SK Vidar-Running groups: workout 2

One of the groups after todays session

Time for another workout with the running group today. Scheduled session today was an endurance session in the terrain, but due to weather condition this was changed to an endurance-session around the lake Sognsvann. The goal with todays workout was to carry out an endurance session on low intensity(zone 2), get to know better a number of new participants, inform about the overall training schedule and the sessions the rest of this year.
This fourth quarter and the first quarter in 2011 will be dedicated to basic training, focusing on endurance, technique, strength and muscular endurance.
In order to measure progress each of the participants will carry out a test on their own according to the trainers instructions once a month, starting this month. In addition each participant will carry out a testrun in the second quarter-2011 of their own choise. Length of the run is 10 km. Sentrumsløpet in Oslo is a good choise. During august-2011 there will be another testrun.
Todays session went good. Weater was good but somewhat cold. We ran on snow most of the time around the lake. The goal with todays session was achieved.
Next sesson will focus on strength. We'll be running short sections uphill with moderate intensity. A week after that the session will focus on technique.
Important note to the participants is that in order to achieve sufficient progress it is necessary to train additional workouts during the week. After the inital test has been accomplished by every participant I will establish an individual training program for the rest of third quarter in 2010 and first quarter in 2011.

Tecnicals:
-Distance: 6,87 km
-Time: 53m
-Average pace: 6:40 min/km
-Elevation gained: 39 m(5,7 m/km).
-Calories: 485 kcal.
-Average heart rate(max): didn't measure
-Shoes: Addidas Supernova Sequense
-Weather: Fog, light, -1 degrees celsius, no wind, higg level of humidity in the air