..and some more strength..

Tiergarten, Berlin

Last workout with strength-training this week. Pretty funny to attend the rowing maschine. The more even I row when it comes to speed, the longer the distance. It pasy off to have as even pace as possible. I'm trying to narrow the pace-gap and to end as exhausted as possible. It's wonderful training for my core and I'm certain that it'll pay off when I start running in the terrain the coming spring. As for the two other exercises I need to keep the workload a bit in order to consolidate my strength before I increase more. Compared to the start last fall I'm up by 30 % in max-load. Before spring I should be up by another 20 %-reaching 100 kg. That would be great.



Technicals:
 -Warm-up: running to the gym, 0,6 km, light.
-Seated rowing: 15 minutes, ligth load(level 5); 3.470 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg, 1 set/4 rep/67 kg, 1set/4 rep/72kg 1 set/4 rep/77, 1 set/4 rep/82 kg,
1 set/4 rep/84,5 kg
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/72 kg, 1 set/4 rep/77 kg, 1 set/4 rep/82 kg, 1 set/4 rep/84,5kg
-Workout time: 45 minutes

Strength-actually

Finse

Feeling more and more fit. Increasing the load again on all exercises. It feels very good to experience progress due to consistency in my work of training.
The workout was carried out on Thuesday evening.


Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 5); 3.450 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg, 1 set/4 rep/67 kg, 1set/4 rep/72kg 1 set/4 rep/77, 1 set/4 rep/82 kg,
1 set/4 rep/84,5 kg
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/72 kg, 1 set/4 rep/77 kg, 1 set/4 rep/82 kg, 1 set/4 rep/84,5kg
-Workout time: 45 minutes

Combined session: Running and strength training

One of my previous favourites this one. Starting to run very easy and short distances only. Paired with a strength-workout and a visit to my manual therapist.

1. Running:
The running went good. I didn't feel any pain or discomfort during or after the run. It went very easy, but I managed to keep a reasonable pace without straining my self at all. I'll continue to combine running with strength-training untill I start regular running in 4 weeks. It's a good means to se if my therapi is making any sense.

Technicals:

-Distance: 3,99 km

-Time: 23m 52s

-Average pace: 5:58 min/km
-Average moving pace: 5:47 min/km
-Elevation gained: 45 m( 9,2m/km).
-Calories: 274 kcal.

-Average heart rate(max): Not measured

-Shoes:Puma Concinnity

-Weather: Clear skies, -5 degrees celsius, quiet, low humidity in the air, overall cold

2. Strength-training:
A very good session. Again I managed to increase the workload-this time doing Squats. My progress has been good. The reasons for this are consistency and pushing myself to increase the workload.
When it comes to rowing I'm increasing the workload to level 5 from next week.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.480 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg, 1 set/4 rep/67 kg, 1set/4 rep/72kg 1 set/4 rep/77, 1 set/4 rep/82 kg
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/72 kg, 1 set/4 rep/77 kg, 1 set/4 rep/82 kg
-Workout time: 45 minutes

Getting stronger

Katnosa

Pretty exhausted after a demanding week I went for a late session of strength tonight. My consistency is certainly beginning to pay off. I'm getting more and more able to increase the workload, both in Squats and Deadlift.
Right now I'm doing two workouts a week. Rowing is not easy. I don't feel like getting stronger in my rowing, but I'll increase the workload anyhow from the first week in February.
Tomorrow I'm skiing again. Looking forward to that. A long stretch in the woods.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.480 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg, 1 set/4 rep/67 kg, 1set/4 rep/72kg 1 set/4 rep/77
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/72 kg, 1 set/4 rep/77 kg, 1 set/4 rep/82 kg
-Workout time: 45 minutes

Strength training-more strength

Lillomarka

Tonights workout was good. The most demanding part is actually the rowing-exercise, but I'm very satisfied to register that my progress has made it possible to increase the workload on the other two exercises as well.
The secret about rowing successfully is to row at an even pace. I've tried to use different paces, but that doesn't pay off. What pays off is to work at an even pace throughout all the session. It's funny to see that I've ended up with eleven different sets when it comes to squats-I started with 5. Talk about progress. Deadlift I started with one-I have four now.



Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.440 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg, 1 set/4 rep/64,5 kg, 1 set/4 rep/67 kg, 1set/4 rep/69,5, 1 set/4 rep/72
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/69,5 kg, 1 set/4 rep/72 kg, 1 set/4 rep/74,5 kg
-Workout time: 42 minutes

Increasing fitness

 Tough, exhausting and sometimes I even felt like phuking, but it was a very good session. I manage to push myself and icrease the workload. It is apparent that my consentration on basic force in this basic period is beginning to pay off. I think the combination of strength training and skiing is particularly valuable.
The good news is that I'm staying in the basic period till the last part of April. By then I should have accumultated a great deal of basic strength and sport specific strength to build on in the building period afterwards.
The rowing part is demanding, but I'm convinced that my core-strength is better now than before. I'm continuing with the present workload till the end of this month. In the next month I'm increasing it. 
When it comes to Squats I'm adding and extra set starting next session in the week to come.
My Deadlift is getting better. I'm supplementing an extra set the next week. The good news here is that I'm able to lift my own body-weight for the first time since I started weight training for 5 years ago.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.450 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg, 1 set/4 rep/64,5 kg, 1 set/4 rep/67 kg
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/69,5 kg, 1 set/4 rep/72 kg, 1 set/4 rep/74,5 kg
-Workout time: 42 minutes

Feeling strong!

View from Lillomarka

A good session tonight. I was a bit affected Yesterday, by a light infection, but today it was gone.
Starting with rowing I felt a bit worn initially, but I kept the same pace-which felt a bit slow-for the first five minutes. The next five minutes I increased the pace-feeling stronger and the last 5 minutes I increased even more. The last three minutes were hard and the last was very hard. This is exactly how it's going to be. In order to achieve results I need to push myself harder.
Continuing with Squats I went through all the sets and added a bonus-set with more weight than ever before. I felt strong and I shure could have added and additional set.
Overall a very good session. Next time I'm increasing the load on all exercises. On seated rowing the load will be increased to level 5, on Squats the last, additional set will have a load of 67 kg and on Deadlift the load will be 67 kg.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.440 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg, 1 set/4 rep/64,5 kg
-Deadlift: 4 set/4 reps/62 kg
-Workout time: 40 minutes

First strength-session in 2011

Kolleren, Nordmarka

My first session in 2011 lifting weights. The gym has establised at an additional place right in the neighbourhood where I live-very convenient.
It felt a bit heavy to go straight back on again with the same workload as the same session before the christmas-break(17.12.10), but I managed allright. It'll be better next time. Not being able to run for this and the next month, I'll consentrate on buliding strength. I'll schedule two sessions of strength-training a week and a long endurance-session of XC-Skiing weekly. They will both iimprove my overall strenght. Starting with running again in March I'll have a solid foundation of strength to build on.


Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.460 m (Consept 2-Rowing machine)-tough session, managed to push through.
-Squats: 1 set/6 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/62 kg
-Workout time: 40 minutes

Back lifting weigths again

Sunset-Oslo

Good to be back in the gym again. I was a bit worried about my knees, but I didn't experience any discomfort except slightly when rowing. I feel a bit "rotten" in my body after 1 month with no strenght training at all, but overall it went very good. I did experience a ligth cramp in my hamstrings, but that was taken care of by doing some stretching between  each set. In the time to come I have scheduled a weakly session, increasing by one more from mid January next year.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.476 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/62 kg
-Workout time: 42 minutes

Triple session

Copenhagen 6h-race 2010

A really good workout today. A combination of one strength-session and two different running-sessions. Net-time was 2h 6m. Wonderful session! It feels good to get lost in a few hours of quality training. The first part an second part took place in my regular training-studio. The latter part was runned indoor at Bislett stadium on track.

1. Strength training:
A good session. I'm getting better to load evenly through the rowing part. I feel stronger now and ready to increase my workload in the next micro-cycle. The same goes for the other two exercises as well.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.503 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Workout time: 41 minutes.


