Workout log

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Heart Rate

Summary

Duration: 59:49
Distance: 10.46 km
Pace: 5:43/km
Heart Rate: 130 avg / 146 max

And that's a wrap on 2025! Road-trail combo out and back. Cloudy, but caught some rays below the cloud cover as the sun was coming up.

30.12.25 | Full body # | ↑

Duration: 59:57

Pull-ups, deadhang (competed against the 7 y.o and lost, by a minute…), plank (another loss, this one by well over a minute…), 90 degrees seated, squats, incline bench, bent-over barbell row, shoulder press, biceps curl. All after this morning's run and two hours of football with the boy, a bunch of other kids and parents.

30.12.25 | 6 x 4 min # | ↑

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Summary

Duration: 1:00:07
Distance: 12.04 km
Pace: 5:00/km
Heart Rate: 143 avg / 170 max

Pace 4min 19sec/km (4.32-4.10). Power 385W (367-399). 5.5 km / 23min 59sec Sub Threshold. Getting back to it! Kept the reps short and slow and the breaks generous. Stepped on the weight this morning. Got an all time high weigh in. And it's not extra muscle, I can promise that! Got a job to do in the next couple of months.

29.12.25 | One more treadmill morning # | ↑

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Summary

Duration: 1:00:01
Distance: 10.61 km
Pace: 5:39/km
Heart Rate: 127 avg / 135 max

Weather still great outside, but easier to get it done inside on the tread in the early morning due to logistics for the rest of the day. Gotta try to get out for a few days now!

Week 52 | 7 hours / 59 km #

Run: 5 hours 36 minutes / 59 km
Strength: 1 hour 31 minutes

28.12.25 | Treadmill hour # | ↑

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Summary

Duration: 1:00:21
Distance: 10.69 km
Pace: 5:39/km
Heart Rate: 124 avg / 136 max

Early start to get ready for the rest of the day. But late compared to a regular week. Holidays are the best!

28.12.25 | Pullups and static strength # | ↑

Duration: 19:55

First workout to prepare for a competition at work a few months from now. Static strength will matter, and I'll be practicing the plank, deadhang and sitting at 90 degrees. Competed against the seven year old in the latter two here today, and was convincingly beaten. First order of business will be to show him who's boss!

27.12.25 | Catching some sun # | ↑

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Summary

Duration: 1:01:48
Distance: 9.99 km
Pace: 6:11/km
Heart Rate: 124 avg / 146 max

First half hour with the boy (7). He needed to shake off some steam after a few lazy vacation days, and I did too. The perfect winter weather continues!

26.12.25 | YATM # | ↑

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Heart Rate

Summary

Duration: 50:05
Distance: 8.83 km
Pace: 5:40/km
Heart Rate: 127 avg / 135 max

Yet another treadmill morning. Good to get the workouts in before the day starts in earnest. Out into the woods with the family after breakfast.

26.12.25 | Full body # | ↑

Duration: 41:46

The usual routine. Push pull upper body, including pullups and incline bench plus a bit more, plus squats and toe raises.

25.12.25 | Treadmill jog # | ↑

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Heart Rate

Summary

Duration: 49:32
Distance: 8.71 km
Pace: 5:41/km
Heart Rate: 130 avg / 139 max

On the first day of Christmas I… ran on the treadmill and watched Physical Asia. Good to move the body after yesterday's feast.

24.12.25 | Christmas jog # | ↑

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Summary

Duration: 35:02
Distance: 6.52 km
Pace: 5:22/km
Heart Rate: 130 avg / 150 max

Had to get out for a quick jog. Beautiful Christmas day. Cold, crisp and clear, with the sun warming my face and my soul. Lots of people in festive spirits out on the local trails.

23.12.25 | The day before the day treadmill # | ↑

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Summary

Duration: 40:08
Distance: 7.12 km
Pace: 5:38/km
Heart Rate: 131 avg / 146 max

First day of holiday vacation for the whole family. We're all relaxing and waiting for the big day tomorrow! Slept in for a late start. Foot a little stiff at the beginning, but no real awareness the last 20 minutes.

23.12.25 | Full body # | ↑

Duration: 29:56

Quick version of the full body routine, in-between playing outside and going to the movies with the kids.

22.12.25 | Beautiful day # | ↑

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Heart Rate

Summary

Duration: 40:01
Distance: 7.54 km
Pace: 5:18/km
Heart Rate: 136 avg / 156 max

Caught myself thinking that these are the days I live for! Perfect winter day. Cold and clear, with the sun shining. Even better would've been a solid sheet of snow and skis below me, but clear roads will do. Some awareness in the foot, but no real pain. Will stick to easy running for a few more days.

Week 51 | 3 hours / 39 km #

Ride: 1 hour 12 minutes / 26 km
Run: 1 hour 11 minutes / 13 km
Strength: 52 minutes
Elliptical: 25 minutes

20.12.25 | Bike ride O_o # | ↑

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Heart Rate

Summary

Duration: 1:12:58
Distance: 25.84 km
Pace: 2:49/km
Heart Rate: 135 avg / 162 max

These legs are not made for cycling. Felt as if I were pushing near all out from the get go, and my thighs and groins were burning. With heart rate barely pushing into 140s! Foot worse today after 20 minutes on the tread yesterday, so I guess I should get used to doing something else for a while.

19.12.25 | Cross training # | ↑

Heart Rate

Summary

Duration: 25:02
Heart Rate: 157 avg / 165 max

Injured foot lasted only 20 minutes on the treadmill. Was in the work gym this morning, and hopped on the elliptical when I couldn't run any longer.

19.12.25 | Testing the foot # | ↑

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Heart Rate

Summary

Duration: 20:54
Distance: 3.81 km
Pace: 5:29/km
Heart Rate: 125 avg / 135 max

I'm an assistant coach for the seven year old's handball team. Joined in and twisted my ankle and bruised my foot badly on Tuesday night's practice. Very annoying as I was just hitting my groove again. Improving quickly, but got a sharp pain shooting through the foot after 20 minutes and called it immediately. Hopped on the elliptical instead.

19.12.25 | Full body # | ↑

Heart Rate

Summary

Duration: 52:18
Heart Rate: 132 avg / 169 max

A little bit of everything. Good session! Need to get in two of these each week. Can't be that hard?!

15.12.25 | Early treadmill # | ↑

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Heart Rate

Summary

Duration: 50:13
Distance: 8.95 km
Pace: 5:37/km
Heart Rate: 125 avg / 144 max

Another early morning run on the treadmill. Should get out more, but just getting it done in front of the screen watching mindless entertainment is too enticing when it's cold, wet and dreary outside. Waiting for proper winter!

Week 50 | 6 hours / 57 km #

Run: 5 hours 11 minutes / 57 km
Strength: 52 minutes

14.12.25 | Sunday morning tread # | ↑

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Heart Rate

Summary

Duration: 54:23
Distance: 9.75 km
Pace: 5:35/km
Heart Rate: 127 avg / 140 max

While the kids were chilling on the couch, and their mother on the gym. Should've gotten another half hour, ideally, but it is what it is.

12.12.25 | Lunch jog # | ↑

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Heart Rate

Summary

Duration: 47:17
Distance: 8.24 km
Pace: 5:44/km
Heart Rate: 127 avg / 150 max

Catching some daylight on the trails, in the fog, with the neighbour. Christmas party with work coming up!

11.12.25 | 4 x 6 min # | ↑

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Heart Rate

Summary

Duration: 1:00:13
Distance: 11.85 km
Pace: 5:05/km
Heart Rate: 145 avg / 173 max

Speed 16.5 km/h. Power 408W (407-409). 5.85 km / 2351 min Sub Threshold. Long warm up, half an hour here, makes a big difference in the perceived effort. On the plus side, I'm getting closer to where I was before I got sick. A couple more decent weeks, and I'll be rolling again.

11.12.25 | Full body # | ↑

Duration: 52:50

Pullups, squats, upper body push-pull plus biceps and triceps to finish off.

10.12.25 | Easy treadmill # | ↑

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Heart Rate

Summary

Duration: 49:15
Distance: 8.77 km
Pace: 5:37/km
Heart Rate: 128 avg / 142 max

Hectic. Tired. Otherwise not much to report.

09.12.25 | 3 x 8 min # | ↑

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Heart Rate

Summary

Duration: 50:10
Distance: 9.77 km
Pace: 5:08/km
Heart Rate: 142 avg / 166 max

Speed 16.2 km/h. Power 392W (390-394). 5.66 km / 2401 min Sub Threshold. Kept it easy and the reps a bit shorter than normal. Still carrying an annoying dry cough, so will wait until that improves before I start back with the full workouts.

08.12.25 | Morning tread # | ↑

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Heart Rate

Summary

Duration: 50:01
Distance: 9.03 km
Pace: 5:32/km
Heart Rate: 129 avg / 146 max

Up early to something in before a long day with strategy and what-not at work.

Week 49 | 7 hours / 62 km #

Run: 5 hours 35 minutes / 62 km
Strength: 1 hour 25 minutes

07.12.25 | Easy Sunday # | ↑

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Heart Rate

Summary

Duration: 56:37
Distance: 10.10 km
Pace: 5:36/km
Heart Rate: 132 avg / 147 max

Got out after a two hour gymnastics show, where the seven year old played a part for two minutes. Good to catch some daylight!

07.12.25 | Full body # | ↑

Duration: 44:02

Regular full body routine after the run. Pullups, squats, calf raises and push-pull upper body.

06.12.25 | TM 6 x 3 min # | ↑

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Heart Rate

Summary

Duration: 40:08
Distance: 7.45 km
Pace: 5:23/km
Heart Rate: 146 avg / 171 max

Speed 16.5 km/h. Power 498W (393-402). 4.3 km / 1801 min Sub Threshold. Early (for a weekend) start on the treadmill, while the kids were enjoying a lazy morning. Still easing back into the workouts. Felt OK here.

05.12.25 | Morning treadmill # | ↑

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Heart Rate

Summary

Duration: 50:11
Distance: 8.92 km
Pace: 5:38/km
Heart Rate: 127 avg / 148 max

Before daylight, so hopped on the tread. very little to report. Watched another episode of Physical100. Team wrestling is interesting!

04.12.25 | 4 x 6 minutes # | ↑

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Heart Rate

Summary

Duration: 53:10
Distance: 11.52 km
Pace: 4:37/km
Heart Rate: 149 avg / 174 max

Pace 414/km (417-411). Power 413W (402-426). 5.6 km / 2400 min Sub Threshold. Oof, first session back after a long period of being sick is always brutal. Tried to keep it fairly controlled. Decided to call it after 4 reps, to ease back. Let's see how I feel tomorrow and the day after, and whether I'm ready for something more as soon as Saturday.

03.12.25 | Lunch run # | ↑

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Heart Rate

Summary

Duration: 49:30
Distance: 8.83 km
Pace: 5:36/km
Heart Rate: 132 avg / 144 max

Spending the lunch break on catching some daylight. Grey and dreary outside, but a good choice nevertheless.

02.12.25 | Full body # | ↑

Duration: 41:04

The regular push/pull upper body routine plus squats. And a couple of extra shoulder and chest exercises. Feels good to get going again.

02.12.25 | Morning treadmill # | ↑

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Heart Rate

Summary

Duration: 40:02
Distance: 7.05 km
Pace: 5:41/km
Heart Rate: 133 avg / 152 max

Heart rate ridiculous. Felt fine otherwise.

01.12.25 | Morning jog # | ↑

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Heart Rate

Summary

Duration: 45:24
Distance: 8.21 km
Pace: 5:32/km
Heart Rate: 132 avg / 148 max

Still not back to full fitness. Just trying to get the ball roll again.

Week 48 | 2 hours / 18 km #

Run: 1 hour 42 minutes / 18 km
Strength: 47 minutes

30.11.25 | Morning treadmill # | ↑

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Heart Rate

Summary

Duration: 30:33
Distance: 5.45 km
Pace: 5:36/km
Heart Rate: 131 avg / 143 max

Getting something in before the day starts. Big dance rehearsal for the youngest family member today. Looking forward to it!

30.11.25 | Easing back day 3 # | ↑

Duration: 16:35

Pullups, shoulder press, toe raises, biceps and triceps. Think that covers the full body over three 15 minute sessions. Good way to ease back into it.

29.11.25 | Easing back day 2 # | ↑

Duration: 14:28

Pullups, incline bench, back/wings on flat bench.

29.11.25 | Sunrise jog # | ↑

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Heart Rate

Summary

Duration: 40:28
Distance: 6.89 km
Pace: 5:52/km
Heart Rate: 133 avg / 146 max

Much improved from yesterday. And an absolutely beautiful late-fall morning, to boot. Felt grateful to be in shape to get out and enjoy this. Heart rate through the roof!

28.11.25 | Easing back day 1 # | ↑

Duration: 16:16

Pullups, squats and pushups.

28.11.25 | The long road back # | ↑

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Heart Rate

Summary

Duration: 31:41
Distance: 5.44 km
Pace: 5:49/km
Heart Rate: 131 avg / 146 max

One moment you're thinking about how you can back into PB shape. Next moment you've been out of commission for nearly two weeks, and your fitness has been absolutely decimated. A few coughing fits. Probably a day or two too soon.

Week 47 | 54 minutes / 10 km #

Run: 54 minutes / 10 km

17.11.25 | Evening treadmill # | ↑

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Heart Rate

Summary

Duration: 54:00
Distance: 9.62 km
Pace: 5:37/km
Heart Rate: 122 avg / 133 max

Not my best day. But at least I managed to get a run in.

Week 46 | 7 hours / 62 km #

Run: 5 hours 34 minutes / 62 km
Strength: 1 hour 39 minutes

16.11.25 | Easy longer # | ↑

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Heart Rate

Summary

Duration: 1:17:43
Distance: 13.32 km
Pace: 5:50/km
Heart Rate: 124 avg / 147 max

With the neighbour. Clear winter afternoon. No snow yet, so nothing to complain about as far as running conditions go. Almost a great week. Missed yesterday's session, but had no chance after nine hours at a handball cup.

16.11.25 | Legs # | ↑

Heart Rate

Summary

Duration: 13:56
Heart Rate: 95 avg / 114 max

Squats and toe-raises. Because I skipped legs on Friday. Happy to get in two full strength sessions this week!

14.11.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 41:26
Heart Rate: 93 avg / 131 max

Push-pull chest and shoulders, plus a bit of extra, with biceps and triceps to finish off.

14.11.25 | Morning jog # | ↑

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Heart Rate

Summary

Duration: 50:00
Distance: 8.99 km
Pace: 5:34/km
Heart Rate: 128 avg / 140 max

Out of bed and on to the tread. Beautiful early winter day outside. Sad that I couldn't get outside, but at home with the oldest, who had school off, so lucky to be able to get in something at all.

13.11.25 | 6 x 5 min # | ↑

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Heart Rate

Summary

Duration: 54:21
Distance: 10.55 km
Pace: 5:09/km
Heart Rate: 148 avg / 172 max

Speed 16.5 km/h. Power 401W (398-403). Lactate 1.4 (3) and 1.6 (5). 7.2 km / 2958 min Sub Threshold. Dry, but a little colder outside today. Ran with the door open, and it seems the cold affects the treadmill engine. Usually it speeds up (at a given speed) as it warms up, but no such effect today. Ah, well, that's what you get with a cheap tread. Decent session either way!

