Workout log

Summary

• Duration: 51:25
• Distance: 10.06 km
• Pace: 5:07/km
• Heart Rate: 133 avg / 144 max

Got off to a decent good start, but it ended up a troublesome year after all the classic mistakes. But, we go again in 2022! Genuinely believe that I’ve learned something this time around, and full of hope that I’ll be able to ascend to the next level. Thanks for all the free inspiration to all of my Strava friends out there. I’m looking forward to following you all and see what you can do with your training in 2022!

Summary

• Duration: 1:00:01
• Distance: 13.21 km
• Pace: 4:33/km
• Heart Rate: 149 avg / 173 max

Phoning it in. Starting to look forward to getting back to "real" training again next week. Good sign!

Summary

• Duration: 41:02
• Distance: 8.04 km
• Pace: 5:06/km
• Heart Rate: 166 avg / 166 max

Summary

• Duration: 54:10
• Distance: 12.04 km
• Pace: 4:30/km
• Heart Rate: 143 avg / 165 max

Felt like the legs moved at a decent clip, but HR was unusually low. I think this down week is much needed. First run in the Adios Pro 2. Very good shoe. Immediately a bit reminded of the Alphafly with that wide forefoot print, but not as a clunky. Hard to judge shoes accurately on the treadmill though, so will have to wait for clear roads for a more accurate assessment.

Summary

• Duration: 40:51
• Distance: 8.04 km
• Pace: 5:05/km
• Heart Rate: 125 avg / 141 max

Summary

• Duration: 13:38
• Heart Rate: 88 avg / 102 max

Summary

• Duration: 2:10:14
• Distance: 27.36 km
• Pace: 4:46/km
• Heart Rate: 138 avg / 171 max

Not a single run over 30 km this year. Gonna have to make up for that in 2022, as I get back to the marathon grind.

Summary

• Duration: 1:00:02
• Distance: 11.56 km
• Pace: 5:12/km
• Heart Rate: 154 avg / 183 max

Now we eat.

Summary

• Duration: 1:14:07
• Distance: 15.21 km
• Pace: 4:52/km
• Heart Rate: 149 avg / 167 max

Tired going into this one. Legs felt OK, more of a general fatigue. Kept it under control the whole way. Had to stop for a toilet break after the second rep. Added on an extra rep towards the end to make up for the long break.

Summary

• Duration: 41:18
• Distance: 8.04 km
• Pace: 5:08/km
• Heart Rate: 128 avg / 137 max

Summary

• Duration: 1:00:10
• Distance: 11.54 km
• Pace: 5:13/km
• Heart Rate: 135 avg / 143 max

Legs like lumber.

Summary

• Duration: 1:13:23
• Distance: 16.62 km
• Pace: 4:25/km
• Heart Rate: 151 avg / 170 max

Benchmark session, on benchmark treadmill (home). Fitness progressing nicely, all things considered. 16.2, 16.4, 16.6, 16.8 km/h.

Summary

• Duration: 41:20
• Distance: 8.07 km
• Pace: 5:07/km
• Heart Rate: 134 avg / 145 max

Summary

• Duration: 1:02:46
• Distance: 11.63 km
• Pace: 5:24/km
• Climbing: 120 metres
• Heart Rate: 133 avg / 147 max

Summary

• Duration: 2:01:27
• Distance: 25.30 km
• Pace: 4:48/km
• Climbing: 100 metres
• Heart Rate: 141 avg / 157 max

Looks like I forgot to switch to indoor mode on the Stryd app 😅 These old OG Vaporfly have 700+ km on them, but are still excellent for running on the tread. Quality shoes! (Even if I had to tape the upper to hold it together a couple of runs.) Decent 12 week build from “broken knee” and no mileage to highest weekly mileage of 2021. Now I just need a full year of consistency at this level, and I might get somewhere with my PBs.

Summary

• Duration: 18:44
• Heart Rate: 88 avg / 98 max

Summary

• Duration: 1:05:29
• Distance: 15.26 km
• Pace: 4:18/km
• Heart Rate: 151 avg / 175 max

Decent, but legs quite tired afterwards. An outdoor workout earlier in the week pushes the total load up noticeably compared to doing everything on the treadmill.

Summary

• Duration: 43:08
• Distance: 8.26 km
• Pace: 5:13/km
• Climbing: 81 metres
• Heart Rate: 136 avg / 149 max

Ready for the weekend after a couple more hours in front the screen.