2. Running: force-workout on the treadmill
Executed right after the strength-training.
I did intervals of 2,5 minutes followed by recovery interval of 2,5 min. I finished with 5 min. of walking to cool off after two hard workouts. The ascend was light, but I'm increasing it by 1 % from one micro-cycle to the next. When spring comes I'll be way up when it comes to ascent. 

Tecnicals:
-Distance, total: 3,74 km
-Intervals: 4
-Ascent: 2 %
-Time: 25m 0s
-Running pace: 6:00 min/km
-Walking pace: 10 min/km
-Elevation gained: Not measured
-Calories: Not measured
-Average heart rate(max): Not measured 


3. Running-endurance, ultra:
Indoor at Bislett arena. I did cycluses consisting of running for four laps and walking one lap. I felt fit and ready, but I still have some pain in my right knee. The last days I've been doing stretching exercises targeted towards my hamstring. It seems to have some effect, but I need to make use of additional measures. I'll try out sports-massage and extensive use of ice in the days to come. I'm still a bit uncertain about my participation in the race next weekend. Overall I'm very fit, but my right knee must play along as well. Right now it isn't. I'm trying out another pair of shoes the next time I'm on track(Sunday).

Tecnicals:
-Laps: 19
-Distance of one lap: 545 m
-Distance, total: 10,36 km
-Time: 1h 0m 47s
-Average pace: 5:52 min/km
-Ultra pace: 5:30 min/km
-Walking pace: 9,95 min/km
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): Not measured
-Shoes: Addidas Suoernova Sequense
-Weather: Not relevant-inside

Combined workout: Strength training and running

Flåmsdalen

New approach this day-combined session with strength-training first and running indoors at Bislett arena afterwards. It's time efficient and works fine with me.

1. Strength training:
Todays session went fine. In spite of a bit unwellness(a bit of fluea I guess) I managed to carry out a good session. I felt strong during the whole session. Apparently the training has paid off good so far. One more session this week and then I increase the workload in the next microcycle starting in two weeks.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.475 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 5 minutes after finishing the run after the following run
-Workout time: 38 minutes.



2. Running:
Indoor at Bislett arena. I had cycluses consisting of three laps of 6 min/km two laps at muscular endurance pace and one at walking pace. I feels good running inside. I'll continue with that the rest of the winter.
I'll be scheduling running-sessions four times a week. In every session I will combine endurance with quality.
I felt some pain in my right knee, but it seems to be connected with muscle thightness in my hamstring.
From now on I'll do stretching exercises three times a day to try loosen up a bit. In addition I will cool down the knee. The left knee is fine. 

Tecnicals:
-Laps: 26
-Distance of one lap: 545 m
-Distance, total: 14,17 km
-Time: 1h 29m 58s
-Average pace: 6:21 min/km
-Ultra pace: 6 min/km
-Muscular endurance pace: 4:35
-Walking pace: 10 min/km
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): Not measured
-Shoes: Mizuno Wave Inspire
-Weather: Not relevant-inside

Combined workout: running and strength training

Finally it was time again for another combined session. I just love those sessions. They're demanding, time efficient and challenging. On my run out I included a session of mucular endurance-2 km at sligthly above treshold pace on average. Besides that the run was a pure endurance session. Running pace is up due to the amout of training so far. I'm beginning to gain fitness. Accompanied with fitness is fatigue. I feel a bit worn. That's how I'm supposed to feel right now. I have one more week with high workload before the race at the end of the month. Overall I feel pretty good. The one uncertain point is my right knee. Today I didn't notice any discomfort on my run towards the training studio. On my return run back home I felt some discomfort in my right knee-nothing in my left knee. I'm not alarmed. I think the the strain from the strength-session might have worn down my kne a bit. We'll se about that on tomorrows session and indeed on Saturdays long run.
That'll be the definitive test.