12.11.25 | Wet and windy # | ↑

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Heart Rate

Summary

Duration: 48:02
Distance: 8.65 km
Pace: 5:33/km
Heart Rate: 129 avg / 141 max

Pissing down outside and lots of wind. Still opted for some fresh air. Was fine.

11.11.25 | 3 x 10 min # | ↑

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Heart Rate

Summary

Duration: 54:22
Distance: 11.24 km
Pace: 4:50/km
Heart Rate: 149 avg / 173 max

Speed 16.2 km/h. Power 403W (395-400). 7.2 km / 3001 min Sub Threshold. Treadmill because this grey fall weather's got me down! Felt fine.

11.11.25 | Full body # | ↑

Heart Rate

Summary

Duration: 44:23
Heart Rate: 93 avg / 118 max

Pullups, wide and narrow. Squats, ass to heels. Chest, shoulders, back. Good!

10.11.25 | Evening treadmill # | ↑

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Heart Rate

Summary

Duration: 50:09
Distance: 8.96 km
Pace: 5:36/km
Heart Rate: 126 avg / 138 max

Late at night, after a long day. Mondays! Happy to just get it done. First episode Physical Asia on the screen. First two seasons of 100 was my guilty pleasure the last couple of years, so interesting to see how this one stacks up.

Week 45 | 3 hours / 41 km #

Run: 3 hours 37 minutes / 41 km
Strength: 20 minutes

08.11.25 | 8 x 3 min # | ↑

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Heart Rate

Summary

Duration: 45:01
Distance: 10.03 km
Pace: 4:29/km
Heart Rate: 152 avg / 175 max

Pace 357/km (404-342). Power 436W (427-442). 6.1 km / 2407 min Sub Threshold. Cold but nice along the usual footpath, out towards Islandsbotn. Plan was 10, but had to turn when the road became covered by a thin but slippery layer of ice. Couldn't be bothered to go back and forth, so settled for eight. Decent session. Travelling back across the country tomorrow, so probably my last session for the week. Shit week on paper, but considering I was at home for a single day, I'll take it.

07.11.25 | Nice jog # | ↑

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Heart Rate

Summary

Duration: 59:13
Distance: 11.29 km
Pace: 5:15/km
Heart Rate: 129 avg / 140 max

From my parents' to Islandsbotn and back. After a long day where we put my grandmother to rest. Funerals are terrible, but good. Felt relieved and downright good when I eventually got out for a jog.

06.11.25 | Trail up north # | ↑

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Heart Rate

Summary

Duration: 36:56
Distance: 4.50 km
Pace: 8:12/km
Heart Rate: 149 avg / 165 max

With the seven year old after travelling up north. Needed to let off some steam, the both of us!

05.11.25 | Hotel gym TM tempo # | ↑

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Heart Rate

Summary

Duration: 30:25
Distance: 6.39 km
Pace: 4:46/km
Heart Rate: 154 avg / 185 max

Pace 403/km (423-342). Power 413W (384-448). 3.6 km / 1458 min Sub Threshold. Quick, early start on the hotel gym treadmill. 10 minute warm-up, 15 minutes progressive tempo and 5 minute cool down. Better than nothing!

04.11.25 | Hotel room improv # | ↑

Duration: 20:00

On the road with work. Improvised a short session in the hotel room before dinner, using my backpack as weight. Pushups, hand-stands, Bulgarian squats, triceps and biceps curl.

03.11.25 | Lunch jog # | ↑

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Heart Rate

Summary

Duration: 45:32
Distance: 8.38 km
Pace: 5:26/km
Heart Rate: 131 avg / 149 max

Just squeezing something in. Lots of things to think about. Heart rate sky high.

Week 44 | 5 hours / 59 km #

Run: 5 hours 20 minutes / 59 km
Strength: 37 minutes

02.11.25 | Easy Sunday longer # | ↑

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Heart Rate

Summary

Duration: 1:20:02
Distance: 13.36 km
Pace: 5:59/km
Heart Rate: 129 avg / 154 max

With the neighbour. Was raining by the time we got out, but when we came back we caught the sunset. Good to get it done, and glad I didn't have to do this one solo. Busy week coming up, so not sure how much training I'll get done.

01.11.25 | Easy treadmill # | ↑

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Heart Rate

Summary

Duration: 35:11
Distance: 6.46 km
Pace: 5:27/km
Heart Rate: 131 avg / 143 max

All I could squeeze in. Spending the rest of the day as a coach for a bunch of seven year olds playing their first ever five-a-side football tournament!

31.10.25 | 5 x 6 min # | ↑

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Heart Rate

Summary

Duration: 56:22
Distance: 12.43 km
Pace: 4:32/km
Heart Rate: 150 avg / 178 max

Pace 407/km (427-347). Power 431W (421-440). 7.3 km / 3007 min Sub Threshold. Got out at lunch for a fairly hilly tempo loop. Much better for the legs than just running around and around the track. Ran mostly to feel on the undulating terrain, and got it spot on according to heart rate and power numbers. Good to session to bag!

31.10.25 | Full body # | ↑

Heart Rate

Summary

Duration: 37:50
Heart Rate: 98 avg / 124 max

Squats, push/pull for chest and shoulders plus some deadhang-leg raises. That'll do!

30.10.25 | Another easy jog # | ↑

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Heart Rate

Summary

Duration: 50:10
Distance: 9.05 km
Pace: 5:33/km
Heart Rate: 130 avg / 140 max

Been feeling all sorts of off this week and desperately needed a break yesterday. Said goodbye to the streak and "Green October" but I'll go again! Feeling a bit more normal again today. Not pushing was probably a smart call.

28.10.25 | Evening easy jog # | ↑

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Heart Rate

Summary

Duration: 48:13
Distance: 8.17 km
Pace: 5:54/km
Heart Rate: 122 avg / 142 max

With the neighbour and our headlamps. Pitch black, cold and starry skies. Not bad. Not bad at all.

27.10.25 | Treadmill jog # | ↑

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Heart Rate

Summary

Duration: 50:02
Distance: 9.06 km
Pace: 5:31/km
Heart Rate: 120 avg / 128 max

Nothing to report. Just fifty minutes on the treadmill after putting the kids to bed.

Week 43 | 7 hours / 69 km #

Run: 6 hours 12 minutes / 69 km
Strength: 1 hour 17 minutes

26.10.25 | You have to want it # | ↑

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Heart Rate

Summary

Duration: 1:20:01
Distance: 14.37 km
Pace: 5:34/km
Heart Rate: 129 avg / 143 max

Easy Sunday long on the treadmill. Reflux has been bothersome, so treadmill to enable a quick escape if necessary. Not necessary today. Good! Intensity almost spot on, but heart rate spiked a little above the max towards the end.

26.10.25 | Full body # | ↑

Heart Rate

Summary

Duration: 35:06
Heart Rate: 86 avg / 135 max

Pullups, squats, et cetera.

25.10.25 | Easy morning # | ↑

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Summary

Duration: 49:56
Distance: 8.85 km
Pace: 5:39/km
Heart Rate: 129 avg / 142 max

Slept in before going straight out. Nice to get it done early. Yesterday's workout definitely took it out of me. Sore and DOMS-y all over and couldn't have gone a second faster here even if I wanted.

24.10.25 | 5 x 6 min # | ↑

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Summary

Duration: 1:01:36
Distance: 12.16 km
Pace: 5:04/km
Heart Rate: 146 avg / 179 max

Pace 355/km (400-347). Power 430W (419-439). 7.7 km / 3002 min Sub Threshold. Drove with the neighbour to the freshly paved and newly opened stretch of road along the rail tracks north of Ås. Flat and nice, 2k stretch with dedicated space for walking and biking. Very nice spot for workouts and long run sessions. Great to get off the track! Ran to feel and felt fairly good.

23.10.25 | Treadmill night jog # | ↑

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Heart Rate

Summary

Duration: 50:37
Distance: 9.08 km
Pace: 5:35/km
Heart Rate: 124 avg / 133 max

Opted for a bit of extra sleep this morning. That means getting out at night after putting the kids to bed. Felt a little sorry for myself and opted for the treadmill and some youtube runners to keep me entertained. Not great for the reflux to run after a day's worth of eating. Probably needed another hour here after my last meal, but that would've been too late.

22.10.25 | Full body # | ↑

Heart Rate

Summary

Duration: 42:11
Heart Rate: 98 avg / 142 max

Wide pullups, squats, calf raises, chest and shoulders.

22.10.25 | 3 x 10 min # | ↑

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Summary

Duration: 55:05
Distance: 10.88 km
Pace: 5:04/km
Heart Rate: 145 avg / 170 max

Speed 16.2 km/h. Power 401W (396-405). Lactate 1.4 (2) and 1.5 (3). 7.2 km / 3002 min Sub Threshold. Felt fine. Flu shot reaction definitely over. Took less than 48 hours. Much better than the flu! Kept it fairly controlled all the same. Time to get back to the grind.

21.10.25 | Easy treadmill # | ↑

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Summary

Duration: 25:11
Distance: 4.38 km
Pace: 5:45/km
Heart Rate: 128 avg / 139 max

Flu shot did a number on me. Started to feel a little better, so jumped on the tread. Only available slot today. Heart rate 10 beats higher than normal, so called it as soon as I hit 70% of HRMax, which is my upper limit for easy days.

20.10.25 | Easy evening jog # | ↑

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Summary

Duration: 50:16
Distance: 9.18 km
Pace: 5:29/km
Heart Rate: 127 avg / 139 max

Some days you feel shit, but once you get out the door it's a great day. This run was not that. Got a flu shot earlier today, and have felt a little, well… shit afterwards. But it was all surface level, and it'll blow past soon enough, so no excuse to not get in a jog. But it did feel shit.

Week 42 | 7 hours / 65 km #

Run: 5 hours 53 minutes / 65 km
Strength: 1 hour 40 minutes

19.10.25 | Easy # | ↑

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Summary

Duration: 1:02:10
Distance: 11.64 km
Pace: 5:21/km
Heart Rate: 128 avg / 142 max

Another perfect fall day. Might be that last one before a weather change comes in. Didn't have time for the full 80 minutes today, but much better than nothing. About 25 minutes on the local trails.

18.10.25 | Full body # | ↑

Heart Rate

Summary

Duration: 40:59
Heart Rate: 94 avg / 119 max

In the hotel gym. Squats, calf raises, chest, shoulders and arms. After a trail run, before a hot sauna/cold bath session. Days don't get much better than this!

18.10.25 | Trail tempo # | ↑

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Summary

Duration: 41:40
Distance: 8.33 km
Pace: 5:00/km
Heart Rate: 146 avg / 175 max

Perfect fall afternoon. Crisp and clear! Out on the Greverud "lysløypa trails. Went for a simple 15-15-15 session 15 minutes easy

17.10.25 | Easy jog # | ↑

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Summary

Duration: 35:16
Distance: 6.62 km
Pace: 5:20/km
Heart Rate: 131 avg / 141 max

Squeezing in a short run before a weekend of enjoyment and relaxation. Mostly.

16.10.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 41:53
Heart Rate: 97 avg / 126 max

Remainder of yesterday's strength session. Full upper body.

16.10.25 | Easy lunch jog # | ↑

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Heart Rate

Summary

Duration: 50:05
Distance: 9.14 km
Pace: 5:29/km
Heart Rate: 128 avg / 138 max

Another nice fall day. Perfect for a jog. Nice and easy.

15.10.25 | 5 x 1600m # | ↑

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Summary

Duration: 1:01:45
Distance: 12.72 km
Pace: 4:51/km
Heart Rate: 152 avg / 177 max

Pace 353/km (358-350). Power 446W (441-449). 8.0 km / 3111 min Sub Threshold. If those power numbers are realistic, maintain the same pace in a pair of Adidas Boston 13 requires about 2.8% more power compared to the Adidas Adios Pro 3. See the same workout in similar conditions two weeks back. Probably just the sensors calculating differently based on shoe differences. Impossible to figure out, either way, but I will say that it doesn't feel wrong.

15.10.25 | Squats and pullups # | ↑

Heart Rate

Summary

Duration: 17:34
Heart Rate: 95 avg / 133 max

All I had time for. Will have to get in the rest of the session tomorrow.

14.10.25 | Another easy jog # | ↑

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Summary

Duration: 39:52
Distance: 6.49 km
Pace: 6:09/km
Heart Rate: 121 avg / 144 max

Woke up feeling shit. Better after breakfast and coffee (insert sad face). Amazing fall weather, so spurred for one trail loop lap with the neighbour for lunch. Perfect!

13.10.25 | Longer easy jog # | ↑

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Summary

Duration: 1:02:22
Distance: 10.46 km
Pace: 5:58/km
Heart Rate: 133 avg / 151 max

Local trails with the neighbour. Heart rate sky high despite the modest pace. Wife two days MIA with covid. Time to strap up!

Week 41 | 6 hours / 63 km #

Run: 5 hours 39 minutes / 63 km
Strength: 35 minutes

12.10.25 | Sunday treadmill easy # | ↑

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Summary

Duration: 55:48
Distance: 10.05 km
Pace: 5:33/km
Heart Rate: 123 avg / 135 max

That was a day! All I could squeeze in on the tread after putting the kids to bed. 25 minutes short here compared to the plan, and missed a strength session this weekend too, but that's what happens when life comes at you. Onwards!

11.10.25 | 5000m time trial # | ↑

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Summary

Duration: 46:19
Distance: 9.69 km
Pace: 4:47/km
Heart Rate: 149 avg / 187 max

1741 for 12.5 laps around the track. 4 seconds slower than on 28 June. Oof! Looking for honest answers, as always, so it is what it is. Think I'm on the up now, though, so hopefully I can raise fitness a bit the next couple of months.

10.10.25 | Easy lunch # | ↑

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Heart Rate

Summary

Duration: 50:21
Distance: 9.09 km
Pace: 5:32/km
Heart Rate: 128 avg / 139 max

CLoudy, but little wind and all around another nice fall day for a jog. Was planning to get a session in today, but ran short on time so had to push it until tomorrow.

09.10.25 | Easy morning # | ↑

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Summary

Duration: 50:27
Distance: 8.86 km
Pace: 5:42/km
Heart Rate: 127 avg / 140 max

Damp and dark morning. Slow, but felt fine.

08.10.25 | Easy treadmill # | ↑

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Summary

Duration: 35:09
Distance: 6.26 km
Pace: 5:37/km
Heart Rate: 125 avg / 135 max

Home with a kid that wasn't feeling great. Squeezed in a run on treadmill. Not feeling 100% myself, tbh, so let's see how that goes.

07.10.25 | 3 x 10 min # | ↑

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Summary

Duration: 50:49
Distance: 10.04 km
Pace: 5:04/km
Heart Rate: 149 avg / 176 max

Speed 16.5 km/h (16.4-16.6). Power 410W (401-419). Lactate 1.5 (2) and 2.1 (3). 7.3 km / 3002 min Sub Threshold. Proper grind today. Lots of stuff going on, so head not entirely in it. All the better to get it done.

07.10.25 | Full body # | ↑

Heart Rate

Summary

Duration: 35:42
Heart Rate: 93 avg / 124 max

Pullups, squats, push-pull chest and shoulders plus some back. Late evening after ballet with the littlest one, dinner, and putting her to bed. No freebies today! Again, just happy to get it done.

