Workout log

• 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 ^_^

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

Pace 3:48/km (3:52-3:45). 7.2 km / 27:27 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.

• 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.

• Duration: 31:33
• Distance: -
• Pace: -
• Heart Rate: -

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

• 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.

• Duration: 59:54
• Distance: 12.07 km
• Pace: 4:58/km
• Heart Rate: 153 avg / 177 max

Pace 3:47/km (3:49-3:47). Lactate 2.3 (4), 2.0 (8). 8 km / 30:21 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.

• Duration: 38:11
• Distance: -
• Pace: -
• Heart Rate: -

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.

• 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.

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

Pace 3:49/km (3:54-3:45). Lactate 2.4 (5). 8 km / 30:36 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.

• 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!

• Duration: 36:44
• Distance: -
• Pace: -
• Heart Rate: -

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

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

Pace 3:53/km (3:54-3:52). 7.8 km / 30:19 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.

• 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.

• Duration: 42:05
• Distance: -
• Pace: -
• Heart Rate: -

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

• 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.

• Duration: 1:00:43
• Distance: 12.81 km
• Pace: 4:44/km
• Heart Rate: 154 avg / 178 max

Pace 3:48/km (3:51-3:46). Power 437W (434-444). Lactate 2.7 (8). 8 km / 30:28 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.

• 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.

• Duration: 27:08
• Distance: -
• Pace: -
• Heart Rate: -

Push ups, pull ups and core. Not nothing!

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

Pace 3:53/km (3:54-3:50). Power 434W (431-441). Lactate 2.1 (5). 8 km / 31:05 min Sub Threshold. Good to be back to it. Felt a bit strained the first rep, but got going throughout.

• 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.

• 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.

• Duration: 2:41:29
• Distance: 10.56 km
• Pace: 15:18/km
• Heart Rate: -

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.

• Duration: 6:36:00
• Distance: 19.25 km
• Pace: 20:34/km
• Heart Rate: -

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.

• Duration: 2:02:50
• Distance: 5.98 km
• Pace: 20:33/km
• Heart Rate: -

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.

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

Pace 3:51/km (3:54-3:48). Power 436W (432-432). Lactate 2.0 (3), 2.1 (5). 8 km / 30:51 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.

• Duration: 45:05
• Distance: -
• Pace: -
• Heart Rate: -

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!

• 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.

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

Pace 3:49/km (3:52-3:44). Power 441W (436-450). Lactate 3.0 (8). 8 km / 30:35 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 =< 175 BPM isn't a foolproof guardrail. Will probably see me under 9 times out of 10, though.

• 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.

• Duration: 35:11
• Distance: -
• Pace: -
• Heart Rate: -

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

• 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.

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

Pace 3:53/km (3:56-3:50). Power 434W (426-442). Lactate 1.8 (2), 2.2 (3). 7.2 km / 27:58 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.

• 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.

• Duration: 44:46
• Distance: -
• Pace: -
• Heart Rate: -

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!

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

Pace 3:53/km (3:56-3:49). Power 439W (433-446). Lactate 2.0 (3), 2.6 (5). 8 km / 31:07 min Sub Threshold. Much better! Steady effort, never felt strained. Perfect morning with clear skies, low temps and no wind.

• 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.

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

Pace 3:49/km (3:52-3:45). Power 440W (435-446). Lactate 1.7 (4), 2.3 (8). 8 km / 30:49 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.

• 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.

• Duration: 38:48
• Distance: -
• Pace: -
• Heart Rate: -

Pullups, chest, shoulders and core.

• 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.

• 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 17:46. A little faster than I was expecting! Ran more or less dead even, from 3:34 first 1000 to 3:31 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.

• Duration: 22:15
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 45:01
• Distance: 8.45 km
• Pace: 5:19/km
• Heart Rate: 129 avg / 142 max

Another cold and windy morning.

• Duration: 57:36
• Distance: 12.40 km
• Pace: 4:39/km
• Heart Rate: 149 avg / 173 max

Pace 3:53/km (4:00-3:46). Power 436W (424-446). Lactate 1.8 (3), 2.7 (5). 8 km / 31:09 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.

• Duration: 45:13
• 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.

