Workout log

Summary

• Duration: 54:10
• Distance: 8.84 km
• Pace: 6:08/km
• Climbing: 123 metres
• Heart Rate: 138 avg / 165 max

Summary

• Duration: 44:38
• Distance: 7.55 km
• Pace: 5:55/km
• Climbing: 61 metres
• Heart Rate: 138 avg / 172 max

Summary

• Duration: 37:12
• Distance: 6.91 km
• Pace: 5:23/km
• Climbing: 103 metres
• Heart Rate: 150 avg / 167 max

Summary

• Duration: 38:16
• Distance: 6.97 km
• Pace: 5:29/km
• Climbing: 65 metres
• Heart Rate: 138 avg / 156 max

Summary

• Duration: 21:21
• Distance: 4.45 km
• Pace: 4:48/km
• Climbing: 38 metres
• Heart Rate: 136 avg / 164 max

Summary

• Duration: 57:17
• Heart Rate: 108 avg / 147 max

Summary

• Duration: 35:04
• Distance: 7.20 km
• Pace: 4:52/km
• Climbing: 66 metres
• Heart Rate: 146 avg / 161 max

Got out just as the clouds rolled in.

Summary

• Duration: 46:13
• Distance: 10.47 km
• Pace: 4:25/km
• Heart Rate: 159 avg / 175 max

Same protocol as last Sunday. Felt harder, so I guess fitness is declining 😅 Either way, good to get it done. One hour of lifting afterwards. Another perfectly decent week, all told. For a retired runner, anyways.

Summary

• Duration: 1:01:07
• Heart Rate: 113 avg / 164 max

Summary

• Duration: 40:54
• Distance: 8.40 km
• Pace: 4:52/km
• Climbing: 68 metres
• Heart Rate: 159 avg / 167 max

Just getting out for a bit of air. Felt good. Nice to be at full health. Gotta enjoy it while it lasts. HRM out of battery. Let's see if this one survives a change. Hit and miss with Garmin's straps 🤷‍♂️

Summary

• Duration: 39:22
• Heart Rate: 109 avg / 144 max

Summary

• Duration: 15:03
• Heart Rate: 131 avg / 144 max

Summary

• Duration: 45:34
• Distance: 10.34 km
• Pace: 4:24/km
• Climbing: 114 metres
• Heart Rate: 160 avg / 168 max

Conditions were great, but proper slog all the same!

Summary

• Duration: 29:08
• Distance: 5.29 km
• Pace: 5:31/km
• Climbing: 44 metres
• Heart Rate: 132 avg / 150 max

Needed to pick up some coffee, elsewise tomorrow would be a less than productive day at the home office ☕️☕️☕️

Summary

• Duration: 1:01:50
• Heart Rate: 95 avg / 136 max

Summary

• Duration: 30:34
• Distance: 6.30 km
• Pace: 4:51/km
• Climbing: 55 metres
• Heart Rate: 142 avg / 157 max

Felt good. Trying to maintain that instead of pushing with some harder and longer stuff.

Summary

• Duration: 58:14
• Heart Rate: 116 avg / 160 max

Summary

• Duration: 45:12
• Distance: 10.12 km
• Pace: 4:28/km
• Heart Rate: 156 avg / 176 max

First run that's felt decent in about a month's time. That's something! Late to the party with the Saucony Endorphin Speed 3, but good shoe to have in the stable. Not the fastest, but feels like it can handle more than just workouts. One our lifting afterwards 🏋️😅 🎶 Thin Lizzy - Jailbreak. Amazing album. 16.0, 16.0, 16.0, 16.0, 16.2, 16.2, 16.4, 16.6, 16.8, 17.0 km/h

Summary

• Duration: 52:31
• Heart Rate: 104 avg / 141 max

Summary

• Duration: 38:11
• Distance: 7.43 km
• Pace: 5:09/km
• Heart Rate: 137 avg / 152 max

Squeezing something in after dancing and corner football (the best!) with twenty five year olds. Our team almost won.