06.10.25 | Lunch jog # | ↑

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Heart Rate

Summary

Duration: 50:40
Distance: 9.26 km
Pace: 5:28/km
Heart Rate: 130 avg / 139 max

Storm has moved on. Nice fall conditions! Felt good.

Week 40 | 7 hours / 71 km #

Run: 6 hours 36 minutes / 71 km
Strength: 1 hour 22 minutes

05.10.25 | Easy Sunday # | ↑

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Summary

Duration: 1:18:38
Distance: 13.12 km
Pace: 6:00/km
Heart Rate: 121 avg / 141 max

As always these days, just an extended easy run. First 5k with the 7 year old. Another solid week!

04.10.25 | Full body # | ↑

Heart Rate

Summary

Duration: 42:42
Heart Rate: 93 avg / 126 max

Squats plus chest and shoulders push-pull. After the run workout and before absolutely thrashing myself for an hour at the trampoline park with the seven year old. Good day!

04.10.25 | 10 x 3 min # | ↑

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Summary

Duration: 55:15
Distance: 10.05 km
Pace: 5:30/km
Heart Rate: 156 avg / 181 max

Speed 16.7 km/h (16.6-16.8). Power 417W (406-423). Lactate 2.0 (6) and 2.2 (10). 7.4 km / 3001 min Sub Threshold. Full storm outside and metrological warnings to keep inside. Hopped on the tread and Had to keep the door shut. Brutally hot! Probably close to 30 degrees towards the end. Lactate and, by extension, mechanical factors not a limiting factor in these conditions. But heart rate through the roof and near my limit towards the end.

03.10.25 | Easy lunch jog # | ↑

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Summary

Duration: 51:19
Distance: 9.43 km
Pace: 5:27/km
Heart Rate: 133 avg / 143 max

Heart rate ridiculously high. But feeling good and running with the breaks on, so trying not to stress too much about it!

02.10.25 | Easy morning # | ↑

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Summary

Duration: 49:34
Distance: 8.53 km
Pace: 5:49/km
Heart Rate: 128 avg / 142 max

Today unbearably slow was entirely the right pace. It wasn't even unbearable, just slow. Pretty wrecked after a workout plus squats yesterday — my thighs especially, feel like I've done a 35km moderate long run!

01.10.25 | Full body # | ↑

Heart Rate

Summary

Duration: 39:22
Heart Rate: 93 avg / 146 max

Squats, pullups narrow and wide grip, incline bench chest press, shoulders, and bent-over barbell row. Plus something face down on the bench trying to activate my "wings".

01.10.25 | 5 x 1600m # | ↑

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Summary

Duration: 1:02:00
Distance: 12.50 km
Pace: 4:58/km
Heart Rate: 154 avg / 179 max

Pace 353/km (356-348). Power 434W (428-442). Lactate 1.5 (3) and 2.7 (5). 8.0 km / 3105 min Sub Threshold.

30.09.25 | Lunch jog # | ↑

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Summary

Duration: 51:06
Distance: 9.23 km
Pace: 5:32/km
Heart Rate: 131 avg / 142 max

Felt unbearably slow yet again! I'm starting to understand why this approach "needs" three sessions per week.

29.09.25 | Morning jog # | ↑

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Summary

Duration: 48:44
Distance: 8.39 km
Pace: 5:48/km
Heart Rate: 127 avg / 141 max

Still feels unbearably slow. But today it was 100% the correct pace. Quite beat. Slept horribly. Tossed and turned and felt like I was awake more than asleep.

Week 39 | 7 hours / 72 km #

Run: 6 hours 48 minutes / 72 km
Strength: 1 hour 11 minutes

28.09.25 | Sunday easy longer # | ↑

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Summary

Duration: 1:17:51
Distance: 14.43 km
Pace: 5:24/km
Heart Rate: 128 avg / 139 max

A bit grey out, but felt threw on a podcast and felt good once I got out. Decent week. 6h 36min and 76 km of running. Only two workouts and 60min 50sec of Sub T, but playing it safe for a while before easing back into three weekly sessions again. 1h 20min of strength training.

27.09.25 | Full body # | ↑

Heart Rate

Summary

Duration: 36:01
Heart Rate: 90 avg / 111 max

Good session. Ass-to-heel squats are pretty brutal shortly after a workout, and my quads are pretty beat afterwards.

27.09.25 | 8 x 1000m + 440m # | ↑

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Heart Rate

Summary

Duration: 1:11:09
Distance: 14.11 km
Pace: 5:03/km
Heart Rate: 152 avg / 183 max

Pace 350/km (353-349). Power 433W (428-437). Lactate 1.9 (4) and 1.7 (8) and 5.8 (after 440m). 8.0 km / 3046 min Sub Threshold. Not bad. Ran to feel and ignored heart rate. Wanted to use lactate to control the intensity. Not sure about that second measurement, though. Expected 2.5-ish. Might be a faulty reading, but got a good drop and felt dead clean. Threw in an extra lap around the block when back home to get another measurement. It was hard, and lactate showed it. So that's something!

26.09.25 | Lunch jog # | ↑

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Summary

Duration: 50:34
Distance: 8.99 km
Pace: 5:37/km
Heart Rate: 130 avg / 141 max

Felt unbearably slow. On the one hand, it means I'm feeling fresh and good to go. On the other, I would hope that fitness at some point increases to let me jog these runs at a slightly faster clip. Otherwise nice day. Gray and foggy, with every tree covered in cobwebs that light up on account of being coated in dew. Very Halloween-ish vibe.

25.09.25 | Dawn jog # | ↑

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Summary

Duration: 50:01
Distance: 8.71 km
Pace: 5:45/km
Heart Rate: 128 avg / 141 max

Caffeine, it's one hell of a drug. Vicious headcache and nearly had to stop and puke a couple of times here on account of skipping a couple of glasses of caffeinated soda last night. Morning coffee afterwards was much welcomed.

24.09.25 | Full body # | ↑

Heart Rate

Summary

Duration: 35:14
Heart Rate: 94 avg / 116 max

Feeling really good here as well! Squats, pullups (narrow, wide, wide), incline bench, shoulders and some arms towards the end.

24.09.25 | 5 x 6 min # | ↑

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Summary

Duration: 1:00:12
Distance: 7.91 km
Pace: 7:37/km
Heart Rate: 152 avg / 176 max

Speed 16.7 km/h (16.6-16.8). Power 399W (386-411). Lactate 1.5 (3) and 1.8 (5). 7.2 km / 3004 min Sub Threshold. Good! Lactate numbers a reminder that I shouldn't be afraid of the HR limit (175) when I'm feeling fresh. And I'm feeling fresh! Jogged to the track, but it was full of kids. Since I wanted to measure lactate. Sad in this weather, but was a good call. Very reassuring to see those readings.

23.09.25 | Perfect jogging conditions # | ↑

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Summary

Duration: 50:45
Distance: 9.40 km
Pace: 5:24/km
Heart Rate: 132 avg / 142 max

Clear skies, 12 degrees and a cool breeze. Doesn't get much better than a nice fall day! Heart rate high, but felt great. Those two combined is usually a good sign. Tide finally turning after a month of trouble?

22.09.25 | Easy morning # | ↑

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Summary

Duration: 48:04
Distance: 8.54 km
Pace: 5:38/km
Heart Rate: 126 avg / 139 max

Headlamp out, jacket on. Dark and chill morning. Feeling alright, but will postpone the first workout of the week until Wednesday, and stick to just two this week. Seeing if easing into it might help.

Week 38 | 5 hours / 43 km #

Run: 3 hours 53 minutes / 43 km
Strength: 1 hour 29 minutes

21.09.25 | Easy # | ↑

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Summary

Duration: 57:13
Distance: 9.98 km
Pace: 5:44/km
Heart Rate: 125 avg / 140 max

With the seven year old on the bike. Somehow managed to get him to slow down enough. Felt fine.

21.09.25 | Full body # | ↑

Heart Rate

Summary

Duration: 44:32
Heart Rate: 104 avg / 136 max

Good session. Squats plus push-pull upper body. Fully expect to exacerbate the groin trouble, hernia or whatever it might be. But I can't really go around and not be able to do squats or situps and legups indefinitely, so might as well force it and get it sorted out.

20.09.25 | Easy # | ↑

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Heart Rate

Summary

Duration: 41:01
Distance: 7.51 km
Pace: 5:28/km
Heart Rate: 129 avg / 140 max

Not 100%, but feeling a lot better again. Plan is keeping it easy a couple days longer than what feels strictly necessary this time around. Hopefully I can find some consistency again soon.

17.09.25 | Nooooo ill again # | ↑

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Heart Rate

Summary

Duration: 31:50
Distance: 5.82 km
Pace: 5:28/km
Heart Rate: 130 avg / 143 max

Well, either I never fully recovered, or I've come down with something new. Either way totally out of it again. Nothing to do but rest and try to recover.

16.09.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 44:45
Heart Rate: 95 avg / 133 max

Good all around upper body session.

16.09.25 | 2600m, 2600m, 1400m # | ↑

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Heart Rate

Summary

Duration: 52:02
Distance: 10.89 km
Pace: 4:47/km
Heart Rate: 152 avg / 174 max

Pace 401/km (402-359). Power 421W (420-423). 6.6 km / 2636 min Sub Threshold. Still miles off. Heart rate is where it should be, so have to think this is where I am at the moment. Nothing to win by chasing paces, so trying to keep it sensible and avoid going over. Still cutting the session short as HR spikes. Ordered a batch of strips, so will measure lactate again from next week to recalibrate the effort.

15.09.25 | Easy morning # | ↑

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Heart Rate

Summary

Duration: 50:57
Distance: 9.00 km
Pace: 5:40/km
Heart Rate: 122 avg / 138 max

The usual to start the week off. Dark and foggy at the beginning, bright and clear by the end. Nice! Still unbelievably slow, but the heart rate is under control and where it should be.

Week 37 | 7 hours / 71 km #

Run: 6 hours 25 minutes / 71 km
Strength: 53 minutes

14.09.25 | Sunday easy longer # | ↑

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Heart Rate

Summary

Duration: 1:18:36
Distance: 13.37 km
Pace: 5:53/km
Heart Rate: 121 avg / 153 max

First half hour with the seven year old, which we ended on a sprint finish. Decent week, and feeling better throughout. 6h19m of running for a total of 71 km. 54 minutes of strength training. On to the next!

13.09.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 29:53
Heart Rate: 93 avg / 112 max

Pullups, pushups and a bit of shoulder and arms with the weight and dumbbells. Nothing to write home about, but not nothing.

13.09.25 | 8 x 3 min # | ↑

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Heart Rate

Summary

Duration: 57:14
Distance: 10.79 km
Pace: 5:18/km
Heart Rate: 142 avg / 171 max

Speed 16.5 km/h (16.2-16.8). Power 402W (394-411). 5.8 km / 2402 min Sub Threshold. Full control and much improved. Hopefully beginning to come good again.

12.09.25 | Easy # | ↑

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Heart Rate

Summary

Duration: 47:18
Distance: 8.35 km
Pace: 5:40/km
Heart Rate: 127 avg / 138 max

Beautiful fall morning. Not much to complain about when conditions are like these!

11.09.25 | 4 x 1600m # | ↑

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Heart Rate

Summary

Duration: 50:51
Distance: 10.81 km
Pace: 4:42/km
Heart Rate: 152 avg / 174 max

Pace 403/km (403-402). Power 419W (418-420). 6.4 km / 2556 min Sub Threshold. Humbling. Same session (only a rep less today) as a month back. Running at the same effort and heart rate, but each rep is 30 seconds slower. At least today felt OK, though. Gotta take every small win!

10.09.25 | Easy jog # | ↑

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Heart Rate

Summary

Duration: 50:01
Distance: 8.38 km
Pace: 5:58/km
Heart Rate: 128 avg / 159 max

With the neighbour. Heart rate spiked a bit towards towards the end on account of high intensity post-election discussions.

10.09.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 24:01
Heart Rate: 88 avg / 106 max

Think I'm nursing a hernia of some kind… Squats off the table for a little while, at least. Pullups, pushups plus arms and shoulders with the dumbbells.

09.09.25 | 3 x 2600m DNF again # | ↑

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Heart Rate

Summary

Duration: 51:20
Distance: 10.58 km
Pace: 4:51/km
Heart Rate: 151 avg / 174 max

Pace 410/km (412-412). Power 415W (414-415). 6.6 km / 2735 min Sub Threshold. Dead man on the run! Went out at what should be a very leisurely intensity. HR and intensity jumped right up, and at the third rep I could barely keep it below the max threshold intensity. Bailed at that point. Must not be all good after the illness. Just have to play it by ear from here, day to day.

08.09.25 | Easy week starter # | ↑

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Summary

Duration: 50:04
Distance: 8.75 km
Pace: 5:43/km
Heart Rate: 124 avg / 137 max

Very, very slow going. It is what it is. First order of business is to get the ball rolling again. Will try to reduce intensity a bit across all Sub T sessions.

Week 36 | 3 hours / 37 km #

Run: 3 hours 18 minutes / 37 km

07.09.25 | Sunday longer easy # | ↑

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Summary

Duration: 1:20:00
Distance: 14.20 km
Pace: 5:38/km
Heart Rate: 130 avg / 143 max

Slow as molasses, but managed to keep the heart rate down. Think I'm over the cold. Took a week, and squeezed in a couple of jogs there. Not a bad turnaround, all told. Training load at 120 last two weeks, compared to a normal of about 260. Think that doubles well as a bit of downtime. Time to get going again now!

06.09.25 | 6 x 3 min # | ↑

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Summary

Duration: 30:03
Distance: 6.26 km
Pace: 4:48/km
Heart Rate: 152 avg / 174 max

Speed 16.5 km/h (increased .2 every rep from 16 to 17). Power 403W (384-419). 4.3 km / 1800 min Sub Threshold. Back on the horse with a mini session. Intensity maybe a touch too high coming out of illness, but I've had decent luck with rustbuster sessions after previous illness periods. Let's see tomorrow! Pullups and pushups afterwards to get in a bit of strength.

05.09.25 | Easy yet again # | ↑

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Summary

Duration: 33:29
Distance: 6.11 km
Pace: 5:29/km
Heart Rate: 130 avg / 142 max

Had a bit of a setback illness-wise yesterday. Standard! But feeling decent today. HR still a bit elevated on the jog, but felt fine otherwise.

03.09.25 | Still struggling # | ↑

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Summary

Duration: 30:18
Distance: 5.48 km
Pace: 5:32/km
Heart Rate: 130 avg / 141 max

Another easy jog. Still not feeling great, but cough and sore throat mostly gone. Should come good any day now. (Famous last words.)

01.09.25 | Easy jog attempt # | ↑

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Summary

Duration: 25:02
Distance: 4.62 km
Pace: 5:25/km
Heart Rate: 125 avg / 134 max

Came down with a cold at the start of the weekend. Had to make the tough call to abandon the streak to try and keep the downtime to a minimum. Still congested and coughing, and generally feeling a bit down. No point in this one, so called it at 25 minutes.

Week 35 | 4 hours / 36 km #

Run: 3 hours 8 minutes / 36 km
Strength: 1 hour 7 minutes

29.08.25 | Easy # | ↑

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Summary

Duration: 30:20
Distance: 5.47 km
Pace: 5:33/km
Heart Rate: 126 avg / 139 max

Just another easy jog. Obvious here that strength training really affects my runs.

