Workout log

Summary

• Duration: 1:01:00
• Distance: 12.03 km
• Pace: 5:04/km
• Heart Rate: 130 avg / 138 max

Year in review: A for effort, D for results. Goals for 2023: Run faster, ffs.

Summary

• Duration: 1:10:04
• Distance: 15.99 km
• Pace: 4:23/km
• Heart Rate: 151 avg / 170 max

Great session. Felt good, and progressed the intensity, working through HR zones 2 and 3. 16.0, 16.4, 16.8, 17.0, 17.2, 17.5 km/h

Summary

• Duration: 45:08
• Distance: 8.93 km
• Pace: 5:03/km
• Heart Rate: 134 avg / 142 max

Summary

• Duration: 1:04:14
• Distance: 16.64 km
• Pace: 3:52/km
• Heart Rate: 134 avg / 150 max

While compiling a 100k product status cross check report. Multitasking.

Summary

• Duration: 41:59
• Distance: 7.99 km
• Pace: 5:15/km
• Climbing: 67 metres

Summary

• Duration: 1:00:21
• Distance: 14.63 km
• Pace: 4:07/km
• Heart Rate: 157 avg / 182 max

Summary

• Duration: 1:00:53
• Distance: 11.74 km
• Pace: 5:11/km
• Heart Rate: 131 avg / 177 max

Summary

• Duration: 1:10:03
• Distance: 16.61 km
• Pace: 4:13/km
• Heart Rate: 155 avg / 176 max

Summary

• Duration: 49:42
• Distance: 10.15 km
• Pace: 4:54/km
• Climbing: 185 metres
• Heart Rate: 155 avg / 173 max

Perfect conditions. Slow, sure, but it doesn’t get any better than this. Can just let up and let rip downhill, because it’s so soft and cushy that it doesn’t even matter if you take a fall. And gliding down long slopes on a pair of toothpicks is the closest thing I’ll ever get to flying!

Summary

• Duration: 40:26
• Distance: 8.02 km
• Pace: 5:02/km
• Heart Rate: 138 avg / 149 max

Merry Christmas to all my Strava friends 🎄🎄

Summary

• Duration: 40:14
• Distance: 10.02 km
• Pace: 4:01/km
• Heart Rate: 166 avg / 183 max

Short on time workout to shake off the dust. HR high, but felt fine. As it should be after a few days off followed by some jogging.

Summary

• Duration: 1:10:30
• Heart Rate: 146 avg / 165 max

Tracks snowed down, so slow but amazing conditions nevertheless. Nothing better than skiing through fresh powder snow, even on toothpicks. No GPS track?! 😭 Actual distance 10.00 km.

Summary

• Duration: 45:18
• Distance: 9.06 km
• Pace: 5:00/km
• Heart Rate: 138 avg / 153 max

Summary

• Duration: 46:07
• Distance: 9.00 km
• Pace: 5:08/km
• Heart Rate: 137 avg / 151 max

Summary

• Duration: 50:05
• Distance: 10.11 km
• Pace: 4:57/km
• Heart Rate: 134 avg / 143 max

Summary

• Duration: 1:01:37
• Distance: 12.06 km
• Pace: 5:06/km
• Heart Rate: 150 avg / 176 max

First stab at the staple session of Norwegian treadmill running, devised by king Marius Bakken himself, 45/15. That’s 45 seconds on, 15 seconds off. 17.5, 18.0, 18.5 km/h. Could probably start higher, and get through another set. But not particularly used to these paces, so easing into it.

Summary

• Duration: 1:00:14
• Distance: 12.03 km
• Pace: 5:01/km
• Heart Rate: 131 avg / 142 max

Boring.

Summary

• Duration: 59:39
• Distance: 13.82 km
• Pace: 4:19/km
• Heart Rate: 154 avg / 173 max

Had an hour at my disposal, so squeezed it in. Half decent. 16.8, 16.8, 17.0, 17.0, 17.2, 17.2 km/h

Summary

• Duration: 58:05
• Distance: 11.32 km
• Pace: 5:08/km
• Climbing: 123 metres
• Heart Rate: 141 avg / 159 max

Summary

• Duration: 2:00:20
• Distance: 25.55 km
• Pace: 4:43/km
• Heart Rate: 142 avg / 160 max

Two hours was enough. Progression from 12 to 15 km/h.