Summary

• Duration: 1:00:11
• Distance: 11.57 km
• Pace: 5:12/km
• Heart Rate: 127 avg / 137 max

Not exactly lightning on my feet this morning.

Summary

• Duration: 19:34
• Heart Rate: 96 avg / 109 max

Summary

• Duration: 1:07:32
• Distance: 12.68 km
• Pace: 5:20/km
• Climbing: 160 metres
• Heart Rate: 137 avg / 147 max

It's been a while since I ran with shades.

Summary

• Duration: 1:07:30
• Distance: 14.51 km
• Pace: 4:39/km
• Heart Rate: 157 avg / 176 max

Outside, but apparently forgot to grant the Stryd app location permissions, so no map 🤦‍♂️ Good to be back with the group!

Summary

• Duration: 40:06
• Distance: 8.05 km
• Pace: 4:59/km
• Heart Rate: 132 avg / 142 max

Workout tonight!

Summary

• Duration: 1:00:26
• Distance: 12.07 km
• Pace: 5:00/km
• Heart Rate: 125 avg / 140 max

Summary

• Duration: 16:21
• Heart Rate: 86 avg / 97 max

Summary

• Duration: 1:50:06
• Distance: 22.21 km
• Pace: 4:57/km
• Heart Rate: 138 avg / 153 max

Time to start bumping the distance of these long runs. Want to hit 30 km before the end of the year.

Summary

• Duration: 1:09:20
• Distance: 16.29 km
• Pace: 4:15/km
• Heart Rate: 154 avg / 174 max

Hard work this morning. Just about getting it done.

Summary

• Duration: 40:07
• Distance: 7.63 km
• Pace: 5:16/km
• Heart Rate: 127 avg / 145 max

Summary

• Duration: 50:44
• Distance: 10.05 km
• Pace: 5:03/km
• Heart Rate: 127 avg / 138 max

Tired!

Summary

• Duration: 1:07:26
• Distance: 15.07 km
• Pace: 4:29/km
• Heart Rate: 149 avg / 173 max

Felt good.

Summary

• Duration: 56:56
• Distance: 11.10 km
• Pace: 5:08/km
• Heart Rate: 136 avg / 150 max

Easy morning instead of the planned workout. Try again tomorrow morning!

Summary

• Duration: 41:27
• Distance: 8.05 km
• Pace: 5:09/km
• Heart Rate: 133 avg / 146 max

Album of the year, no question.

Summary

• Duration: 50:27
• Distance: 10.05 km
• Pace: 5:01/km
• Heart Rate: 123 avg / 135 max

Summary

• Duration: 2:01:05
• Distance: 24.09 km
• Pace: 5:02/km
• Heart Rate: 133 avg / 153 max

Two hours culminating in Manchester United’s 1999 treble win—for the second Sunday in a row. Last week was the Sir Alex documentary “Never Give In” and today the BBC’s “The Premiership: A Whole New Ball Game”. Safe to say football peaked in the nineties.

Summary

• Duration: 15:05
• Heart Rate: 95 avg / 106 max

Summary

• Duration: 31:56
• Distance: 6.04 km
• Pace: 5:17/km
• Heart Rate: 134 avg / 144 max

(Not really but getting it done.)

Summary

• Duration: 1:10:34
• Distance: 16.15 km
• Pace: 4:22/km
• Heart Rate: 152 avg / 173 max

Started off easy to make sure the body was up for it. Felt fine, so increased the pace throughout. Onwards and upwards.

Summary

• Duration: 50:27
• Distance: 10.21 km
• Pace: 4:56/km
• Heart Rate: 135 avg / 166 max

Strides to test out the paces reported by Stryd versus treadmill settings. Conclusion is that Stryd is far closer to the truth than the treadmill. Source of truth for the rest of the winter established! In other news, battling a lingering cold that will neither disappear nor break. Very annoying.

Summary

• Duration: 40:09
• Distance: 8.32 km
• Pace: 4:50/km
• Heart Rate: 141 avg / 158 max

Trying to gauge whether or not I’m good for a workout tomorrow. Maybe. Maybe not.

Summary

• Duration: 50:00
• Distance: 9.83 km
• Pace: 5:05/km
• Heart Rate: 128 avg / 140 max

Calibration is bonkers on this treadmill. Same average HR as when I’m running 5:00/km on my home treadmill. Back on the Stryd to get a consistent metric across various treadmills.