28.08.25 | Full body # | ↑

Heart Rate

Summary

Duration: 32:08
Heart Rate: 98 avg / 121 max

Squats plus the regular push-pull upper body routine.

28.08.25 | Easy # | ↑

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Summary

Duration: 31:00
Distance: 5.96 km
Pace: 5:12/km
Heart Rate: 127 avg / 139 max

Usually a workout day. Felt quite fresh!

27.08.25 | Easy # | ↑

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Summary

Duration: 30:31
Distance: 5.47 km
Pace: 5:35/km
Heart Rate: 126 avg / 138 max

Keeping it easy and capping runs at thirty minutes for a couple of days.

26.08.25 | 3 x 2600m DNF # | ↑

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Summary

Duration: 51:10
Distance: 10.61 km
Pace: 4:49/km
Heart Rate: 154 avg / 176 max

Pace 354/km (404-350). Power 431W (444-418). 6.4 km / 2500 min Sub Threshold. Going backwards throughout, and called it on the last rep as the pace was getting unbearably slow. Undeniably less fit now than back at the start of June. Bad return for running every day and getting in three weekly workouts in the months since. Clearly not absorbing the load, so will need to take a step back. Will stick to jogging for a week and bring back the lactate metre when I start back up again.

25.08.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 34:58
Heart Rate: 97 avg / 118 max

Chest, shoulders, arms and core. Work gym after treadmill run.

25.08.25 | Easy work treadmill # | ↑

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Summary

Duration: 45:03
Distance: 8.13 km
Pace: 5:32/km
Heart Rate: 125 avg / 134 max

Early start on the treadmill at work before a session in the gym.

Week 34 | 7 hours / 78 km #

Run: 6 hours 54 minutes / 78 km
Strength: 53 minutes

24.08.25 | Easy Sunday # | ↑

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Summary

Duration: 1:28:16
Distance: 15.06 km
Pace: 5:52/km
Heart Rate: 128 avg / 151 max

Longest duration run in a good few months. Heart rate quite elevated towards the end. Decent week with 6h 51min of running, plus two strength sessions for a total of 53 minutes.

23.08.25 | 8 x 964 metres(-ish) # | ↑

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Heart Rate

Summary

Duration: 1:01:53
Distance: 12.96 km
Pace: 4:46/km
Heart Rate: 154 avg / 178 max

Pace 352/km (355-348). Power 448W (442-452). 7.7 km / 2954 min Sub Threshold. Track occupied, so jogged over to my old stomping grounds and did Drømtorp laps for the reps. A bit undulating with 8-9 metres of climbing per rep and a corresponding descent. Felt decent.

22.08.25 | Easy # | ↑

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Heart Rate

Summary

Duration: 50:31
Distance: 9.53 km
Pace: 5:18/km
Heart Rate: 129 avg / 140 max

First real fall morning. Nice and clear, perfect for running!

21.08.25 | Push- and pullups # | ↑

Heart Rate

Summary

Duration: 10:49
Heart Rate: 96 avg / 115 max

It's not nothing! All I had time for today.

21.08.25 | 5 x 6 min # | ↑

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Summary

Duration: 1:00:01
Distance: 11.93 km
Pace: 5:02/km
Heart Rate: 146 avg / 171 max

Speed 16.8 (1-4), 17.0 (5) km/h. Power 407W (403-413). 7.4 km / 3003 min Sub Threshold. You do what you gotta do to get it done. Today that was hopping on the treadmill.

20.08.25 | Easy # | ↑

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Heart Rate

Summary

Duration: 59:37
Distance: 9.73 km
Pace: 6:07/km
Heart Rate: 118 avg / 142 max

With the neighbour. Added some minutes to increase the load a little, but HR low enough that load equalled a regular easy run. Will probably start adding five minutes to those to get the load a bit higher, as CTL has stagnated the last couple of weeks.

19.08.25 | Full body # | ↑

Heart Rate

Summary

Duration: 42:14
Heart Rate: 89 avg / 116 max

Pullups, deep squats, incline bench chest press, biceps, triceps and core.

19.08.25 | 3 x 10 min # | ↑

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Summary

Duration: 50:00
Distance: 10.73 km
Pace: 4:40/km
Heart Rate: 152 avg / 173 max

Pace 411/km (417-406). Power 432W (426-441). 7.2 km / 3007 min Sub Threshold. Decided to get off the track for a bit of variety. Ended up on a shitty road with traffic, way too many hills and a persistent sidewind. Guess I'll stick to the track for my workouts.

18.08.25 | Easy # | ↑

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Summary

Duration: 44:27
Distance: 8.12 km
Pace: 5:29/km
Heart Rate: 125 avg / 135 max

Very sluggish this morning. Hips particularly, presumably after a few hours of walking with the big backpack this weekend.

Week 33 | 9 hours / 84 km #

Run: 6 hours 44 minutes / 78 km
Hike: 1 hour 44 minutes / 6 km
Strength: 43 minutes

17.08.25 | Sjusjøen camping day 2 # | ↑

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Summary

Duration: 50:41
Distance: 3.04 km
Pace: 16:39/km
Heart Rate: 102 avg / 153 max

Back down to the car after packing up the camp.

17.08.25 | Late Sunday # | ↑

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Summary

Duration: 1:23:46
Distance: 14.05 km
Pace: 5:58/km
Heart Rate: 122 avg / 142 max

After coming back from camping and watching the Man Utd game. Lucky I had company, otherwise this would've been a terrible drag. Another week in the bag.

16.08.25 | Sjusjøen camping day 1 # | ↑

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Summary

Duration: 54:00
Distance: 3.00 km
Pace: 18:01/km
Heart Rate: 121 avg / 159 max

A night out in the tent with the six year old. Went out for another hike later in the evening, to keep warm, but I forgot to log it.

16.08.25 | DNF 5000m time trial # | ↑

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Heart Rate

Summary

Duration: 58:23
Distance: 12.11 km
Pace: 4:49/km
Heart Rate: 146 avg / 183 max

Strange experience. Mentally checked out with 1600m to go. Couldn't figure out how many laps I had left, and I thought "no way I can handle another six laps" so I just quit. Never experienced anything like that before. Oh well! Nothing to do but get back to the grind and work on improving fitness.

15.08.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 43:39
Heart Rate: 96 avg / 126 max

Back to the regular push/pull and core routine.

15.08.25 | Easy morning # | ↑

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Summary

Duration: 45:28
Distance: 8.45 km
Pace: 5:23/km
Heart Rate: 128 avg / 139 max

Just keeping the ball rolling.

14.08.25 | 5 x 6 min # | ↑

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Summary

Duration: 1:00:01
Distance: 12.13 km
Pace: 4:57/km
Heart Rate: 151 avg / 175 max

Speed 16.8 km/h. Power 414W (409-419). 7.5 km / 3000 min Sub Threshold. Kids at home this morning, so had to hop on the tread. Should've measured lactate today, because I think this was an absolutely perfectly executed Sub T session. 10/10 on perceived effort and heart rate numbers.

13.08.25 | Easy # | ↑

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Summary

Duration: 46:24
Distance: 8.56 km
Pace: 5:25/km
Heart Rate: 130 avg / 141 max

A rare evening jog. Strong summer comeback here. Was nice.

12.08.25 | 3 x 2600m # | ↑

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Heart Rate

Summary

Duration: 1:03:42
Distance: 13.84 km
Pace: 4:36/km
Heart Rate: 144 avg / 175 max

Pace 349/km (353-347). Power 439W (432-445). 7.8 km / 2953 min Sub Threshold. Perfect morning for a workout. Sunny, 8°C and no wind. Hard to get going on the first rep, but found my groove on the next two.

11.08.25 | Easy # | ↑

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Summary

Duration: 46:25
Distance: 8.57 km
Pace: 5:25/km
Heart Rate: 128 avg / 139 max

Another beautiful day. Contemplating a time trail this weekend. Will be seven weeks since the last. Feels like I've gained zero fitness, but there's only one way to find out.

Week 32 | 6 hours / 73 km #

Run: 6 hours 38 minutes / 73 km

10.08.25 | Easy Sunday long # | ↑

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Summary

Duration: 1:20:02
Distance: 13.12 km
Pace: 6:06/km
Heart Rate: 123 avg / 151 max

Very nice morning jog with the neighbour in absolute perfect late summer conditions. A bit hilly so heart rate spiked a bit too high there, but all good with the average. 6h 35min this for 73 km this week. 8404 min and 21.7 km Sub Threshold. Good for a week with a bug or virus or whatever. Disastrous with no strength training, though, except for spending the rest of this Sunday felling a (small) tree a turning it into firewood.

09.08.25 | 8 x 1000m # | ↑

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Heart Rate

Summary

Duration: 1:08:36
Distance: 14.14 km
Pace: 4:51/km
Heart Rate: 150 avg / 177 max

Pace 349/km (355-346). Power 450W (444-454). 8 km / 3035 min Sub Threshold. Felt like myself again for the first time in over a week! Very, very tempting to punch it and go extra hard when you're feeling good again, but tried my best to hold back throughout.

08.08.25 | Very easy # | ↑

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Summary

Duration: 37:39
Distance: 5.01 km
Pace: 7:31/km
Heart Rate: 102 avg / 124 max

With the six year old. Resisted the temptation to add some distance after we got home, because this is perfect given how I've been feeling this week. Been fine today all around, though, so let's try a workout tomorrow.

07.08.25 | 4 x 6-ish min # | ↑

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Heart Rate

Summary

Duration: 55:16
Distance: 10.02 km
Pace: 5:31/km
Heart Rate: 138 avg / 177 max

Pace 357/km (405-347). Power 443W (434-450). 5.9 km / 2323 min Sub Threshold. Definitely carrying a bug/virus. Should've dropped this session, but coffee and paracetamol was enough to get me feeling OK, so went out for lunch. Called it after HR started spiking. Won't do another workout until I'm feeling better again.

06.08.25 | Easy # | ↑

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Summary

Duration: 45:54
Distance: 8.22 km
Pace: 5:35/km
Heart Rate: 129 avg / 141 max

Good night's sleep. HR all out of whack, and pace as slow as it has ever been on these easy runs. But felt alright, so that's good.

05.08.25 | 3 x 2600m # | ↑

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Heart Rate

Summary

Duration: 1:04:38
Distance: 13.90 km
Pace: 4:39/km
Heart Rate: 148 avg / 176 max

Pace 351/km (353-349). Power 439W (436-445). 7.8 km / 3007 min Sub Threshold. Another hard work workout this morning. Bit of a fall storm came in overnight, so very windy. Happy to be done with it, and looking to the next.

04.08.25 | Easy # | ↑

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Summary

Duration: 46:21
Distance: 8.78 km
Pace: 5:17/km
Heart Rate: 128 avg / 140 max

Feeling a bit better today. Ate as much as I possibly could yesterday, which seems to have helped.

Week 31 | 7 hours / 79 km #

Run: 6 hours 42 minutes / 79 km
Strength: 29 minutes

03.08.25 | Easy Sunday long # | ↑

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Summary

Duration: 1:20:02
Distance: 14.46 km
Pace: 5:32/km
Heart Rate: 131 avg / 144 max

Worst run of the year, in terms of both feeling and numbers. Either coming down with something, or not recovering properly. Skipping today's planned strength session, and just laying low with my feet up trying to eat everything I come across. Playing it day by day to see what's what. 6h 34m and 78 km for the week. 8949 min and 23.2 km Sub Threshold for the week. 29 min of strength training.

02.08.25 | 10 x 3 min # | ↑

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Heart Rate

Summary

Duration: 58:54
Distance: 11.16 km
Pace: 5:17/km
Heart Rate: 148 avg / 173 max

Speed 16.6 km/h. Power 410W (402-417). 7.4 km / 3000 min Sub Threshold. Not feeling great today. Forecast promised torrential downpour, so I stuck to the thread. Weather was fine. Barely a drip! But probably best I did it inside either way, as I no doubt would've cooked myself on the track today.

01.08.25 | Easy # | ↑

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Summary

Duration: 46:19
Distance: 8.44 km
Pace: 5:29/km
Heart Rate: 129 avg / 142 max

Managed to keep easy enough today. Just about! Heart rate is definitely elevated in the early afternoons compared to first thing in the morning. Still need to stay within the prescribed limits, though.

31.07.25 | 5 x 1600m # | ↑

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Summary

Duration: 1:06:46
Distance: 14.17 km
Pace: 4:43/km
Heart Rate: 145 avg / 175 max

Pace 347/km (351-344). Power 442W (434-448). 8 km / 3018 min Sub Threshold. Hard work this morning, from start to finish. But had a good night's sleep, so went through as planned. Brought old the old massage gun yesterday! Helped a bit with the restless legs.

30.07.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 29:19
Heart Rate: 90 avg / 112 max

Just got to get the ball rolling again. Pullups, incline bench, shoulders and core.

30.07.25 | Easy # | ↑

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Summary

Duration: 45:59
Distance: 8.66 km
Pace: 5:19/km
Heart Rate: 131 avg / 147 max

But not easy enough! Heart rate too high on a few hills, and generally as well. Gotta be more disciplined and slow down.

29.07.25 | 3 x 2600m # | ↑

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Heart Rate

Summary

Duration: 58:21
Distance: 12.76 km
Pace: 4:34/km
Heart Rate: 147 avg / 176 max

Pace 347/km (350-343). Power 443W (437-449). 7.8 km / 2931 min Sub Threshold. 12°C when I got out the door. Compared to running in 30+, this must be what good, old fashion doping feels like! Body adjusting to increased mechanical load, though, and sleep was a bit interrupted on account of restlessness. Need to be careful not to push too much, too soon the next couple of weeks.

28.07.25 | Easy morning # | ↑

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Summary

Duration: 46:11
Distance: 9.01 km
Pace: 5:08/km
Heart Rate: 126 avg / 138 max

Back to reality, and to work. Before going in. Overslept! Luckily the kids woke me up (long) before any real damage was done.

Week 30 | 11 hours / 113 km #

Run: 7 hours 7 minutes / 80 km
Ride: 4 hours 4 minutes / 33 km
Strength: 33 minutes

27.07.25 | Easy Sunday # | ↑

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Summary

Duration: 1:35:11
Distance: 16.32 km
Pace: 5:50/km
Heart Rate: 123 avg / 142 max

One day these'll get 'long' back in their title. For now, this is the longest run in forever on account of the first half hour being with the six year old. Added 15 minutes to the total to get load more or less in line with normal. Third and final week of summer holidays. Got through every single running session. Speaks to the sustainability of the program, more than anything. Unfortunately couldn't keep up with the strength training. Back to reality and (more or less) normal routine tomorrow. 6h 59m and 80 km for the week. 9036 min and 23.5 km of Sub Threshold. Just 33 minutes of strength training.

26.07.25 | 8 x 1000m # | ↑

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Heart Rate

Summary

Duration: 59:59
Distance: 13.03 km
Pace: 4:36/km
Heart Rate: 147 avg / 173 max

Pace 343/km (347-341). Power 444W (440-450). 8 km / 2946 min Sub Threshold. Perfect conditions! Shock to the body to have to maintain these paces to hit the right effort without the excessive heat. Great session nevertheless.

