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Training Log Archive: jmnipen

In the 7 days ending May 23, 2010:

activity	#	time	miles		km		+m
Running (Trails)	3	3:23:12	23.36	(8:42)	37.59	(5:24)	626
Running (Terrain)	1	2:55:34	11.06	(15:53)	17.79	(9:52)	892
Running	2	1:58:41	12.03	(9:52)	19.36	(6:08)	59
Intervals (Track)	2	19:24	3.85	(5:02)	6.2	(3:08)
Total	6	8:36:51	50.29	(10:17)	80.94	(6:23)	1577
[1-5]	6	8:13:18

2:55

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Sunday May 23, 2010 #

3 PM

Running (Trails) long 1:19:44 14.21 km (5:37 / km) +230m 5:11 / km
ahr:147 max:165 shoes: Mizuno WR12 (2009)

Long run to Muren. A lot nicer today. at the low 20s, sun came out, and the humidity was down. really could feel that the air just felt a lot cleaner, and a lot easier to breathe.

No tempo from Muren.

after 10km, a small nutrition "sprekk." was able to push.

Saturday May 22, 2010 #

3 PM

Running warm up/down 20:18 4.12 km (4:55 / km)
ahr:144 max:157 shoes: Mizuno WR12 (2009)

Running warm up/down (Sprints) 2:28 0.49 km (5:04 / km)
ahr:149 max:164 shoes: Asics Hyperspeed 3

Intervals (Track) (5*400m) 6:13 [5] 2.0 km (3:07 / km)
ahr:170 max:182 shoes: Asics Hyperspeed 3

5*400m with 200m jogs between. Liked this one even better than the 40s break, because this alowed higher heart rates at rest, even though a slight longer break. Quite tough.

Splits
1 34.87 + 36.77 = 71.64 --- (55)
2 37.10 + 37.67 = 74.77 --- (63)
3 37.18 + 38.92 = 76.10 --- (65)
4 38.18 + 39.50 = 77.68 --- (75)
5 36.40 + 35.95 = 72.35 ---

Alot more satisfied today than yesterday, although still a bit heavy legs.

Running warm up/down 20:06 2.78 km (7:14 / km)
ahr:134 max:141 shoes: Asics Hyperspeed 3

2 Loops between tempo intervals and speed workout. Intensities between each "drag" are combined to this one.

Intervals (Track) (2*400m + 2*200m) 3:18 [5] 1.2 km (2:45 / km)
ahr:151 max:179 shoes: Asics Hyperspeed 3

Part 2
Speed Workout

Splits
400m
1 32.08 + 33.50 = 65.58 --- (2:18)
2 33.95 + 35.50 = 69.45 --- (2:50)

200m
3 31.42 --- (1:59)
4 31.90 --- (2:33)

Running warm up/down 20:02 3.14 km (6:23 / km) +25m 6:08 / km
ahr:140 max:151 shoes: Mizuno WR12 (2009)

Friday May 21, 2010 #

2 PM

Running warm up/down 20:55 4.11 km (5:05 / km) +3m 5:04 / km
ahr:145 max:158 shoes: Mizuno WR12 (2009)

Running warm up/down (Sprints) 2:21 0.48 km (4:54 / km)
ahr:151 max:166 shoes: Asics Hyperspeed 3

Intervals (Track) (4*800m) 9:53 [5] 3.0 km (3:18 / km)
ahr:147 max:179 shoes: Asics Hyperspeed 3

Maybe the worst interval session ive had in my running career. Not sure what is going on, but me in a cancered state could run faster than that, so very dissapointing.

Planned to do 5*800m. felt good the first 400m, but only achieved 2.32. Second interval felt instantly that my legs just werent there at all, and couldnt really achieve anything. Tried a longer break and make a comeback on the 4th one, but collapsed after 500m, and stopped after 600m.

Splits
800m
1 75.77 + 76.63 = 2:32.40 --- (1:27)
2 78.13 + 81.65 = 2:39.78 --- (1:52)
3 77.83 + 80.97 = 2:38.80 --- (3:34)

600m
4 37.63 + 39.39 + 41.63 = 2:02.65

A sobering experience, and most likely all because of so many 5 hour weeks, so it means in the future, i need to cut out all BS training, and focus on many interval sessions, i4 workouts and endurance workouts.

Running warm up/down 32:31 4.24 km (7:40 / km) +31m 7:24 / km
ahr:144 max:157 shoes: Mizuno WR12 (2009)

warmdown, and the runs between intervals.

Thursday May 20, 2010 #

Note

Training vid finished. What up!

9 PM

Running (Trails) 42:33 8.69 km (4:54 / km) +94m 4:39 / km
ahr:150 max:163 shoes: Mizuno WR12 (2009)

2 loops around dæliskogen. not feeling great to do intervals today. big plan is doing them tomorrow.

splits
18:20
18:24

ca.4:20-4:25 behind race pace.

Wednesday May 19, 2010 #

6 PM

Running (Trails) long 1:20:55 14.68 km (5:31 / km) +302m 5:00 / km
ahr:149 max:172 shoes: Mizuno WR12 (2009)

>1min break at Muren => effektive running time: 1:19:41.
Course Record at 1:07:xx, but ran abou 500m longer, took the gravel on the fields. No pace today, so looks like I´m on track. Total behind: 10 mins.

Second day of summer, and this time its here to stay. positive. from 12-15 degrees with rain and wind to 25 and sun (skipping my favourite 18-20 weather entirely). Started to rain localy when i started and pretty much was like that throughout the entire time, except the ending. Was actually not bad, but it was so difficult to breath the humid and hot air. Its hard getting used to this kind of climate, so takes some adaptation.

Increasingly wet the closer i came to Muren.

Tempo from 7.5 to 9km.

Tuesday May 18, 2010 #

Note
(rest day)

Driving Home.

First day of summer! 22 degrees when i came home. what up!
More great weather in the future, so very nice!

Monday May 17, 2010 #

10 AM

Running (Terrain) long (Mountain) 2:55:34 ** 17.79 km (9:52 / km) +892m 7:53 / km
ahr:126 max:156 shoes: Mizuno WR12 (2009)

run at Ulrikken. Tough beginning. Warm at the bottom, but very cold on top. Reason why there are no trees at only 600m above sea level. At around 5km, was concerned I wouldnt make it. Some amazing views at 11km. a feww hundred meters down a cliff from view, so legs a bit nervous. Small tempo down the hill (even harder to maintain slow tempo, so not voluntary tempo). Low heart rate. The running at top was more difficult and rocky than i remembered, but i think it has all to do with it being very wet that day (but no rain)

According to connect.garmin: 20 minutes of non-movement. put it at 0 intensity.

C • Bergen 2

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