Summary

• Duration: 1:01:47
• Distance: 10.07 km
• Pace: 6:08/km
• Heart Rate: 137 avg / 170 max

Not sure I'm any wiser. Will have to verify results with another test at some point!

Summary

• Duration: 50:17
• Distance: 10.04 km
• Pace: 5:01/km
• Heart Rate: 131 avg / 143 max

Summary

• Duration: 1:50:14
• Distance: 21.08 km
• Pace: 5:14/km
• Heart Rate: 129 avg / 146 max

Bit of a recovery week, despite decent mileage.

Summary

• Duration: 16:43
• Heart Rate: 86 avg / 96 max

Summary

• Duration: 29:44
• Distance: 5.71 km
• Pace: 5:12/km
• Heart Rate: 131 avg / 146 max

TGIF

Summary

• Duration: 1:03:43
• Distance: 13.30 km
• Pace: 4:47/km
• Heart Rate: 156 avg / 178 max

Hard work. Probably a little too hard. 16, 16, 16, 16.2, 16.2 km/h

Summary

• Duration: 53:25
• Distance: 10.09 km
• Pace: 5:18/km
• Climbing: 94 metres
• Heart Rate: 140 avg / 163 max

It’s starting to get slippery, which means that my knee’s starting to complain again. Back on the tread.

Summary

• Duration: 12:14
• Heart Rate: 80 avg / 92 max

Summary

• Duration: 50:30
• Distance: 10.56 km
• Pace: 4:47/km
• Heart Rate: 125 avg / 139 max

Not much to report, tbh.

Summary

• Duration: 29:45
• Distance: 6.18 km
• Pace: 4:49/km
• Climbing: 47 metres
• Heart Rate: 135 avg / 151 max

Home office = a chance to catch some daylight. Workout with the train tonight!

Summary

• Duration: 1:07:24
• Distance: 15.37 km
• Pace: 4:23/km
• Climbing: 70 metres
• Heart Rate: 154 avg / 181 max

Another great Tuesday evening with the guys. In control throughout the entire session. Building fitness, brick by brick.

Summary

• Duration: 49:56
• Distance: 10.49 km
• Pace: 4:46/km
• Heart Rate: 128 avg / 141 max

Summary

• Duration: 15:22
• Heart Rate: 94 avg / 105 max

Summary

• Duration: 2:00:41
• Distance: 25.38 km
• Pace: 4:45/km
• Climbing: 246 metres
• Heart Rate: 148 avg / 167 max

Out and back. Ish. Perfect weather!

Summary

• Duration: 1:13:14
• Distance: 17.07 km
• Pace: 4:17/km
• Climbing: 39 metres
• Heart Rate: 159 avg / 178 max

Summary

• Duration: 50:25
• Distance: 10.04 km
• Pace: 5:01/km
• Climbing: 91 metres
• Heart Rate: 141 avg / 159 max

A little off after the flu shot 💉 yesterday.

Summary

• Duration: 15:10
• Heart Rate: 78 avg / 97 max

Summary

• Duration: 50:02
• Distance: 10.29 km
• Pace: 4:52/km
• Heart Rate: 136 avg / 147 max

Summary

• Duration: 33:00
• Distance: 6.41 km
• Pace: 5:09/km
• Climbing: 52 metres
• Heart Rate: 137 avg / 158 max

Workout with the train tonight!

Summary

• Duration: 1:01:52
• Distance: 14.79 km
• Pace: 4:11/km
• Climbing: 105 metres
• Heart Rate: 156 avg / 181 max

Record attendance for the unofficial run club L2-toget, with seven fit passengers on the train 🚂 As always inspiring to run with a group! Also, I haven’t felt this good on a run since back in April. Comfortable from start to finish. A session to remember when the going gets tough again.

Summary

• Duration: 50:50
• Distance: 10.46 km
• Pace: 4:52/km
• Heart Rate: 129 avg / 141 max

Summary

• Duration: 1:57:39
• Distance: 24.91 km
• Pace: 4:43/km
• Climbing: 234 metres
• Heart Rate: 154 avg / 167 max

Legs beat towards the end. Thankfully a long time until marathon season next fall! Need 8-10 weeks of these easy longs with decent volume before I can think about upping the pace. Forgot the HR strap, but wrist HR looks to be somewhat in line, if a little high.

