Lars-Christian's website - Workout Log

Run: 5 x 6 min

2026-08-20T00:00:00+00:00

Type: Run
Distance: 11.46 km
Duration: 56:24
Climbing: 96 metres
Pace: 4:55/km
Power: 3.61 w/kg
Heart Rate: 75% avg / 87% max
Training Load: 54

Tried to keep it reasonably controlled. Adjusted for pace and wind, this is probably ‘safe pace’ for six minute reps at the moment. Don't think I'm near overdoing it, but I'll bring out the lactate monitor once I get a new batch of strips to confirm.

Run: Friday easy

2026-08-21T00:00:01+00:00

Type: Run
Distance: 7.65 km
Duration: 46:08
Climbing: 94 metres
Pace: 6:02/km
Power: 2.96 w/kg
Heart Rate: 63% avg / 69% max
Training Load: 23

LFS a bit high on the stairs, but felt decent while running. Otherwise nothing noteworthy to report.

Strength: Maintenance

2026-08-21T00:00:00+00:00

Type: Strength
Duration: 46:33

Pullups, low weight low squats, incline bench chest press, bent over row, shoulder press, flat bench flies, situps and leg raises. The groin hernia is back and bothersome, if not painful. Think these low squats might be the culprit.

Run: 10 x 3 min

2026-08-22T00:00:00+00:00

Type: Run
Distance: 12.44 km
Duration: 1:02:15
Climbing: 93 metres
Pace: 5:00/km
Power: 3.48 w/kg
Heart Rate: 74% avg / 88% max
Training Load: 56

Up and out early to take advantage of this beautiful fall morning! Crisp, clear and the smell of damp autumn fields all around me. Easy to get carried away on a day like this, but think I did well enough to stay in control. Last couple of reps could probably have been a touch slower, but no harm done, I think.

Run: Sunday easy longer

2026-08-23T00:00:00+00:00

Type: Run
Distance: 11.88 km
Duration: 1:17:30
Climbing: 132 metres
Pace: 6:31/km
Power: 2.72 w/kg
Heart Rate: 62% avg / 69% max
Training Load: 38

That's a week and it was by the book and according to plan. A few kilometres on trails here. Happy to stay below 70% of HR max here as well. Only missing a single gym session. Let's try to string together a few of these and see how I feel.

Run: Easy treadmill Monday

2026-08-24T00:00:00+00:00

Type: Run
Distance: 7.70 km
Duration: 45:00
Pace: 5:51/km
Power: 2.86 w/kg
Heart Rate: 60% avg / 64% max
Training Load: 20
Gear: Sole F85 home tread

First run on the new treadmill! Quite a different experience from my old one. Significantly bigger and sturdier. And well is that, because that's my lifetime treadmill budget spent! Will have to dial in the paces. Easy quite similar to running flat outside.

Run: 3 x 10 min treadmill

2026-08-25T00:00:00+00:00

Type: Run
Distance: 11.07 km
Duration: 56:55
Pace: 5:08/km
Power: 3.22 w/kg
Heart Rate: 73% avg / 85% max
Training Load: 48
Gear: Sole F85 home tread

Kicking off the day with an early workout. Set the pace to my calculated long rep speed limit and got it done. Felt fine. New treadmill is an absolute rolls royce compared to the old one. Running experience matches that of a decent studio treadmill. Absolute joy to run on!

Run: Glorious fall morning

2026-08-26T00:00:00+00:00

Type: Run
Distance: 7.77 km
Duration: 45:30
Climbing: 69 metres
Pace: 5:51/km
Power: 2.95 w/kg
Heart Rate: 62% avg / 69% max
Training Load: 22

Just perfect out. 7-8 degrees, clear but no wind, and the sun just coming up as I got out. These are the best days! One day I'll get to spend the rest of these days outside, after my run. But today the office awaits.

Run: 5 x 6 min treadmill

2026-08-27T00:00:00+00:00

Type: Run
Distance: 11.73 km
Duration: 1:00:03
Pace: 5:07/km
Power: 3.20 w/kg
Heart Rate: 72% avg / 84% max
Training Load: 49
Gear: Sole F85 home tread

Not my best day. Sleep has been a bit sub-par last couple nights. Luckily reading Bakken at the moment, and I picked up yesterday that you should always go out a little bit slow and have room to adjust up instead of risking having to do the opposite. Got through the session without trouble as a result of this approach. Could've been a tough one if I'd gone out ten seconds faster per kilometre.

Run: Lunch jog

2026-08-28T00:00:00+00:00

Type: Run
Distance: 7.77 km
Duration: 46:03
Climbing: 98 metres
Pace: 5:55/km
Power: 2.99 w/kg
Heart Rate: 64% avg / 70% max
Training Load: 25
Gear: Puma Velocity Nitro 4

Summer is giving way to fall. Gnarly wind bringing in the rain later today. At least it's not cold, though!