• Duration: 37:43
• Distance: -
• Pace: -
• Heart Rate: -

The usual home upper body push-pull routine.

• Duration: 58:51
• Distance: 12.27 km
• Pace: 4:48/km
• Heart Rate: 150 avg / 175 max

Pace 3:48/km (3:54-3:41). Power 440W (431-451). Lactate 2.0 (4), 3.1 (8). 8 km / 30:16 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.

• 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.

• Duration: 38:18
• Distance: -
• Pace: -
• Heart Rate: -

Full upper body routine and core.

• 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.

• Duration: 20:00
• Distance: -
• Pace: -
• Heart Rate: -

Squats, pullups and chins.

• Duration: 52:10
• Distance: 11.94 km
• Pace: 4:22/km
• Heart Rate: 153 avg / 176 max

Pace 3:54/km (4:00-3:49). Power 433W (422-445). Lactate 1.5, 2.0, 2.9. 7.21 km / 28:09 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.

• Duration: 44:05
• Distance: 8.27 km
• Pace: 5:20/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.

• Duration: 45:27
• Distance: 10.66 km
• Pace: 4:16/km
• Heart Rate: 147 avg / 173 max

Pace 3:58/km (4:10-3:50). Power 429W (408-442). 6.77 km / 26:22 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.

• Duration: 34:39
• Distance: -
• Pace: -
• Heart Rate: -

Upper body door gym, chest, shoulders, core.

• Duration: 44:39
• Distance: 8.20 km
• Pace: 5:27/km
• Heart Rate: 127 avg / 142 max

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

• Duration: 42:08
• Distance: 10.02 km
• Pace: 4:12/km
• Heart Rate: 148 avg / 173 max

Pace 3:54/km (4:04-3:49). Power 429W (411-438). 6 km / 23:27 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.

• Duration: 44:22
• 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.

• Duration: 41:11
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 40:21
• Distance: 7.43 km
• Pace: 5:26/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.

• Duration: 1:09:31
• Distance: 13.29 km
• Pace: 5:14/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 9:23. 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!

• Duration: 42:51
• Distance: 7.63 km
• Pace: 5:36/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.

• Duration: 33:05
• Distance: 6.12 km
• Pace: 5:24/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.

• Duration: 40:11
• Distance: 7.16 km
• Pace: 5:36/km
• Heart Rate: 129 avg / 143 max

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

• Duration: 42:55
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 52:51
• Distance: 11.37 km
• Pace: 4:38/km
• Heart Rate: 150 avg / 174 max

Pace 4:00/km (4:05-3:52). 7.2km / 28:48min ST. Another good session. Too much spread between the reps still, but dialling in. Brought up the Stryd power values to see if they can help, and the answer is yes, they can. Rep averages 411, 420 and 435w.

• Duration: 39:34
• Distance: 6.91 km
• Pace: 5:43/km
• Heart Rate: 125 avg / 137 max

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

• Duration: 30:02
• Distance: 5.43 km
• Pace: 5:31/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.

• Duration: 48:20
• Distance: 8.66 km
• Pace: 5:34/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.

• Duration: 28:25
• Distance: -
• Pace: -
• Heart Rate: -

Squats, pullups and pushups.

• Duration: 59:16
• Distance: 12.49 km
• Pace: 4:44/km
• Heart Rate: 153 avg / 175 max

3:55/km pace(4:12-3:51). 8km / 31:26min ST. Not bad! Focus on trying to hone in on that ST intensity. Started waay too slow, but found the sweetspot as the session progressed.

• Duration: 46:51
• Distance: 8.15 km
• Pace: 5:44/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.

• Duration: 44:37
• Distance: -
• Pace: -
• Heart Rate: -

Full upper body routine. Contemplating where to best fit in these in to a more regimented running week.

• Duration: 44:26
• Distance: 9.41 km
• Pace: 4:43/km
• Heart Rate: 152 avg / 174 max

4:19 – 4:07/km pace. 7km / 29:23min ST. Good session. Was caught by surprise by thousands of youth out in the park with music and getting ready to party at 6AM. Surreal! Ran loops around the park instead.

• Duration: 34:21
• Distance: 6.26 km
• Pace: 5:29/km
• Heart Rate: 130 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.

