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Training Log Archive: jmnipen

In the 7 days ending Nov 11, 2012:

activity # timemileskm+m
  Running6 5:20:19 36.07(8:53) 58.05(5:31) 541
  Running (Trails)2 1:55:31 12.46(9:16) 20.06(5:46) 299
  Running Tempo1 40:19 5.83(6:55) 9.39(4:18) 96
  Intervals (Track)1 32:46 6.23(5:16) 10.03(3:16)
  Intervals1 24:18 4.38(5:33) 7.05(3:27) 201
  Total8 8:53:13 64.98(8:12) 104.57(5:06) 1137
  [1-5]8 8:53:01

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MoTuWeThFrSaSu

Sunday Nov 11, 2012 #

Running 1:23:56 intensity: (1:00:00 @1) + (23:56 @2) 15.91 km (5:17 / km)
shoes: Nike Pool Slippers+2

Wasnt in the mood to go running when it was raining like this. So damn tired of coming hope soaking wet, and then having to deal with the logistics of dealing with the soaked clothes, shoes and whatnot. Did have to wait til it was dark, but ran through the neighborhood to the border of Oslo, and around Stabekk. Nice evening. Quite easy to rake up the milages when doing urban running. Pretty, pretty good.
5 PM

Running long 15:42 intensity: (12 @0) + (7:39 @1) + (7:40 @2) + (11 @3) 3.0 km (5:14 / km) +40m 4:54 / km
ahr:136 max:153 shoes: Nike Pool Slippers+2

Saturday Nov 10, 2012 #

3 PM

Running (Trails) warm up/down 21:05 intensity: (10:34 @1) + (9:58 @2) + (33 @3) 3.64 km (5:47 / km) +45m 5:27 / km
ahr:137 max:155 shoes: Nike LunarSwift+

Running Tempo intervals (3x3km) 40:19 intensity: (1:42 @2) + (21:41 @3) + (16:56 @4) 9.39 km (4:18 / km) +96m 4:05 / km
ahr:157 max:168 shoes: Adidas X-Spikes

Tempo session on grass. Plan on doing 3x3km on threshold intensity. A little tougher maintaining the 3:40 pace on this type of surface, so not as quick, as well as maybe not being able be at i4, but very nice anyways.

Splits
1 13:05,40 --- (1:01)
2 12:36,20 --- (1:38)
3 13:04,50 --- (1:42)

S 01:33,10 --- (0:58)

On a good note, if Im able to get in almost 15km of running tomorrow, Ill be able to break a weekly of 100km of running for the first time in over 2 years. That would be pretty damn awesome.

Running (Trails) warm up/down (Breaks) 5:20 intensity: (2:39 @1) + (2:41 @2) 0.63 km (8:27 / km)
shoes: Adidas X-Spikes

Running (Trails) warm up/down 22:23 intensity: (11:24 @1) + (10:59 @2) 3.77 km (5:57 / km) +49m 5:35 / km
ahr:136 max:149 shoes: Nike LunarSwift+

Friday Nov 9, 2012 #

9 PM

Running long 1:23:48 intensity: (41:27 @1) + (41:10 @2) + (1:11 @3) 15.47 km (5:25 / km) +263m 5:00 / km
ahr:137 max:159 shoes: Nike LunarSwift+

Thursday Nov 8, 2012 #

7 PM

Running warm up/down 14:26 intensity: (1:35 @1) + (7:13 @2) + (5:38 @3) 3.28 km (4:24 / km)
ahr:147 max:157 shoes: Adidas Edge Spikes

Intervals (Track) (6x1600m) 32:46 intensity: (8:37 @4) + (24:09 @5) 10.03 km (3:16 / km)
ahr:160 max:181 shoes: Adidas Edge Spikes

6x1638m + 200m; at 3:18min/km; 3min breaks. 3 Laps of 546m

Intervals at Bislett. Since I cant train there before 7, was in slight time constraint towards the end. Did manage all my workout and 4 laps of cooldown, but had to get changed straight away before closing.

New plan for next year is to focus more on volume and quantity instead of speed and quality. The reason behind it, is to slow the intervals down just a few seconds, but add a few more reps. This should give me more intensity hours as well as being more rested afterwards, and in the long term make me better. That "should" work.

Made a goal to do a pace of around 3:18min/km, so just made sure to be below 20sec per 100m. Didnt quite work out what i would have to run each lap, but got a feel for sub 1:47 was good, and above 1:47 not so great.

