A complete history of all my workouts since 2017. Navigate between years and use the bar chart to jump to a month. New workouts are added daily.
| Date | Type | Duration | Distance | Heart rate | Notes |
| 9 May 2025 | Run | 42:51 | 7.63 km (5:36/km) | 134 avg / 149 max | E. Turns out having a tube through your nose and down into your stomach is even worse than it sounds. Glad to get that out of the way! Holmenkollstafetten (relay) tomorrow. Got an almost 3k long leg, so let’s call it the first race day of the season. |
| 8 May 2025 | Run | 33:05 | 6.12 km (5:24/km) | 131 avg / 144 max | No Q-session today. Fasting (no food, no water) since last night on account of a hospital checkup related to the reflux-crap. 13-14 hours into the fast here, and definitely noticed it. |
| 7 May 2025 | Run | 40:11 | 7.16 km (5:36/km) | 129 avg / 143 max | E: Another crisp, clear morning jogging into the sunrise. Before heading to work and the gym there. |
| 7 May 2025 | Strength | 42:55 | - | - | Full body in the gym at work before starting the workday. |
| 6 May 2025 | Run | 52:51 | 11.37 km (4:38/km) | 150 avg / 174 max | Q: 3 x 2,4 km @ 4:00/km (4:05-3:52). 7.2km / 28:48min ST. Another good session. Too much spread between the reps still, but dialling in. Brought up the Stryd power values to see if they can help, and the answer is yes, they can. Rep averages 411, 420 and 435w. |
| 5 May 2025 | Run | 39:34 | 6.91 km (5:43/km) | 125 avg / 137 max | E. Slept through the night and felt fine this morning. Beautiful sunrise! |
| 4 May 2025 | Run | 30:02 | 5.43 km (5:31/km) | 124 avg / 137 max | E. Overdid the week. Restless legs kept me thrashing in bed through the night. Pulled the breaks on the planned 90 min here, and got out for the bare minimum 30 instead. Will stick to 30 min jog until I get a good night’s sleep again. Week totals 6h 22min, 58 km running with 15 km (26%) and 54 min (18%) Sub Threshold. Running load 207. |
| 3 May 2025 | Run | 48:20 | 8.66 km (5:34/km) | 128 avg / 143 max | E: Morning jog. Yesterday’s workout took it out of me, even interrupted my sleep a bit. But felt surprisingly decent here, and HR numbers were also good. |
| 3 May 2025 | Strength | 28:25 | - | - | Squats, pullups and pushups. |
| 2 May 2025 | Run | 59:16 | 12.49 km (4:44/km) | 153 avg / 175 max | Q: 8 x 1km @ 3:55/km (4:12-3:51). 8km / 31:26min ST. Not bad! Focus on trying to hone in on that ST intensity. Started waay too slow, but found the sweetspot as the session progressed. |
| 1 May 2025 | Run | 46:51 | 8.15 km (5:44/km) | 133 avg / 147 max | E. Late morning jog. Heart rate a bit elevated. Could be the travel, the lack of sleep or the pollen. Or all of the above. |
| 1 May 2025 | Strength | 44:37 | - | - | Full upper body routine. Contemplating where to best fit in these in to a more regimented running week. |
| Date | Type | Duration | Distance | Heart rate | Notes |
| 30 April 2025 | Run | 44:26 | 9.41 km (4:43/km) | 152 avg / 174 max | Q: 4 x 1,75km @ 4:19 – 4:07/km. 7km / 29:23min ST. Good session. Was caught by surprise by thousands of youth out in the park with music and getting ready to party at 6AM. Surreal! Ran loops around the park instead. |
| 29 April 2025 | Run | 34:21 | 6.26 km (5:29/km) | 130 avg / 140 max | E. Managed to squeeze in a jog between workshops and dinner. Sweden “bjudar på” with absolute perfect spring weather. Clear skies and 20 Celsius. |
| 28 April 2025 | Run | 46:40 | 8.16 km (5:43/km) | 126 avg / 142 max | Morning jog under a pink cloud cover. Contemplating sirpoc Norwegian Singles. Rest day tomorrow, probably, as I’m travelling for work. |
