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

Running: force workout

View from Grefsenkollen-Oslo

Moving into the second microcycle of the basic period I'm keeping the number of running-workouts at the same level, but introducing two new workouts: force and muscular endurance. I'm keeping the technique workout, but reducing on the number of endurance sessions.
Todays workout was a force workout. Throughout the whole basic period I'm doing moderate hills. That means up to 6 percent grade, duration of 2-5 minutes and staying in zones 1-5a(5a is treshold). Total duration is 0,5h.
Heading out again today I was also anxious to learn about the condition in my knees-especially the right one.
The session Yesterday was a bit painful at the end but less painful during the run on trails.
Todays session was particularly stressful for the knees as I was running up and down hills. I noticed a slight discomfort at the beginning, but it didn't turned worse. Overall todays session was less painful than Yesterday's. I'm optimistic after todays session.
About the workout then. The grade was 6,3 % and it's been a while since my last force-workout :-). However, I'd decided to do 4 repeats and that I did. I managed to stay just under 6 min/km mostly and that's good at such steep climb. My shoes-Mizuno Wave Inspire-feels excellent so far.
Well, I pulled out some hard repeats leaving me pretty exhausted at the end of each interval. That's just the way it's supposed to be. It was a good workout. Rate: 8 of 10.

Technicals:
-Distance: 3,95 km
-Time: 28m 12s
-Average pace: 7:08 min/km
-Working pace: 6:02 min/km
-Elevation gained, overall: 98 m(24,8 m/km)- > 20, ok
-Elevation gained, ascend: 22 m on 350 m(6,3 % grade)
-Calories: 274 kcal
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Wave Inspire-excellent shoes so far.
-Weather: Rain, -3 degrees celsius, breeze, cold

Top of Oslo

Ascending and descending my favourite hill again-Grefsenkollen. It was a tough call today. I've had a heavy workload lately, but I managed to execute a good workout-allthough I had to make a short stop while ascending as the phone called with an urgent call I needed to answer. It was really bad news and I had trouble consentrating on my training afterwards. Life is meaningless ocassionally and indeed it was tonight. I don't want to talk about it more right now. In spite of having a hard time I managed to perform good both ascending and descending. Important to keep a momentum upwards and the same downwards.

Technicals:
-Distance: 11,92 km
-Time: 1h 11m 36s
-Average speed: 6:00 min/km
-Elevation gained: 277 m(23,24 m/km)
-Calories: 831 kcal
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Wave Aero 8
-Weather: Cloudy, 17 degrees celsius, breeze

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/45094666

Grefsenkollen course-strength work

View to the west from Grefsenkollen

Another great hill-run today. I snatched another 1 minute on the first lap and three minutes of my total time. Weather was lousy-rain, very densed and cold. Anyway, I went about it and encountered the hill in a patient way that provides me with a good feeling. I need the patience in order to improve on my hill-runs, and finally I got it. Reaching the top is always great. Catching a glimp of the great wiev from the top of Oslo-a bit rainy today though-before heading down again. Descending I have another important working-task. That is to keep an efficient way of running with as little load as possible on my quads. All this while I stribe to keep a high, steady pace. I succeeded today-sub 5(excellent).

Technicals:
-Distance: 11,87 km
-Time: 1h 10m 07s
-Average speed: 5:54 min/km
-Elevation gained: 275 m(23,17 m/km)
-Calories: 840 kcal
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Wave Aero 8
-Weather: Rain, 16 degrees celsius, breeze

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/44112783

Grefsenkollen- top of Oslo

Encountering my favourite ascend today I was eager to achieve two things. First to run all the way up and second to have a good feeling while running. The ascend is long(4,7 km) and evenly distributed. On top there is a beautiful view over Oslo(I'll bring my camera next time). After a short break it's down the same way again.
I managed to run all the way and had a pretty good feeling all the way. It felt good to achieve that. As a result of this I improved my lap-time from home to the top by 4 minutes and by 7 minutes when it comes to total time. Descending I was trying to run efficiently. Apparantly I managed to do so as I gained three minutes to my previous total time. In total it was a very good workout.