25.07.25 | Easy # | ↑

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Summary

Duration: 46:24
Distance: 8.68 km
Pace: 5:21/km
Heart Rate: 130 avg / 143 max

After six hours at the beach. It's still hot.

24.07.25 | 5 x 6 min # | ↑

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Summary

Duration: 59:10
Distance: 12.01 km
Pace: 4:56/km
Heart Rate: 144 avg / 172 max

Speed 16.8 km/h (16.4-17.2). Power 415W (399-431). 7.5 km / 3000 min Sub Threshold. Straight from a full day in the local amusement park to the treadmill. Hot as and some stomach trouble at the start, so was the right call. Working to get the heart rate up. Might cut the breaks a bit on the treadmill in the future.

23.07.25 | Oslo to Ski through Østmarka # | ↑

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Heart Rate

Summary

Duration: 4:04:28
Distance: 33.16 km
Pace: 7:22/km
Heart Rate: 104 avg / 142 max

With the six year old and our friends who are also six and grown up. Awesome expedition! Took the train in, and biked through Østmarka to get back home. A few km on very rough trail, rolling and carrying the bikes. Otherwise wide trails and forest roads perfect for biking!

23.07.25 | Easy # | ↑

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Heart Rate

Summary

Duration: 45:30
Distance: 8.56 km
Pace: 5:19/km
Heart Rate: 130 avg / 143 max

Early morning grind before a big expedition with the boy and a couple of others.

22.07.25 | Full body # | ↑

Heart Rate

Summary

Duration: 33:39
Heart Rate: 93 avg / 120 max

Getting back to it with the usual. Note to self Piling on the pushups definitely works for keeping strength up on the incline bench!

22.07.25 | 3 x 2600m # | ↑

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Heart Rate

Summary

Duration: 1:00:57
Distance: 12.08 km
Pace: 5:03/km
Heart Rate: 138 avg / 174 max

Pace 351/km (355-345). Power 443W (434-453). 8 km / 3050 min Sub Threshold. Ran an extra half lap the first rep to get to the faucet to drench myself. Good workout! Cloudy and a bit of wind, so the hot temps weren't a problem at all. Heart rate shows I could've started a bit faster. Can probably be a bit less cautious, even in the heat, as long as the sun isn't scorching.

21.07.25 | Easy # | ↑

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Heart Rate

Summary

Duration: 1:00:21
Distance: 9.52 km
Pace: 6:20/km
Heart Rate: 118 avg / 141 max

First half hour with the six year old. That was fun! Hope it's just the start of our adventures running together.

Week 29 | 6 hours / 75 km #

Run: 6 hours 29 minutes / 75 km
Strength: 15 minutes

20.07.25 | Easy long run # | ↑

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Summary

Duration: 1:23:01
Distance: 15.00 km
Pace: 5:32/km
Heart Rate: 128 avg / 143 max

Dug out the old hydration vest and squeeze bottles. First time in years! Gotta do what you can to combat this heat. Probably not far off 1L of water throughout. Still got hot towards the end. Holiday week 2 out of 3 in the bag. Got it done this week as well. 6h 19min and 75 km of running with 91 minutes and 23.1 km of Sub Threshold. Just 15 minutes of strength training, though. Gotta try and get back to it next week.

19.07.25 | 10 x 3 min # | ↑

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Summary

Duration: 59:27
Distance: 11.48 km
Pace: 5:11/km
Heart Rate: 145 avg / 171 max

Speed 16.4 km/h (16.0-16.8). Power 407W (398-419). 7.4 km / 3000 min Sub Threshold. Another hot day, so stuck to the home treadmill with necessary provisions to survive the heat. Increased 0.2 km/h every other rep. Should've started a little quicker. Got a bit too much time in z2, and not enough in z3-4. Still, probably prudent to stay on the safe side with this heat.

18.07.25 | Easy home treadmill # | ↑

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Summary

Duration: 45:07
Distance: 8.31 km
Pace: 5:26/km
Heart Rate: 128 avg / 136 max

Hopped on the treadmill to get a break from the sun after 10 days in Spain and spending the morning getting the lawn in order. Fans and unlimited cold drinking and dunking water quite helpful.

17.07.25 | 5 x 1600m # | ↑

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Summary

Duration: 57:59
Distance: 12.42 km
Pace: 4:40/km
Heart Rate: 149 avg / 169 max

Pace 355/km (358-341). Power 428W (421-437). 8 km / 3126 min Sub Threshold. From 31 Celsius in Spain to 32 Celsius in Norway?! Back at the home track and familiar conditions. Scorching sun despite the late start at 1930 after a day of travelling. Coped well enough by jogging to the faucet and dunking myself in cold water from top to toe between each rep. HR rose quickly, but managed to keep it from spiking. Decent workout all told.

16.07.25 | Sneak training days 7-9 # | ↑

Duration: 15:00

Managed 100+ pushups every day in Spain! 950 in total over 9 days, plus 20 pullups and 150 situps. It's not nothing!

16.07.25 | Last one in Spain # | ↑

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Summary

Duration: 45:02
Distance: 8.11 km
Pace: 5:33/km
Heart Rate: 125 avg / 144 max

Another easy run, and the last one in Spain for now. One of those days where I felt absolutely atrocious upon waking up, mostly terrible on the run, and then miraculously much better afterwards. Gotta love it!

15.07.25 | 3 x 10 min # | ↑

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Summary

Duration: 53:15
Distance: 11.65 km
Pace: 4:34/km
Heart Rate: 148 avg / 175 max

Pace 353/km (357-349). Power 433W (424-442). 7.7 km / 2959 min Sub Threshold. Last workout in Spain! Early start, and conditions excellent through the first rep a little past 7AM. Heated up quickly once the sun came up, but got through the session at about my regular paces.

14.07.25 | Easy # | ↑

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Summary

Duration: 45:16
Distance: 8.50 km
Pace: 5:20/km
Heart Rate: 127 avg / 139 max

Another easy day in Spain. Definitely getting some heat acclimatisation. Could run close to my normal easy pace for 5-6 km before starting to feel cooked.

Week 28 | 7 hours / 75 km #

Run: 6 hours 31 minutes / 75 km
Strength: 40 minutes

13.07.25 | Sneak training days 3-6 # | ↑

Duration: 20:00

Figured I'd collect several days into one session. 100+ pushups per day, 410 total. 150 situps or thereabouts.

13.07.25 | Easy long # | ↑

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Summary

Duration: 1:20:00
Distance: 14.48 km
Pace: 5:32/km
Heart Rate: 127 avg / 143 max

In the Spanish heat. Had to stop to buy a bottle of water. Otherwise managed to keep HR reasonably controlled. Seems like there's some degree of heat adaptation coming on. Good week considering the travel and conditions in Spain! 6h 31min and 75 km of running with 88 minutes and 21.7 km of sub threshold. About 40 minutes of strength training.

12.07.25 | 10 x 3 min (ish) # | ↑

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Summary

Duration: 58:59
Distance: 11.97 km
Pace: 4:56/km
Heart Rate: 138 avg / 170 max

Pace 406/km (426-357). Power 419W (378-437). 6.9 km / 2826 min Sub Threshold. Mess of a workout! Toilets along the beach promenade were closed. Had to go. Ran back to the apartment building and did some laps around the block. Not a wash, but on to the next!

11.07.25 | Easy # | ↑

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Summary

Duration: 46:27
Distance: 8.05 km
Pace: 5:46/km
Heart Rate: 128 avg / 140 max

Didn't get out until 830AM. Sun was scorching from start to finish! Takes significant effort to run slow enough to keep the intensity low enough in these conditions. If I let my mind wander for a few minutes I'll quickly find my HR at 80% because that's the pace that feels easy from a mechanical point of view.

10.07.25 | 5 x 6 min # | ↑

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Summary

Duration: 1:05:16
Distance: 13.39 km
Pace: 4:52/km
Heart Rate: 141 avg / 172 max

Pace 357/km (404-354). Power 419W (403-426). 7.6 km / 3000 min Sub Threshold. Second workout in Spain. Early start and not the worst conditions. Sun was behind a low cloud cover until the last couple of reps, so managed to keep a decent clip despite running only to heart rate.

09.07.25 | Easy # | ↑

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Summary

Duration: 45:42
Distance: 8.35 km
Pace: 5:28/km
Heart Rate: 127 avg / 143 max

Cloudy day with a bit of wind. HR to pace not too bad, but drift a bit more pronounced than usual.

09.07.25 | Sneak training day 2 # | ↑

Duration: 10:00

20 pullups, 40 pushups.

08.07.25 | 3 x 10 min # | ↑

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Summary

Duration: 49:43
Distance: 10.42 km
Pace: 4:46/km
Heart Rate: 151 avg / 173 max

Pace 412/km (418-406). Power 401W (390-412). 7.2 km / 3021 min Sub Threshold. Bit of a late start for the first session in Spain. Sun was up, but had a patchy cloud cover and some wind for cooling. Still 27 degrees Celsius. Ran to HR and effort, and no thought for pace. Went fine. 20-30 sec/km seems to be the necessary adjustment in this heat, without too much direct sun. Thinking about getting on the treadmill for the next few sessions, but will have to see about that.

08.07.25 | Sneak training day 1 # | ↑

Duration: 10:00

100 pushups in bouts of 20 throughout the afternoon. 40 shoulder rolls with loaded shopping bags!

07.07.25 | Easy # | ↑

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Summary

Duration: 45:46
Distance: 8.38 km
Pace: 5:28/km
Heart Rate: 127 avg / 140 max

Early run before travelling to Spain. Bring the heat!

Week 27 | 7 hours / 68 km #

Run: 5 hours 42 minutes / 68 km
Strength: 1 hour 35 minutes

06.07.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 40:58
Heart Rate: 88 avg / 117 max

Push-pull plus some core. Let's see if I can squeeze in an hour of strength per week the next couple of weeks as well, as vacation starts in earnest.

06.07.25 | Easy long # | ↑

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Summary

Duration: 1:22:20
Distance: 14.95 km
Pace: 5:30/km
Heart Rate: 129 avg / 144 max

Slow running and high heart rates! Another week in the bag, though. 6h 23min and 76 km of running with 90 minutes and 23.4 km of sub threshold. 82 minutes of strength training.

05.07.25 | 8 x 1000m # | ↑

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Summary

Duration: 59:02
Distance: 13.02 km
Pace: 4:32/km
Heart Rate: 145 avg / 170 max

Pace 344/km (347-343). Power 450W (443-458). 8 km / 2959 min Sub Threshold. Breathing even more constricted than earlier in the week. Feels like I'm at 50% capacity. Almost certain it's a side effect of the mometasone nasal spray rather than caused by allergies. Which is a bit of a bummer, seeing as it does relieve the constant head and face sinus aches that are caused by the allergies. In other news, it was pissing down the entire session.

04.07.25 | Bodyweight # | ↑

Duration: 13:33

Random assortment of pullups and pushups. All I had time for!

03.07.25 | 5 x 1600m # | ↑

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Summary

Duration: 54:17
Distance: 11.70 km
Pace: 4:38/km
Heart Rate: 152 avg / 176 max

Pace 345/km (347-344). Power 449W (444-453). 8 km / 3004 min Sub Threshold. Felt good and just let the pace come. Last two first 1600s under 6 minutes in a few years, so fitness must be coming along. Sinuses a little blocked on account of allergies, so breathing a little more strained than ideal. Should've maybe held back a bit, but feel and HR were right, so hey-ho.

02.07.25 | Easy # | ↑

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Summary

Duration: 46:19
Distance: 8.63 km
Pace: 5:22/km
Heart Rate: 129 avg / 142 max

Just a lunch run. It's getting hot. Which is good, because I need the heat training before 10 days in Spain.

01.07.25 | 3 x 10 min # | ↑

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Summary

Duration: 55:06
Distance: 11.37 km
Pace: 4:51/km
Heart Rate: 148 avg / 173 max

Treadmill pace 16.0 (1), 16.2 (2) and 16.5 (3). Lactate 2.0 (3). 3000 min Sub Threshold. Hopped on the home tread this morning to see how easily I could dial in a Sub T workout. Just in case. Quite easily, it turns out! Respiratory rate quite high, lactate a bit low. All things considered, I think intensity was about spot on, though.

01.07.25 | Full body # | ↑

Duration: 41:27

Push-pull upper body at home, plus squats and core.

30.06.25 | Easy # | ↑

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Summary

Duration: 45:08
Distance: 8.61 km
Pace: 5:14/km
Heart Rate: 128 avg / 143 max

That's a wrap on June. 279 km of running and a bit of strength training (but not enough). Four days off running in total, but I spent three of them hiking up mountains with a 20 kg backpack, so I'll give myself a pass on those. July will be slightly more challenging, but let's see if I can keep the streak alive!

Week 26 | 6 hours / 73 km #

Run: 6 hours 10 minutes / 73 km
Strength: 31 minutes

29.06.25 | Easy long # | ↑

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Summary

Duration: 1:20:22
Distance: 14.92 km
Pace: 5:23/km
Heart Rate: 126 avg / 148 max

Last one up north for this time. Decent temps and not too windy, so perfect morning for a run. 6h 9min and 72 km running for the week. But only one 38 min strength session needs to be rectified next week. Still, I'll take that for a week with a bit of travelling.

28.06.25 | 5000m time trial # | ↑

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Summary

Duration: 40:11
Distance: 9.18 km
Pace: 4:23/km
Heart Rate: 152 avg / 186 max

Track time trial. Ran 1737. 9 second improvement on five weeks ago. Thought I'd run a little faster, but I came for honest answers! +5 kg and +55 seconds compared to my 5k PB. Back to work.

27.06.25 | Easy # | ↑

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Summary

Duration: 46:13
Distance: 8.48 km
Pace: 5:27/km
Heart Rate: 129 avg / 142 max

Slept in, got out. 20 degrees and very little wind. Perfect Northern-Norwegian summer weather!

26.06.25 | 5 x 1600m # | ↑

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Summary

Duration: 56:50
Distance: 12.46 km
Pace: 4:34/km
Heart Rate: 150 avg / 173 max

Pace 352/km (356-349). 8 km / 3058 min Sub Threshold. On the road by the coast after travelling up north with the family this morning. Wet and windy! But felt fine, and it was honestly nice to get a bit of a break from the monotony of the track.

25.06.25 | Easy # | ↑

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Summary

Duration: 46:14
Distance: 8.58 km
Pace: 5:23/km
Heart Rate: 132 avg / 144 max

Heart rate quite elevated. On the nice side, first run in a box fresh pair of Vomero 18. Soft and nice! Almost a bit too soft after running in shoes with 1500+ km on them the last few months ^_^

24.06.25 | 3 x 2400m # | ↑

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Summary

Duration: 55:03
Distance: 11.22 km
Pace: 4:54/km
Heart Rate: 141 avg / 173 max

Pace 348/km (352-345). 7.2 km / 2727 min Sub Threshold. Neighbour joined up for an early morning outing. Switched it back to 6 lap reps to make it easier to coordinate. Felt good. HR quite low. Don't think it's because I'm overworked, so taking it as a good sign.

23.06.25 | Easy treadmill # | ↑

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Summary

Duration: 45:09
Distance: 8.03 km
Pace: 5:37/km
Heart Rate: 122 avg / 133 max

Early start in the work gym. Just putting in the time. Drift is still ridiculous on the tread at a fairly modest pace.

