2026 totals | 232 hours / 2,145 km
- Days active: 210
- Run: 183 hours / 2,026 km
- Strength: 36 hours 55 minutes
- Nordic Ski: 11 hours 18 minutes / 119 km
- Elliptical: 32 minutes
- Days active: 25
- Active time: 1 day 2 hours 22 minutes
- Distance covered: 259 km
Week 35 | 3h 27m / 38 km
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- Run: 3 hours 27 minutes / 38 km
- Training Load: 139
27.08.26 | 5 x 6 min treadmill
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- Distance: 11.73 km
- Duration: 1:00:03
- Pace: 5:07/km
- Power: 3.20 w/kg
- Heart Rate: 72% avg / 84% max
- Training Load: 49
- Gear: Sole F85 home tread
Not my best day. Sleep has been a bit sub-par last couple nights. Luckily reading Bakken at the moment, and I picked up yesterday that you should always go out a little bit slow and have room to adjust up instead of risking having to do the opposite. Got through the session without trouble as a result of this approach. Could've been a tough one if I'd gone out ten seconds faster per kilometre.
26.08.26 | Glorious fall morning
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- Distance: 7.77 km
- Duration: 45:30
- Climbing: 69 metres
- Pace: 5:51/km
- Power: 2.95 w/kg
- Heart Rate: 62% avg / 69% max
- Training Load: 22
Just perfect out. 7-8 degrees, clear but no wind, and the sun just coming up as I got out. These are the best days! One day I'll get to spend the rest of these days outside, after my run. But today the office awaits.
25.08.26 | 3 x 10 min treadmill
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- Distance: 11.07 km
- Duration: 56:55
- Pace: 5:08/km
- Power: 3.22 w/kg
- Heart Rate: 73% avg / 85% max
- Training Load: 48
- Gear: Sole F85 home tread
Kicking off the day with an early workout. Set the pace to my calculated long rep speed limit and got it done. Felt fine. New treadmill is an absolute rolls royce compared to the old one. Running experience matches that of a decent studio treadmill. Absolute joy to run on!
24.08.26 | Easy treadmill Monday
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- Distance: 7.70 km
- Duration: 45:00
- Pace: 5:51/km
- Power: 2.86 w/kg
- Heart Rate: 60% avg / 64% max
- Training Load: 20
- Gear: Sole F85 home tread
First run on the new treadmill! Quite a different experience from my old one. Significantly bigger and sturdier. And well is that, because that's my lifetime treadmill budget spent! Will have to dial in the paces. Easy quite similar to running flat outside.
Week 34 | 7h 14m / 69 km
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- Run: 6 hours 27 minutes / 69 km
- Strength: 46 minutes
- Training Load: 255
23.08.26 | Sunday easy longer
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- Distance: 11.88 km
- Duration: 1:17:30
- Climbing: 132 metres
- Pace: 6:31/km
- Power: 2.72 w/kg
- Heart Rate: 62% avg / 69% max
- Training Load: 38
That's a week and it was by the book and according to plan. A few kilometres on trails here. Happy to stay below 70% of HR max here as well. Only missing a single gym session. Let's try to string together a few of these and see how I feel.
22.08.26 | 10 x 3 min
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- Distance: 12.44 km
- Duration: 1:02:15
- Climbing: 93 metres
- Pace: 5:00/km
- Power: 3.48 w/kg
- Heart Rate: 74% avg / 88% max
- Training Load: 56
Up and out early to take advantage of this beautiful fall morning! Crisp, clear and the smell of damp autumn fields all around me. Easy to get carried away on a day like this, but think I did well enough to stay in control. Last couple of reps could probably have been a touch slower, but no harm done, I think.
21.08.26 | Maintenance
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- Duration: 46:33
Pullups, low weight low squats, incline bench chest press, bent over row, shoulder press, flat bench flies, situps and leg raises. The groin hernia is back and bothersome, if not painful. Think these low squats might be the culprit.
21.08.26 | Friday easy
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- Distance: 7.65 km
- Duration: 46:08
- Climbing: 94 metres
- Pace: 6:02/km
- Power: 2.96 w/kg
- Heart Rate: 63% avg / 69% max
- Training Load: 23
LFS a bit high on the stairs, but felt decent while running. Otherwise nothing noteworthy to report.