Summary

• Duration: 1:00:30
• Distance: 12.46 km
• Pace: 4:51/km
• Heart Rate: 137 avg / 147 max

Summary

• Duration: 54:32
• Distance: 12.16 km
• Pace: 4:29/km
• Heart Rate: 155 avg / 175 max

Summary

• Duration: 38:49
• Distance: 7.53 km
• Pace: 5:09/km
• Climbing: 96 metres
• Heart Rate: 141 avg / 155 max

Or, rather to daycare to pick up a couple of gremlins.

Summary

• Duration: 40:21
• Distance: 7.70 km
• Pace: 5:15/km
• Climbing: 93 metres
• Heart Rate: 145 avg / 168 max

-10 Celsius and the scenery got a fresh coat of white paint overnight. Continental outsole from Adidas still delivers on grip, though. HR ten beats above normal average.

Summary

• Duration: 52:22
• Distance: 12.02 km
• Pace: 4:21/km
• Heart Rate: 159 avg / 181 max

Summary

• Duration: 40:05
• Distance: 7.89 km
• Pace: 5:05/km
• Climbing: 124 metres
• Heart Rate: 154 avg / 173 max

Not 💯 yet, but feels good to be back at it. Still no HR strap.

Summary

• Duration: 38:51
• Distance: 7.59 km
• Pace: 5:07/km
• Climbing: 135 metres
• Heart Rate: 141 avg / 163 max

Frigid! But nice, clear morning and dry roads. Forgot heart rate strap.

Summary

• Duration: 1:01:46
• Distance: 12.05 km
• Pace: 5:08/km
• Heart Rate: 140 avg / 150 max

A couple of mind blowing performances down there this morning 🤔 Not least the tracking system that collapsed after 5 km 🤷‍♂️ Still not fully over this illness. Throat sore, and hacking up stuff. But feeling mostly OK.

Summary

• Duration: 50:21
• Distance: 10.36 km
• Pace: 4:52/km
• Climbing: 110 metres
• Heart Rate: 153 avg / 171 max

Summary

• Duration: 31:26
• Distance: 6.19 km
• Pace: 5:05/km
• Climbing: 71 metres
• Heart Rate: 133 avg / 153 max

Summary

• Duration: 42:59
• Distance: 7.81 km
• Pace: 5:30/km
• Climbing: 83 metres
• Heart Rate: 134 avg / 158 max

New winter kicks were decent, though. Far more comfortable to run in than my old micro spiked shoes from Asics.

Summary

• Duration: 42:35
• Distance: 7.84 km
• Pace: 5:26/km
• Climbing: 100 metres
• Heart Rate: 141 avg / 156 max

Got sick while at work 🤒 Had to get home, though.

Summary

• Duration: 1:07
• Distance: 0.12 km
• Pace: 9:33/km
• Heart Rate: 92 avg / 126 max

Summary

• Duration: 1:09:55
• Distance: 16.02 km
• Pace: 4:22/km
• Heart Rate: 151 avg / 172 max

Feels nice to start the treadmill season not horribly out of shape. Hopeful that the knee (PFPS) lets me do a fair bit of work outside this winter. But with snow on the ground, I'm starting out carefully, and sticking to easy runs outside for the first couple of weeks. If that goes well, I'll try with a workout or a long run and see how the knee holds up. 16.5, 16.6, 16.8, 17.0, 17.2 km/h

Summary

• Duration: 38:03
• Distance: 7.54 km
• Pace: 5:03/km
• Climbing: 84 metres
• Heart Rate: 133 avg / 148 max

Still winter. More snow.

Summary

• Duration: 41:22
• Distance: 7.84 km
• Pace: 5:16/km
• Climbing: 111 metres
• Heart Rate: 130 avg / 155 max

It’s winter btw ❄️ Into the headwind most of the way!

