Training Log Archive: dmIn the 7 days ending Dec 6, 2009:
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Sunday Dec 6, 2009 #
Running long 1:35:00 [2] 21.0 km (4:31 / km)
ahr:127
Wondering where to run - paths icy and heading south the pavements got bad as well so headed into town. The forest was probably best, but am trying to get more speed.
Saturday Dec 5, 2009 #
Running long 1:05:00 [2] 14.0 km (4:39 / km)
One of those grim days with sleet and a bit of ice around. Decided to go low to Frognerparken which worked ok, kept a good pace around 4:20ks round it.
Friday Dec 4, 2009 #
Running long 1:07:00 [2] 11.0 km (6:05 / km)
Over grønliasen. A thin layer of snow and patches of ice under made for an exciting trip - mainly off path because of this
Circuits 22:00 [2]
Leg exercises
Cycling warm up/down 5:00 [1]
Thursday Dec 3, 2009 #
Running intervals 48:00 [3]
ahr:156
8*5'/1' in Maridalen w Neil. Held pulse quite well between 150 and 165. Tired after, not used to so long a session and the vaccine yesterday maybe
Exercises, sprints 12:00 [2]
Running warm up/down 32:00 [1]
Wednesday Dec 2, 2009 #
Running 35:00 [2]
Orienteering long 1:14:00 [2]
ahr:124
Old course on delete mountain. A bit of snow, but the area is getting whiter and is good. Run in and out on tracks. A bit higher pulse but still not in the zone...
Tuesday Dec 1, 2009 #
Running warm up/down 35:00 [1]
Running 15:00 [2]
Slower bits
Running 10:00 [3]
Getting faster
Running 15:00 [4]
2 hard reps and VO2
Running 1:00 [5]
max:186
Last push on VO2 test. Was ready for another 30secs when the tester pulled me off, I guess he was not expecting numbers over 80...
For the geeks interested in protocol, the Vo2 was tested on an 11% slope and with pace going from 11 k/h upwards 1k/h/m. The threshold on a 5.3% slope and speeds going up 1k/h every fifth minute. This is the Olympic Center in Oslo who test a lot of xcountry skiers and a few runners - using more hill for the skiers.
It worked well for me - a subsequent test will be better when we know what to expect in terms of speed.
For the geeks interested in protocol, the Vo2 was tested on an 11% slope and with pace going from 11 k/h upwards 1k/h/m. The threshold on a 5.3% slope and speeds going up 1k/h every fifth minute. This is the Olympic Center in Oslo who test a lot of xcountry skiers and a few runners - using more hill for the skiers.
It worked well for me - a subsequent test will be better when we know what to expect in terms of speed.
Monday Nov 30, 2009 #
Circuits 40:00 [2]
Cycling warm up/down 10:00 [1]