Lars-Christian's website - Workout Log

02 May 2026 - Sunny morning jog (57:42)

2026-05-02T00:00:19+00:00

Run

Date: 02 May 2026

Duration: 57:42 | Distance: 10.26 km | Pace: 5:37/km | Heart Rate: 124 avg / 137 max bpm

Notes: That's where I need to be to keep heart rate at the right level. Average watt 311, as opposed to 328 on Thursday. Tried to keep below 330 at all times. Next to no cardiac drift throughout!

03 May 2026 - Sunday long (1:27:50)

2026-05-03T00:00:18+00:00

Run

Date: 03 May 2026

Duration: 1:27:50 | Distance: 15.74 km | Pace: 5:35/km | Heart Rate: 123 avg / 135 max bpm

Notes: Nice and easy enough. Heart rate right where it should be. Bare minimum week in terms of running load for the next few months, to see if I can bring fitness up a notch. Six weeks until the first race, a 5k on an airport strip! No real goals, just want to lay down a solid marker going into summer training.

04 May 2026 - Too slow? (45:42)

2026-05-04T00:00:17+00:00

Run

Date: 04 May 2026

Duration: 45:42 | Distance: 8.00 km | Pace: 5:43/km | Heart Rate: 113 avg / 128 max bpm

Notes: Average heart rate 58%. Max at 66%. Probably the lowest I've ever seen a run. Morning HR! Felt OK, except for a close call in getting back home to the toilet. Barely made it. Runners' problems.

05 May 2026 - Upper body (41:15)

2026-05-05T00:00:16+00:00

Strength

Date: 05 May 2026

Duration: 41:15

Notes: Getting back into it with the usual.

05 May 2026 - 3 x 8 min (52:05)

2026-05-05T00:00:15+00:00

Run

Date: 05 May 2026

Duration: 52:05 | Distance: 11.03 km | Pace: 4:43/km | Heart Rate: 142 avg / 171 max bpm

Notes: In trying to avoid the mistakes from last summer and early fall when trying three weekly threshold sessions, I've reduced the max HR limit. Will try not to go above 170 bpm, as opposed to the old target of 175. Combined with even easier easy runs, it'll hopefully give me the leeway I need to absorb the training productively this year. Good session here, and intensity spot on. 421, 423 and 430 watts for the reps. Reducing session volume this week to try and gain some freshness for Holmenkollstafetten on Saturday.

06 May 2026 - Easy lunch run (57:33)

2026-05-06T00:00:14+00:00

Run

Date: 06 May 2026

Duration: 57:33 | Distance: 10.23 km | Pace: 5:38/km | Heart Rate: 124 avg / 136 max bpm

Notes: Starting to dial in the correct easy day intensity. Pace and power quite similar here to Monday morning but heart rate average about 10 bpm higher — and exactly where it should be. Early morning and later in the day is night and day. Quite literally, I suppose.

07 May 2026 - 4 x 5 min (42:01)

2026-05-07T00:00:13+00:00

Run

Date: 07 May 2026

Duration: 42:01 | Distance: 8.90 km | Pace: 4:43/km | Heart Rate: 141 avg / 169 max bpm

Notes: Always think these workouts will be easy when I bring the volume down a bit. They never are! It's as if a few minutes this way or that doesn't make much of a difference for overall perceived effort. One more in the books, though. That's good. Consistent execution with 438, 436, 436, 436 watts for the reps.

08 May 2026 - Heavy legs (32:30)

2026-05-08T00:00:12+00:00

Run

Date: 08 May 2026

Duration: 32:30 | Distance: 6.01 km | Pace: 5:24/km | Heart Rate: 123 avg / 137 max bpm

Notes: As always the day before a race. Rarely have I ever before geared up for a race that will, hopefully, last less than four minutes! Running the fifth lap. Team goal is to get under an hour for the full fifteen laps. If I can squeeze under four minutes, I've done my part! Let's see how it goes.

08 May 2026 - Some quick lifting (31:50)

2026-05-08T00:00:11+00:00

Strength

Date: 08 May 2026

Duration: 31:50

Notes: Pullups, incline bench and shoulder press. Only to try and stop the decay!

09 May 2026 - Holmenkollstafetten stage 5 (1:15:28)

2026-05-09T00:00:10+00:00

Run

Date: 09 May 2026

Duration: 1:15:28 | Distance: 11.45 km | Pace: 6:35/km | Heart Rate: 132 avg / 188 max bpm

Notes: Relay race with Team Coop Elite. Got placed on the fifth leg this time around. 1200 metres is too short for me! Nowhere near digging deep enough, but I guess that comes from no experience with shorter races. Should've gone at least 5 seconds faster, maybe 10. Overall a good day for the team, though. Came in at 57:22 and 36th place out of 4983 teams. Solid improvement from last year's 1:01:42. Have to work to keep that rate of improvement next year!