20.08.26 | 5 x 6 min
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- Distance: 11.46 km
- Duration: 56:24
- Climbing: 96 metres
- Pace: 4:55/km
- Power: 3.61 w/kg
- Heart Rate: 75% avg / 87% max
- Training Load: 54
Tried to keep it reasonably controlled. Adjusted for pace and wind, this is probably ‘safe pace’ for six minute reps at the moment. Don't think I'm near overdoing it, but I'll bring out the lactate monitor once I get a new batch of strips to confirm.
19.08.26 | Nice morning
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- Distance: 7.36 km
- Duration: 44:17
- Climbing: 85 metres
- Pace: 6:01/km
- Power: 2.98 w/kg
- Heart Rate: 62% avg / 69% max
- Training Load: 21
Light cloud cover, quiet and no wind. Met a deer that sprinted across the road right in front of me, and out into the fields to hide. Felt a little tired after the workout (and a busy day) yesterday. Restless legs are back.
18.08.26 | 3 x 10 minutes
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- Distance: 10.75 km
- Duration: 56:08
- Pace: 5:13/km
- Power: 3.20 w/kg
- Heart Rate: 69% avg / 82% max
- Training Load: 41
Early morning on the treadmill again, getting it done before the kids wake up. Very controlled to try to dial in the right intensity. Reps 15.0, 15.5 and 16.0 km/h. Last one probably around the speed limit for long reps, despite the modest heart rate. In other news, last run on my old and trustworthy Hammer Sport Hammer Race Runner 2200i treadmill. Cleared up some extra space and can finally splurge for a more solid option. The Hammer is not the best running experience, but it's the one that fit the small space I had and it's been a life saver the past six and a half years!
17.08.26 | Early treadmill
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- Distance: 7.56 km
- Duration: 45:05
- Pace: 5:58/km
- Power: 2.81 w/kg
- Heart Rate: 63% avg / 67% max
- Training Load: 22
Time to get back to the proper grind! Up early to get it done before the kids wake up. LFS high, as expected after yesterday’s trampoline shenaningans.
Week 33 | 6h 58m / 68 km
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- Run: 6 hours 23 minutes / 68 km
- Strength: 35 minutes
- Training Load: 275
16.08.26 | Easy ‘long’ run ^_^
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- Distance: 11.60 km
- Duration: 1:15:35
- Climbing: 125 metres
- Pace: 6:31/km
- Power: 2.69 w/kg
- Heart Rate: 63% avg / 68% max
- Training Load: 39
One and only focus during these easy runs is to avoid spiking above 70% of max heart rate. Turns out that requires going reeeeeeaaally slow. Anyways, a decent week in the bag. This one after two hours at the trampoline park celebrating the birthday of our soon to be 8 year old boy. That was significantly more taxing than this run. Spent a fair bit of time above LT1 there… But I'm starting to get the hang of the forward somersault! Will probably be wrecked the next couple of days, though.
15.08.26 | Proper easy
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- Distance: 7.00 km
- Duration: 43:20
- Climbing: 76 metres
- Pace: 6:12/km
- Power: 2.86 w/kg
- Heart Rate: 62% avg / 69% max
- Training Load: 22
Almost stepped on a cricket.
14.08.26 | 5 x 6 minutes
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- Distance: 11.33 km
- Duration: 57:17
- Climbing: 97 metres
- Pace: 5:03/km
- Power: 3.46 w/kg
- Heart Rate: 78% avg / 88% max
- Training Load: 62
Let's give this one more go. Slow is fast. Slow is fast. Slow is fast. Felt slow for sure, so that's good. Right?! HR a little bit too high, I think, so could've done with slowing it down even more.
14.08.26 | Maintenance
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- Duration: 35:02
Pullups, low weight low squats, incline bench chest press, bent over row, shoulder press.
13.08.26 | Running errands
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- Distance: 8.92 km
- Duration: 52:08
- Climbing: 94 metres
- Pace: 5:51/km
- Power: 2.98 w/kg
- Heart Rate: 68% avg / 78% max
- Training Load: 34
Dropping the car off for servicing and picking the boy up from a friend to run along as he rode the bike home. Heart rate very high after a few nights of interrupted sleep. Am not used to that anymore!
12.08.26 | Easy morning
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- Distance: 7.03 km
- Duration: 40:59
- Climbing: 80 metres
- Pace: 5:50/km
- Power: 3.06 w/kg
- Heart Rate: 65% avg / 73% max
- Training Load: 23
Out before work. Bit short on time, so all I had time for. LFS a bit high.