23.06.25 | Upper body # | ↑

Duration: 31:33

Quick one before work in the work facilities after a treadmill jog. Push-pull chest and shoulders plus some core.

Week 25 | 8 hours / 75 km #

Run: 6 hours 30 minutes / 75 km
Strength: 1 hour 57 minutes

22.06.25 | Easy long on trail # | ↑

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Summary

Duration: 1:21:25
Distance: 12.03 km
Pace: 6:46/km
Heart Rate: 123 avg / 155 max

I'll be honest, I don't particularly enjoy trail running. I'll take a wide open country road any day, dirt or even paved, any day of the week! Got the time in here, though, and had company from the neighbour which helped. Got the work done this week. 6h 26m and 74km, with ~91 min / 23.8 km Sub Threshold. Just shy of 2 hours of strength training.

21.06.25 | Full body # | ↑

Duration: 38:11

Home gym. Usual push-pull upper body plus squats. Very light on the weight for the squats, with 3 x 5 reps. Trying to find the right approach for legs that won't impact the running too much.

21.06.25 | 8 x 1000m # | ↑

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Summary

Duration: 59:54
Distance: 12.06 km
Pace: 4:58/km
Heart Rate: 153 avg / 177 max

Pace 347/km (349-347). Lactate 2.3 (4), 2.0 (8). 8 km / 3021 min Sub Threshold. Last lactate measurement probably a faulty value. Too sweaty! If I were to guess it was probably close to 3.0, so maybe went a little too hard. Got out a bit late and it was probably +10 degrees Celsius hotter than my normal workout temps. Hopefully the damage isn't too bad.

20.06.25 | Easy morning # | ↑

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Summary

Duration: 45:02
Distance: 8.58 km
Pace: 5:15/km
Heart Rate: 127 avg / 140 max

Five for five with early AM runs this week. Great weather continues! Not much else to report.

19.06.25 | 5 x 1600m # | ↑

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Summary

Duration: 59:10
Distance: 12.72 km
Pace: 4:39/km
Heart Rate: 147 avg / 175 max

Pace 349/km (354-345). Lactate 2.4 (5). 8 km / 3036 min Sub Threshold. Felt decent, so decided to push the pace a little to see how close I could get without burning myself. Let HR and breathing guide me as to how much I could push without going too far. Was happy, if a but surprised, to see that lactate was well within the upper limits of threshold — which sits at around 2.8 mmol for me.

18.06.25 | Easy lunch # | ↑

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Summary

Duration: 46:18
Distance: 8.56 km
Pace: 5:25/km
Heart Rate: 129 avg / 143 max

Dropped the early morning run in favour of another 10 hour night. Was a good call, as I managed to squeeze this one in during lunch. Heart rate quite a bit higher at midday compared to in the early morning hours. Getting hot, too!

18.06.25 | Upper body # | ↑

Duration: 36:44

Home gym. Pullups, dumbbells on the incline bench, shoulders and core.

17.06.25 | 3 x 2600m # | ↑

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Summary

Duration: 53:48
Distance: 11.91 km
Pace: 4:31/km
Heart Rate: 151 avg / 175 max

Pace 353/km (354-352). 7.8 km / 3019 min Sub Threshold. No power numbers because my watch inexplicably reset (and deleted the ConnectIQ power app) and I've been locked out of my Garmin account. And pressed on time this morning, so no lactate testing either. Still a good session, and right around where I should be in terms of intensity. I think.

16.06.25 | Upper body # | ↑

Duration: 42:05

In the work gym after the jog. Push-pull upper body, core (abs and back) and dips.

16.06.25 | Easy # | ↑

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Summary

Duration: 45:07
Distance: 8.72 km
Pace: 5:10/km
Heart Rate: 126 avg / 140 max

Nice morning. Cloudy, but comfortable t-shirt temps and no wind.

Week 24 | 8 hours / 75 km #

Run: 5 hours 33 minutes / 65 km
Hike: 2 hours 41 minutes / 11 km
Strength: 27 minutes

15.06.25 | Easy a little longer # | ↑

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Summary

Duration: 1:16:22
Distance: 14.30 km
Pace: 5:20/km
Heart Rate: 124 avg / 139 max

Nice weather for it. Cloudy with t-shirt temps and no wind. Legs heavy and body pretty tired. Must be the pollen explosion, or the two beers I had last night. Either way, got back to it this week. Missed one session, but 5h 28m and 65km, with ~61 min / 16 km sub threshold is still an OK week. Need to get back to the strength training routine next week, though. Just the one 27 min session this week.

14.06.25 | 8 x 1000m # | ↑

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Summary

Duration: 1:00:43
Distance: 11.99 km
Pace: 5:04/km
Heart Rate: 154 avg / 178 max

Pace 348/km (351-346). Power 437W (434-444). Lactate 2.7 (8). 8 km / 3028 min Sub Threshold. Slept in — 10 full hours out cold! — and got a late start. Quite warm already, and HR seemed generally elevated, from the warm up all through the cool down. Ran with the handbrake due to HR, but pushed the last rep with a few seconds to see where I was. Breathing told me I was right on the line, and lactate confirmed it. Grass pollen is out in force, so generally not feeling very fresh these days.

13.06.25 | Upper body # | ↑

Duration: 27:08

Push ups, pull ups and core. Not nothing!

13.06.25 | Easy morning # | ↑

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Summary

Duration: 45:20
Distance: 8.40 km
Pace: 5:24/km
Heart Rate: 130 avg / 142 max

Best I felt in a while. Ran 10 sec slower per km and heart rate a little higher. Sometimes these things just don't make sense.

12.06.25 | 5 x 1600m # | ↑

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Summary

Duration: 59:58
Distance: 12.71 km
Pace: 4:43/km
Heart Rate: 143 avg / 169 max

Pace 353/km (354-350). Power 434W (431-441). Lactate 2.1 (5). 8 km / 3105 min Sub Threshold. Good to be back to it. Felt a bit strained the first rep, but got going throughout.

11.06.25 | Easy # | ↑

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Summary

Duration: 44:46
Distance: 8.53 km
Pace: 5:15/km
Heart Rate: 125 avg / 137 max

Another easy day. Body still a bit banged up. Think I should be good for a workout tomorrow, though, but let's see.

10.06.25 | Easy # | ↑

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Summary

Duration: 45:56
Distance: 8.75 km
Pace: 5:15/km
Heart Rate: 124 avg / 139 max

Time to get the ball rolling again. Feeling quite banged up after the hikes, so keeping easy for a couple of days.

09.06.25 | Expedition Vesterålen day 4 # | ↑

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Summary

Duration: 2:41:29
Distance: 10.56 km
Pace: 15:18/km

223 metres elevation gain. Nice way to end the trip! We eventually got away from the snow, and from that point on had the nicest terrain of the trip. Quite stiff and sore, even after a full rest and particularly restorative day.

Week 23 | 13 hours / 63 km #

Hike: 8 hours 44 minutes / 21 km
Run: 3 hours 29 minutes / 42 km
Strength: 1 hour 20 minutes

07.06.25 | Expedition Vesterålen day 2 # | ↑

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Summary

Duration: 6:41:44
Distance: 14.89 km
Pace: 26:59/km

1179 metres elevation gain. Shit hike! One of the hardest physical challenges I've experienced. Began with a pretty hard climb up Memuruskaret, but it was 80% of the remaining 15 km on old and rotten snow that did it. Like walking in quicksand, and trail markers often hidden forced you to constantly search for the right path. Weather changed around lunch time, and the rain and fog didn't let up for the next two days.

06.06.25 | Expedition Vesterålen day 1 # | ↑

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Summary

Duration: 2:02:50
Distance: 5.98 km
Pace: 20:33/km

141 metres elevation gain. Nice and easy to get started. Trail quite wet and overgrown in the beginning, but otherwise quite comfortable. Started in the rain, ended up with perfect weather by the time we reached the campsite.

05.06.25 | 5 x 1600m # | ↑

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Summary

Duration: 57:19
Distance: 12.49 km
Pace: 4:35/km
Heart Rate: 152 avg / 175 max

Pace 348/km (351-345). Power 43W (433-447). Lactate 2.0 (3), 2.1 (5). 8 km / 3051 min Sub Threshold. Still a bit sluggish as I got out, and definitely felt like I was working throughout. Strange to see next to no increase in lactate the last two reps. Oh well, off to hike the Northern Norwegian mountains for a few days, so will take some days off from running.

05.06.25 | Full body # | ↑

Duration: 45:05

Deep squats, upper body push-pull and core. That's it for the week. Well, unless you're counting 50 kilometres in the mountains with the big backpack the next few days!

04.06.25 | Easy # | ↑

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Summary

Duration: 45:45
Distance: 8.65 km
Pace: 5:17/km
Heart Rate: 126 avg / 139 max

A bit tired and sluggish. Pissing down on the way home.

03.06.25 | 8 x 1000m # | ↑

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Summary

Duration: 1:01:32
Distance: 13.03 km
Pace: 4:43/km
Heart Rate: 147 avg / 174 max

Pace 349/km (352-344). Power 441W (436-450). Lactate 3.0 (8). 8 km / 3035 min Sub Threshold. Felt decent throughout, but I was definitely working towards the end. Interesting to see lactate above LT2 (around 2.8 mmol) here. That was unexpected. Shows that HR at 175 BPM or below isn't a foolproof guardrail. Will probably see me under 9 times out of 10, though.

02.06.25 | Upper body # | ↑

Duration: 35:11

Quick upper body push-pull routine. At the work gym before starting the workday.

02.06.25 | Easy treadmill # | ↑

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Summary

Duration: 45:01
Distance: 7.98 km
Pace: 5:39/km
Heart Rate: 124 avg / 134 max

I estimate the mental therapeutic effect of running on a treadmill to be a quarter of running outside. But sometimes logistical matters take precedence. In the gym at work.

Week 22 | 7 hours / 79 km #

Run: 6 hours 32 minutes / 79 km
Strength: 1 hour 23 minutes

01.06.25 | Easy long # | ↑

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Summary

Duration: 1:16:50
Distance: 14.76 km
Pace: 5:12/km
Heart Rate: 126 avg / 138 max

Not much to report here. Jogged for 37.5 minutes, turned and jogged back home. Mostly downhill going out, so the back half took a little longer. Week totals 6h 21m and 78 km running with ~90 min of Sub Threshold. 83 min strength training.

31.05.25 | 3 x 2400m # | ↑

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Summary

Duration: 55:43
Distance: 11.94 km
Pace: 4:40/km
Heart Rate: 143 avg / 170 max

Pace 353/km (356-350). Power 434W (426-442). Lactate 1.8 (2), 2.2 (3). 7.2 km / 2758 min Sub Threshold. Excellent conditions with the morning sun and, sensationally, no wind! Lactate and HR showed I could've pushed a bit today, but I decided to hold back. Still easing into this approach, so no point in riding too close to the line when I get some slack. Pace/power right on target.

30.05.25 | Easy morning # | ↑

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Summary

Duration: 45:43
Distance: 8.71 km
Pace: 5:15/km
Heart Rate: 128 avg / 139 max

Slept in. Got almost 9 hours! Sluggish the first half, but loosened up eventually. Left hamstring a little tight, but probably nothing to worry about.

30.05.25 | Full body # | ↑

Duration: 44:46

Squats, push-pull upper body, arms and core. Very easy on the squats on account of a light niggle in the frontal groin area. Really only noticeable on a full squat. Let's see if I end up regretting that one!

29.05.25 | 5 x 1600m # | ↑

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Summary

Duration: 1:00:19
Distance: 13.12 km
Pace: 4:36/km
Heart Rate: 151 avg / 175 max

Pace 353/km (356-349). Power 439W (433-446). Lactate 2.0 (3), 2.6 (5). 8 km / 3107 min Sub Threshold. Much better! Steady effort, never felt strained. Perfect morning with clear skies, low temps and no wind.

28.05.25 | Easy morning # | ↑

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Summary

Duration: 45:42
Distance: 8.49 km
Pace: 5:23/km
Heart Rate: 129 avg / 145 max

A brief intermission from the rain! Still feeling a little beat up. Got a good night's sleep, though, so let's see tomorrow.

27.05.25 | 8 x 1000m # | ↑

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Summary

Duration: 1:02:27
Distance: 13.05 km
Pace: 4:47/km
Heart Rate: 152 avg / 178 max

Pace 349/km (352-345). Power 440W (435-446). Lactate 1.7 (4), 2.3 (8). 8 km / 3049 min Sub Threshold. Heart rate and RPE high from the get go. Was convinced I'd have at least 3 in lactate the first test, and 4+ the second. Shows what I know! Nice weather at the outset, but storm came in and I was absolutely drenched on the last rep.

26.05.25 | Upper body # | ↑

Duration: 38:48

Pullups, chest, shoulders and core.

26.05.25 | Easy # | ↑

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Summary

Duration: 45:36
Distance: 8.64 km
Pace: 5:17/km
Heart Rate: 129 avg / 143 max

Temps are picking up, and I just dodged the rain. Nice way to get the week started.

Week 21 | 7 hours / 74 km #

Run: 6 hours 12 minutes / 74 km
Strength: 1 hour 38 minutes

25.05.25 | Easy long run # | ↑

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Summary

Duration: 1:15:53
Distance: 14.22 km
Pace: 5:20/km
Heart Rate: 127 avg / 141 max

Rain started as I opened the door to get out, and only increased throughout. One of those days it's good to just be done with it. Another solid week in the books, though. 6 hours and 74 kilometres of running with ~61 min of Sub Threshold and 18 min race effort. 98 min strength training.

24.05.25 | Bodyweight # | ↑

Duration: 22:15

Sore hip adductors, so no squats today. Just keeping up the routine with some pullups, pushups and planks.

24.05.25 | 5000 m time trial # | ↑

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Summary

Duration: 44:53
Distance: 9.83 km
Pace: 4:34/km
Heart Rate: 150 avg / 182 max

Time trial at the track. Came in at 1746. A little faster than I was expecting! Ran more or less dead even, from 334 first 1000 to 331 last 1000. Nothing extra to pick it up with towards the end, though. Which I suppose is to be expected alone at the track, at 6AM, in the pouring rain.

23.05.25 | Easy # | ↑

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Summary

Duration: 45:01
Distance: 8.45 km
Pace: 5:20/km
Heart Rate: 129 avg / 142 max

Another cold and windy morning.

22.05.25 | 5 x 1600 metres # | ↑

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Summary

Duration: 57:35
Distance: 12.40 km
Pace: 4:39/km
Heart Rate: 149 avg / 173 max

Pace 353/km (400-346). Power 436W (424-446). Lactate 1.8 (3), 2.7 (5). 8 km / 3109 min Sub Threshold. Hard work in the wind after staying up last night to watch United bottle it. Dependent on getting enough sleep while doing this thing.

21.05.25 | Upper body # | ↑

Duration: 37:43

The usual home upper body push-pull routine.

21.05.25 | Easy # | ↑

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Summary

Duration: 45:11
Distance: 8.60 km
Pace: 5:15/km
Heart Rate: 130 avg / 144 max

Looks like summer's over for now. Cold, grey and windy, and spent most of the run regretting that I left my gloves at home.