| 27 April 2025 | Run | 1:59:15 | 23.36 km (5:06/km) | 138 avg / 160 max | Closing in on something resembling an actual long run again! Two hours. Nice and easy, but legs still beat up towards the end. Another good training week, but missed out on one strength session. 67 km and 7 hrs all told. |
| 26 April 2025 | Run | 43:11 | 8.07 km (5:21/km) | - | Morning jog to start the weekend. Absolutely beautiful spring weather! Met two cars, no tractors but one russebuss. |
| 26 April 2025 | Strength | 28:53 | - | - | Quick in the doorgym and a bit of chest and arms. Tomorrow would’ve been better, but packed program so this afternoon it was. |
| 25 April 2025 | Run | 54:04 | 10.12 km (5:20/km) | 143 avg / 179 max | Sunrise track session. 2 x 5 x 400m with 90 sec rec and 5 min set break. From 79 to 75. Hard work on a cold, clear and beautiful morning! |
| 24 April 2025 | Strength | 49:01 | - | - | Back to the regular routine. Squats + push/pull upper body and core. Surprisingly decent shape. |
| 23 April 2025 | Run | 34:33 | 6.18 km (5:35/km) | 126 avg / 146 max | Morning jog before work. Very easy, trying to stay in z1. |
| 22 April 2025 | Run | 51:52 | 10.93 km (4:44/km) | 151 avg / 177 max | Early track workout. 6 x 1000m (1 min rest) from 4:06 to 3:47. Felt decent. |
| 21 April 2025 | Run | 42:54 | 8.49 km (5:03/km) | - | Easy jog to kick off the week. Beautiful weather. |
| 20 April 2025 | Run | 1:25:44 | 16.9 km (5:04/km) | 142 avg / 159 max | Easy z1-2. Long run, I guess. It is what it is! Very good training week, though. 58 km is most in forever. Another hour strength training short of perfect. |
| 19 April 2025 | Run | 47:13 | 10.54 km (4:28/km) | 159 avg / 186 max | Morning at the track. 3 x 2000m progression (8:14, 7:50, 7:20). Last one solidly in the red, but starting to feel good. |
| 19 April 2025 | Strength | 28:24 | - | - | Pullups in the doorgym, from wide to narrow grip. Chins and some chest and shoulders to round it off. |
| 18 April 2025 | Run | 32:26 | 6.58 km (4:55/km) | 139 avg / 159 max | Quick and easy before dinner. After long day outside, in the woods with the kids and then washing the decks to get the outdoors ready for the season. |
| 17 April 2025 | Run | 42:10 | 7.85 km (5:22/km) | - | Beautiful damp morning, warm and full of those post-rain smells. |
| 17 April 2025 | Strength | 29:03 | - | - | Session in the door gym, and some chest and shoulders on the bench. Good workout day! |
| 16 April 2025 | Run | 44:50 | 8.74 km (5:07/km) | - | First workout back. Just 1200, 1000, 800, 600, 400 with increasing pace. Lost a lot of fitness these couple of weeks. Luckily easy go, easy come. |
| 14 April 2025 | Run | 40:54 | 7.56 km (5:24/km) | - | Easy morning jog. |
| 13 April 2025 | Run | 56:05 | 10.59 km (5:17/km) | - | Nice morning jog. Feeling better overall. |
| 13 April 2025 | Strength | 20:10 | - | - | Shoulders and chest. |
| 12 April 2025 | Strength | 20:48 | - | - | Jolting the body out of the brainfog |
| 11 April 2025 | Run | 53:52 | 9.56 km (5:38/km) | - | Uplifting! Reflux definitely a little improved, and just a perfect morning for run. Ran on the trails and found it rejuvenating. |
| 10 April 2025 | Run | 50:24 | 8.72 km (5:46/km) | - | Getting in a run to get something good out of this day. |
| 9 April 2025 | Run | 42:44 | 7.28 km (5:52/km) | - | Reflux-crap a little better than yesterday. I’ll take it. |
| 9 April 2025 | Strength | 20:00 | - | - | Just something in the doorgym and some standing biceps/triceps. Doing a little while upright to avoid withering away. |
| 8 April 2025 | Run | 33:18 | 6.13 km (5:25/km) | - | In dire straits. Nothing but bread and oatmeal for days to try and salvage the esophagus. Survived this jog without noticeable chest pain. That’s something! |
| 5 April 2025 | Run | 23:50 | 4.24 km (5:37/km) | - | Reflux getting me. Big chest pains, so had to stop and walk home. |