11.08.26 | Recovery jog
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- Distance: 10.03 km
- Duration: 57:46
- Climbing: 109 metres
- Pace: 5:45/km
- Power: 3.13 w/kg
- Heart Rate: 66% avg / 76% max
- Training Load: 35
Slow and easy. But probably could've taken it even slower!
10.08.26 | Moderate hour
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- Distance: 12.06 km
- Duration: 56:18
- Climbing: 136 metres
- Pace: 4:40/km
- Power: 3.94 w/kg
- Heart Rate: 78% avg / 85% max
- Training Load: 60
After two ‘rest’ days where I travelled with the boy. Simply no openings for getting in a run. Probably just as well after that long run on Friday. Definitely overdid it. Felt fresh out here today, though, so pushed it to moderate. Held back a bit on the climbs to avoid going too deep!
Week 32 | 6h 27m / 57 km
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- Run: 4 hours 58 minutes / 57 km
- Strength: 1 hour 28 minutes
- Training Load: 236
07.08.26 | Moderate long run
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- Distance: 18.18 km
- Duration: 1:24:04
- Climbing: 185 metres
- Pace: 4:37/km
- Power: 3.81 w/kg
- Heart Rate: 79% avg / 90% max
- Training Load: 94
Busy weekend ahead, so prioritised getting the long run in today. Felt a bit strained at the long run, but got into the groove after a few kilometres. Kept it up and felt good throughout! Turned into a big, big session relative to where I'm at right now. Whatever else I can get in this week will be easy, to ensure that I recover well.
07.08.26 | Afternoon lifting
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- Duration: 37:57
Added in ass-to-grass squats (low weight) and calf raises. Might have been a bit too ambitious after that long run. Think my LFS (legs fucked score) will be significant next couple of days! Otherwise some standard upper body push pull.
06.08.26 | Easy to moderate
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- Distance: 8.44 km
- Duration: 43:44
- Climbing: 94 metres
- Pace: 5:11/km
- Power: 3.41 w/kg
- Heart Rate: 72% avg / 84% max
- Training Load: 36
Up early to get it in before work. Full day of discussions about Objectives and Key Results ahead, followed by dinner and socialising. Good to have this done, even if it was a bit of a slog on an otherwise beautiful morning.
05.08.26 | Evening recovery jog
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- Distance: 8.58 km
- Duration: 55:34
- Climbing: 130 metres
- Pace: 6:28/km
- Power: 2.79 w/kg
- Heart Rate: 58% avg / 69% max
- Training Load: 23
Out in the rain with the neighbour. Legs already a bit stiff after some squats this morning. Tomorrow and Friday should be interesting.
05.08.26 | Back to the gym
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- Duration: 50:38
It's been a while! Early start before work. Easing back with some fairly light weight squats and calf raises. Plan is to do these at least once per week. Preferably twice. Upper body push-pull in addition.
04.08.26 | Progression to moderate
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- Distance: 11.92 km
- Duration: 58:32
- Pace: 4:55/km
- Power: 3.42 w/kg
- Heart Rate: 72% avg / 84% max
- Training Load: 49
On the treadmill for logistical reasons. Felt good. Could've kept going for a long time!
03.08.26 | Recovery jog
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- Distance: 10.02 km
- Duration: 57:00
- Climbing: 111 metres
- Pace: 5:41/km
- Power: 3.10 w/kg
- Heart Rate: 66% avg / 74% max
- Training Load: 34
Pretty beat up after the long run yesterday, but still felt OK. Especially as I warmed up. Ran to feel without looking at the watch. Today that meant running pretty slow.
Week 31 | 7h 3m / 70 km
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- Run: 6 hours 11 minutes / 70 km
- Strength: 51 minutes
- Training Load: 304
02.08.26 | Moderate ‘long’ run
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- Distance: 16.35 km
- Duration: 1:19:41
- Climbing: 139 metres
- Pace: 4:52/km
- Power: 3.65 w/kg
- Heart Rate: 74% avg / 87% max
- Training Load: 71
Is it 2019 again?! ANS (HRV, RHR, resp.rate) at record high (since I began measuring a month ago) this morning, so decided to push it a bit here on the longest run of the week. Felt better and better up until 12-13, when it started getting hard. Most shocking thing is I used to do runs at this intensity with twice the duration every Sunday for years a few years back. Hard to believe. Also shows just how far my endurance has dropped since my peak. Highest training load all year, and that's without a single structured workout. Feels infinitely more sustainable than aiming for this load with three structured sessions in a week. But is load just load? Guess I'll find out.