Technicals:
-Distance: 11,94 km
-Time: 1h 13m 08s
-Average speed: 6:07 min/km
-Elevation gained: 283 m(23,7 m/km)
-Calories: 832 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/43125141

Airborne

This afternoon I bought a pair of new running shoes-Mizuno Wave Aeoro 8. I wasn't planning on running before Friday again, but I felt fine and I couldn't resist some serious testing of my new shoes. A bit sceptic after Yesterday's down, but what the heck. I gave it a try. I felt fine running, The body responded good. Clearly I've recovered good from last weekends race. I'm back in normal training again. The shoes were very good. They are steady, provides a good running experience, low sole, allows me to land on my forefoot and evenly. Overall a very good shoe, but I'll run at least 100 km before I give my final judge. So far good, but not as good as Ronin. Well then, I went for a small hill run on the streets. Weather was fine and the body responded well. I need to work more on my pace when ascending hills. My goal is to keep a pace that allows me to run throughout all the ascend. I need to slow down when encountering the ascend and focus on a good feeling and a steady pace.
I addition I started to reduce my amount of water-intake. My aim is to keep it at 0,3 l pr hour as an average. That means I can run for 4h without refuelling-a whole marathon.

Technicals:
-Distance: 12,8 km
-Time:  1h 12m 49s
-Average speed: 5,69 min/km
-Elevation gained: 144 m
-Calories:  893 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/42201920

Hill-run, short session

First hill run since the ultrarace in Thuringen. Still wearing my support on the knee. Moderate ascends, two in number and on solid pavement. My body is working better. This was my fourth workout since transition-week last week and the second run-first being an endurance run. I'm still a bit worn in my body after resuming training, but I can sense it's fading. Speed was good today-even uphills. I had a good feeling-that's even better.
My target with todays workout was to resume quality-training again and test if the knee is recovering well. I managed both. Seems like my knee has recovered well. I didn't feel any discomfort at all. Next running session is on Sunday. It's an endurance run on trail. I'll try running without any support on my right knee-see how it works out. 

Technicals:
-Distance: 5,5 km(3,42 miles)
-Time:  31m 53s
-Average speed: 5,8 min/km(9,33 min/mile)
-Elevation gained: 84,7m(278 ft)
-Calories:  392 kcal
-Average heart rate(max): Not monitored. Felt good not doing(will I ever?).

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/40626155

Running, hill work-workout of tonight

Time again to encounter my favourite hill-Grefsenkollen. I was a bit curious whether my thighs still would be to stiff to such a workload. It turned out to be a bit hard but not to hard. It seems that continuing my training is the best way to recover from Saturdays race. I brought along some energy-drink, but that led to cramp. I wont include that on my later hill runs. It's pretty hard to encounter an ascend of 270 m in one, but I'm convinced that such a workout is well worth the effort. The result from Saturdays race clearly states my point. In order to run steady and fast over a lengthy period of time it is necessary to build spesific running strength, and such a hill run is the right way to accomplish that. The workout will be part of my programme till the end of May. From mid-May im gradually including trail runs in my programme. Part of those will be hills.

Running, hillwork, todays workout

Being my recovery week I've had just three sessions before todays workout. It seems to have paid off since I feel rested and fit for some serious sessions in the weeks to come. That means I'm back on normal workload again after 4 days of recovery.
Tonight I was encountering my favourite hill again. Being more patient this time, reducing my speed initially, trying to keep my heart rate down, I managed to get by with just one stop and three short walking periods in order to reduce the heart rate. Weather was lousy, but it's a good opportunity to get use to rough conditions. On later sessions I will have three working targets: keep the speed at 8 min/km at all times, keep the heart rate below anaerobic treshold and run up the hill without having to stop to lower the heart rate. I bought a pair of new shoes today-Puma Concinnity. They seem to be pretty solid, no to heavy and good to run with. I intend to use them on my hill runs and the long runs.

Running, strength, tonights workout

I'm fortunate enough to live just a mile from an excellent hill run. Stretching 4,5 km(3 miles) with a diffence in height of 270 m it is my favourite hill to build spesific running strength. Todays workout was the third in line after I started training again after Easter vacation. My aim with this is ofcourse to build strength. During the workout I aim to be patient. Consentrate on lovering the speed to keep my heart rate down below my anaerob treshold. Encountering a hill demands patience and I have to train more to establish more of that. Right now I truly feel that I need more patience. I have to lover my speed right at the bottom of the hill, keep the pace low and try to stabilize my heart rate below my anaerob treshold during the entire ascend. Right now I have to take four short stops of about 1 minutes each in order to lower my heart rate. I strive to ascend the hill in one intervall. Entering my period of taping and racing in June, I'm excluding this workout from my training programme. It's tough but I'm shure it will pay off in June.