Summary

• Duration: 2:30:17
• Distance: 31.39 km
• Pace: 4:47/km
• Heart Rate: 148 avg / 181 max

Not my best day. Stomach in revolt already before I got out, and had to stop for a couple of toilet breaks. Felt flat throughout, very tired and a bit nauseous towards the end. Better days to come!

Summary

• Duration: 25:41
• Heart Rate: 95 avg / 136 max

Summary

• Duration: 38:17
• Distance: 7.73 km
• Pace: 4:57/km
• Climbing: 105 metres
• Heart Rate: 136 avg / 146 max

Summary

• Duration: 40:28
• Distance: 7.80 km
• Pace: 5:11/km
• Climbing: 83 metres
• Heart Rate: 137 avg / 162 max

Summary

• Duration: 1:27:15
• Distance: 18.02 km
• Pace: 4:51/km
• Climbing: 152 metres
• Heart Rate: 146 avg / 164 max

Fully recovered after Sunday, and feeling good apart from some stomach trouble. It’s getting cold out! 🥶

Summary

• Duration: 41:37
• Distance: 7.72 km
• Pace: 5:24/km
• Climbing: 116 metres
• Heart Rate: 134 avg / 159 max

Summary

• Duration: 41:43
• Distance: 7.94 km
• Pace: 5:15/km
• Climbing: 115 metres
• Heart Rate: 135 avg / 150 max

Another day, another closed footpath!

Summary

• Duration: 1:08:29
• Distance: 10.82 km
• Pace: 6:20/km
• Climbing: 209 metres
• Heart Rate: 118 avg / 147 max

Summary

• Duration: 42:15
• Distance: 7.77 km
• Pace: 5:26/km
• Climbing: 100 metres
• Heart Rate: 133 avg / 156 max

Summary

• Duration: 41:27
• Distance: 7.85 km
• Pace: 5:17/km
• Climbing: 115 metres
• Heart Rate: 132 avg / 146 max

New route has a big extra hill. But I don't have to jump any fences, so there's that. Very tired. Probably could've done with a rest day today.

Summary

• Duration: 1:17:37
• Distance: 21.53 km
• Pace: 3:36/km
• Climbing: 204 metres

Summary

• Duration: 25:39
• Distance: 3.91 km
• Pace: 6:33/km
• Climbing: 80 metres

Summary

• Duration: 24:04
• Heart Rate: 101 avg / 145 max

Summary

• Duration: 27:36
• Distance: 2.98 km
• Pace: 9:15/km
• Climbing: 37 metres

Summary

• Duration: 36:22
• Distance: 7.60 km
• Pace: 4:47/km
• Climbing: 89 metres
• Heart Rate: 137 avg / 146 max

Catching some much needed daylight. Felt a bit snappier than this morning.

Summary

• Duration: 54:27
• Distance: 10.35 km
• Pace: 5:16/km
• Climbing: 106 metres
• Heart Rate: 136 avg / 151 max

Summary

• Duration: 1:27:14
• Distance: 18.93 km
• Pace: 4:36/km
• Climbing: 155 metres
• Heart Rate: 145 avg / 163 max

Felt shit out the door, but came good at around 7-8 km. Not eating since 11:00 was probably not the smartest choice, but c’est la vie.

Summary

• Duration: 18:35
• Heart Rate: 85 avg / 100 max

Summary

• Duration: 41:28
• Distance: 7.80 km
• Pace: 5:19/km
• Climbing: 88 metres
• Heart Rate: 135 avg / 160 max

No prizes for guessing the weather. A little detour because the short trail segment is flooded.

Summary

• Duration: 40:45
• Distance: 7.57 km
• Pace: 5:23/km
• Climbing: 85 metres
• Heart Rate: 133 avg / 148 max

Summary

• Duration: 1:19:38
• Distance: 15.55 km
• Pace: 5:07/km
• Climbing: 87 metres
• Heart Rate: 146 avg / 181 max

Pissing down as always, but good workout and great group. Controlled progression from rep to rep. Breathing a bit laboured on the last two reps, but everything else feeling normal. Hopefully no big fallout from this cold bug 🦠🤞

Summary

• Duration: 38:18
• Distance: 7.48 km
• Pace: 5:07/km
• Climbing: 102 metres
• Heart Rate: 131 avg / 157 max

Relentless, unending rain. Like "The Weeping" from Stormlight.