1. Running:

Tecnicals:
-Distance: 8,79 km
-Time: 52m 10s
-Average pace: 5:56 min/km
-Average moving pace: 5:39 min/km
-Muscular endurance pace: 5:01
-Elevation gained: 92 m(10,5 m/km). 10-ok
-Calories: 622 kcal.
-Average heart rate(max): Not measured
-Shoes: Addidas Supernova Sequense
-Weather: Sun, -5 degrees celsius, strong wind, high humidity in the air, overall cold



The strength-session went good. I managed to execute good focus and high quality in my sets. I'm gaining strength in all exercises. One more week of training and I'll be ready for more workload in the third part of the basic period-after the race in just over 2 weeks. About Squats.. my approach with cummulative load during a series of sets works excellent. I'll continue with that.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.425 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 6 minutes after finishing the return run
-Workout time: 40 minutes.

Strength training: increasing my workload

View from Tromsø

Entering the second of a total of tree parts of the basic period this fourth quarter, it was time to increase my workload. The body has adapted well throughout all the first part and then it's ready for some more workload.
I'm increasing on all three exercises. From level 3 to 4 on the rowing maschine and by adding and extra set doing squats and increasing by 5kg when doing deadlift.
The rowing went fine. I feel stronger now than I was at the beginning. It shows. I was up on total length in spite of increased workload. I felt really exhausted at the end and that's good. I'm supposed to be that.
Doing squats I feel very comfortable by starting out on a low workload and working my way up through the sets by adding 5 kg. I'm starting at the same level and just adding an extra set,
Deadlift was noticeable heavy. I needed a longer break between each set, but that's perfectly allright-just means I'm working harder, and that's what I'm supposed to do.

 Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.450 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/4 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 6 minutes
-Workout time: 35 minutes.

Strength-training

Magerøya-Norway

Another session with strengt-training. I'm still working out with the same level of load as it has been in this micro-cycle(basic 1). In addition this week is a recovery week with less volume, but same level of intensity. Volume is down when it comes to endurance sessions in running, but everything ells is the same.
The body feels more adapted and I feel ready to increase on the load next week. On seated rowing I'm increasing to level 4, on squats I'm starting at 37 and working my way up to 62 kg. On deadlift I'm increasing to 67 kg.

-Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 3); 3.385 m (Consept 2-Rowing machine)
-Squats: 1 set/6 reps/ 32 kg(52 % load), 1 set/4 reps/37 kg(60 % load), 1 set/4 rep/42 kg(68 % load),
1 set/4 rep/47 kg(76 % load), 1 set/4 rep/52 kg(84 % load), 1 set/4 rep/57 kg(92 % load)
-Deadlift: 4 set/4 reps/62 kg(92 % load)
-Stretching: 6 minutes
-Workout time: 33 minutes.

Strength-session

Winter in Oslo

Time for another session with strength-training again. Normally I would combine with running, but right now I'm having some pain in my knee and I'm taking measures to remove that pain. I reckon I'll be back on normal schedule with combined training next week. This week then the session consists merely of strength-training.
Todays session was good. My aim was execute the same workload at each exercise as on previous sessions and add some load if possible.
First exercise is seated rowing. I'm still on workload 3, but I dont have to put that much effort in to it as on the previous sessions. Next week-in Base 2- I'm increasing the workload till 4.
Next exercise was squat. Starting at 32kg and working my way up by 5 kg on each set I stopped after 6 set-the first one being a warm-up and the last one a bonus-set. It went good. I felt fresh and ready to perform. Next microcycle-in Basic 2-I'll start at 37 and work my way up to a total of 6 set by adding 5kg on each set.
Finally, I did deadlift. I did 4 sets with a workload 62 kg-10 kg more than last sessions.

-Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 3); 3.350 m (Consept 2-Rowing machine)
-Squats: 1 set/6 reps/ 32 kg(52 % load), 1 set/4 reps/37 kg(60 % load), 1 set/4 rep/42 kg(68 % load),
1 set/4 rep/47 kg(76 % load), 1 set/4 rep/52 kg(84 % load), 1 set/4 rep/57 kg(92 % load)
-Deadlift: 4 set/4 reps/62 kg(92 % load)
-Stretching: 6 minutes
-Workout time: 32 minutes.