Summary

• Duration: 59:23
• Distance: 12.27 km
• Pace: 4:50/km
• Heart Rate: 153 avg / 176 max

Controlled, but still quite hard. A bit of residual fatigue starting to linger. Which is good, because that should mean fitness is starting to compound! 16, 16, 16, 16.2, 16.4 km/h

Summary

• Duration: 32:20
• Distance: 6.59 km
• Pace: 4:54/km
• Climbing: 53 metres
• Heart Rate: 139 avg / 153 max

Felt much better than this morning.

Summary

• Duration: 35:21
• Distance: 7.48 km
• Pace: 4:43/km
• Heart Rate: 134 avg / 144 max

Summary

• Duration: 40:27
• Distance: 8.37 km
• Pace: 4:50/km
• Heart Rate: 135 avg / 147 max

Legs dead tired after last night's session, but felt fine when I started running. Trying to play it safe for another week or two, to hopefully avoid re-injury.

Summary

• Duration: 1:10:52
• Distance: 15.25 km
• Pace: 4:39/km
• Climbing: 109 metres
• Heart Rate: 158 avg / 182 max

Good gang! Sensible execution, for once, and just where I want to be for a session like this, effort wise.

Summary

• Duration: 50:12
• Distance: 9.81 km
• Pace: 5:07/km
• Heart Rate: 129 avg / 141 max

Summary

• Duration: 34:23
• Distance: 6.91 km
• Pace: 4:59/km
• Climbing: 54 metres
• Heart Rate: 138 avg / 156 max

Post travelling across the country with two kids aged five months and three years. Pre trashy takeaway pizza 🍕

Summary

• Duration: 1:37:38
• Distance: 20.08 km
• Pace: 4:52/km
• Climbing: 209 metres
• Heart Rate: 143 avg / 163 max

Fikk meg en runde på Pionerban i år også.

Summary

• Duration: 1:05:53
• Distance: 15.30 km
• Pace: 4:18/km
• Climbing: 115 metres
• Heart Rate: 164 avg / 183 max

Felt good. Hit the sweet spot first eight reps, too hard the last two 🤦‍♂️

Summary

• Duration: 29:43
• Distance: 6.02 km
• Pace: 4:56/km
• Climbing: 59 metres
• Heart Rate: 138 avg / 147 max

Clear roads in November — a pre Xmas miracle 🎅 Attempting a workout outside tomorrow. Knee pls be good 🤞

Summary

• Duration: 50:27
• Distance: 9.10 km
• Pace: 5:33/km
• Heart Rate: 137 avg / 148 max

Summary

• Duration: 55:34
• Distance: 12.25 km
• Pace: 4:32/km
• Heart Rate: 158 avg / 181 max

Too hard, and no flow. Had to stop for a toilet break after the third rep 🚽 16, 16, 16, 16, 16.2, 16.4 km/h

Summary

• Duration: 48:06
• Distance: 9.30 km
• Pace: 5:10/km
• Climbing: 92 metres
• Heart Rate: 141 avg / 160 max

Fall storm ☔️ but very hot. How do I dress for this?! Overdressed and overheated 🥵

Summary

• Duration: 24:10
• Distance: 4.98 km
• Pace: 4:51/km
• Climbing: 37 metres
• Heart Rate: 140 avg / 154 max

Summary

• Duration: 1:20:10
• Distance: 15.83 km
• Pace: 5:04/km
• Heart Rate: 140 avg / 157 max

Still a ways off full training, but trending in the right direction at least. 58 km of running with two decent workouts, a hard roller skiing session, and an easy recovery workout on the crosstrainer. Hopefully I can turn it up a bit next week without damaging anything 🙈

Summary

• Duration: 49:24
• Distance: 10.34 km
• Pace: 4:47/km
• Heart Rate: 160 avg / 180 max

Channeling my inner Letesenbet. Name a runner with a more aesthetically pleasing form. I’ll wait. 15.6, 15.8, 16.0, 16.2, 16.5 km/h

Summary

• Duration: 43:56
• Heart Rate: 136 avg / 150 max

Listening to Inside Running with Jess Stenson, my cross training hero.

Summary

• Duration: 39:31
• Distance: 7.60 km
• Pace: 5:12/km
• Heart Rate: 135 avg / 145 max

Summary

• Duration: 57:15
• Distance: 14.01 km
• Pace: 4:05/km
• Climbing: 109 metres
• Heart Rate: 160 avg / 178 max

Good workout.