• Duration: 46:40
• Distance: 8.16 km
• Pace: 5:43/km
• Heart Rate: 126 avg / 142 max

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

• Duration: 1:59:15
• 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.

• Duration: 43:11
• Distance: 8.07 km
• Pace: 5:21/km
• Heart Rate: -

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

• Duration: 28:53
• Distance: -
• Pace: -
• Heart Rate: -

Quick in the doorgym and a bit of chest and arms. Tomorrow would’ve been better, but packed program so this afternoon it was.

• Duration: 54:04
• Distance: 10.12 km
• Pace: 5:20/km
• Heart Rate: 143 avg / 179 max

Sunrise track session. 2 x 5 x 400m with 90 sec rec and 5 min set break. From 79 to 75. Hard work on a cold, clear and beautiful morning!

• Duration: 49:01
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 34:33
• Distance: 6.18 km
• Pace: 5:35/km
• Heart Rate: 126 avg / 146 max

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

• Duration: 51:52
• Distance: 10.93 km
• Pace: 4:44/km
• Heart Rate: 151 avg / 177 max

Early track workout. 6 x 1000m (1 min rest) from 4:06 to 3:47. Felt decent.

• Duration: 42:54
• Distance: 8.49 km
• Pace: 5:03/km
• Heart Rate: -

Easy jog to kick off the week. Beautiful weather.

• 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.

• Duration: 47:13
• Distance: 10.54 km
• Pace: 4:28/km
• Heart Rate: 159 avg / 186 max

Morning at the track. 3 x 2000m progression (8:14, 7:50, 7:20). Last one solidly in the red, but starting to feel good.

• Duration: 28:24
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 32:26
• 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.

• Duration: 42:10
• Distance: 7.85 km
• Pace: 5:22/km
• Heart Rate: -

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

• Duration: 29:03
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 44:50
• Distance: 8.74 km
• Pace: 5:07/km
• Heart Rate: -

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.

• Duration: 40:54
• Distance: 7.56 km
• Pace: 5:24/km
• Heart Rate: -

Morning jog.

• Duration: 56:05
• Distance: 10.59 km
• Pace: 5:17/km
• Heart Rate: -

Nice morning jog. Feeling better overall.

• Duration: 20:10
• Distance: -
• Pace: -
• Heart Rate: -

Shoulders and chest.

• Duration: 20:48
• Distance: -
• Pace: -
• Heart Rate: -

Jolting the body out of the brainfog

• Duration: 53:52
• Distance: 9.56 km
• Pace: 5:38/km
• Heart Rate: -

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

• Duration: 50:24
• Distance: 8.72 km
• Pace: 5:46/km
• Heart Rate: -

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

• Duration: 42:44
• Distance: 7.28 km
• Pace: 5:52/km
• Heart Rate: -

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

• Duration: 20:00
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 33:18
• Distance: 6.13 km
• Pace: 5:25/km
• Heart Rate: -

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!

• Duration: 23:50
• Distance: 4.24 km
• Pace: 5:37/km
• Heart Rate: -

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

• Duration: 37:44
• Distance: 6.94 km
• Pace: 5:26/km
• Heart Rate: -

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.

• Duration: 54:14
• Distance: 8.81 km
• Pace: 6:09/km
• Heart Rate: 131 avg / 191 max

Team Coop Elite tryouts for Holmenkollstafetten! 1000M time trial. Ran 3:01. Second in my heat and second best time overall. Should be good enough for a spot, but another tryout day next Tuesday so you never know. Well pleased with time and effort, but feels like I could go under 3 if I had known I was so close!

• Duration: 41:14
• Distance: -
• Pace: -
• Heart Rate: -

Warm up elliptical, upper body and some core.

• Duration: 1:47:07
• Distance: 19.13 km
• Pace: 5:35/km
• Heart Rate: 130 avg / 152 max

Long run with the neighbour. Perfect weather.

• Duration: 31:16
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 34:08
• Distance: 6.45 km
• Pace: 5:17/km
• Heart Rate: -

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

• Duration: 36:34
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 1:12:24
• Distance: 12.78 km
• Pace: 5:39/km
• Heart Rate: 142 avg / 172 max

Club workout. From 4:15 to 4:00. Comfortable, but it’s been a long time since the last proper workout.