Summary

• Duration: 39:40
• Distance: 7.57 km
• Pace: 5:14/km
• Climbing: 136 metres
• Heart Rate: 131 avg / 147 max

Summary

• Duration: 2:13:13
• Distance: 29.85 km
• Pace: 4:28/km
• Climbing: 310 metres
• Heart Rate: 144 avg / 193 max

Summary

• Duration: 11:41
• Heart Rate: 89 avg / 127 max

Summary

• Duration: 11:48
• Heart Rate: 87 avg / 109 max

Summary

• Duration: 55:07
• Distance: 12.19 km
• Pace: 4:31/km
• Climbing: 91 metres
• Heart Rate: 144 avg / 162 max

Summary

• Duration: 39:23
• Distance: 7.57 km
• Pace: 5:12/km
• Climbing: 104 metres
• Heart Rate: 137 avg / 162 max

Not too sure about that GPS track.

Summary

• Duration: 37:38
• Distance: 7.33 km
• Pace: 5:08/km
• Climbing: 108 metres
• Heart Rate: 136 avg / 150 max

Summary

• Duration: 39:50
• Distance: 7.63 km
• Pace: 5:13/km
• Climbing: 125 metres
• Heart Rate: 134 avg / 150 max

Starting to get comfortable with the backpack for these commute runs. But the added weight definitely alters my gait to the extent that anything but easy running is off the table.

Summary

• Duration: 23:34
• Heart Rate: 95 avg / 111 max

Summary

• Duration: 37:38
• Distance: 7.28 km
• Pace: 5:10/km
• Climbing: 111 metres
• Heart Rate: 138 avg / 163 max

Summary

• Duration: 1:22:55
• Distance: 15.96 km
• Pace: 5:12/km
• Climbing: 95 metres
• Heart Rate: 148 avg / 180 max

Just four guys getting it done in the wind and pissing rain! Glad for the company tonight. Would’ve been a slog to do it solo. Alternating sets up front with Vegard. Intensity spot on.

Summary

• Duration: 37:31
• Distance: 7.25 km
• Pace: 5:10/km
• Climbing: 105 metres
• Heart Rate: 137 avg / 152 max

- 439 km - 8 strength sessions - 4 days off running - 0 days off all training Good month. Will do what I can to try to string together a few of these. Half a year of them, and we’d be golden.

Summary

• Duration: 39:28
• Distance: 7.54 km
• Pace: 5:14/km
• Climbing: 93 metres
• Heart Rate: 136 avg / 160 max

Abolish daylight savings time! (Or make it permanent, idc, just stop messing with the clock)

Summary

• Duration: 2:26:03
• Distance: 31.16 km
• Pace: 4:41/km
• Climbing: 307 metres
• Heart Rate: 149 avg / 170 max

Summary

• Duration: 23:38
• Heart Rate: 89 avg / 129 max

Summary

• Duration: 38:08
• Distance: 7.35 km
• Pace: 5:11/km
• Climbing: 106 metres
• Heart Rate: 135 avg / 149 max

Summary

• Duration: 42:09
• Distance: 7.65 km
• Pace: 5:31/km
• Climbing: 113 metres
• Heart Rate: 140 avg / 168 max

Misty morning.

