Training Archive: hel vino

Running 2:31:00 22.5 km (6:43 / km)
ahr:136 max:176 slept:9.5 shoes: Supras

eA with Ally. From home, BB, Tømmerdal, Koppardammen, Lianvei. 5 x stigningsløper at the end. Fint ut.

Running 20:37 3.4 km (6:04 / km)
shoes: Nike Skylon

Treadmill inc. Ttest 16:29 (2.6% improvement), not as hoped but should maybe take into account:
Tess's Dragvoll TM theory (2nd from right this time),
Michele's danger zone days 4-10 theory,
tiredness the last few days & bit weak (hungry).

Strength & Conditioning 15:00 [1]

Cross Training (spin) 15:00 5 km (3:00 / km)

Note
slept:8.5

planlagt hviledag

Cross Training (xc ski: skate) 42:00 6 km (7:00 / km)
ahr:148 max:174

From Storsvingen. Felt like steep climbs the whole way (wasn't), tired, supposed to rest but nice calm evening & probably won't do any harm. Tried to keep it easy by focusing on legs & not poling much/ hard.

Strength & Conditioning 1:00:00 [1]
slept:7.0

Session 2 ish plus those skipped on tuesday except did half squats rather than beinpress (80kg x 3 x 5). NB 25kg on SLSLDL was hard.

Running 1:44:00 15 km (6:56 / km)
shoes: Inov8 Xtalons

HFW long variant, but not supposed to be this long, usually 70-75min for the intended run but I was really tired, tough snow and to put it bluntly, I got lost. Finally relocated using a bus route somewhere in Flatåsen. S=2.

Running 1:14:00 11.5 km (6:26 / km)
ahr:162 max:199 slept:8.0 shoes: Nike Skylon

Leangen 15' wu (ut), drills, 115m "steady speed"/ 115m easy x 5, strides x 4, 1000m, 200m x 4 @=pace "steady/hard" with 200 at 5 min & next 1K at 8 min + wd + 4 x "clean outs" (Ks 3:41, 3:42, 3:43, 3:43). S=7/8.

Strength & Conditioning 30:00 [1]

Session 1 but postponed beinpress, twists & OH sit ups.

Running 47:00 7.4 km (6:21 / km)
ahr:141 max:160 shoes: Supras

Easy, with airtrim as it was -9.

Note
(rest day)

Arrived AMS 7am, 4hrs sleep in yotel, TRD ~lunchtime.