Summary

• Duration: 35:18
• Distance: 6.36 km
• Pace: 5:33/km
• Climbing: 59 metres
• Heart Rate: 139 avg / 154 max

Summary

• Duration: 39:03
• Heart Rate: 118 avg / 156 max

Summary

• Duration: 30:04
• Distance: 6.56 km
• Pace: 4:35/km
• Heart Rate: 153 avg / 175 max

All the time I had for running on Halloween. Just trying to get the heart pumping a bit.

Summary

• Duration: 42:18
• Distance: 8.09 km
• Pace: 5:14/km
• Climbing: 114 metres
• Heart Rate: 146 avg / 165 max

Looking forward to see how the knee reacts to three quarters of an hour on this surface. Got nothing but space to adjust, though! Good to get some fresh air.

Summary

• Duration: 32:02
• Heart Rate: 145 avg / 166 max

Summary

• Duration: 57:26
• Heart Rate: 120 avg / 164 max

Summary

• Duration: 50:35
• Heart Rate: 124 avg / 163 max

Summary

• Duration: 16:13
• Distance: 3.03 km
• Pace: 5:22/km
• Heart Rate: 141 avg / 150 max

Summary

• Duration: 34:55
• Distance: 6.16 km
• Pace: 5:40/km
• Climbing: 58 metres
• Heart Rate: 125 avg / 145 max

Summary

• Duration: 32:09
• Distance: 6.09 km
• Pace: 5:17/km
• Climbing: 51 metres
• Heart Rate: 139 avg / 158 max

Summary

• Duration: 12:23
• Distance: 2.56 km
• Pace: 4:50/km
• Climbing: 13 metres
• Heart Rate: 136 avg / 153 max

Summary

• Duration: 51:01
• Heart Rate: 115 avg / 160 max

Summary

• Duration: 14:56
• Distance: 2.95 km
• Pace: 5:04/km
• Climbing: 39 metres
• Heart Rate: 154 avg / 167 max

Summary

• Duration: 46:24
• Distance: 8.59 km
• Pace: 5:24/km
• Climbing: 76 metres
• Heart Rate: 137 avg / 156 max

Summary

• Duration: 40:49
• Distance: 8.02 km
• Pace: 5:05/km
• Heart Rate: 129 avg / 141 max

Summary

• Duration: 37:59
• Distance: 8.02 km
• Pace: 4:44/km
• Heart Rate: 160 avg / 183 max

Summary

• Duration: 53:45
• Heart Rate: 123 avg / 157 max

Summary

• Duration: 30:47
• Distance: 6.26 km
• Pace: 4:55/km
• Climbing: 53 metres
• Heart Rate: 141 avg / 157 max

Summary

• Duration: 46:23
• Distance: 8.90 km
• Pace: 5:13/km
• Climbing: 76 metres
• Heart Rate: 141 avg / 160 max

Summary

• Duration: 35:36
• Distance: 7.26 km
• Pace: 4:54/km
• Climbing: 56 metres
• Heart Rate: 142 avg / 156 max

Summary

• Duration: 54:21
• Distance: 10.37 km
• Pace: 5:15/km
• Climbing: 116 metres
• Heart Rate: 133 avg / 156 max

Summary

• Duration: 34:12
• Distance: 6.49 km
• Pace: 5:16/km
• Climbing: 71 metres
• Heart Rate: 134 avg / 147 max

Sore throat went straight into the chest. Lungs burning when coughing. Feeling shit overall. Let's see fast I can get over this one.

Summary

• Duration: 26:05
• Distance: 5.03 km
• Pace: 5:11/km
• Climbing: 38 metres
• Heart Rate: 130 avg / 143 max

Felt shit. But I have a feeling that tomorrow's gonna be the day.

Summary

• Duration: 1:22:21
• Distance: 15.79 km
• Pace: 5:13/km
• Climbing: 137 metres
• Heart Rate: 129 avg / 147 max

Not 100% and coughing a bit. But nice to get this one out of the way, and glad I didn't have to go out on my own. Raining and all around grim, which is a bit of a shock after some nice fall weather!

Summary

• Duration: 30:58
• Distance: 6.02 km
• Pace: 5:09/km
• Heart Rate: 127 avg / 135 max

I'll be honest, not feeling great here.