Summary

• Duration: 1:25:43
• Distance: 18.51 km
• Pace: 4:38/km
• Climbing: 160 metres
• Heart Rate: 148 avg / 162 max

Summary

• Duration: 22:09
• Heart Rate: 98 avg / 114 max

Summary

• Duration: 38:57
• Distance: 7.32 km
• Pace: 5:19/km
• Climbing: 126 metres
• Heart Rate: 137 avg / 164 max

Starting to get used to running with a backpack 🎒

Summary

• Duration: 41:28
• Distance: 7.62 km
• Pace: 5:27/km
• Climbing: 86 metres
• Heart Rate: 135 avg / 148 max

Summary

• Duration: 1:22:17
• Distance: 15.15 km
• Pace: 5:26/km
• Climbing: 79 metres
• Heart Rate: 146 avg / 184 max

Summary

• Duration: 52:50
• Distance: 9.68 km
• Pace: 5:27/km
• Climbing: 128 metres
• Heart Rate: 134 avg / 161 max

Had to double back to get my keycard, so a couple extra k's 🤦‍♂️

Summary

• Duration: 48:52
• Distance: 9.40 km
• Pace: 5:12/km
• Climbing: 163 metres
• Heart Rate: 135 avg / 150 max

Unfortunately they’d forgotten to service it 🤦‍♂️ So here I am!

Summary

• Duration: 2:27:07
• Distance: 30.94 km
• Pace: 4:45/km
• Climbing: 290 metres
• Heart Rate: 147 avg / 168 max

Summary

• Duration: 25:16
• Distance: 4.81 km
• Pace: 5:15/km
• Climbing: 69 metres
• Heart Rate: 134 avg / 148 max

I don’t like doubling on long runs.

Summary

• Duration: 24:05
• Heart Rate: 94 avg / 131 max

Summary

• Duration: 42:53
• Distance: 8.08 km
• Pace: 5:19/km
• Climbing: 135 metres
• Heart Rate: 139 avg / 153 max

Berlin recap up at long last https://run161.com/running-training/running-to-berlin-week-18-race-report/

Summary

• Duration: 46:14
• Distance: 8.71 km
• Pace: 5:18/km
• Climbing: 95 metres
• Heart Rate: 138 avg / 156 max

Early morning heart rate! Probably a bit close to last night's run, too.

Summary

• Duration: 1:25:36
• Distance: 17.90 km
• Pace: 4:47/km
• Climbing: 162 metres
• Heart Rate: 146 avg / 164 max

Zoning out in zone 2. Some poor route choices sans headlamp in there. Ran off the footpath a couple of times. Also missing around 500 metres in there because I accidentally paused the watch 🤷‍♂️ A bit tired towards the end.

Summary

• Duration: 33:11
• Distance: 6.48 km
• Pace: 5:07/km
• Climbing: 64 metres
• Heart Rate: 137 avg / 154 max

Summary

• Duration: 1:11:41
• Distance: 15.90 km
• Pace: 4:31/km
• Climbing: 20 metres
• Heart Rate: 160 avg / 179 max

Not ready for workouts in the cold rain 🥶 Felt stiff and awkward from the first rep.

Summary

• Duration: 38:17
• Distance: 7.02 km
• Pace: 5:27/km
• Climbing: 47 metres
• Heart Rate: 142 avg / 165 max

Fall is the best season don't @ me.

Summary

• Duration: 41:14
• Distance: 7.39 km
• Pace: 5:35/km
• Climbing: 52 metres
• Heart Rate: 138 avg / 150 max

Almost worried for a moment there, that the clear skies were going to last.

Summary

• Duration: 2:15:07
• Distance: 26.49 km
• Pace: 5:06/km
• Heart Rate: 141 avg / 164 max

2h 15min for some time on feet. Soft to hop on the treadmill in the rain, but I wanted to watch the game. Glad I didn’t miss it 🙄 Decent training week. 100 km and two strength sessions. But, most importantly, I didn’t fall for the temptation of doing something stupid. Only three weeks out from the marathon today. But starting to get ready for some real training again.

Summary

• Duration: 30:52
• Distance: 4.14 km
• Pace: 7:28/km
• Climbing: 41 metres
• Heart Rate: 151 avg / 168 max

Noralf (4) on the bike for the most local (and important) race of the year. Awesome to see so many people line up for a good cause! Highlight of the day was checking out a real fire truck at the end 🚒

Summary

• Duration: 21:06
• Heart Rate: 98 avg / 165 max

Summary

• Duration: 40:57
• Distance: 7.46 km
• Pace: 5:29/km
• Climbing: 50 metres
• Heart Rate: 138 avg / 161 max

Or working to jog? 🤔

Summary

• Duration: 37:37
• Distance: 7.10 km
• Pace: 5:18/km
• Climbing: 49 metres
• Heart Rate: 139 avg / 152 max

Tgif.