20.05.25 | 8 x 1000 metres # | ↑

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Summary

Duration: 58:50
Distance: 12.26 km
Pace: 4:48/km
Heart Rate: 150 avg / 175 max

Pace 348/km (354-341). Power 440W (431-451). Lactate 2.0 (4), 3.1 (8). 8 km / 3016 min Sub Threshold. Another good session. Riding that line right up against the tipping point the last couple of reps. Lactate readings confirm that I'm on the right side. Great learning for future sessions when I'm not measuring lactate.

19.05.25 | Upper body # | ↑

Duration: 38:18

Full upper body routine and core.

19.05.25 | Easy # | ↑

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Summary

Duration: 45:00
Distance: 8.41 km
Pace: 5:21/km
Heart Rate: 127 avg / 140 max

Perfect way to start the week. Warm and quiet in the sunrise. Saw two deer, a fox and a squirrel. And two cars.

Week 20 | 7 hours / 72 km #

Run: 6 hours 7 minutes / 72 km
Strength: 1 hour 35 minutes

18.05.25 | Full body # | ↑

Duration: 20:00

Squats, pullups and chins.

18.05.25 | Easy long run # | ↑

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Summary

Duration: 1:14:50
Distance: 14.23 km
Pace: 5:15/km
Heart Rate: 125 avg / 142 max

I can get used to these kinds of quote long runs unquote. Good week of training. 6 hours and 71 kilometres of running with ~77 min Sub Threshold. 95 min strength training.

17.05.25 | 3 x 2400 metres # | ↑

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Summary

Duration: 58:06
Distance: 11.94 km
Pace: 4:52/km
Heart Rate: 150 avg / 176 max

Pace 354/km (400-349). Power 433W (422-445). Lactate 1.5, 2.0, 2.9. 7.21 km / 2809 min Sub Threshold. Great session. Think that execution was just about spot on, as confirmed by the lactate readings. Nice morning, but wind picked up during the session and it was blowing a gale for the last rep.

16.05.25 | Easy # | ↑

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Summary

Duration: 44:27
Distance: 8.27 km
Pace: 5:22/km
Heart Rate: 128 avg / 145 max

E. Windy morning jog. Forgot myself for a minute going up a hill, and HR spiked with ten beats. Just run to feel on your easy days is terrible advice.

15.05.25 | 5 x 1400 metres # | ↑

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Summary

Duration: 49:44
Distance: 10.66 km
Pace: 4:40/km
Heart Rate: 147 avg / 173 max

Pace 358/km (410-350). Power 429W (408-442). 6.77 km / 2622 min ST. Cold and windy morning, so dropped the lactate measurements. Toilet break after the first rep, so session a little amputated. HR a little low, left hamstring a little tight. Might take need a little adjustment period to the new approach.

15.05.25 | Upper body # | ↑

Duration: 34:39

Upper body door gym, chest, shoulders, core.

14.05.25 | Easy # | ↑

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Summary

Duration: 45:02
Distance: 8.20 km
Pace: 5:29/km
Heart Rate: 127 avg / 142 max

E. Another early morning jog. Windy as and quite cold. Felt fine, though.

13.05.25 | 6 x 1000 metres # | ↑

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Summary

Duration: 51:09
Distance: 10.02 km
Pace: 5:06/km
Heart Rate: 148 avg / 173 max

Pace 354/km (404-349). Power 429W (411-438). 6 km / 2327 min ST. Lactate readings 1.1 (2), 3.2 (4) and 2.1 (6). Probably sweat contamination on the second reading. Legs not great after Saturday's relay leg. Felt really hard muscularly, even if it was relaxed aerobically.

12.05.25 | Easy # | ↑

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Summary

Duration: 44:24
Distance: 8.51 km
Pace: 5:13/km
Heart Rate: 126 avg / 138 max

E. Gray morning, but nice temp and no wind at all. HR quite low, so had to up the pace a little bit compared to recent easy runs to stick to an honest BPM. Trying my hand at some lactate testing during tomorrow's workout.

12.05.25 | Upper body # | ↑

Duration: 41:11

In the work gym after the run. Upper body push/pull routine.

Week 19 | 6 hours / 60 km #

Run: 5 hours 27 minutes / 60 km
Strength: 42 minutes

11.05.25 | Easy # | ↑

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Summary

Duration: 40:27
Distance: 7.43 km
Pace: 5:27/km
Heart Rate: 124 avg / 139 max

Sweating out some of the the post-race party beers from last night. Last day of slacking before starting the 3x sub-threshold schedule next week. 59 km and just over 6 hours total this week. Just the one strength session, which isn't great.

10.05.25 | Holmenkollstafetten stage 10 # | ↑

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Summary

Duration: 1:17:54
Distance: 13.29 km
Pace: 5:52/km
Heart Rate: 140 avg / 193 max

Relay race with Team Coop Elite 10th leg (The Long One). 2860 metres (with a serious net elevation drop, probably about 100 metres!) official time 923. Just about in line with what I expected. How much of a difference can a year of sirpoc Norwegian Singles training make? Check back same time next year to find out!

09.05.25 | Easy # | ↑

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Summary

Duration: 42:50
Distance: 7.64 km
Pace: 5:37/km
Heart Rate: 134 avg / 149 max

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.

08.05.25 | Easy # | ↑

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Summary

Duration: 33:15
Distance: 6.12 km
Pace: 5:26/km
Heart Rate: 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.

07.05.25 | Full body # | ↑

Duration: 42:55

Full body in the gym at work before starting the workday.

07.05.25 | Easy # | ↑

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Summary

Duration: 40:53
Distance: 7.16 km
Pace: 5:43/km
Heart Rate: 129 avg / 143 max

E Another crisp, clear morning jogging into the sunrise. Before heading to work and the gym there.

06.05.25 | 3 x 2.4 km # | ↑

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Summary

Duration: 52:51
Distance: 11.37 km
Pace: 4:39/km
Heart Rate: 150 avg / 174 max

Pace 400/km (405-352). 7.2km / 2848min 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.

05.05.25 | Easy # | ↑

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Summary

Duration: 39:25
Distance: 6.91 km
Pace: 5:42/km
Heart Rate: 125 avg / 137 max

E. Slept through the night and felt fine this morning. Beautiful sunrise!

Week 18 | 6 hours / 59 km #

Run: 5 hours 9 minutes / 59 km
Strength: 1 hour 13 minutes

04.05.25 | Easy # | ↑

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Summary

Duration: 30:03
Distance: 5.43 km
Pace: 5:32/km
Heart Rate: 124 avg / 137 max

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.

03.05.25 | Bodyweight # | ↑

Duration: 28:25

Squats, pullups and pushups.

03.05.25 | Easy # | ↑

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Summary

Duration: 48:20
Distance: 8.66 km
Pace: 5:35/km
Heart Rate: 128 avg / 143 max

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.

02.05.25 | 8 x 1 km # | ↑

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Summary

Duration: 59:16
Distance: 12.49 km
Pace: 4:45/km
Heart Rate: 153 avg / 175 max

355/km pace(412-351). 8km / 3126min 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.

01.05.25 | Strength # | ↑

Duration: 44:36

01.05.25 | Easy # | ↑

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Summary

Duration: 46:50
Distance: 8.14 km
Pace: 5:45/km
Heart Rate: 133 avg / 147 max

Late morning jog. Heart rate a bit elevated. Could be the travel, the lack of sleep or the pollen. Or all of the above.

30.04.25 | 4 x 1.75 km # | ↑

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Summary

Duration: 44:25
Distance: 9.40 km
Pace: 4:43/km
Heart Rate: 152 avg / 173 max

419 – 407/km pace. 7km / 2923min 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.

29.04.25 | Easy # | ↑

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Summary

Duration: 34:20
Distance: 6.25 km
Pace: 5:29/km
Heart Rate: 129 avg / 140 max

Managed to squeeze in a jog between workshops and dinner. Sweden “bjudar på” with absolute perfect spring weather. Clear skies and 20 Celsius.

28.04.25 | Easy # | ↑

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Summary

Duration: 46:40
Distance: 8.14 km
Pace: 5:44/km
Heart Rate: 126 avg / 141 max

Morning jog under a pink cloud cover. Contemplating sirpoc Norwegian Singles. Rest day tomorrow, probably, as I’m travelling for work.

Week 17 | 7 hours / 67 km #

Run: 5 hours 45 minutes / 67 km
Strength: 1 hour 17 minutes

27.04.25 | Long run # | ↑

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Summary

Duration: 1:59:14
Distance: 23.36 km
Pace: 5:06/km
Heart Rate: 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.

26.04.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 28:53
Heart Rate: 93 avg / 132 max

Quickly through the regular routine. Pullups, chest, shoulders, core.

26.04.25 | Easy # | ↑

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Summary

Duration: 43:10
Distance: 8.05 km
Pace: 5:22/km

Morning jog to start the weekend. Absolutely beautiful spring weather! Met two cars, no tractors but one russebuss.

25.04.25 | 2 x 5 x 400 metres # | ↑

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Summary

Duration: 54:05
Distance: 10.12 km
Pace: 5:21/km
Heart Rate: 145 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!

24.04.25 | Full body # | ↑

Duration: 49:01

Back to the regular routine. Squats + push/pull upper body and core. Surprisingly decent shape.

23.04.25 | Easy # | ↑

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Summary

Duration: 34:32
Distance: 6.18 km
Pace: 5:35/km
Heart Rate: 125 avg / 146 max

Morning jog before work. Very easy, trying to stay in z1.

22.04.25 | 6 x 1000 metres # | ↑

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Summary

Duration: 51:51
Distance: 10.92 km
Pace: 4:45/km
Heart Rate: 149 avg / 176 max

Early track workout. 6 x 1000m (1 min rest) from 406 to 347. Felt decent.

21.04.25 | Easy # | ↑

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Summary

Duration: 42:54
Distance: 8.49 km
Pace: 5:03/km
Heart Rate: 151 avg / 170 max

Easy jog to kick off the week. Beautiful weather.

Week 16 | 5 hours / 58 km #

Run: 4 hours 53 minutes / 58 km
Strength: 57 minutes

20.04.25 | Long run # | ↑

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Summary

Duration: 1:25:44
Distance: 16.90 km
Pace: 5:04/km
Heart Rate: 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.

19.04.25 | Body weight # | ↑

Duration: 28:24

Pullups in the doorgym, from wide to narrow grip. Chins and some chest and shoulders to round it off.

19.04.25 | 3 x 2000 metres # | ↑

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Summary

Duration: 47:13
Distance: 10.54 km
Pace: 4:29/km
Heart Rate: 159 avg / 186 max

Morning at the track. 3 x 2000m progression (814, 750, 720). Last one solidly in the red, but starting to feel good.

18.04.25 | Easy # | ↑

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Summary

Duration: 32:25
Distance: 6.58 km
Pace: 4:55/km
Heart Rate: 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.

17.04.25 | Easy # | ↑

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Summary

Duration: 42:14
Distance: 7.86 km
Pace: 5:22/km
Heart Rate: 140 avg / 153 max

Beautiful damp morning, warm and full of those post-rain smells.

17.04.25 | Upper body # | ↑

Duration: 29:03

Session in the door gym, and some chest and shoulders on the bench. Good workout day!

16.04.25 | Descending ladder workout # | ↑

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Elevation

Heart Rate

Summary

Duration: 44:50
Distance: 8.74 km
Pace: 5:08/km
Heart Rate: 160 avg / 181 max

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.

14.04.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 40:53
Distance: 7.56 km
Pace: 5:24/km
Heart Rate: 154 avg / 169 max

Morning jog.

Week 15 | 4 hours / 42 km #

Run: 3 hours 56 minutes / 42 km
Strength: 1 hour

13.04.25 | Upper body # | ↑

Duration: 20:10

Shoulders and chest.

13.04.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 56:05
Distance: 10.59 km
Pace: 5:18/km
Heart Rate: 157 avg / 172 max

Nice morning jog. Feeling better overall.

12.04.25 | Easy # | ↑

Duration: 20:48

Jolting the body out of the brainfog

11.04.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 53:51
Distance: 9.57 km
Pace: 5:38/km
Heart Rate: 143 avg / 160 max

Uplifting! Reflux definitely a little improved, and just a perfect morning for run. Ran on the trails and found it rejuvenating.

10.04.25 | Easy # | ↑

Route

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Elevation

Heart Rate

Summary

Duration: 50:23
Distance: 8.73 km
Pace: 5:46/km
Heart Rate: 139 avg / 161 max

Getting in a run to get something good out of this day.

09.04.25 | Body weight # | ↑

Duration: 20:00

Just something in the doorgym and some standing biceps/triceps. Doing a little while upright to avoid withering away.

09.04.25 | Easy # | ↑

Route

Splits

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Elevation

Heart Rate

Summary

Duration: 42:43
Distance: 7.29 km
Pace: 5:52/km
Heart Rate: 146 avg / 160 max

Reflux-crap a little better than yesterday. I’ll take it.

08.04.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 33:18
Distance: 6.13 km
Pace: 5:26/km
Heart Rate: 147 avg / 163 max

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!

Week 14 | 23 minutes / 4 km #

Run: 23 minutes / 4 km

05.04.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 23:50
Distance: 4.25 km
Pace: 5:37/km
Heart Rate: 142 avg / 168 max

Reflux getting me. Big chest pains, so had to stop and walk home.

Week 13 | 2 hours / 16 km #

Run: 1 hour 31 minutes / 16 km
Strength: 41 minutes

27.03.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 37:44
Distance: 6.95 km
Pace: 5:26/km
Heart Rate: 138 avg / 152 max

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.

25.03.25 | Team Coop Elite HKS tryouts # | ↑

Route

Splits

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Elevation

Heart Rate

Summary

Duration: 54:14
Distance: 8.82 km
Pace: 6:09/km
Heart Rate: 132 avg / 191 max

Team Coop Elite tryouts for Holmenkollstafetten! 1000M time trial. Ran 301. 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!

24.03.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 41:14
Heart Rate: 97 avg / 130 max

Warm up elliptical, upper body and some core.

Week 12 | 5 hours / 45 km #

Run: 4 hours 15 minutes / 45 km
Strength: 1 hour 7 minutes

23.03.25 | Easy long # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 1:47:55
Distance: 19.13 km
Pace: 5:38/km
Heart Rate: 130 avg / 152 max

Long run with the neighbour. Perfect weather.

22.03.25 | Easy # | ↑

Duration: 31:16

It’s not nothing. But that’s all it is.

21.03.25 | 5 x 400 metres # | ↑

Route

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Elevation

Heart Rate

Summary

Duration: 34:08
Distance: 6.46 km
Pace: 5:17/km
Heart Rate: 151 avg / 183 max

House cleaning day. A few quick track laps between rooms. 400s at 78, 77, 78 74, 73.

19.03.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 36:33
Heart Rate: 105 avg / 139 max

Upper body push-pull and core. Just not nothing!

18.03.25 | 8 x 1000 metres # | ↑

Route

Splits

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Elevation

Heart Rate

Summary

Duration: 1:12:25
Distance: 12.79 km
Pace: 5:40/km
Heart Rate: 143 avg / 173 max

Club workout. From 415 to 400. Comfortable, but it’s been a long time since the last proper workout.

17.03.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 40:40
Distance: 6.51 km
Pace: 6:15/km
Heart Rate: 158 avg / 165 max

Lunch jog with neighbour in great (but cold) spring weather.