• Duration: 40:40
• Distance: 6.51 km
• Pace: 6:14/km
• Heart Rate: -

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

• Duration: 1:33:17
• Distance: 16.24 km
• Pace: 5:44/km
• Heart Rate: 146 avg / 168 max

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

• Duration: 15:00
• Distance: -
• Pace: -
• Heart Rate: -

A few body weight exercises after the run.

• Duration: 39:51
• Distance: 6.98 km
• Pace: 5:42/km
• Heart Rate: -

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

• 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.

• Duration: 42:37
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 37:10
• Distance: 6.79 km
• Pace: 5:28/km
• Heart Rate: 137 avg / 146 max

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

• Duration: 30:07
• Distance: -
• Pace: -
• Heart Rate: -

Early morning start in the work gym. Upper body.

• Duration: 35:12
• Distance: 6.65 km
• Pace: 5:17/km
• Heart Rate: 142 avg / 150 max

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

• Duration: 1:11:09
• Distance: 13.74 km
• Pace: 5:10/km
• Heart Rate: 144 avg / 184 max

Honest hard VO2 Max workout with long WU and CD. 5 x 800m from 2:53 to 2:37. 16 days to HKS tryouts, 1000m time trial. Think under 3:20 should be within reach. 2:40 at 800 and then let rip last 200.

• Duration: 49:49
• Distance: 7.04 km
• Pace: 7:04/km
• Heart Rate: -

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.

• Duration: 48:05
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 40:05
• Distance: 7.50 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.

• Duration: 41:07
• Distance: 9.11 km
• Pace: 4:30/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.

• Duration: 41:59
• Distance: 7.13 km
• Pace: 5:53/km
• Heart Rate: -

Excellent weather running weather still

• Duration: 33:33
• Distance: -
• Pace: -
• Heart Rate: -

Squeezed some pull-ups and upper body after the run

• 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.

• Duration: 41:03
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 49:13
• Distance: 10.18 km
• Pace: 4:50/km
• Heart Rate: 159 avg / 187 max

5 x 1000m at the track. First 4 from 3:53-3:46, last one too hard at 3:33. 26 days until tryouts for Holmenkollstafetten. Got some work to do! Need for good weeks of training for a decent performance in the 1000m time trial.

• Duration: 41:10
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 33:36
• Distance: 6.42 km
• Pace: 5:14/km
• Heart Rate: -

Evening treadmill jog. Good double workout day!

• Duration: 40:03
• Distance: 7.44 km
• Pace: 5:22/km
• Heart Rate: -

Another evening treadmill jog

• Duration: 30:43
• Distance: 5.70 km
• Pace: 5:23/km
• Heart Rate: -

Little treadmill jog

• Duration: 31:15
• Distance: -
• Pace: -
• Heart Rate: -

Just a little lifting instead of nothing!

• Duration: 50:05
• Distance: 10.20 km
• Pace: 4:54/km
• Heart Rate: -

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.

• Duration: 46:15
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 39:12
• Distance: 7.62 km
• Pace: 5:08/km
• Heart Rate: -

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

• Duration: 41:18
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 31:21
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 30:59
• Distance: 5.55 km
• Pace: 5:34/km
• Heart Rate: -

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

• Duration: 32:36
• Distance: 6.13 km
• Pace: 5:19/km
• Heart Rate: -

Another nice winter day outside.

• Duration: 30:07
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 56:05
• Distance: 11.12 km
• Pace: 5:02/km
• Heart Rate: 149 avg / 168 max

5 min kms are the new 4:20 kms :-S Nice weather, but -5 Celsius and freezing winds.

• Duration: 40:01
• Distance: 7.28 km
• Pace: 5:29/km
• Heart Rate: -

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

• Duration: 1:10:04
• Distance: -
• Pace: -
• 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.

• Duration: 40:06
• Distance: 7.37 km
• Pace: 5:26/km
• Heart Rate: 138 avg / 150 max

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

• Duration: 38:51
• Distance: 6.90 km
• Pace: 5:37/km
• Heart Rate: -

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

• 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!