Summary

• Duration: 52:21
• Distance: 10.27 km
• Pace: 5:06/km
• Climbing: 94 metres
• Heart Rate: 129 avg / 144 max

Much needed break from interacting with my main automation partner in crime, ChatGPT. I don't understanding why API authentication has to be so complicated! What's wrong with just a username and a password?! But getting there. Protip: Don't try to handle API calls with VBA. Stick to Python!

Summary

• Duration: 1:13:17
• Distance: 18.09 km
• Pace: 4:03/km
• Climbing: 98 metres
• Heart Rate: 163 avg / 178 max

Brutal in the wind. Was struggling hard to maintain 4 min/km pace going into the wind on the flats. No chance of making up for it going up and down without the headwind, so splits not exactly on target. 9-10 hours of sleep did wonder, though. Wind aside, felt alright. 12 km and 45:27 of totalt work. Average pace of 3:47/km. Around marathon effort based on heart rate, but felt harder. 500 ml (one pack) of Maurten 160 in the hour before the workout, and two gels 100 during the back halves of reps 1 and 3. A little bloated, but no problems.

Summary

• Duration: 50:43
• Distance: 10.02 km
• Pace: 5:04/km
• Heart Rate: 129 avg / 144 max

Summary

• Duration: 31:05
• Distance: 6.08 km
• Pace: 5:07/km
• Heart Rate: 125 avg / 133 max

Still very, very tired. Let's see if a good night's sleep can get me ready for a session tomorrow.

Summary

• Duration: 1:00:16
• Distance: 11.97 km
• Pace: 5:02/km
• Climbing: 115 metres
• Heart Rate: 133 avg / 147 max

A little sore, but no drama. Had no new podcast episodes to entertain me, so spent the run thinking about my framework for marathon training. It has three phases 1. Preparation 2. Overload 3. Consolidation Tried to come up with some concrete guidelines for identifying what you should focus on in each phase based on your background, current fitness and available time to train. I should put it into prose sometime.

Summary

• Duration: 36:14
• Distance: 6.54 km
• Pace: 5:32/km
• Climbing: 89 metres
• Heart Rate: 120 avg / 147 max

Summary

• Duration: 2:39:02
• Distance: 36.21 km
• Pace: 4:23/km
• Climbing: 291 metres
• Heart Rate: 145 avg / 165 max

4 Maurten gels 100 throughout. One (controlled) toilet break about halfway, and a few drink stops. Much better than last week, and getting closer to the race day routine. 10 weeks.

Summary

• Duration: 16:08
• Distance: 3.55 km
• Pace: 4:32/km
• Climbing: 4 metres
• Heart Rate: 141 avg / 169 max

Summary

• Duration: 16:41
• Distance: 5.00 km
• Pace: 3:20/km
• Climbing: 59 metres
• Heart Rate: 180 avg / 190 max

Club meet. 16:42 official time. Great weather. Windy, but Simon pacemaker and windbreaker. PB, but man I hate the 5000. Gonna try running roughly the same pace for 10k in three weeks 🤷‍♂️ 3:21, 3:22, 3:22, 3:25, 3:12.

Summary

• Duration: 8:06
• Distance: 1.73 km
• Pace: 4:41/km
• Climbing: 27 metres
• Heart Rate: 150 avg / 160 max

Summary

• Duration: 51:49
• Distance: 10.92 km
• Pace: 4:45/km
• Climbing: 127 metres
• Heart Rate: 141 avg / 156 max

A little short on time before next meeting, so ran a little faster than normal. And shorter than planned. So maybe it evens out?

Summary

• Duration: 1:05:14
• Distance: 12.29 km
• Pace: 5:19/km
• Climbing: 110 metres
• Heart Rate: 133 avg / 151 max

It doesn't get better for running than this. Dry, fall morning with 10 degrees and almost no wind.

Summary

• Duration: 32:08
• Distance: 6.28 km
• Pace: 5:07/km
• Climbing: 50 metres
• Heart Rate: 128 avg / 144 max

Nothing to report.

