 5 minutes because the dressing rooms were being painted and I couldn't get to my stuff immideatly after the 20 minutes. Might have needed it anyways, just to get all the shit out of my legs. Legs were heavy, but I felt alright. Not satisfied by any means, but that's training I guess. I got some way to go the next 10 weeks.

Thursday Apr 11 #

Easy + hill sprints (road, dirt, gravel) 1:26:30 [1] 16.69 km (5:11 / km) +151m 4:58 / km
ahr:145 max:174 slept:8.0

Another run after a long day at school. Had some rest in between though. Did my drills and warm-up exercises. Weather wasn't good. Snow/hail, windy and 0 degrees. Roads were mostly fine and I stayed on a dirt/gravel path for as much as possible.

Ran with the running club for the first half of the run. Couldn't use the hill I planned for because it was actually getting icy. Had a plan B though.

Effort was really easy and the legs were feeling fine. My quads were a bit sore before the run, but I wasn't worried that I couldn't run the hill sprints.

Route I ran was very flat. Had an ok time out there. Best when I had company, but running the second half alone I also had the wind at my back.

Did some leg swings before the hill sprints. Felt good to go. Used two potholes as reference points for my starts and stops. Don't wanna do these with my watch in front of my face to have control of elapsed sprint time. First one felt a little slow. Felt like I was being careful, so I could get a feel of it. Ran all of them in 15 seconds except for the first which was 16-second sprint. Maybe too long, but I used almost 3 minutes to recover after each and every one. Jogged back to my car afterward and had a recovery drink. Excited for hill reps tomorrow!

Wednesday Apr 10 #

4 PM

Skimo 1:00:00 [3] 5.8 km (10:21 / km) +800m 6:07 / km
ahr:136 max:177 slept:9.0

Long day at school. Had a short nap then went out for a little bit of skimoing. Took a break from the slope. Tried the mountain we are having that race up in May. I have never been to the top previously. Don't know how really, but got 800m of elevation gain in a little over 3km. Might not have followed the best route. Struggled a bit with my watch today. Because of the heart rate monitor, I'm wearing it under my inner layer and my jacket. Had to stop it to adjust the skins on my skies and didn't manage to start it so lost some stats.

The effort was definitely moderate. Might have been a step above moderate. Conditions were good though and my new poles are so much better than those I had. Had a good time out there today. Probably returning to the slope on Sunday though, to get closer to 1000 meters of elevation gain. Or bike.
It was nice to try something else today. Guess the effort is the most important thing.

Tuesday Apr 9 #

Hike (snow) 40:00 [1] 2.5 km (16:00 / km)

Numbers are pretty rough as I didn’t record it on my watch. The weather was just amazing and since I had two indoor runs, I wanted to use the spare hour I had today, outside. Just went partially up the mountain behind my house. It’s the first climb of the Skyrace here. There are so many people here at all times so I could maybe run up with little slippage. The snowy trails are so worn you see. Put up a picture on instagram so you’ll see why I got out!!

Easy running (treadmill) 30:00 [1] 6.0 km (5:00 / km)

Don’t know if it was the hike or just time passing by, but my legs felt better than in the morning. more of a spring in my step. Kept the incline at 1.5% and pace at 5:00 min/km. Not much to say. Went by quickly. Got hot (very crowded today). All good!

S&C workout 50:00 [1]

One final session where I do the first set of most of the exercises with no weights, just the bar. Seems like I’ve got the technique and form correct now so.
7 AM

Easy running (tredmill) 1:00:00 [1] 11.8 km (5:05 / km)
ahr:135 max:158 slept:8.0

Had to be at school at nine so was up early for once. Drove to the gym, went through the pre-run routine and got going.

Changed the incline every 5 minute or so, but I was a little tired from yesterday so ran most of it at 2 and 3%.

Legs were fine, but I just didn’t feel like going any faster and I guess that’s just fatigue from yesterday. Those long runs are really fun and I never really get tired during them, but in the evening and the morning after, I don’t have a lot of energy it seems like. Also I had a long day a head of me with 5 hrs at school and some football stuff.

Time went by pretty quickly though. Listened to an audiobook and spent the hour waking up and getting prepared for the day mentally.

Monday Apr 8 #

Moderate long (dirt, road) 2:00:00 [2] 30.35 km (3:57 / km) +161m 3:51 / km
ahr:155 max:189 slept:9.0

Wrapped up some school stuff way earlier than expected, so got to run while the weather was still good and there was little to no traffic. Did the warm-up exercises and two sets of drills. Legs seemed alright. Nothing special. I have kind of come to expect to feel a bit tired in my hamstring and quads now that I am working so much at improving strength in those areas. No pains or niggles though, which is the most important part.

Ran the route I usually run for these runs: 2km downhill, 5km flat, 8km undulating and then running the same way back. Kept to the shoulder of the road now that the snow covering it has melted. It consists of gravel and soft dirt. It's really pleasant and I have missed it even though I prefer trails in the woods. I had to run the first 1.5kms and the last 1.5kms on road because of where I live.

The weather was amazing. -2 degrees, but basically no wind which is remarkable for Tromso and a clear sky. The sun was out and I even had to wear my Oakleys. What. A. Day. Definitely a contender for the most enjoyable run of 2019.

Quickly got into the moderate flow of things. It's really easy with the downhill start and then a perfectly flat section. Didn't get hard even though I didn't drink or take anything else. Obviously, I wish I didn't live on top of a hill because the final kilometers are always a little tough, but at that stage, I'm basically done so it's fine. Didn't feel any fatigue settling in and my heart rate was never close to 189 as my watch would have you believe.

Sunday Apr 7 #

1 PM

Short hill sprints (road, snow) 1:12:44 [2] 14.37 km (5:04 / km) +284m 4:36 / km
ahr:133 max:159 slept:9.0

It had been snowing all night so I was a little uncertain of the underfoot conditions, so my mom and I drove to the hill to check after noon when the sun would have melted some of it away. It looked good. Wet, but no snow or ice. Mom dropped me off, I did the warm-up exercises and two sets of drills. Felt good. There wasn't really a pop in my stride, but I wasn't tight or sore anywhere either.

Ran for 25 minutes at an easy pace. Some snow on the path, but most of it had melted away. Got back to the bottom of the hill, did some light stretching in the form of leg swings and got going.

The hill sprints were all at a 10/10 effort level. I was breathing hard, but my legs seemed fine with it. At least for the first five. For recovery, I jogged back down the hill and then some. Recovered for about 2 minutes every time. My 300m splits were:
1:07 - 1:05 - 1:07 - 1:10 - 1:07 - 1:05
The first three were hard, but okay. The fourth was really tough and I didn't start out as hard as the others which made it the slowest one. Fifth was tough, but at least I managed to run it at the same pace as the others. Sixth was close to all out. Legs were definitely feeling the final half of the last rep. Hamstrings and quads were fatigued.

Had to run back home. Thought it was exactly 25 minutes. Had to go all the way to the top of the hill I used, then down to the city, over a bridge and then run up the hill to my house. Not the easiest route. Miscalculated the time as well. Wasn't because the route was too long, but I added on 600m as I thought I had only run for 22 minutes.

It was 0 degrees and snowing. Same weather as I had back in October running FHC in the same hill. That's depressing. BUT I do like hill reps. They are terrible fun. Looking forward to having these in my program.

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