| Date | Type | Duration | Distance | Heart rate | Notes |
| 27 March 2025 | Run | 37:44 | 6.94 km (5:26/km) | - | Coming down with something, but felt up for a short jog in the great weather. Let’s see how it develops and if this week’s a bust. |
| 25 March 2025 | Run | 54:14 | 8.81 km (6:09/km) | 131 avg / 191 max | Holmenkollstafetten Team Coop Elite tryouts! 1000M time trial. Ran 3:01. Second in my heat and second best time overall. Should be good enough for a spot, but another tryout day next Tuesday so you never know. Well pleased with time and effort, but feels like I could go under 3 if I had known I was so close! |
| 24 March 2025 | Strength | 41:14 | - | - | Warm up elliptical, upper body and some core. |
| 23 March 2025 | Run | 1:47:07 | 19.13 km (5:35/km) | 130 avg / 152 max | Long run with the neighbour. Perfect weather. |
| 22 March 2025 | Strength | 31:16 | - | - | It’s not nothing. But that’s all it is. |
| 21 March 2025 | Run | 34:08 | 6.45 km (5:17/km) | - | House cleaning day. A few quick track laps between rooms. 400s at 78, 77, 78 74, 73. |
| 19 March 2025 | Strength | 36:34 | - | - | Upper body push-pull and core. Just not nothing! |
| 18 March 2025 | Run | 1:12:24 | 12.78 km (5:39/km) | 142 avg / 172 max | Club workout, 8 x 1k, from 4:15 to 4:00. Comfortable, but it’s been a long time since the last proper workout. |
| 17 March 2025 | Run | 40:40 | 6.51 km (6:14/km) | - | Easy lunch jog with neighbour in great (but cold) spring weather. |
| 16 March 2025 | Run | 1:33:17 | 16.24 km (5:44/km) | 146 avg / 168 max | Sunday long with André. Nice and easy in great weather, but windy as. |
| 16 March 2025 | Strength | 15:00 | - | - | A few body weight exercises after the run. |
| 15 March 2025 | Run | 39:51 | 6.98 km (5:42/km) | - | In-between everything else with N on the bike on a packed Saturday |
| 14 March 2025 | Run | 35:06 | 7.6 km (4:37/km) | 152 avg / 173 max | Treadmill progression run. Sick kid at home, couldn’t get out. Sad with this weather, but not bad to get something in all told. 10 min WU, 20 min from 16-17 km/h and 5 min CD. |
| 13 March 2025 | Strength | 42:37 | - | - | Another just getting it done workout. Upper body and squats. |
| 12 March 2025 | Run | 37:10 | 6.79 km (5:28/km) | 137 avg / 146 max | Evening treadmill after a loong day. Shogun on the screen to get it done. |
| 10 March 2025 | Strength | 30:07 | - | - | Early morning start in the work gym. Upper body. |
| 10 March 2025 | Run | 35:12 | 6.65 km (5:17/km) | 142 avg / 150 max | Treadmill after lifting. Hot as always down there. Wrist HR. |
| 9 March 2025 | Run | 1:11:09 | 13.74 km (5:10/km) | 144 avg / 184 max | Honest hard VO2 Max workout with long WU and CD. 5 x 800m from 2:53 to 2:37. 16 days to HKS tryouts, 1000m time trial. Think under 3:20 should be within reach. 2:40 at 800 and then let rip last 200. |
| 8 March 2025 | Run | 49:49 | 7.04 km (7:04/km) | - | With N on the bike, and running alongside me for a few laps on the track. Got in a few 200s in low 30s to shake out the legs. |
| 8 March 2025 | Strength | 48:05 | - | - | Usual push/pull upper body, squats and some stomach at the end. |
| 7 March 2025 | Run | 40:05 | 7.5 km (5:20/km) | 143 avg / 157 max | Early start in the hotel gym. Good choices last night made this run possible. |
| 4 March 2025 | Run | 41:07 | 9.11 km (4:30/km) | 156 avg / 181 max | Threshold workout with two times 10 minute after a progressive warm up, and two hill sprints in the warm down. |
| 3 March 2025 | Run | 41:59 | 7.13 km (5:53/km) | - | Excellent weather running weather still |
| 3 March 2025 | Strength | 33:33 | - | - | Squeezed some pull-ups and upper body after the run |