Summary

• Duration: 1:08:59
• Distance: 17.20 km
• Pace: 4:01/km
• Climbing: 121 metres
• Heart Rate: 164 avg / 179 max

First good session in a while. Wanted to hit 3:45 to 3:40 pace, and had no problem doing it. Quite windy with 6-7% Air Power for the windiest kilometres, but decent direction with headwind on the downhills and tailwind uphill. From 11:15 to 10:54, for a total work time of 44:22 with an average pace of 3:41. 500 ml of Maurten 160 from warm up to cool down. No problems.

Summary

• Duration: 53:24
• Distance: 10.26 km
• Pace: 5:12/km
• Climbing: 91 metres
• Heart Rate: 136 avg / 166 max

Sluggish. Not used to running this early anymore. Slept poorly. Will have to stay on top of that as training load goes up again.

Summary

• Duration: 30:46
• Distance: 6.04 km
• Pace: 5:06/km
• Heart Rate: 127 avg / 137 max

A little too close to dinner, so hopped on the tread for easy access to the facilities. Was fine. Might do more of these doubles on the treadmill in the next week. Feels like the load is a little lower.

Summary

• Duration: 1:02:40
• Distance: 12.40 km
• Pace: 5:03/km
• Climbing: 127 metres
• Heart Rate: 134 avg / 154 max

Feeling better than expected after yesterday's long run. There's hope yet. Need to get the volume up this week, and keep it there.

Summary

• Duration: 32:24
• Distance: 6.18 km
• Pace: 5:14/km
• Climbing: 50 metres
• Heart Rate: 128 avg / 142 max

A little more tired here than earlier today. Perhaps didn't get in enough calories between the runs.

Summary

• Duration: 2:20:58
• Distance: 33.39 km
• Pace: 4:13/km
• Climbing: 255 metres
• Heart Rate: 155 avg / 176 max

My oh my. Need many things to go right the next 11 weeks for a hope of improving my marathon PB. Not least of all nutrition. Had to stop and walk a couple of kilometres to avoid shitting my pants. And no less than three more toilet breaks after that! Need to tweak and tune everything, but one thing is crystal clear: Caffeine is off the table, during the race, and in the last two-three hours leading into it. Stomach just can't handle working on it while running. Other than that, I need at least 2h 30min long runs each week for the next eight weeks. I'm a long, long way off the requisite muscular endurance to convert my general fitness to the marathon. Lastly, based on today, my right bottom-of-calf/top-of-Achilles is not entirely well. Very, very stiff towards the end, and now afterwards. No room at all for that to cause trouble. Now, time to watch Berlin and cheer from afar! 🏃‍♂️🏃🏾‍♀️

Summary

• Duration: 50:04
• Distance: 10.27 km
• Pace: 4:53/km
• Climbing: 81 metres
• Heart Rate: 137 avg / 152 max

Time to get to work. Big long in the morning. Good luck to everyone who's celebrating the end of a training block in Berlin tomorrow! Have the tracker loaded and ready to go with loads of running friends!

Summary

• Duration: 59:01
• Distance: 12.04 km
• Pace: 4:54/km
• Heart Rate: 140 avg / 174 max

Sick as a dog yesterday. Fresh as a fiddle today. Even threw in a slightly faster finish here, and felt fine. Onwards!

Summary

• Duration: 1:00:51
• Distance: 11.58 km
• Pace: 5:15/km
• Climbing: 102 metres
• Heart Rate: 130 avg / 146 max

Quote of the week there from Moose on Inside Running Pod #307. Insightful stuff. Anyways, evening runs are the worst. Only good for a short double. Even if I did come good during this one, and the last half hour went fast after I felt shit at the beginning.

Summary

• Duration: 1:06:01
• Distance: 15.30 km
• Pace: 4:19/km
• Climbing: 30 metres
• Heart Rate: 161 avg / 183 max

Windy. Hard work. Ran blind and to feel without any metrics for guidance. From 3:38 to 3:27, with a 3:32 average.

