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Training Log Archive: jmnipen

In the 7 days ending Nov 18, 2012:

activity # timemileskm+m
  Running (Trails)3 2:37:35 16.4(9:37) 26.39(5:58) 383
  Running1 44:55 4.34(10:21) 6.98(6:26) 59
  Intervals1 23:21 3.54(6:36) 5.7(4:06) 277
  Total4 3:45:51 24.27(9:18) 39.06(5:47) 719
  [1-5]4 3:44:14

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MoTuWeThFrSaSu

Sunday Nov 18, 2012 #

12 PM

Running (Trails) 1:11:25 intensity: (7 @0) + (32:06 @1) + (37:35 @2) + (1:25 @3) + (12 @4) 12.11 km (5:54 / km) +187m 5:28 / km
ahr:138 max:171 shoes: Nike LunarSwift+

Really nice out today, with sun and 6 degrees, so took the opportunity. Still experiencing the niggles that havent just yet healed, but they are getting better. the big pain in the left knee isnt as dominant, and my hip flexor wasnt soreing up untill around 40 minutes, and even then it was still manageable. Still a rest day the day after. Will try intervals on tuesday, but not expecting much.

Friday Nov 16, 2012 #

1 PM

Running (Trails) 25:11 intensity: (16 @0) + (24:27 @1) + (28 @2) 4.36 km (5:46 / km) +47m 5:29 / km
ahr:123 max:143 shoes: Mizuno WR13 (2011)

Wednesday Nov 14, 2012 #

9 PM

Running (Trails) 1:00:59 intensity: (57:21 @1) + (3:38 @2) 9.91 km (6:09 / km) +149m 5:43 / km
ahr:125 max:144 shoes: Mizuno WR13 (2011)

Tuesday Nov 13, 2012 #

6 PM

Running warm up/down 20:17 intensity: (1:14 @0) + (19:03 @1) 2.99 km (6:47 / km) +59m 6:10 / km
ahr:116 max:132 shoes: Nike Pool Slippers+2

Intervals hills (6*950m; +45m) 23:21 intensity: (2:58 @3) + (12:46 @4) + (7:37 @5) 5.7 km (4:06 / km) +277m 3:18 / km
ahr:155 max:180 shoes: Nike Pool Slippers+2

Intervals up Konvallerveien with Torbjørn, Audun, Gustav and Jørgen. Still going through the "volume in quality" principle. First interval quite slow, but after that fairly even. Left knee was absolutely shattered on the warmup, but after first few intervals, it softened up, so to speak.

Nice to have Audun as a good reference to how well I was doing, note that he passed me earlier for each interval that went; Was able to keep up, but he was pretty much just jogging through them, so that brings you back to earth.

Splits
1 4:05.37 --- 2:48
2 3:50.62 --- 2:40
3 3:51.55 --- 2:51
4 3:51.20 --- 2:53
5 3:50.76 --- 5:13
6 3:51.95

Good session.

Running warm up/down (Breaks) 20:04 intensity: (10:56 @1) + (6:50 @2) + (2:18 @3) 3.2 km (6:16 / km)
shoes: Nike Pool Slippers+2

Running warm up/down 4:34 intensity: (4:12 @1) + (22 @2) 0.79 km (5:49 / km)
ahr:134 max:140 shoes: Nike Pool Slippers+2

Monday Nov 12, 2012 #

Note
(rest day)

Finaly 100km achieved since september 2010. Understand why I havent done it before now. Feels like I took a sledgehammer to both my kneekaps, so it will be nice with a rest day. Figures the pissrain stopped when im not running.

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