Summary

• Duration: 49:37
• Distance: 10.84 km
• Pace: 4:35/km
• Heart Rate: 160 avg / 178 max

15.2, 15.4, 15.5, 15.6 km/h

Summary

• Duration: 50:06
• Distance: 10.36 km
• Pace: 4:50/km
• Heart Rate: 132 avg / 142 max

Summary

• Duration: 1:12:14
• Distance: 13.17 km
• Pace: 5:29/km
• Heart Rate: 156 avg / 177 max

6% incline

Summary

• Duration: 48:06
• Distance: 11.83 km
• Pace: 4:04/km
• Climbing: 96 metres
• Heart Rate: 146 avg / 169 max

Summary

• Duration: 5:03
• Distance: 1.02 km
• Pace: 4:57/km
• Heart Rate: 130 avg / 139 max

Summary

• Duration: 0:48
• Distance: 0.16 km
• Pace: 5:01/km
• Heart Rate: 105 avg / 119 max

Summary

• Duration: 40:10
• Heart Rate: 136 avg / 148 max

One step forward, two back. Ran 10 steps on the tread, and the femoral condyle was practically creaking each time I put my left foot down. No awareness of the fracture whatsoever yesterday 😵‍💫 Back to the drawing board!

Summary

• Duration: 45:05
• Distance: 7.54 km
• Pace: 5:59/km
• Heart Rate: 141 avg / 152 max

Pretty beat. Yesterday took it out of me, but seem to have come through it OK with regards to the knee 🤞

Summary

• Duration: 35:06
• Heart Rate: 137 avg / 147 max

Workout with the group this evening! Snow please disappear in time 🤞

Summary

• Duration: 1:07:28
• Distance: 15.82 km
• Pace: 4:16/km
• Climbing: 123 metres
• Heart Rate: 162 avg / 186 max

Dark, windy and pouring down. Shit fitness, and working way too hard. Absolutely perfect, in other words, and fantastic to train with the group again!

Summary

• Duration: 51:25
• Distance: 10.33 km
• Pace: 4:59/km
• Climbing: 93 metres
• Heart Rate: 144 avg / 159 max

Summary

• Duration: 37:59
• Distance: 6.84 km
• Pace: 5:33/km
• Climbing: 325 metres
• Heart Rate: 154 avg / 187 max

“Threshold’ed it” 😅

Summary

• Duration: 1:51:45
• Distance: 13.17 km
• Pace: 8:29/km
• Climbing: 777 metres
• Heart Rate: 152 avg / 183 max

Summary

• Duration: 45:18
• Distance: 9.11 km
• Pace: 4:58/km
• Heart Rate: 158 avg / 183 max

Brutal. Better days to come! 15.6 km/h

Summary

• Duration: 43:53
• Distance: 9.00 km
• Pace: 4:53/km
• Heart Rate: 155 avg / 181 max

Felt better than expected. But cut the cool down short to spare the knee, as it was starting to complain a little. SL20 another useless shoe from Adidas. The seam of the upper, just below the lacing, cuts into the top of my wrist. Shoe was red towards the end 🩸 16, 16, 16.2, 16.2, 16.4, 16.5 km/h

Summary

• Duration: 41:31
• Distance: 8.29 km
• Pace: 5:00/km
• Climbing: 81 metres
• Heart Rate: 140 avg / 154 max

OK! Things are looking up ⬆️

Summary

• Duration: 0:37
• Distance: 0.06 km
• Pace: 9:34/km
• Climbing: 6 metres
• Heart Rate: 88 avg / 106 max

Summary

• Duration: 1:27:38
• Distance: 15.10 km
• Pace: 5:48/km
• Heart Rate: 141 avg / 166 max

Felt fine, but let’s assess tomorrow. 11.6 - 14.5 km/h

Summary

• Duration: 45:51
• Distance: 9.04 km
• Pace: 5:04/km
• Heart Rate: 152 avg / 179 max

Careful start with a bit of quality again. Slight twinge in the knee on the fifth rep, but overall I think we’re good for this. In other news, fitness has escaped me once more 😅 16-16.5 km/h

Summary

• Duration: 59:30
• Distance: 13.61 km
• Pace: 4:22/km
• Climbing: 110 metres
• Heart Rate: 155 avg / 172 max

Draining surface. Felt like wet snow!!