Summary

• Duration: 1:19:55
• Distance: 17.24 km
• Pace: 4:38/km
• Climbing: 78 metres
• Heart Rate: 149 avg / 167 max

Controlled. Best I've felt since Berlin. Sweetspot distance for current muscular endurance.

Summary

• Duration: 56:58
• Distance: 9.62 km
• Pace: 5:55/km
• Climbing: 124 metres
• Heart Rate: 132 avg / 153 max

With André after dropping off a car. Shoddy navigation on my end. Should've gone straight into the woods, but so it goes. Perfect morning either way!

Summary

• Duration: 1:12:26
• Distance: 16.15 km
• Pace: 4:29/km
• Climbing: 16 metres
• Heart Rate: 158 avg / 180 max

Coming back, and easing into workouts again. Not terrible, but let's reassess in 3-4 weeks and see where we're at. Primary training objective for the next four months is consistency, and improving my base. Want to maintain a good volume, but still train at 90% capacity. So will need to pace workouts and longer runs accordingly.

Summary

• Duration: 21:24
• Heart Rate: 95 avg / 105 max

Summary

• Duration: 41:22
• Distance: 7.51 km
• Pace: 5:30/km
• Climbing: 54 metres
• Heart Rate: 139 avg / 152 max

Rain, wind, etc.

Summary

• Duration: 39:04
• Distance: 7.18 km
• Pace: 5:26/km
• Climbing: 46 metres
• Heart Rate: 140 avg / 164 max

Front of shin a bit bothersome towards the end yesterday. I think the calves are bearing the brunt of the extra weight from the backpack, so have to be a bit cautious about that. Felt OK this morning.

Summary

• Duration: 1:57:17
• Distance: 25.08 km
• Pace: 4:41/km
• Climbing: 179 metres
• Heart Rate: 152 avg / 168 max

Felt easy for 17-18 km, then hard work to get home. After a three hour plus expedition in the woods with kids and wife. Almost 40.000 steps for the day 🤷‍♂️

Summary

• Duration: 21:38
• Heart Rate: 97 avg / 130 max

Summary

• Duration: 38:02
• Distance: 6.98 km
• Pace: 5:27/km
• Climbing: 54 metres
• Heart Rate: 147 avg / 159 max

To daycare to pick up the kids. Very headwindy.

Summary

• Duration: 42:20
• Distance: 7.37 km
• Pace: 5:45/km
• Climbing: 45 metres
• Heart Rate: 145 avg / 169 max

I always forget how hard it is to run with a backpack. One more thing I forgot today was to put on a jacket. It started raining one minute after I started, at which point you’re already committed to what you’re wearing and it’s too late turn go back 😬

Summary

• Duration: 1:11:51
• Distance: 15.63 km
• Pace: 4:36/km
• Climbing: 99 metres
• Heart Rate: 153 avg / 166 max

Even zone 2 effort. Still not fully over that cold, so this might have been a tad too much.

Summary

• Duration: 29:33
• Distance: 4.90 km
• Pace: 6:02/km
• Climbing: 34 metres
• Heart Rate: 166 avg / 172 max

Also windy 💨 Forgot HR strap.

Summary

• Duration: 20:07
• Heart Rate: 91 avg / 106 max

Summary

• Duration: 54:39
• Distance: 9.69 km
• Pace: 5:39/km
• Climbing: 92 metres
• Heart Rate: 133 avg / 157 max

A bit tired.

Summary

• Duration: 36:59
• Distance: 7.10 km
• Pace: 5:12/km
• Climbing: 57 metres
• Heart Rate: 145 avg / 170 max

Slight twinge in the hamstring during and after the strides. Gotta lay off it and stick to jogging for a few more days.