Combined workout: running and strength training

Stavanger marathon-2010

I've grown to like this session more and more. It's timesaving and provides good results. The strength session went fine. I applied the same load as last time-new rowing maschine though. I'm considering adding one more exercise to my training programme. The one I have in mind is angled leg press.The reason for this is to work more on the hamstrings. I suspect a muscle-imbalance between quadriceps and the hamstrings,
Todays session with strength felt good. The rowing part left me pretty exausted at the end-it was ment to. It's a trap to add more load in the beginning. With a length of 15 minutes it'll be pretty heavy in the end. I'm staying on 3 this microcycle. The next microcycle I'm adding more load. That goes for the other exercises as well. I used the same load again as last time and it felt easier.
About the running then..It was meant to be low-intensive and it was. That's good. I was anxious to learn more about my knees after three days without running. I decided in advance to run without support. It went good. I didn't notice anything more than some light discomfort. Anyway, I'm considering to reduce the number of weekly running sessions from 6 to 5. It makes sense to run Man, Thue, Thurs, Fri, Sat-leaving Wednesday and Sunday to other activities. The ones I had in mind were cycling and swimming-to workouts each a week. I'll think more about this, but I will try it out tomorrow. The quality session with running on Wednesday will be added to the endurance session on Thursday.


1. Running:

Tecnicals:
-Distance: 8,92 km
-Time: 57m 05s
-Average pace: 6:23 min/km
-Average moving pace: 5:52 min/km
-Elevation gained: 90 m(12,2 m/km). 10-ok
-Calories: 635 kcal.
-Average heart rate(max): Not measured
-Shoes: Mizuno Wave Aero 8
-Weather: Sun, 3 degrees celsius, breeze, medium humidity in the air


2. Strength-training:

-Warm-up: no need due to run to the gym
-Seated rowing: 15 minutes, ligth load(level 3); 3.300 m (Consept 2-Rowing machine)
-Squats: 1 set/6 reps/ 32 kg(52 % load), 1 set/4 reps/37 kg(60 % load), 1 set/4 rep/42 kg(68 % load),
1 set/4 rep/47 kg(76 % load), 1 set/4 rep/52 kg(84 % load)
-Deadlift: 4 set/4 reps/52 kg(78 % load)
-Stretching: After I finished the return run back home
-Workout time: 35 minutes.

Combined workout: Running and strength-training

UltraBirken-2010

Another session with a combined workout. It certainly is time-saving and I kind of like it to. It adds variety to my training programme. The strength session went fine. The seated rowing was more demanding this time and thats good. I'm keeping the length and workload throughout all the quarter when it comes to seated rowing. However, Im adding more load as my capasity increases when it comes to the other two other exercises.
About the running-part then.. I was anxious to learn if my measures had been useful. I've been cooling the right kne two times a day with ice and I used some support during my run today. The pain was there, but a lot less painful. It was manageable and I hope it disappears after a period of more low-intensity running. Luckilly that's just whats on my training programme for the next weeks. It was a good session.

1. Running:

Tecnicals:
-Distance: 8,66 km
-Time: 55m 19s
-Average pace: 6:23 min/km
-Average moving pace: 5:53 min/km
-Elevation gained: 106 m(12,2 m/km). Just over 10
-Calories: 614 kcal.
-Average heart rate(max): 150(  high zone 2-excellent)
-Shoes: Saucony Kinvara(4,3 km), Mizuno Wave Ronin(4,3 km)
-Weather: Sun, -1 degrees celsius, breeze, low humidity in the air


2. Strength-training:

-Warm-up: no need due to run to the gym
-Seated rowing: 15 minutes, ligth load; 3.100 m
-Squats: 1 set/6 reps/ 32 kg(52 % load), 1 set/4 reps/37 kg(60 % load), 1 set/4 rep/42 kg(68 % load),
1 set/4 rep/47 kg(76 % load), 1 set/4 rep/52 kg(84 % load)
-Deadlift: 4 set/4 reps/52 kg(78 % load)
-Stretching: After I finished the return run back home
-Workout time: 35 minutes.