Summary

• Duration: 50:12
• Distance: 9.23 km
• Pace: 5:26/km
• Heart Rate: 142 avg / 157 max

Verdict from the scan is in: Fracture and contusion edema in the medial femoral condyle. Advice from GP is to let pain guide the recovery. Treadmill is definitely more gentle than outside running. Almost no sensation of it at all while running easy on the tread. Feel free to weigh in with your qualified opinions! (But only if you think I should start back with full training asap.) 10k, from 11.5 to 13.2 km/h

Summary

• Duration: 50:05
• Heart Rate: 153 avg / 177 max

More controlled than last week. Still getting HR up there, so all in all a decent session.

Summary

• Duration: 49:50
• Distance: 9.90 km
• Pace: 5:02/km
• Climbing: 97 metres
• Heart Rate: 142 avg / 159 max

Step by step.

Summary

• Duration: 1:10:01
• Distance: 13.34 km
• Pace: 5:15/km
• Heart Rate: 153 avg / 168 max

Plan was 30 minutes then hop on the elliptical. Couldn’t force myself to switch after all discomfort in the knee disappeared around 25 minutes. I’m either all good, or broken again tomorrow. Had an MRI on Friday, and hopefully the results will confirm the former 🤞🤞🤞 11.5 - 13.5 km/h

Summary

• Duration: 50:04
• Heart Rate: 160 avg / 179 max

Very hard work. Had to call it after number six, as I thought I might pass out if I kept going 😂

Summary

• Duration: 40:06
• Heart Rate: 137 avg / 147 max

But a slog to get through!

Summary

• Duration: 13:45
• Distance: 2.91 km
• Pace: 4:44/km
• Climbing: 21 metres
• Heart Rate: 144 avg / 174 max

Definitely on the mend. Not dead yet! Time to book a spot for Berlin 2022. All in* on the marathon for the next 12 months! *As all in as you can be with two kids and a wife, a house, and full time employment.

Summary

• Duration: 50:32
• Distance: 11.21 km
• Pace: 4:31/km
• Climbing: 91 metres
• Heart Rate: 153 avg / 171 max

Hard work 😓

Summary

• Duration: 48:35
• Heart Rate: 152 avg / 167 max

Easy to moderate 😰😅 Accidentally hit the stop button, and couldn’t be bothered to start up again to get the planned 50 minutes 🛑

Summary

• Duration: 40:09
• Heart Rate: 148 avg / 173 max

Great to be back on the beast 🥵🙄 On the plus side, no knee pain during — so I guess I know what I’ll be doing for a while 🙌😹 Jogged 500 metres last night, no go. Dr later today, hopefully a scan of the knee within a couple of days.

Summary

• Duration: 49:24
• Heart Rate: 146 avg / 170 max

Where’d the map go? Arm strength all gone again 😂

Summary

• Duration: 5:05
• Distance: 0.69 km
• Pace: 7:20/km
• Climbing: 4 metres
• Heart Rate: 106 avg / 131 max

Not even the usual crap. Just banged up after I took a tumble last Monday. Hopefully nothing a couple of rest days can't fix.

Summary

• Duration: 51:44
• Distance: 10.52 km
• Pace: 4:55/km
• Climbing: 137 metres
• Heart Rate: 139 avg / 159 max

Summary

• Duration: 1:16:26
• Distance: 17.97 km
• Pace: 4:15/km
• Climbing: 105 metres
• Heart Rate: 160 avg / 187 max

Plan was 10. Had the answers I needed before 5. Not hopeless. Let’s reassess in a month and see where we’re at.

Summary

• Duration: 33:01
• Distance: 6.46 km
• Pace: 5:07/km
• Climbing: 80 metres
• Heart Rate: 139 avg / 156 max

Summary

• Duration: 1:07:09
• Distance: 12.78 km
• Pace: 5:15/km
• Climbing: 149 metres
• Heart Rate: 159 avg / 182 max

Dark and rainy! First run with a headlamp for the season. A bit challenging to run with some intensity without daylight, but let's see if I can get used to it. Today's wildlife experience: Almost collided with a startled deer.