Summary

• Duration: 1:00:36
• Distance: 12.42 km
• Pace: 4:53/km
• Climbing: 124 metres
• Heart Rate: 138 avg / 155 max

Windy and pissing down! Summer has well and truly passed. On the plus side, snot rockets monsoon aside, body felt fine. Hopefully ready for a workout tomorrow.

Summary

• Duration: 1:56:02
• Distance: 25.16 km
• Pace: 4:37/km
• Climbing: 253 metres
• Heart Rate: 148 avg / 168 max

12 weeks. Need to get over this cold so I can start training again.

Summary

• Duration: 38:52
• Distance: 7.66 km
• Pace: 5:05/km
• Climbing: 63 metres
• Heart Rate: 129 avg / 146 max

Still not 100% but felt alright while jogging. Will spring for a long run tomorrow either way, and pray I get through it OK.

Summary

• Duration: 1:00:49
• Distance: 12.09 km
• Pace: 5:02/km
• Climbing: 77 metres
• Heart Rate: 142 avg / 162 max

Felt better today than yesterday, despite an awful last night. Did I steer clear? We'll see the next couple of days. Otherwise out there investigating a possible new workout location. Half the loop around the field has been sawdusted to make a path. Nothing on the other half, so need to get in some laps to make a proper path. But the grass is being cut, so no biggie. Already a good option for some faster work on soft ground!

Summary

• Duration: 57:08
• Distance: 11.16 km
• Pace: 5:07/km
• Climbing: 99 metres
• Heart Rate: 140 avg / 154 max

Heart rate high, perceived effort likewise. Both kids coughing up a storm last few nights, so sleep's not been great. Plus a fair bit going on at work. All in all circumstances not particularly conducive to great training right now, and I'm definitely feeling it.

Summary

• Duration: 41:52
• Distance: 7.97 km
• Pace: 5:15/km
• Heart Rate: 120 avg / 132 max

Alone with the boy, so had to hop on the tread to get something in this evening.

Summary

• Duration: 30:10
• Distance: 6.15 km
• Pace: 4:54/km
• Climbing: 48 metres
• Heart Rate: 135 avg / 148 max

Extraordinary fall weather. Had to get in a little something before heading off to spend the day at a DIY construction trade fair. Fish outta water, in more than one sense!

Summary

• Duration: 53:11
• Distance: 12.07 km
• Pace: 4:24/km
• Climbing: 31 metres
• Heart Rate: 155 avg / 173 max

Shitshow. Forgot to unpause before the first rep, so that wasn't logged. Don't know why I even paused in the first place. Otherwise felt crap, and was short on time so had to skip the last two reps. Ran without looking at pace/stopwatch, so entirely by HR/feel. 3:44 and 3:47 for two and three, then dialled into 3:43s for the last five reps. Who knows what the first one was!

Summary

• Duration: 1:00:04
• Distance: 11.44 km
• Pace: 5:15/km
• Climbing: 97 metres
• Heart Rate: 123 avg / 140 max

Overdressed to the extent that a cold shower afterwards actually felt good for once!

Summary

• Duration: 32:31
• Distance: 6.19 km
• Pace: 5:15/km
• Climbing: 47 metres
• Heart Rate: 127 avg / 140 max

Moving the legs a little. Very stiff hip abductors after wandering around in the mountains for two days with a full backpack. Time to start training again tomorrow. 6 weeks to Hytteplanmila 10k, 13 weeks to Malaga Marathon.

Summary

• Duration: 26:52
• Distance: 2.32 km
• Pace: 11:35/km
• Climbing: 133 metres
• Heart Rate: 140 avg / 166 max

Summary

• Duration: 1:47:50
• Distance: 6.99 km
• Pace: 15:26/km
• Climbing: 211 metres
• Heart Rate: 103 avg / 138 max

Better route than when going up yesterday.

Summary

• Duration: 2:42:40
• Distance: 8.34 km
• Pace: 19:30/km
• Climbing: 478 metres
• Heart Rate: 113 avg / 149 max

Some questionable route choices, with some bonus descents followed by extra ascents.

Summary

• Duration: 1:02:32
• Distance: 12.66 km
• Pace: 4:56/km
• Climbing: 29 metres
• Heart Rate: 139 avg / 161 max

Perfect for a full recovery week.