• Duration: 54:36
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 38:39
• Distance: 8.18 km
• Pace: 4:43/km
• Heart Rate: -

Progression to threshold. Perfect winter conditions.

• Duration: 35:49
• Distance: 6.60 km
• Pace: 5:25/km
• Heart Rate: -

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

• Duration: 54:32
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 38:45
• Distance: 8.23 km
• Pace: 4:42/km
• Heart Rate: 151 avg / 174 max

8 x 3 min home tread, 16 (4), 16.2 (2), 16.4 (1), 16.5 (1). Toilet break after first two reps. Otherwise OK.

• Duration: 40:10
• Distance: 7.46 km
• Pace: 5:23/km
• Heart Rate: -

Home treadmill easy jog, Shogun S1E6.

• Duration: 39:55
• Distance: -
• Pace: -
• Heart Rate: -

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.

• Duration: 39:11
• Distance: 7.22 km
• Pace: 5:25/km
• Heart Rate: -

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

• Duration: 40:17
• Distance: 8.31 km
• Pace: 4:50/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.

• Duration: 30:50
• Distance: 5.71 km
• Pace: 5:23/km
• Heart Rate: -

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

• Duration: 40:16
• Distance: 7.25 km
• Pace: 5:33/km
• Heart Rate: 141 avg / 153 max

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

• Duration: 45:07
• Distance: 9.56 km
• Pace: 4:43/km
• Heart Rate: 155 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.

• Duration: 35:06
• Distance: 6.50 km
• Pace: 5:24/km
• Heart Rate: 134 avg / 160 max

Not nothing. Wrist HR.

• Duration: 39:02
• Distance: 7.90 km
• Pace: 4:56/km
• Heart Rate: 155 avg / 179 max

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

• Duration: 1:09:16
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 40:06
• Distance: 7.50 km
• Pace: 5:20/km
• Heart Rate: -

Jog on home treadmill

• Duration: 48:28
• Distance: 10.03 km
• Pace: 4:49/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.

• Duration: 45:06
• Distance: 8.31 km
• Pace: 5:25/km
• Heart Rate: 138 avg / 157 max

Home treadmill easy jog

• Duration: 10:00
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 36:05
• Distance: -
• Pace: -
• Heart Rate: -

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

• Duration: 40:07
• Distance: 7.41 km
• Pace: 5:24/km
• Heart Rate: -

Another easy jog on home treadmill.

• Duration: 40:13
• Distance: 7.44 km
• Pace: 5:24/km
• Heart Rate: -

Treadmill at home. Hard to get going again.

• Duration: 48:12
• Distance: 8.15 km
• Pace: 5:54/km
• Heart Rate: -

In London and running in Hyde Park.

• Duration: 1:00:00
• Distance: -
• Pace: -
• Heart Rate: 103 avg / 147 max

The usual upper body routine.

• Duration: 41:03
• Distance: 6.93 km
• Pace: 5:55/km
• Heart Rate: 137 avg / 154 max

Snow and ice, microspikes.

• Duration: 48:50
• Distance: 10.04 km
• Pace: 4:51/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.

• Duration: 53:20
• Distance: -
• Pace: -
• Heart Rate: 99 avg / 138 max

Squats, pushups, kettleswing, shoulder, arms, abs

• Duration: 43:20
• Distance: 8.03 km
• Pace: 5:23/km
• Heart Rate: 128 avg / 140 max

Jog on the home treadmill

• Duration: 48:24
• Distance: -
• Pace: -
• Heart Rate: 99 avg / 138 max

Shoulders, chest, arms, abs

• Duration: 50:32
• Distance: 10.05 km
• Pace: 5:01/km
• Heart Rate: 154 avg / 175 max

Home treadmill. From 15.6 – 16.2 km/h.

• Duration: 54:00
• Distance: -
• Pace: -
• Heart Rate: -

Squats, pushups, shoulder press, biceps curl, abs

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

Snowjog after dropping off car for servicing

• Duration: 50:05
• Distance: 10.24 km
• Pace: 4:53/km
• Heart Rate: 153 avg / 171 max

Home treadmill, from 15.0 - 16.2 km/h