01.08.26 | Easy
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- Distance: 10.26 km
- Duration: 55:25
- Climbing: 107 metres
- Pace: 5:24/km
- Power: 3.33 w/kg
- Heart Rate: 71% avg / 80% max
- Training Load: 43
Went by feel, didn't look at the watch. Felt OK. But life stuff takes its toll.
- Days active: 24
- Active time: 1 day 1 hour 37 minutes
- Distance covered: 243 km
31.07.26 | Upper body
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- Duration: 51:07
Last workout of July! Exact same session as last Saturday.
31.07.26 | 50 min moderate
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- Distance: 10.78 km
- Duration: 50:33
- Climbing: 134 metres
- Pace: 4:41/km
- Power: 3.91 w/kg
- Heart Rate: 78% avg / 88% max
- Training Load: 55
Good, old junk miles. Forgot how good it feels to just run to feel! Plan was to just go out and run at a comfortable clip until it no longer felt comfortable, and jog home from there. Felt comfortable throughout! Find these runs much easier to get through than structured workouts. Load is not too far off, either. Guess I'm going back to basics!
30.07.26 | Another day, another jog
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- Distance: 9.13 km
- Duration: 52:28
- Climbing: 104 metres
- Pace: 5:45/km
- Power: 3.05 w/kg
- Heart Rate: 68% avg / 81% max
- Training Load: 34
Think I should probably stick to that approach for a while.
29.07.26 | Jog
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- Distance: 7.11 km
- Duration: 41:15
- Climbing: 87 metres
- Pace: 5:48/km
- Power: 3.07 w/kg
- Heart Rate: 70% avg / 78% max
- Training Load: 30
Heart rate still absolutely off the charts and feeling fatigued. Load the past week, training and life otherwise included, was definitely more than I'm capable of absorbing at the moment.
28.07.26 | 2 x 8 min
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- Distance: 6.49 km
- Duration: 35:26
- Pace: 5:28/km
- Power: 3.07 w/kg
- Heart Rate: 77% avg / 92% max
- Training Load: 38
Aborted workout on the treadmill. Plan was 3 x 10 minutes, but heart rate and, more crucially, perceived effort was high from the get go. Knackered after two reps, despite cut down duration and pace (15.8 km/h vs 16.2 km/h normal for this session). Taking it easy the rest of the day, and hope I'm feeling good again tomorrow.
27.07.26 | Easy Monday
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- Distance: 10.07 km
- Duration: 57:10
- Climbing: 108 metres
- Pace: 5:41/km
- Power: 3.14 w/kg
- Heart Rate: 65% avg / 76% max
- Training Load: 33
Here comes the fatigue! As always, after a good week. Would probably be wise to take a rest day now to consolidate, and then try to stack together a decent rest of the week. More likely I'll spend an hour on the trampoline practicing summersaults later tonight, though. Just not that clever!
Week 30 | 8h 15m / 70 km
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- Run: 6 hours 44 minutes / 70 km
- Strength: 1 hour 30 minutes
- Training Load: 282
26.07.26 | Late and easy Sunday long
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- Distance: 14.66 km
- Duration: 1:32:35
- Climbing: 125 metres
- Pace: 6:19/km
- Power: 2.77 w/kg
- Heart Rate: 62% avg / 72% max
- Training Load: 45
After a seven hour day at the theme park with the kids. Ran with the neighbour. Weather was absolutely perfect, with 15 Celsius and the evening sun just peeking out under the light cloud cover and next to no wind, so got this one surprisingly cheap. Damn near enjoyable! Decent week of training all told. Not shown is yesterday's two hour session at the trampoline park with the kids. My Polar Loop estimated that to be quite a bit more taxing than this long run, so maybe I should've logged it as a workout ^_^
25.07.26 | Feeling quite good
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- Distance: 10.35 km
- Duration: 58:56
- Climbing: 105 metres
- Pace: 5:42/km
- Power: 3.06 w/kg
- Heart Rate: 68% avg / 74% max
- Training Load: 38
In that particular space coming back from a layoff, where I'm feeling good but heart rate is way too high. Think I just have to jog through and accept that HR and load will be a bit overestimated these days. Usually normalises once fatigue stabilises. Light drizzle and a bit of wind. Pretty good conditions for running, tbh.
25.07.26 | Upper body
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- Duration: 48:08
Pullups, dumbbell flat bench press, reverse flies standing, bent over row, shoulder press, flies on bench, triceps press, biceps curl, core.