Run: Easy treadmill

2026-08-29T00:00:00+00:00

Type: Run
Distance: 7.72 km
Duration: 45:03
Pace: 5:50/km
Power: 2.85 w/kg
Heart Rate: 62% avg / 70% max
Training Load: 22
Gear: Sole F85 home tread

Up in the hourly hours for an early start football cup with the eight year old and his team. Went well! Hopped on the tread when we got back, as mum and the littlest were out. Signed up for a 5k race tomorrow. Time to get an honest gauge of current fitness level. Would've liked to feel a bit fresher here, but probably not to be expected after a full day on coaching duties.

Run: Warm up

2026-08-30T00:00:02+00:00

Type: Run
Distance: 2.37 km
Duration: 12:08
Pace: 5:07/km
Power: 3.25 w/kg
Heart Rate: 68% avg / 81% max
Training Load: 8
Gear: Nike Vaporfly 3

Inlcuding one 3 minute threshold rep. Felt astonishingly easy!

Run: Cool down jog

2026-08-30T00:00:01+00:00

Type: Run
Distance: 5.06 km
Duration: 33:55
Climbing: 5 metres
Pace: 6:42/km
Power: 2.65 w/kg
Heart Rate: 64% avg / 72% max
Training Load: 18
Gear: Saucony Triumph 23

Adding some extra kilometres to the day. Probably no point, but feels simple to do more work and think that's what'll bring more fitness.

Run: Norgestesten 5k

2026-08-30T00:00:00+00:00

Type: Run
Distance: 5.08 km
Duration: 17:50
Climbing: 8 metres
Pace: 3:31/km
Power: 4.74 w/kg
Heart Rate: 92% avg / 96% max
Training Load: 33
Gear: Nike Vaporfly 3

Official time 17:48. Exact same time as two and a half months back. Feels like a slap in the face, tbh. Put in some solid work for 10 out of the 11 weeks since that. Off week was illness. On the other hand, felt like everything went that day, while today was a distinctly mediocre day. Felt hard from the gun. Got pacing a bit wrong and went backwards towards the end. Was barely hanging on from 3k onwards today. Back then I had an extra gear in the last 2k. So if I'm being realistic I've probably raised the floor a bit in the last couple of months. Will keep at it and go for another test in 5 weeks!

Run: Hot morning

2026-08-31T00:00:00+00:00

Type: Run
Distance: 7.36 km
Duration: 44:33
Climbing: 88 metres
Pace: 6:03/km
Power: 2.91 w/kg
Heart Rate: 62% avg / 68% max
Training Load: 22
Gear: Nike Vomero 18

Well, felt unseasonably hot. Looked a bit damp and dreary out the window, so threw on a long sleeve. Wrong choice!

Run: Jog

2026-09-07T00:00:00+00:00

Type: Run
Distance: 8.13 km
Duration: 45:53
Climbing: 97 metres
Pace: 5:39/km
Power: 3.16 w/kg
Heart Rate: 62% avg / 68% max
Training Load: 22
Gear: Saucony Triumph 23

Feeling fresh. Big headwind going back home. Presumably blowing a bit when I was going out as well, but didn't notice anything hah. Couple of showers as well. But temperature absolutely perfect for running. Triumph 23 a very comfortable shoe! Up there with Vomero 18 for easy days.

Run: 3 x 10 min

2026-09-08T00:00:00+00:00

Type: Run
Distance: 11.44 km
Duration: 59:21
Pace: 5:11/km
Power: 3.18 w/kg
Heart Rate: 71% avg / 82% max
Training Load: 46
Gear: Sole F85 home tread, Adidas Evo SL white

Not good. Up early after a round of chest pains and poor sleep last night. Heart rate low and pace slow, but perceived effort and the talk test put me right at the edge of where I should be. Hopefully better days to come!

Run: Early morning jog

2026-09-09T00:00:00+00:00

Type: Run
Distance: 7.38 km
Duration: 44:25
Climbing: 82 metres
Pace: 6:01/km
Power: 2.94 w/kg
Heart Rate: 62% avg / 69% max
Training Load: 22
Gear: Puma Velocity Nitro 4

Damp and foggy. Less than 50 metres of sight in places. Otherwise not the best shape tbh, but HRV and RHR is good so I'm thinking it must be a blip!

Run: Red light day

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

Type: Run
Distance: 5.21 km
Duration: 30:11
Climbing: 48 metres
Pace: 5:47/km
Power: 3.05 w/kg
Heart Rate: 60% avg / 66% max
Training Load: 13
Gear: Saucony Triumph 23

Fall is the worst… Woke up with a bit of a cold yesterday. More congested this morning, and HRV followed suit dropping into the reds. Dropped the workout for a morning jog in the beautiful weather. Definitely the right call when pushing HR towards 130 bpm feels like hard work! Jogging or resting until I'm feeling alright again.

Run: Treadmill jog

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

Type: Run
Distance: 7.74 km
Duration: 45:02
Pace: 5:49/km
Power: 2.87 w/kg
Heart Rate: 63% avg / 70% max
Training Load: 23
Gear: Sole F85 home tread, Nike Vomero 18

After work. Felt better than yesterday when I woke up and throughout the day. But noticeably not at full health here. Hopefully I'll keep improving and will be ready for a workout tomorrow. But nothing to gain from rushing it.