Summary

• Duration: 1:01:53
• Distance: 10.21 km
• Pace: 6:04/km
• Climbing: 118 metres
• Heart Rate: 125 avg / 147 max

No pain anywhere.

Summary

• Duration: 52:07
• Distance: 10.21 km
• Pace: 5:06/km
• Climbing: 85 metres
• Heart Rate: 149 avg / 162 max

Status one week post marathon: - Right hamstring still tight and sore, left not great after 30 minutes of running - Calves sore towards the end of the run - Still battling a cold, and HR at least 10 bpm higher than it should be, and also quite clogged up and harking up… stuff Despite all this, running feels better than not 🤷‍♂️ Will keep jogging for another week. Hopefully most of this stuff will clear up by next Sunday.

Summary

• Duration: 18:58
• Heart Rate: 88 avg / 113 max

Summary

• Duration: 48:28
• Distance: 8.30 km
• Pace: 5:50/km
• Climbing: 102 metres
• Heart Rate: 140 avg / 159 max

Patrolling the neighbourhood woods. Legs much improved from last night, but a cold’s got me feeling a bit crook. HR very high! 😅

Summary

• Duration: 34:38
• Distance: 6.21 km
• Pace: 5:35/km
• Climbing: 62 metres
• Heart Rate: 134 avg / 151 max

So we go again.

Summary

• Duration: 21:38
• Distance: 3.63 km
• Pace: 5:58/km
• Climbing: 11 metres
• Heart Rate: 133 avg / 148 max

Warm up, etc. Would've gone slower if I knew how that would end 😂

Summary

• Duration: 2:51:23
• Distance: 42.75 km
• Pace: 4:01/km
• Climbing: 22 metres
• Heart Rate: 169 avg / 181 max

That was rough. Wrote down my immediate feelings directly after the race. Eventually, I also got around to writing a race report.

Summary

• Duration: 22:56
• Distance: 4.37 km
• Pace: 5:15/km
• Climbing: 57 metres
• Heart Rate: 132 avg / 158 max

Nothing left to do but eat. And here’s this week’s newsletter, where I explain what went wrong this time around https://mailchi.mp/d4ab691221ba/run161-newsletter-happy-global-running-day-8680869?e=4fcc1aa4c0 (Is a straightforward taper for once really too much to ask for?!)

Summary

• Duration: 34:16
• Distance: 6.95 km
• Pace: 4:56/km
• Climbing: 47 metres
• Heart Rate: 139 avg / 153 max

And soon we switch to hours. Five days.

Summary

• Duration: 32:01
• Distance: 6.48 km
• Pace: 4:56/km
• Climbing: 89 metres
• Heart Rate: 140 avg / 158 max

Windy. Six days.

Summary

• Duration: 36:50
• Distance: 7.34 km
• Pace: 5:01/km
• Climbing: 44 metres
• Heart Rate: 135 avg / 145 max

7 days.

Summary

• Duration: 15:58
• Distance: 2.93 km
• Pace: 5:27/km
• Climbing: 4 metres
• Heart Rate: 131 avg / 158 max

Summary

• Duration: 35:19
• Distance: 10.10 km
• Pace: 3:30/km
• Climbing: 26 metres
• Heart Rate: 181 avg / 192 max

The only positive thing about that race was the split. Absolute clown show!! To top it all off, shoe lace came undone just after the 6 km marker, so I literally had to stop and tie my shoe 😂😂😂 Loosened up after seeing my family cheering on me around 7.5 km. Not the worst finish, which was surprising given how I felt at km 5 😅 In Norway we have a saying about a poor dress rehearsal being a good sign. If that’s the case, I’m gonna run with Kipchoge in Berlin 😬

Summary

• Duration: 33:18
• Distance: 6.61 km
• Pace: 5:02/km
• Climbing: 38 metres
• Heart Rate: 131 avg / 143 max

I guess it’s tme to start tapering.

Summary

• Duration: 50:49
• Distance: 10.03 km
• Pace: 5:04/km
• Climbing: 84 metres
• Heart Rate: 139 avg / 154 max

HR a bit elevated, but felt good.