24.07.26 | 8 x ~970 metres
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- Distance: 12.21 km
- Duration: 59:53
- Climbing: 96 metres
- Pace: 4:54/km
- Power: 3.60 w/kg
- Heart Rate: 81% avg / 93% max
- Training Load: 72
Back to Drømtorp for laps while the track is being renovated. Good session to get back, but went a bit too hard if I'm being honest. Should still try to cap HR at around 175 instead of hitting… *checks notes*… 181! Was a bit of a struggle the first few reps. Considered calling it at six. Eased up the last few and felt better, so did the planned 8.
23.07.26 | Back to full health
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- Distance: 9.65 km
- Duration: 58:34
- Climbing: 118 metres
- Pace: 6:04/km
- Power: 2.94 w/kg
- Heart Rate: 66% avg / 75% max
- Training Load: 35
With the neighbour. Felt fine while yapping the whole way. Ready for a workout again, so no excuses tomorrow.
22.07.26 | Another easy jog
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- Distance: 8.65 km
- Duration: 50:17
- Climbing: 103 metres
- Pace: 5:49/km
- Power: 3.04 w/kg
- Heart Rate: 66% avg / 74% max
- Training Load: 30
That DOMS deflated feeling of exhaustion. But no feeling of sickness! Easy does it. Need a day I'm feeling decent before I get back to workouts.
21.07.26 | A bit improved still
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- Distance: 7.68 km
- Duration: 44:36
- Climbing: 101 metres
- Pace: 5:48/km
- Power: 3.11 w/kg
- Heart Rate: 72% avg / 82% max
- Training Load: 36
Hospital HR aside (impossible to keep HR down directly after lifting) I felt quite a bit better here than I did the last two days. Hopefully coming good again!
21.07.26 | Rebuild day 1
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- Duration: 42:49
Time to get back to lifting consistently. Been far too lackadaisical about it the last couple of months. Need to strike the right balance with running, without sacrificing strength. Full upper body routine.
20.07.26 | Turning of the tide?
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- Distance: 6.96 km
- Duration: 40:01
- Climbing: 85 metres
- Pace: 5:45/km
- Power: 3.13 w/kg
- Heart Rate: 68% avg / 79% max
- Training Load: 26
Nothing to write home about. But I felt better than yesterday. That's something.
Week 29 | 1h 31m / 16 km
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- Run: 1 hour 31 minutes / 16 km
- Training Load: 53
19.07.26 | That was pointless
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- Distance: 6.23 km
- Duration: 35:31
- Climbing: 77 metres
- Pace: 5:42/km
- Power: 3.07 w/kg
- Heart Rate: 65% avg / 72% max
- Training Load: 20
Got taken out by a virus Monday afternoon, and have been struggling since. Fever and the whole shebang. On the upswing yesterday, so wanted to get out and see if I'm good to work out again. Spoiler: I was not. Oh well.
13.07.26 | Easy jog
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- Distance: 10.13 km
- Duration: 56:10
- Climbing: 26 metres
- Pace: 5:33/km
- Power: 3.15 w/kg
- Heart Rate: 66% avg / 72% max
- Training Load: 33
Beer tax on heart rate. Felt fine otherwise. Arne Næss' livsfilosofi on the ears.
Week 28 | 5h 16m / 58 km
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- Run: 5 hours 16 minutes / 58 km
- Training Load: 228
12.07.26 | 5 x 6 minutes
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- Distance: 12.61 km
- Duration: 1:01:26
- Climbing: 35 metres
- Pace: 4:52/km
- Power: 3.56 w/kg
- Heart Rate: 75% avg / 92% max
- Training Load: 61
With Morten. Felt good after a couple of rest days this week. Pushed a little too hard. Not the worst place to run reps. Next to no elevation, and a cooling breeze despite the heat.
11.07.26 | Easy jog
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- Distance: 10.39 km
- Duration: 59:18
- Climbing: 20 metres
- Pace: 5:43/km
- Power: 3.04 w/kg
- Heart Rate: 67% avg / 71% max
- Training Load: 37
You know you're in trouble when you have more rest days from running than you have from drinking beer. So it goes!
10.07.26 | Pite havsbad recon long run
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- Distance: 13.68 km
- Duration: 1:21:56
- Climbing: 52 metres
- Pace: 5:59/km
- Power: 2.92 w/kg
- Heart Rate: 67% avg / 85% max
- Training Load: 54
With Morten, and we got lost. But found our way back. Eventually.