Summary

• Duration: 45:54
• Distance: 9.03 km
• Pace: 5:05/km
• Climbing: 72 metres
• Heart Rate: 142 avg / 159 max

First run on the road in a few weeks. Very boring. I guess I'm a trail runner (for) now 🤷‍♂️

Summary

• Duration: 58:23
• Distance: 13.13 km
• Pace: 4:27/km
• Climbing: 159 metres
• Heart Rate: 156 avg / 175 max

Perfect morning. Felt great. Enjoyed every minute.

Summary

• Duration: 43:25
• Distance: 7.55 km
• Pace: 5:45/km
• Climbing: 88 metres
• Heart Rate: 135 avg / 151 max

Tripped on a root and ended up flat faced on the dirt 🤦‍♂️

Summary

• Duration: 16:00
• Heart Rate: 86 avg / 111 max

Summary

• Duration: 1:30:06
• Distance: 16.17 km
• Pace: 5:34/km
• Climbing: 279 metres
• Heart Rate: 157 avg / 181 max

Last week’s long in reverse. Encouraging week all in all. Finding my feet again, even if fitness is down in the dumps. Body responded well after all five runs. Dietary overhaul is starting to pay dividends, probably. Hopeful that I can train productively around my regular volume before too long!

Summary

• Duration: 55:04
• Distance: 9.53 km
• Pace: 5:47/km
• Climbing: 111 metres
• Heart Rate: 144 avg / 164 max

Summary

• Duration: 47:50
• Distance: 10.32 km
• Pace: 4:38/km
• Climbing: 128 metres
• Heart Rate: 169 avg / 193 max

A stop midway through the first lap, on account of another moose encounter!

Summary

• Duration: 16:05
• Heart Rate: 87 avg / 108 max

Summary

• Duration: 54:48
• Distance: 9.87 km
• Pace: 5:33/km
• Climbing: 206 metres
• Heart Rate: 155 avg / 174 max

Summary

• Duration: 42:22
• Distance: 7.62 km
• Pace: 5:34/km
• Climbing: 85 metres
• Heart Rate: 139 avg / 156 max

Summary

• Duration: 1:27:20
• Distance: 15.79 km
• Pace: 5:32/km
• Climbing: 287 metres
• Heart Rate: 154 avg / 181 max

Summary

• Duration: 1:00:15
• Distance: 11.44 km
• Pace: 5:16/km
• Climbing: 305 metres
• Heart Rate: 162 avg / 193 max

Slow, but got the pump going 😅 One moose encounter. Not sure which one of us was the most startled.

Summary

• Duration: 43:55
• Distance: 7.71 km
• Pace: 5:42/km
• Climbing: 80 metres
• Heart Rate: 146 avg / 166 max

Vaccine dose 2 side effects still lingering a week later. Keeping it very easy until I’m in the clear.

Summary

• Duration: 1:01:58
• Distance: 13.04 km
• Pace: 4:45/km
• Climbing: 163 metres
• Heart Rate: 160 avg / 182 max

Summary

• Duration: 41:02
• Distance: 8.84 km
• Pace: 4:38/km
• Climbing: 49 metres

Summary

• Duration: 1:14:31
• Distance: 17.86 km
• Pace: 4:10/km
• Climbing: 67 metres
• Heart Rate: 160 avg / 180 max

Summary

• Duration: 1:04:02
• Distance: 11.92 km
• Pace: 5:22/km
• Climbing: 137 metres
• Heart Rate: 144 avg / 160 max

Summary

• Duration: 1:34:16
• Distance: 21.45 km
• Pace: 4:24/km
• Climbing: 228 metres
• Heart Rate: 159 avg / 176 max

Wanted to go past 25 km, but Achilles and calves still not feeling great. Probably pushed it a bit too far. Hopefully won’t impact next week too much.

Summary

• Duration: 28:51
• Distance: 5.62 km
• Pace: 5:08/km
• Climbing: 45 metres

Always hard to get going with the stroller, and the big kid ain’t getting any smaller. Flashbacks to the lead up to Berlin ‘19. Good times! Gonna do it all over again in ‘22.

Summary

• Duration: 51:51
• Distance: 10.81 km
• Pace: 4:48/km
• Climbing: 108 metres

Calves still not fully recovered, but finally starting to come around.

Summary

• Duration: 44:22
• Distance: 8.50 km
• Pace: 5:13/km
• Climbing: 62 metres
• Heart Rate: 147 avg / 168 max

Rebuild starts here. Quads and Achilles’ still very tight. Have to take it easy another couple days.