Summary

• Duration: 59:55
• Distance: 13.05 km
• Pace: 4:36/km
• Climbing: 30 metres
• Heart Rate: 151 avg / 180 max

Last workout! Pushing one more time on Saturday, and the job is done. Legs still packed from the Sunday long run. Fewer reps and longer recoveries to make sure this one didn’t cost too much.

Summary

• Duration: 50:09
• Distance: 10.31 km
• Pace: 4:52/km
• Climbing: 72 metres
• Heart Rate: 135 avg / 144 max

One good thing about working from home. Feeling good, but quads still a bit sore.

Summary

• Duration: 37:14
• Distance: 7.15 km
• Pace: 5:12/km
• Climbing: 52 metres
• Heart Rate: 133 avg / 147 max

Felt suprisingly fresh. A few aches notwithstanding 😎

Summary

• Duration: 43:19
• Distance: 7.60 km
• Pace: 5:42/km
• Climbing: 94 metres
• Heart Rate: 122 avg / 144 max

Still feeling decent. Fall weather with a bit of rain, but no wind and nice temps so pretty ace tbh 🍂

Summary

• Duration: 2:03:08
• Distance: 30.68 km
• Pace: 4:01/km
• Climbing: 41 metres
• Heart Rate: 164 avg / 180 max

Decent. Targeted 4:00/km floats and 3:45/km on's, with the aim of increasing the pace throughout and hopefully pass the half marathon around 1h20m low, which is around goal marathon pace at this point. Felt good, and ran the on's slightly faster. Forgot to activate Stryd for distance, so GPS is bonkers on the clockwise laps with watch on the outside arm. Passed the half marathon mark at 1:19:40. Ever so slightly faster than PB pace. Average pace 4:00 for the floats, 3:40 for on the on's. Is it on?! If this was three weeks out, and I could hold that pace alone in training for another 3-4 km, I'd feel quite confident. At this point, I'll give it a 15% chance. Two weeks! One more workout, and a 10k race on Saturday to go before the job is done.

Summary

• Duration: 52:55
• Distance: 10.34 km
• Pace: 5:07/km
• Climbing: 87 metres
• Heart Rate: 137 avg / 150 max

Big long run workout tomorrow. Last big one before Berlin!

Summary

• Duration: 59:17
• Distance: 11.56 km
• Pace: 5:08/km
• Climbing: 88 metres
• Heart Rate: 136 avg / 150 max

Summary

• Duration: 52:53
• Distance: 10.01 km
• Pace: 5:17/km
• Climbing: 62 metres
• Heart Rate: 133 avg / 147 max

With a little bit extra.

Summary

• Duration: 37:15
• Distance: 7.16 km
• Pace: 5:12/km
• Climbing: 44 metres
• Heart Rate: 140 avg / 164 max

Summary

• Duration: 42:19
• Distance: 8.00 km
• Pace: 5:17/km
• Climbing: 46 metres
• Heart Rate: 135 avg / 146 max

It's getting frisky outside. Almost time to swap shorts for pants. Perfect fall weather, though, so definitely not complaining!

Summary

• Duration: 1:15:03
• Distance: 15.43 km
• Pace: 4:52/km
• Climbing: 23 metres
• Heart Rate: 142 avg / 191 max

9:55 official time. Sat on the two lead guys who were chasing sub 10, and ran 80 second laps like clockwork. Took off the last 250m to push the time down a bit, and even got the win. Not bad on tired marathon legs. Considered dnf-ing because my legs still weren’t fully recovered after Sunday. Glad I ran, though. Good to bust some rust. Tried my hand at some 1000m reps after cooling down, but legs weren’t having it. Thought it best to respect that, considering I haven’t touched these kinds of paces in over a year. Just jogging until another hard Sunday.

Summary

• Duration: 55:19
• Distance: 10.21 km
• Pace: 5:25/km
• Climbing: 49 metres
• Heart Rate: 135 avg / 162 max

Girl (1) got exactly half a day in daycare before coming down with something. So, here we are again. Quads still banged up, but improving.