Splits
1 --- 5:17.40 --- (3:00)
1:47,60
1:45,12
1:44,68

2 --- 5:19,30 --- (2:54)
1:44,75
1:47,57
1:46,98

3 --- 5:24,10 --- (3:56)
1:47,70
1:47,63
1:48,77

4 --- 2:23,25 --- (3:26)
1:46,82
1:48,18
1:48,25

5 --- 5:26,24 --- (3:14)
1:48,35
1:48,90
1:48,99

6 --- 5:26,23 --- (3:09)
1:46,25
1:51,18
1:48,80

Sprint
---29,77 ---

Fairly tough workout. Was quite nice mentally the first 2, but the 3rd and 4th, things started to become tough. Was certain before my 3rd one I had already done 3, and when realizing that I wasnt as far into my workout as previously thought, that didnt help. Same thing happend on my fourth one. Got a little better on the 5th and 6th, but still was getting slow and tired towards a long workout. Dont know what happened on the second lap of the last interval. Still managed an ok last split, so it wasnt the slowest interval.

Put in an extra 200m to make it >10km. Wasnt quite sure what my sprint would be, but it turned out to be just quite OK.

Running warm up/down (Breaks) 21:45 intensity: (13:24 @1) + (4:25 @2) + (2:50 @3) + (1:06 @4) 1.75 km (12:26 / km)
shoes: Adidas Edge Spikes

Breaks between intervals

Running warm up/down 10:22 intensity: (1:02 @1) + (7:08 @2) + (2:12 @3) 2.18 km (4:45 / km)
ahr:145 max:155 shoes: Adidas Edge Spikes

Wednesday Nov 7, 2012 #

5 PM

Running 56:58 intensity: (30:00 @1) + (26:58 @2) 11.31 km (5:02 / km) +164m 4:42 / km
shoes: Nike LunarSwift+

Spent all night watching elections, and went to bed once Obama had given his speech. As a political Junky, nothing quites beats a nice close election, or so I thought. At 5 in the morning, when all solid states(+ New Hampshire and Iowa,) had their declared winners and only flip states left, suddenly they say: "and there it is. Obama wins Ohio, and the election is over...." Thought maybe there would be a little more Drama.

Either way, got some shuteye in the morning, but never had enough energy untill later in the evening. Felt pretty decent. One of the first runs in the street for a very long time.

Tuesday Nov 6, 2012 #

6 PM

Running warm up/down 11:25 intensity: (3:42 @1) + (7:21 @2) + (22 @3) 1.9 km (6:01 / km) +74m 5:02 / km
ahr:140 max:153 shoes: Nike Pool Slippers+2

Intervals 24:18 intensity: (12:07 @4) + (12:11 @5) 7.05 km (3:27 / km) +201m 3:01 / km
ahr:165 max:182 shoes: Nike Pool Slippers+2

3 sets of 2 laps, 2 laps, single lap. Some new snow today, so fairly toguh conditions. A lap consisted of a steep incline the first 50 meters, then a moderate climb, then a steep downhill to the end. Big problem was the slippery conditions down the hill doing two laps, so wasnt running tough down that hill. Other than that pretty good shape.

Put to the test when everyone left after 5 intervals, so was pretty tough going doing the last 4 by myself. Not as fast but still hapy to get them done. Anywas: election night!

Splits
1 3:20.85 --- 1:33
2 3:16.05 --- 1:35
3 1:22.26 --- 0:55

4 3:16.70 --- 1:09
5 3:14.55 --- 1:39
6 1:28.30 --- 0:30

7 3:27.15 --- 1:30
8 3:22.32 --- 1:21
9 1:30.50 --- 1:37

Running warm up/down (Breaks) 11:54 intensity: (2:54 @1) + (3:49 @2) + (3:06 @3) + (2:05 @4) 1.31 km (9:04 / km)
shoes: Nike Pool Slippers+2

Running warm up/down 10:03 intensity: (7:35 @1) + (2:28 @2) 1.93 km (5:12 / km)
ahr:132 max:150 shoes: Nike Pool Slippers+2

Monday Nov 5, 2012 #

4 PM

Running (Trails) 1:06:43 intensity: (32:44 @1) + (28:13 @2) + (4:56 @3) + (50 @4) 12.02 km (5:33 / km) +205m 5:07 / km
ahr:139 max:164 shoes: Mizuno WR13 (2011)

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