| 2 March 2025 | Run | 1:07:15 | 12.72 km (5:17/km) | 139 avg / 155 max | Easy “long” in beautiful early spring weather. Stuck in z1 and z2, and — queasy stomach aside — felt comfortable all the way. Felt like a day for faster or longer, but given that this was already the longest I’ve run this year, it felt sensible to call it. |
| 1 March 2025 | Strength | 41:03 | - | - | Pull-ups, Bulgarian squats, upper body and core. |
| Date | Type | Duration | Distance | Heart rate | Notes |
| 28 February 2025 | Run | 49:13 | 10.18 km (4:50/km) | 159 avg / 187 max | 5 x 1000m at the track. First 4 from 3:53-3:46, last one too hard at 3:33. 26 days until tryouts for Holmenkollstafetten. Got some work to do! Need for good weeks of training for a decent performance in the 1000m time trial. |
| 27 February 2025 | Strength | 41:10 | - | - | Pull-ups, push-pull upper body, squats and abdomen. |
| 27 February 2025 | Run | 33:36 | 6.42 km (5:14/km) | - | Evening treadmill jog. Good double workout day! |
| 26 February 2025 | Run | 40:03 | 7.44 km (5:22/km) | - | Another evening treadmill jog |
| 24 February 2025 | Run | 30:43 | 5.7 km (5:23/km) | - | Little treadmill jog |
| 23 February 2025 | Strength | 31:15 | - | - | Just a little lifting instead of nothing! |
| 22 February 2025 | Run | 50:05 | 10.2 km (4:54/km) | - | WU, 6 x 3 min 15.6 km/h and z2 jog to get in some mileage. Lots of bugs going around, not felt good all week. Easing back into intensity. |
| 20 February 2025 | Strength | 46:15 | - | - | Not feeling great, may be coming down with something. Just getting something in. Bulgarian squats and some upper body stuff. |
| 19 February 2025 | Run | 39:12 | 7.62 km (5:08/km) | - | Sun and fresh air to take a load off. Worked well today! |
| 18 February 2025 | Strength | 41:18 | - | - | Upper body usual plus chins and narrow push-ups. Neck 98 % good with almost normal loads. |
| 17 February 2025 | Strength | 31:21 | - | - | Early in the work gym. Squats, pullups and abdomen before a half hour on the treadmill. |
| 17 February 2025 | Run | 30:59 | 5.55 km (5:34/km) | - | Good way to start the week. |
| 16 February 2025 | Run | 32:36 | 6.13 km (5:19/km) | - | Another nice winter day outside. |
| 16 February 2025 | Strength | 30:07 | - | - | Pull-ups, chest and shoulder press plus biceps and triceps. |
| 15 February 2025 | Run | 56:05 | 11.12 km (5:02/km) | 149 avg / 168 max | 5 min kms are the new 4:20 kms :-S Nice weather, but -5 Celsius and freezing winds. |
| 14 February 2025 | Run | 40:01 | 7.28 km (5:29/km) | - | Cooked head after a day inside. Great to get some air. |
| 13 February 2025 | Strength | 1:10:04 | - | 112 avg / 142 max | Easing back into it. Neck still a bit stiff for a day after a full workout, but hope I can get back to some higher weights within a couple of weeks. |
| 12 February 2025 | Run | 40:06 | 7.37 km (5:26/km) | 138 avg / 150 max | Early morning treadmill jog. Got in some good thinking. HR high. |
| 10 February 2025 | Run | 38:51 | 6.9 km (5:37/km) | - | Beat after too many Teams meetings. Needed some air, and I got some. |
| 9 February 2025 | Run | 40:11 | 7.48 km (5:22/km) | 140 avg / 158 max | Another beautiful winter day. Good week. Got something in all seven days. Five hours total. On par! |
| 8 February 2025 | Strength | 54:36 | - | - | Bulgarian split squats plus push/pull upper body. Glutes trashed. |
| 7 February 2025 | Run | 38:39 | 8.18 km (4:43/km) | - | Progression to threshold. Perfect winter conditions. |
| 6 February 2025 | Run | 35:49 | 6.6 km (5:25/km) | - | Late evening on the home treadmill. Just getting something in. |
| 5 February 2025 | Strength | 54:32 | - | - | Morning lifting at work gym. Upper push/pull and squats. Feeling better still in neck. |