Week 11 | 5 hours / 44 km #

Run: 4 hours / 44 km
Strength: 1 hour 29 minutes

16.03.25 | Easy long # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 1:33:17
Distance: 16.24 km
Pace: 5:45/km
Heart Rate: 146 avg / 168 max

Sunday long with André. Nice and easy in great weather, but windy as.

16.03.25 | Body weight # | ↑

Heart Rate

Summary

Duration: 16:25
Heart Rate: 106 avg / 135 max

A few body weight exercises after the run.

15.03.25 | Easy # | ↑

Duration: 39:51
Distance: 6.98 km
Pace: 5:42/km

In-between everything else with N on the bike on a packed Saturday

14.03.25 | 20 min tempo # | ↑

Splits

1

Heart Rate

Summary

Duration: 35:06
Distance: 7.60 km
Pace: 4:37/km
Heart Rate: 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.

13.03.25 | Full body # | ↑

Heart Rate

Summary

Duration: 42:36
Heart Rate: 103 avg / 150 max

Another just getting it done workout. Upper body and squats.

12.03.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 37:10
Distance: 6.80 km
Pace: 5:28/km
Heart Rate: 137 avg / 168 max

Evening treadmill after a loong day. Shogun on the screen to get it done. Wrist HR!

10.03.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 30:07
Heart Rate: 97 avg / 135 max

Early morning start in the work gym. Upper body.

10.03.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 35:11
Distance: 6.65 km
Pace: 5:17/km
Heart Rate: 142 avg / 150 max

Treadmill after lifting. Hot as always down there. Wrist HR.

Week 10 | 5 hours / 45 km #

Run: 4 hours 3 minutes / 45 km
Strength: 1 hour 21 minutes

09.03.25 | 5 x 800 metres # | ↑

Route

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Elevation

Heart Rate

Summary

Duration: 1:11:10
Distance: 13.74 km
Pace: 5:11/km
Heart Rate: 144 avg / 184 max

Honest hard VO2 Max workout with long WU and CD. 5 x 800m from 253 to 237. 16 days to HKS tryouts, 1000m time trial. Think under 320 should be within reach. 240 at 800 and then let rip last 200.

08.03.25 | Easy and sprints # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 48:49
Distance: 7.04 km
Pace: 6:56/km
Heart Rate: 128 avg / 168 max

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.

08.03.25 | Full body # | ↑

Heart Rate

Summary

Duration: 48:05
Heart Rate: 112 avg / 143 max

Usual push/pull upper body, squats and some stomach at the end.

07.03.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 40:04
Distance: 7.51 km
Pace: 5:20/km
Heart Rate: 143 avg / 157 max

Early start in the hotel gym. Good choices last night made this run possible.

04.03.25 | 2 x 10 min # | ↑

Route

Splits

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Elevation

Heart Rate

Summary

Duration: 41:07
Distance: 9.12 km
Pace: 4:31/km
Heart Rate: 156 avg / 181 max

Threshold workout with two times 10 minute after a progressive warm up, and two hill sprints in the warm down.

03.03.25 | Easy # | ↑

Duration: 41:59
Distance: 7.13 km
Pace: 5:53/km

Excellent weather running weather still.

03.03.25 | Upper body # | ↑

Duration: 33:33

Squeezed some pull-ups and upper body after the run

Week 9 | 5 hours / 42 km #

Run: 3 hours 41 minutes / 42 km
Strength: 1 hour 22 minutes

02.03.25 | Easy long # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 1:07:15
Distance: 12.72 km
Pace: 5:17/km
Heart Rate: 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.

01.03.25 | Full body # | ↑

Heart Rate

Summary

Duration: 41:03
Heart Rate: 110 avg / 139 max

Pull-ups, Bulgarian squats, upper body and core.

28.02.25 | 5 x 1000 m # | ↑

Route

Splits

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Elevation

Heart Rate

Summary

Duration: 49:13
Distance: 10.19 km
Pace: 4:50/km
Heart Rate: 159 avg / 187 max

5 x 1000m at the track. First 4 from 353-346, last one too hard at 333. 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.

27.02.25 | Full body # | ↑

Heart Rate

Summary

Duration: 41:10
Heart Rate: 123 avg / 152 max

Pull-ups, push-pull upper body, squats and abdomen.

27.02.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 33:36
Distance: 6.43 km
Pace: 5:14/km
Heart Rate: 144 avg / 163 max

Evening treadmill jog. Good double workout day!

26.02.25 | Easy # | ↑

Duration: 40:03
Distance: 7.44 km
Pace: 5:22/km

Another evening treadmill jog

24.02.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 30:56
Distance: 5.69 km
Pace: 5:26/km
Heart Rate: 165 avg / 183 max

Little treadmill jog

Week 8 | 3 hours / 23 km #

Run: 2 hours / 23 km
Strength: 1 hour 58 minutes

22.02.25 | 6 x 3 min # | ↑

Splits

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Heart Rate

Summary

Duration: 50:04
Distance: 10.20 km
Pace: 4:54/km
Heart Rate: 150 avg / 166 max

WU, reps at 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.

20.02.25 | Full body # | ↑

Duration: 46:15

Not feeling great, may be coming down with something. Just getting something in. Bulgarian squats and some upper body stuff.

19.02.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 39:11
Distance: 7.63 km
Pace: 5:08/km
Heart Rate: 154 avg / 171 max

Sun and fresh air to take a load off. Worked well today!

18.02.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 41:18
Heart Rate: 99 avg / 146 max

Upper body usual plus chins and narrow push-ups. Neck 98 % good with almost normal loads.

17.02.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 30:58
Distance: 5.56 km
Pace: 5:34/km
Heart Rate: 140 avg / 149 max

On the tread in the work gym after lifting. Good way to start the week.

17.02.25 | Full body # | ↑

Heart Rate

Summary

Duration: 31:21
Heart Rate: 101 avg / 136 max

Early in the work gym. Squats, pullups and abdomen before a half hour on the treadmill.

Week 7 | 6 hours / 44 km #

Run: 3 hours 27 minutes / 39 km
Strength: 1 hour 40 minutes
Nordic Ski: 1 hour 15 minutes / 6 km

16.02.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 30:07
Heart Rate: 112 avg / 147 max

Pull-ups, chest and shoulder press plus biceps and triceps.

16.02.25 | Nordic Ski # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 1:15:50
Distance: 5.60 km
Pace: 13:33/km
Heart Rate: 89 avg / 116 max

16.02.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 32:35
Distance: 6.14 km
Pace: 5:19/km
Heart Rate: 138 avg / 153 max

Another nice winter day outside.

15.02.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 56:04
Distance: 11.13 km
Pace: 5:02/km
Heart Rate: 150 avg / 168 max

5 min kms are the new 420 kms -S Nice weather, but -5 Celsius and freezing winds.

14.02.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 40:01
Distance: 7.29 km
Pace: 5:30/km
Heart Rate: 145 avg / 169 max

Cooked head after a day inside. Great to get some air.

13.02.25 | Full body # | ↑

Heart Rate

Summary

Duration: 1:10:03
Heart Rate: 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.

12.02.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 40:05
Distance: 7.38 km
Pace: 5:26/km
Heart Rate: 138 avg / 150 max

Early morning treadmill jog. Got in some good thinking. HR high.

10.02.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 38:50
Distance: 6.91 km
Pace: 5:37/km
Heart Rate: 143 avg / 160 max

Beat after too many Teams meetings. Needed some air, and I got some.

Week 6 | 5 hours / 38 km #

Run: 3 hours 13 minutes / 38 km
Strength: 1 hour 49 minutes

09.02.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 40:11
Distance: 7.48 km
Pace: 5:22/km
Heart Rate: 140 avg / 158 max

Another beautiful winter day. Good week. Got something in all seven days. Five hours total. On par!

08.02.25 | Full body # | ↑

Heart Rate

Summary

Duration: 54:36
Heart Rate: 117 avg / 157 max

Bulgarian split squats plus push/pull upper body. Glutes trashed.

07.02.25 | Progression run # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 38:38
Distance: 8.19 km
Pace: 4:43/km
Heart Rate: 164 avg / 178 max

Progression to threshold. Perfect winter conditions.

06.02.25 | Easy # | ↑

Duration: 35:49
Distance: 6.60 km
Pace: 5:25/km

Late evening on the home treadmill. Just getting something in.

05.02.25 | Full body # | ↑

Heart Rate

Summary

Duration: 54:31
Heart Rate: 108 avg / 139 max

Morning lifting at work gym. Upper push/pull and squats. Feeling better still in neck.

04.02.25 | 8 x 3 min # | ↑

Splits

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2

3

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9

Heart Rate

Summary

Duration: 38:44
Distance: 8.23 km
Pace: 4:42/km
Heart Rate: 161 avg / 176 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.

03.02.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 40:09
Distance: 7.47 km
Pace: 5:23/km
Heart Rate: 149 avg / 167 max

Home treadmill easy jog, Shogun S1E6.

Week 5 | 6 hours / 52 km #

Run: 3 hours 12 minutes / 38 km
Nordic Ski: 3 hours 6 minutes / 14 km
Strength: 39 minutes

02.02.25 | Full body # | ↑

Heart Rate

Summary

Duration: 39:55
Heart Rate: 106 avg / 141 max

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.

02.02.25 | With N # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 1:50:07
Distance: 8.36 km
Pace: 13:10/km
Heart Rate: 83 avg / 121 max

01.02.25 | With N # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 1:16:12
Distance: 5.51 km
Pace: 13:50/km
Heart Rate: 89 avg / 109 max

01.02.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 39:10
Distance: 7.23 km
Pace: 5:25/km
Heart Rate: 145 avg / 169 max

Outside in beautiful winter weather. Icy and slippery in places, but generally OK.

31.01.25 | 4 x 6 min # | ↑

Splits

1

2

3

4

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9

Heart Rate

Summary

Duration: 40:17
Distance: 8.32 km
Pace: 4:51/km
Heart Rate: 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.

30.01.25 | Easy # | ↑

Duration: 30:50
Distance: 5.71 km
Pace: 5:23/km

Exercise induced hypoglycemia. No pushing through, just had to get in and devour some crackers and chocolate.

28.01.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 37:15
Distance: 6.95 km
Pace: 5:21/km
Heart Rate: 141 avg / 153 max

Morning treadmill at work gym before work. Hot as always. Wrist HR.

27.01.25 | 10 x 3 min # | ↑

Splits

1

2

3

4

5

6

7

8

9

10

Heart Rate

Summary

Duration: 45:07
Distance: 9.57 km
Pace: 4:43/km
Heart Rate: 156 avg / 176 max

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.

Week 4 | 3 hours / 22 km #

Run: 1 hour 54 minutes / 22 km
Strength: 1 hour 9 minutes

26.01.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 35:05
Distance: 6.51 km
Pace: 5:24/km
Heart Rate: 134 avg / 160 max

Not nothing. Wrist HR.

22.01.25 | 5 x 5 min # | ↑

Splits

1

2

3

4

5

6

7

8

Heart Rate

Summary

Duration: 39:01
Distance: 7.90 km
Pace: 4:56/km
Heart Rate: 156 avg / 179 max

Short on time 5 x 5 min home tread. Good craic!

21.01.25 | Full body # | ↑

Duration: 1:09:16

10 pullups first series. Good to be back in the double digits.

20.01.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 40:06
Distance: 7.50 km
Pace: 5:21/km
Heart Rate: 143 avg / 170 max

Jog on home treadmill

Week 3 | 3 hours / 33 km #

Run: 2 hours 53 minutes / 33 km
Strength: 46 minutes

19.01.25 | 8 x 3 min # | ↑

Splits

1

2

3

4

5

6

7

8

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10

11

Heart Rate

Summary

Duration: 48:28
Distance: 10.03 km
Pace: 4:50/km
Heart Rate: 152 avg / 174 max

On the home tread. 15.6 (3), 15.8 (3), 16 (1), 16.2 (1) km/h. Toilet break after first. Otherwise good.

18.01.25 | Body weight # | ↑

Duration: 10:00

Pull- and pushups just to see how the neck strain holds up. So far, so good.

18.01.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 45:05
Distance: 8.31 km
Pace: 5:25/km
Heart Rate: 138 avg / 156 max

Home treadmill easy jog

17.01.25 | Full body # | ↑

Heart Rate

Summary

Duration: 36:17
Heart Rate: 107 avg / 153 max

Misc arms, shoulders, core, legs. Nursing strained neck muscles.

16.01.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 40:07
Distance: 7.41 km
Pace: 5:25/km
Heart Rate: 142 avg / 163 max

Another easy jog on home treadmill.

15.01.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 40:13
Distance: 7.44 km
Pace: 5:25/km
Heart Rate: 140 avg / 154 max

Treadmill at home. Hard to get going again.

Week 2 | 4 hours / 25 km #

Run: 2 hours 19 minutes / 25 km
Strength: 1 hour 53 minutes

11.01.25 | Easy in Hyde Park # | ↑

Summary Splits

Splits

1

Summary

Duration: 49:48
Distance: 8.15 km
Pace: 6:07/km

In London and running in Hyde Park.

09.01.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 1:00:00
Heart Rate: 103 avg / 147 max

The usual upper body routine.

08.01.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 41:03
Distance: 6.93 km
Pace: 5:56/km
Heart Rate: 137 avg / 154 max

Snow and ice, microspikes.

07.01.25 | 10 x 3 min # | ↑

Splits

1

2

3

4

5

6

7

8

9

10

11

Heart Rate

Summary

Duration: 48:50
Distance: 10.04 km
Pace: 4:52/km
Heart Rate: 153 avg / 175 max

Home treadmill. 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.

06.01.25 | Full body # | ↑

Heart Rate

Summary

Duration: 53:40
Heart Rate: 122 avg / 158 max

Squats, pushups, kettleswing, shoulder, arms, abs

Week 1 | 6 hours / 46 km #

Run: 3 hours 41 minutes / 42 km
Strength: 1 hour 42 minutes
Nordic Ski: 42 minutes / 3 km

05.01.25 | Easy # | ↑

Splits

1

Heart Rate

Summary

Duration: 43:20
Distance: 8.03 km
Pace: 5:24/km
Heart Rate: 128 avg / 140 max

Jog on the home treadmill

04.01.25 | Upper body # | ↑

Heart Rate

Summary

Duration: 48:24
Heart Rate: 99 avg / 138 max

Shoulders, chest, arms, abs

04.01.25 | Skiing with N # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 42:25
Distance: 3.40 km
Pace: 12:29/km
Heart Rate: 94 avg / 114 max

Plenty of chocolate.

03.01.25 | 4 x 6 min # | ↑

Splits

1

2

3

4

5

6

7

8

9

10

11

Heart Rate

Summary

Duration: 50:32
Distance: 10.05 km
Pace: 5:02/km
Heart Rate: 154 avg / 175 max

Home treadmill. From 15.6 – 16.2 km/h.

02.01.25 | Easy # | ↑

Route

Splits

1

Elevation

Heart Rate

Summary

Duration: 35:52
Distance: 6.25 km
Pace: 5:44/km
Heart Rate: 137 avg / 150 max

Snowjog after dropping off car for servicing

02.01.25 | Full body # | ↑

Duration: 54:00

Squats, pushups, shoulder press, biceps curl, abs

01.01.25 | 10 x 3 min # | ↑