Combined workout: Running and strength-training

Nordmarka, photo by Ole Arne Schlytter

New approach this one. Every thuesday and Thursday in the fourth quarter I'm running to the gym, executing my programme of strength-training and running back home again. The run is a light endurance-session, approximately 4,3 km and pretty levelled. The running went fine. I ran as planned, staying in the upper part of zone 2. However, I experienced severe problem with my right knee. On the way back home it was really painfull. I need to take measures before my next run on Thursday. They are ice, keeping the foot unstrained, changing running shoe on my next run and using some kne-support. The knee strongly affected my running performance.
The strength-session went fine. More load this time without pushing myself to much. Just adding more load as I log more and more sessions.

1. Running:

Tecnicals:
-Distance: 8,61 km
-Time: 56m 24s
-Average pace: 6:32 min/km
-Average moving pace: 6:05 min/km
-Elevation gained: 96 m(11,1 m/km). Just over 10
-Calories: 611 kcal.
-Average heart rate(max): 150(  high zone 2-excellent)
-Shoes: Mizuno Wave Aero 8.
-Weather: Dark, 9 degrees celsius, breeze, low humidity in the air



The Garmin logfile can be found here:
http://connect.garmin.com/activity/53635502


2. Strength-training:

-Warm-up: no need due to run to the gym
-Seated rowing: 15 minutes, ligth load; 3.100 m
-Squats: 1 set/6 reps/50 % load, 1 set/4 reps/60 % load, 2 set/4 rep/70 % load
-Deadlift: 4 set/4 reps/60 % load
-Stretching: After I finished the return run back home
-Time, total: 33 minutes
-Workout time: 30 minutes.

Strength-training: beginning of the 4th quarter

Autumn-Nordmarka, Oslo

It feels good to resume strength-training. It seems like to much effort put in running and leaving cross-training out, results in injuries. Right now I'm having some difficulties with my knees-especially my left knee. After 30 minutes of light strength-training it felt better. This 4th quarter I'm doing three exercises. Deadlift, squat and seated rowing. Length of each workout is 30 minutes. The most of it is dedicated to seated rowing(15 min). On average two sessions a week. The purpouse with this is to strenghten my core. It is one of my limiters when it comes to basic strength and I'm putting more emphasis on correcting that now. Hopefully I shall se some results of it in Bislett 24h race at the of Nov-2010(in just over 6 weeks).

1. Technicals:

-Warm-up: 5 min running on treadmill
-Seated rowing: 10 minutes, ligth load + 4 minutes, light load
-Squats: 1 set/6 reps/40 % load, 1 set/6 reps/50 % load, 1 set/4 rep/40 % load
-Deadlift: 3 set/4 reps/50 % load
-Stretching: 6 minutes
-Time, total: 41 minutes
-Workout time: 30 minutes.

Combined workout: strength and swimming

Nordmarka-Skjersjøelva

Good to finally be able to start working on establishing muscular strength and resume my swimming sessions again. Today I had a very easy strength session first in order to let the body adapt after 1,5 months of just running. I'm going to consentrate on a very small number of exercises this winter. Two basic exersises-squats and deadlifts. In addition I'm going to use much time on seated rowing. My aim is to strengthen both my core and back. Todays session went fine. My muscles are still a bit sore after to demanding competitions, but my condition is improving. Naturally I've lost some muscle-capasity, but that doesn't bother me much. It'll be regained after some months of training.
An hour after finishing my strength-session I had a swimming session consentrating entirly on technique. I'm attending an advanced course in front-crawling. Well it's been even longer since my last swimming session-20th of May. Very pleased then to discover that I haven't forgotten how to execute a good technique. My prime target this winter is to establish a better technique and improve on my week point-the breathing. Anyway, it felt excellent to be penetrating the water again and I managed to cower a lot of ground before I got tired. A good workout, and an excellent instructor.

Technicals:

1. Strength-training:
-Warm up: 5 min of running on the treadmill
-Squats: 1) 2 sets/8reps/50 % load, 2) 2 sets/6 reps/60 % load, 2 sets/4 reps/70 % load
-Deadlifts: 1) 2 sets/4 reps/50 % load
-Seated rowing: 7,5 min/low load
-Stretching: 5 minutes
Total time spent: 40 minutes.

2. Swimming: Vestli school in Oslo, length of pool is 10m
-50 reps-total of 500 m
-Total time spent: 50 minutes