11 May 2026 - Back to it with a rare evening run (50:25)

2026-05-11T00:00:09+00:00

Run

Date: 11 May 2026

Duration: 50:25 | Distance: 9.14 km | Pace: 5:31/km | Heart Rate: 121 avg / 133 max bpm

Notes: Involuntary rest day yesterday after Saturday's banquet. Not a chance of anything else. In fact just about getting in shape to run again here tonight. Felt fine once I got out. Nice spring evening. Cloudy, but comfortable.

13 May 2026 - Jog to pick up the bike (35:48)

2026-05-13T00:00:08+00:00

Run

Date: 13 May 2026

Duration: 35:48 | Distance: 6.68 km | Pace: 5:22/km | Heart Rate: 122 avg / 138 max bpm

Notes: Jeez, that weekend took it out of me. Time to pull myself together! Starting with picking up the bike from the station.

14 May 2026 - 5 x 6 min (54:59)

2026-05-14T00:00:07+00:00

Run

Date: 14 May 2026

Duration: 54:59 | Distance: 11.52 km | Pace: 4:46/km | Heart Rate: 148 avg / 171 max bpm

Notes: Slept in and jumped out of bed to get out and get the job done. Decent workout. 420, 425, 417, 436, 432 watts for the reps.

14 May 2026 - Quick upper body session (28:37)

2026-05-14T00:00:06+00:00

Strength

Date: 14 May 2026

Duration: 28:37

Notes: Pullups, incline bench chest press, bent over row, shoulder press and leg raises / situps superset. Tried to make it a quick one, to see how fast I can go through my ‘maintenance’ program. Just under a half hour, turns out.

15 May 2026 - Weather jog (58:04)

2026-05-15T00:00:05+00:00

Run

Date: 15 May 2026

Duration: 58:04 | Distance: 10.45 km | Pace: 5:33/km | Heart Rate: 123 avg / 137 max bpm

Notes: Rain, wind, hail, sun. Even a little thunder in the distance. All of the weathers. A little tired towards the end.

16 May 2026 - 8 x 3 min treadmill (55:14)

2026-05-16T00:00:04+00:00

Run

Date: 16 May 2026

Duration: 55:14 | Distance: 10.06 km | Pace: 5:29/km | Heart Rate: 142 avg / 171 max bpm

Notes: Wife got out early for the gym, so I hopped on the tread while the kids were taking it easy on this fine Saturday morning. Decided to call it once heart rate went above 170 BPM. Kept speed at 17 km/h all the way through. Tested lactate afterwards and it was 1.4. Definitely not too hard. Gotta keep testing to figure out the right way to determine max intensity.

17 May 2026 - National day long run 🇳🇴 (1:30:42)

2026-05-17T00:00:03+00:00

Run

Date: 17 May 2026

Duration: 1:30:42 | Distance: 16.09 km | Pace: 5:38/km | Heart Rate: 122 avg / 139 max bpm

Notes: Before a big day with the kids. Processions, hot dogs and ice cream, plus more fun besides!

18 May 2026 - Late night double (35:26)

2026-05-18T00:00:02+00:00

Run

Date: 18 May 2026

Duration: 35:26 | Distance: 6.46 km | Pace: 5:29/km | Heart Rate: 123 avg / 137 max bpm

Notes: Rare double to get in the remainder of the morning jog I didn't have time to finish. Very nice out. First evening this spring with something akin to summer temps.

18 May 2026 - Early morning treadmill (35:01)

2026-05-18T00:00:01+00:00

Run

Date: 18 May 2026

Duration: 35:01 | Distance: 6.18 km | Pace: 5:40/km | Heart Rate: 118 avg / 129 max bpm

Notes: Slept in and got out late. Only had time for about half of today's planned jog.

19 May 2026 - 3 x 10 min treadmill (53:41)

2026-05-19T00:00:00+00:00

Run

Date: 19 May 2026

Duration: 53:41 | Distance: 11.30 km | Pace: 4:45/km | Heart Rate: 147 avg / 170 max bpm

Notes: Wife early out the door, so had to jump on the treadmill. Break in the middle of the last rep because the smallest got up and ‘thought she needed to poop’. (She didn't!) Otherwise decent workout. First rep felt a bit cumbersome, but got into the groove from the second rep. 16.2 km/h on the treadmill for all reps.