Summary

• Duration: 38:46
• Distance: 7.51 km
• Pace: 5:10/km
• Climbing: 64 metres
• Heart Rate: 128 avg / 144 max

Short jog.

Summary

• Duration: 42:06
• Distance: 8.34 km
• Pace: 5:03/km
• Climbing: 69 metres
• Heart Rate: 137 avg / 154 max

Three years and 12,560 kilometres of running after my best ever performance in an official race (34:11 10k, VDOT 62.4) I'm –almost– racing at the same level (1:15:39 10k, VDOT 62.3). Fairy tale stuff! #nonresponder But not ready to throw in the towel just yet. 14 weeks until the last big one. One easy week to recover, then I put it all on the line one more time!

Summary

• Duration: 9:11
• Distance: 1.75 km
• Pace: 5:16/km
• Climbing: 3 metres
• Heart Rate: 140 avg / 165 max

Summary

• Duration: 1:15:37
• Distance: 21.07 km
• Pace: 3:35/km
• Climbing: 42 metres
• Heart Rate: 178 avg / 188 max

Official time 1:15:39. PB, but let’s be honest, a little disappointed with that. Really thought that four months of solid, uninterrupted training would get me in better shape. But it is what it is! Don’t have a single excuse to blame it on. Good course, excellent conditions, solid packs, and all around good vibes. Paced it perfectly to 15k, but just didn’t have anything to burn from there and home, and instead faded a little the last 3k or so.

Summary

• Duration: 9:42
• Distance: 1.32 km
• Pace: 7:22/km
• Climbing: 13 metres
• Heart Rate: 117 avg / 135 max

Faster than a year ago! Same strategy, well executed once more.

Summary

• Duration: 40:17
• Distance: 7.69 km
• Pace: 5:14/km
• Climbing: 65 metres
• Heart Rate: 133 avg / 155 max

This week's newsletter is out: https://run161.com/newsletter/are-marathoners-slowing-down/ Puma Magnify Nitro very underrated shoe for easy days.

Summary

• Duration: 49:09
• Distance: 10.58 km
• Pace: 4:39/km
• Climbing: 46 metres
• Heart Rate: 144 avg / 176 max

With two times 600, 400, 200 to try and hone in on goal race pace. Felt shit and more like 5k pace than half marathon pace!

Summary

• Duration: 51:10
• Distance: 10.13 km
• Pace: 5:03/km
• Climbing: 82 metres
• Heart Rate: 134 avg / 149 max

Just putting in the bare minimum effort from here on and up until race day.

Summary

• Duration: 56:07
• Distance: 13.14 km
• Pace: 4:16/km
• Climbing: 29 metres
• Heart Rate: 160 avg / 187 max

First six around presumed half marathon pace, last two a bit quicker. Breathing a little laboured, and heart rate very high. But felt fairly good otherwise, and had no problems cranking it up a bit after the first six.

Summary

• Duration: 44:21
• Distance: 8.10 km
• Pace: 5:28/km
• Climbing: 61 metres
• Heart Rate: 120 avg / 136 max

Sloooow. Race week. If Drammen doesn't flood, anyways!

Summary

• Duration: 2:37:37
• Distance: 33.62 km
• Pace: 4:41/km
• Climbing: 100 metres
• Heart Rate: 142 avg / 165 max

First two ish hours on the treadmill, watching the marathon world champs. Total distance (Stryd) 33.62 km, but Strava defaults to GPS it seems. Will have to do an add up.

Summary

• Duration: 49:52
• Distance: 8.21 km
• Pace: 6:04/km
• Climbing: 64 metres
• Heart Rate: 113 avg / 139 max

Summary

• Duration: 1:19:47
• Distance: 15.94 km
• Pace: 5:00/km
• Climbing: 119 metres
• Heart Rate: 134 avg / 148 max

Cooked again. Load taking its toll.

