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Training Log Archive: stiands

In the 7 days ending Apr 20:

activity # timemileskm+m
  Easy running5 3:59:24 30.52(7:51) 49.12(4:52) 118
  Cycling2 2:40:00
  Moderate1 2:00:54 18.64(6:29) 30.0(4:02) 126
  S&C workout1 2:00:00
  Easy + hill sprints1 1:24:00 10.58(7:57) 17.02(4:56) 421
  Uphill tempo1 30:00 3.73(8:03) 6.0(5:00)
  Total9 12:34:18 63.47 102.14 665
averages - sleep:8.6

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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%.

Friday Apr 19 #

2 PM

Easy running (treadmill) 1:20:00 [1] 14.5 km (5:31 / km)
slept:9.0

Drove to the gym, did my warm-up exercises and got going.

Spent 15 mins in total at 2 and 8% incline + 10 mins each at 3,4,5,6,7%.

Kept the effort very easy I think. Maybe I could have run a little faster on the steeper uphills.

Felt good today. No pains/niggles. Legs are generally feeling much better than a couple of weeks ago when my quads were just constantly sore. Might have been the skiing.

Time went by surprisingly fast after 20 minutes had gone by.

Thursday Apr 18 #

Easy + hill sprints (road) 1:24:00 [1] 17.02 km (4:56 / km) +421m 4:24 / km
ahr:149 max:177 slept:8.0

6x400m/full recoveries

Slept really badly tonight so I waited with the run for a while. The weather was amazing. 6 degrees and sunny, but a little windy.

Did two sets of drills and the warm-up exercises. Felt good! Not fatigued or anything.

Jogged to the bottom of the hill I was going to use for sprints. It’s hilly as fuck to go there. Went the same way back. Kept the effort very easy. Obviously felt a litter better pre sprints. Wasn’t very tired going back, but legs were a little heavy.

These were my hill sprint splits and recoveries:
93 sec (4:58)
91 sec (4:44)
91 sec (4:54)
90 sec (4:55)
90 sec (5:04)
84 sec

I’m not that happy with my effort today. I think I had a little too much respect for the extra 100 meters. Think I could have run harder in the first half and then the last rep would have been more like the other 5. The final rep today was close to an all out rep, while I think I was too much in control of the other ones.

Wednesday Apr 17 #

Easy running 30:00 [1] 6.3 km (4:46 / km)

Warm-up exercises and drills pre run even it was a short one. Wanna be warm before the S&C. Didn’t really feel the fatigue in my legs now, so that must have gone away. Felt alright! Very easy effort.

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

Another coach-less session that went fine I think

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

Another coach-less session that went fine I think
10 AM

Cycling 1:20:00 [1]
slept:9.5

Drove to the gym, did my warm-up exercises and sat on the bike. Felt pretty good and managed to reach that moderate effort really early on. Seemed like I was cycling a little harder than last time. Sweated a lot earlier on at least. Was pretty fun today as well. Stood and cycled for about 5 minutes a time in the final half of the "ride". Noticed that my quads were a little tired when going downstairs afterward.

Tuesday Apr 16 #

9 AM

Moderate long (road, dirt, gravel) 2:00:54 [1] 30.0 km (4:02 / km) +126m 3:57 / km
ahr:155 max:183 slept:8.0

Early bird gets the worm, except that birds and worms don't live up here because we're on the north fucking pole.

Met up with three Prague Marathon-runners to pace them for 2 hrs. Weather was very pleasant. 5 degrees, no wind, and only partly cloudy.

Warmed up and went through two sets of drills. Felt good. Nothing of note.

This felt like an even easier effort than last week. Ran slower and chatted with my mates. Legs felt really good. Got into a nice rhythm early on.

Kept to the road shoulder for pretty much the entire way. Dirt is starting to dry up so it was really pleasant. Some road sections, but I don't mind.

Ran in the Arahis for the second moderate run in a row. It's the slowest shoe I've got. Still feels really easy and it protects me well against the pounding of flat long runs.

Monday Apr 15 #

9 AM

Easy running (gravel, dirt, road) 1:29:24 [1] 20.52 km (4:21 / km) +118m 4:14 / km
ahr:121 max:158 slept:8.0

Went out into the good weather in the morning. 6 degrees, no wind, but a little cloudy. Wore shorts for the first time in Tromso this year and maybe that set me up for the pace I ran at today.

Felt good both before and after the drills. Legs were less heavy than what they feel like the day after skimo. No pains/niggles or tightness.

I ran on the road shoulder of the flat route I usually follow south/north. Mostly gravel. Some wet dirt. When the shoulder was covered with snow, I went out on the road.

Had a really good time. No idea why I ran that fast. Checked my watch once during the run and that was after 42 minutes. Very surprised at how far I had gotten in that time. Felt like my normal easy effort.

Ready to roll tomorrow. Have gathered some marathon runners who I am going to pace at 4:00min/km.

Sunday Apr 14 #

Cycling 1:20:00 [1]
slept:9.0

Drove to the gym and sat om the bike after doing the warm-up exercises. Would have liked to do it outside, but I haven’t changed the tires on my bike back to summer tires and I didn’t want to deal with that today. Next time!

Haven’t cycled much these last couple of years, but I enjoy it. 80 minutes went by quicker than when I run for 80 mins on the treadmill.. Think I got into a good moderate rhythm. Had a couple of minutes standing, but sat for 90% of it. Legs felt good. Didn’t seem fatigue from the last two days.

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