| 4 February 2025 | Run | 38:45 | 8.23 km (4:42/km) | 151 avg / 174 max | 8 x 3 min home tread, 16 (4), 16.2 (2), 16.4 (1), 16.5 (1). Toilet break after first two reps. Otherwise OK. |
| 3 February 2025 | Run | 40:10 | 7.46 km (5:23/km) | - | Home treadmill easy jog, Shogun S1E6. |
| 2 February 2025 | Strength | 39:55 | - | - | Push/pull upper body and squats. Low weights to try and ease back. Stiff neck muscles the following 18-24h, but eased up pretty quick. Think I might be coming good. |
| 1 February 2025 | Run | 39:11 | 7.22 km (5:25/km) | - | Outside in beautiful winter weather. Icy and slippery in places, but generally OK. |
| Date | Type | Duration | Distance | Heart rate | Notes |
| 31 January 2025 | Run | 40:17 | 8.31 km (4:50/km) | 154 avg / 174 max | 4 x 6 min home tread, 15.8 – 16.4 km/h. Hard work. Not the best day. Struggling towards the end. |
| 30 January 2025 | Run | 30:50 | 5.71 km (5:23/km) | - | Exercise induced hypoglycemia. No pushing through, just had to get in and devour some crackers and chocolate. |
| 28 January 2025 | Run | 40:16 | 7.25 km (5:33/km) | 141 avg / 153 max | Easy morning treadmill at work gym before work. Hot as always. Wrist HR. |
| 27 January 2025 | Run | 45:07 | 9.56 km (4:43/km) | 155 avg / 176 max | 10 x 3 min home tread. 15.6 (2), 15.8 (2), 16 (2), 16.2 (2), 16.5 km/h. No flow at first, but found my groove from sixth rep and out. |
| 26 January 2025 | Run | 35:06 | 6.5 km (5:24/km) | 134 avg / 160 max | Not nothing. Wrist HR. |
| 22 January 2025 | Run | 39:02 | 7.9 km (4:56/km) | 155 avg / 179 max | Short on time 5 x 5 min home tread. Good craic! |
| 21 January 2025 | Strength | 1:09:16 | - | - | Full body. 10 pullups first series. |
| 20 January 2025 | Run | 40:06 | 7.5 km (5:20/km) | - | Easy jog home treadmill |
| 19 January 2025 | Run | 48:28 | 10.03 km (4:49/km) | 152 avg / 174 max | 8 x 3 min home tread. 15.6 (3), 15.8 (3), 16 (1), 16.2 (1) km/h. Toilet break after first. Otherwise good. |
| 18 January 2025 | Run | 45:06 | 8.31 km (5:25/km) | 138 avg / 157 max | Home treadmill easy jog |
| 18 January 2025 | Strength | 10:00 | - | - | Pull- and pushups just to see how the neck strain holds up. So far, so good. |
| 17 January 2025 | Strength | 36:05 | - | - | Misc arms, shoulders, core, legs. Nursing strained neck muscles. |
| 16 January 2025 | Run | 40:07 | 7.41 km (5:24/km) | - | Another easy jog on home treadmill. |
| 15 January 2025 | Run | 40:13 | 7.44 km (5:24/km) | - | Easy treadmill at home. Hard to get going again. |
| 11 January 2025 | Run | 48:12 | 8.15 km (5:54/km) | - | Hyde Park jog in London |
| 9 January 2025 | Strength | 1:00:00 | - | 103 avg / 147 max | Full upper body |
| 8 January 2025 | Run | 41:03 | 6.93 km (5:55/km) | 137 avg / 154 max | Snow and ice, microspikes |
| 7 January 2025 | Run | 48:50 | 10.04 km (4:51/km) | 153 avg / 175 max | 10 x 3 min home tread, 15.8 (1-3), 16.0 (4-6), 16.2 (7-8), 16.5 (9-10) km/h. Suppressed HR and hard first half. Better second half. |
| 6 January 2025 | Strength | 53:20 | - | 99 avg / 138 max | Squats, pushups, kettleswing, shoulder, arms, abs |
| 5 January 2025 | Run | 43:20 | 8.03 km (5:23/km) | 128 avg / 140 max | Jog home tread |
| 4 January 2025 | Strength | 48:24 | - | 99 avg / 138 max | Shoulders, chest, arms, abs |
| 3 January 2025 | Run | 50:32 | 10.05 km (5:01/km) | 154 avg / 175 max | 4 x 6 min home tread, 15.6 – 16.2 km/h |
| 2 January 2025 | Strength | 54:00 | - | - | Squats, pushups, shoulder press, biceps curl, abs |
| 2 January 2025 | Run | 35:52 | 6.25 km (5:44/km) | 137 avg / 150 max | Snowjog after dropping off car for servicing |
| 1 January 2025 | Run | 50:05 | 10.24 km (4:53/km) | 153 avg / 171 max | 10 x 3 min home tread, 15.0 - 16.2 km/h |