Summary

• Duration: 1:21:37
• Distance: 16.94 km
• Pace: 4:49/km
• Climbing: 32 metres
• Heart Rate: 155 avg / 183 max

Nike Vaporfly 3 vs Adidas Adios Pro 3. AP3 on reps 1, 3, and 5, VF3 on reps 2 and 4. Two faster 400s to close out, with the first one in AP3 in 73 sec, and the last one in VF3 in 70 sec. Undecided on who comes out on top here. The Adios Pro 3 has a tighter fit and is more cushioned in the forefoot. The Vaporfly 3 is lighter, softer, and has a more breathable upper. I really enjoy the generously cushioned forefoot feel in the Adios. And the snugger fit of the upper. But somehow it feels like I’m working ever so slightly harder to maintain pace compared to the Vaporfly 🤔 Maybe it’s the lower weight? I honestly don’t know. Either way, I feel like the extra cushion of the Adios Pro 3 could come in handy in a marathon, but I’m also absolutely certain that the lower weight of the Vaporfly 3 does matter over 42.2 kilometres. It’s a coin toss, really.

Summary

• Duration: 1:15:33
• Distance: 16.61 km
• Pace: 4:33/km
• Climbing: 26 metres
• Heart Rate: 156 avg / 183 max

Summary

• Duration: 32:03
• Distance: 6.25 km
• Pace: 5:08/km
• Heart Rate: 129 avg / 140 max

Summary

• Duration: 1:03:58
• Distance: 12.51 km
• Pace: 5:07/km
• Climbing: 138 metres
• Heart Rate: 135 avg / 153 max

Summary

• Duration: 1:18:03
• Distance: 18.47 km
• Pace: 4:13/km
• Climbing: 100 metres
• Heart Rate: 160 avg / 179 max

Same lap twice for each rep. GPS way off on the counterclockwise reps, but almost even splits with 7:55, 58, 55, 56, 57 for each rep. Roughly 3:40 pace/km or thereabouts, and felt like around marathon effort on tired legs. With [strava://athletes/51000878/11]Simon Vogel up front setting the pace. He’ll regret that in a couple weeks when I smash his half PB. Adios Pro 3 feeling much better than on the first run. No chafing this time around, and Lightstrike Pro starting to come to life. It’s a contender.

Summary

• Duration: 31:52
• Distance: 6.16 km
• Pace: 5:11/km
• Climbing: 57 metres
• Heart Rate: 130 avg / 145 max

That’s it. That’s the run.

Summary

• Duration: 59:40
• Distance: 11.68 km
• Pace: 5:07/km
• Climbing: 107 metres
• Heart Rate: 130 avg / 147 max

Tired!

Summary

• Duration: 41:43
• Distance: 8.18 km
• Pace: 5:06/km
• Climbing: 49 metres
• Heart Rate: 132 avg / 147 max

Another OK week in the bank. Got off on shaky ground, and missed a workout. But got the rest of it done, and kept the mileage around what was planned. Two weeks until Drammen half.

Summary

• Duration: 1:41:18
• Distance: 25.11 km
• Pace: 4:02/km
• Climbing: 167 metres
• Heart Rate: 158 avg / 183 max

Honest, hard work, and a solid day. Tempo segment was 16.8 km to be exact, with five laps and a float around the track after laps two and four, to get some bottle time. Progressed the pace from 4:00 to 3:35, with a 3:50 average. Felt good, and fairly in control up until the last lap. Went a little overboard with that one, and probably should've kept it a little slower. Either way a very solid half marathon specific session. Did bring out the absolute top notch shoes, though, so it may just have been those that made the difference today. Hard to see any other shoes competing with the comfort and pace of the Vaporfly 3, but will give the Adios Pro 3 a chance in a head-to-head session. And what about that Saucony Elite? 🤔

Summary

• Duration: 36:06
• Distance: 6.35 km
• Pace: 5:41/km
• Climbing: 48 metres
• Heart Rate: 122 avg / 144 max

Giving the legs a little extra beating. With N on the bike, trying to burn off some energy so that he might get some sleep before the big day tomorrow, when he becomes N (5).

Summary

• Duration: 1:04:22
• Distance: 12.99 km
• Pace: 4:57/km
• Climbing: 140 metres
• Heart Rate: 133 avg / 150 max

Still not 100%. Annoying.