Training Log Archive: KipIn the 7 days ending May 13, 2012:
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Sunday May 13, 2012 #
Running (Trails) 1:15:50 12.63 km (6:00 / km) +295m 5:23 / km
ahr:139 max:158 shoes: Mizuno WR13 (2011)
Saturday May 12, 2012 #
Running warm up/down 39:54 5.14 km (7:46 / km) +55m 7:22 / km
ahr:123 max:165 shoes: Asics Piranha SP4
Running Tempo hills (Besserud) 6:59 1.77 km (3:56 / km) +91m 3:08 / km
ahr:169 max:177 shoes: Asics Piranha SP4
As first year senior in the athletic world, too old to run in Tyrving's Junior team, and too bad shape in their elite team. Also, BI somehow couldnt manage to find 15 people who were willing to run the relay, so i was out of a team.
Got in contact with Grønn Hverdag via Twitter, as they needed a few extra runners. Was willing to run whatever they needed, so was put up on Besserud; 7th leg. They have Miljøfestival this 2nd of June, so it was (as Joe Biden puts it) a big fucking deal.
Had no tapering, but legs felt pretty okay. Started at a good pace, but wasnt really feeling it up the hill. Passed people consistently the entire way, so still felt pretty good. Average pulse of 169 means terrible running, as it probably should have been close to 180. So it still shows a lot of room for improvement. But a nice day nonetheless.
came 76th + probably all the elites beat me. 3 women beat me as well. Therese Johaug beat me with 10 seconds! damn it. Actually saw her before i started. She is tiny! like 150cm or something like that. DIdnt expect it at all. Also a woman I beat with 25 seconds on Sentrumsløpet, beat me with 1 second on this race. I really need to work on hill running. I think Besserud is a good hill to do some more workouts on.
Good news however. Grønn Hverdag found my running adequate, so i might jsut be running for them next year.
Running warm up/down 14:01 2.54 km (5:31 / km) +32m 5:11 / km
ahr:124 max:139 shoes: Asics Piranha SP4
Running warm up/down 13:19 [1] 2.28 km (5:50 / km) +3m 5:48 / km
ahr:101 max:131 shoes: Asics Hyperspeed 4
Friday May 11, 2012 #
Running (Trails) 44:13 7.97 km (5:33 / km) +74m 5:18 / km
ahr:127 max:148 shoes: Mizuno WR13 (2011)
Thursday May 10, 2012 #
Running warm up/down 15:10 3.28 km (4:38 / km)
ahr:135 max:154 shoes: Adidas Edge Spikes
Intervals (Track) (5*1km) 17:10 5.37 km (3:12 / km)
ahr:158 max:177 shoes: Adidas Edge Spikes
splits
3:24,72 --- (1:52) ... (3:06/km)
3:28,23 --- (2:08) ... (3:09/km)
3:33,65 --- (1:46) ... (3:15/km)
3:36,52 --- (2:25) ... (3:17/km)
3:06,55 ---
Fairly slow on these. Happy to see heart rate was low, so just means im tired. Was mostly focusing on good running flow, and not too much on getting good times. Still managed pretty good 1000m once going outside.
Running warm up/down (Breaks) 10:37 1.0 km (10:37 / km)
shoes: Adidas Edge Spikes
Running warm up/down 14:36 3.28 km (4:27 / km)
ahr:131 max:145 shoes: Adidas Edge Spikes
Wednesday May 9, 2012 #
Running (Trails) 25:59 4.4 km (5:54 / km) +23m 5:45 / km
ahr:129 max:149 shoes: Nike Pool Slippers+2
Tuesday May 8, 2012 #
Running 18:26 2.6 km (7:05 / km) +81m 6:08 / km
ahr:138 max:181 shoes: Asics Hyperspeed 3
Orienteering 14:16 2.7 km (5:17 / km)
shoes: Asics Hyperspeed 3
Running 39:06 2.17 km (17:59 / km) +48m 16:12 / km
ahr:90 max:136 shoes: Asics Hyperspeed 3
Monday May 7, 2012 #
Running (Terrain) 53:53 [1] 4.01 km (13:27 / km) +74m 12:19 / km
shoes: Mizuno WR12 (2009)
Orienteering 26:44 [1] * 2.25 km (11:54 / km) +36m 11:01 / km
shoes: Mizuno WR12 (2009)