08.07.26 | 3 x 10 min Västeraas stadshotel gym
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- Distance: 11.15 km
- Duration: 55:04
- Pace: 4:56/km
- Power: 3.38 w/kg
- Heart Rate: 71% avg / 84% max
- Training Load: 45
Kept it controlled. Felt surprisingly OK, given a full day of driving before. And ahead.
06.07.26 | World Cup hangover
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- Distance: 10.49 km
- Duration: 58:48
- Climbing: 81 metres
- Pace: 5:36/km
- Power: 3.15 w/kg
- Heart Rate: 64% avg / 70% max
- Training Load: 31
Still cannot believe what we watched last night. England in the quarter finals! We got the insane timeline, and I'm here for it. A few travel days coming up as vacation begins in earnest. Will prioritise the two threshold sessions and squeeze in the easy running I can find time for.
Week 27 | 7h 40m / 75 km
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- Run: 7 hours 1 minute / 75 km
- Strength: 39 minutes
- Training Load: 293
05.07.26 | Easy long
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- Distance: 13.12 km
- Duration: 1:15:31
- Climbing: 140 metres
- Pace: 5:45/km
- Power: 3.02 w/kg
- Heart Rate: 65% avg / 72% max
- Training Load: 43
Almost perfect execution, but let HR slip up a little bit too high towards the end there. Caught it early and no harm, but annoying! Felt much better than yesterday, so went for the planned 75 minutes.
04.07.26 | Upper body
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- Duration: 39:23
Back to the weights. Pullups, incline chest press, wide arm raises, bent-over row, shoulder press, bench flies and core. Important that I got back to it again!
04.07.26 | Old easy loop
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- Distance: 10.10 km
- Duration: 58:59
- Climbing: 111 metres
- Pace: 5:51/km
- Power: 3.06 w/kg
- Heart Rate: 64% avg / 70% max
- Training Load: 31
Went with a more urban route to avoid the horseflies. Ended up doing my old easy loop. It's a bit too crowded these days, if you ask me. Many new houses along the route! Legs a bit tired, but heart rate nice and controlled despite the warm weather.
03.07.26 | 10 x 3 minutes
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- Distance: 10.66 km
- Duration: 55:33
- Pace: 5:13/km
- Power: 3.18 w/kg
- Heart Rate: 76% avg / 90% max
- Training Load: 58
Oldest out for summer football, but I was ‘on call’ so hopped on the tread today as well. Honestly the preferable setting for quality sessions. Treadmill set to 16.8 km/h throughout. As always, my cheap home tread increases the pace ever so slightly throughout the session. Hard work last few reps, but I felt up for it. HR right on the upper limit. Good workout.
02.07.26 | Easy in the rain
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- Distance: 10.38 km
- Duration: 57:38
- Climbing: 118 metres
- Pace: 5:33/km
- Power: 3.23 w/kg
- Heart Rate: 64% avg / 69% max
- Training Load: 32
Also a bit of wind. But not a single horsefly, so I think I prefer this to the scorching heat. 20 seconds faster than last few days, and HR significantly lower (64% avg). Goes to show the enormous difference the heat makes. Been testing jogging after last couple of days. Think the optimal double day must be an early session followed by a big breakfast, small lunch, and then a post work jog and straight in for a prepared dinner plate (luxury!). Something to remember ten years from now when the kids strike out on their own!
01.07.26 | Horsefly summer
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- Distance: 10.08 km
- Duration: 58:50
- Climbing: 112 metres
- Pace: 5:50/km
- Power: 3.00 w/kg
- Heart Rate: 66% avg / 75% max
- Training Load: 35
Some heart rate spikes as I tried to get away from the gnarly horseflies. Need to explore alternative routes while these buggers are out in force.
- Days active: 25
- Active time: 1 day 3 minutes
- Distance covered: 207 km
30.06.26 | 3 x 10 min
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- Distance: 10.85 km
- Duration: 56:07
- Pace: 5:10/km
- Power: 3.24 w/kg
- Heart Rate: 76% avg / 91% max
- Training Load: 58
Treadmill due to logistics. Solid work and quite tired towards the end. Good to get it done.
29.06.26 | Heat kills
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- Distance: 10.06 km
- Duration: 58:27
- Climbing: 108 metres
- Pace: 5:49/km
- Power: 3.07 w/kg
- Heart Rate: 66% avg / 73% max
- Training Load: 36
Slowed down to an absolute slog trying to keep the heart rate down in the heat. Unsucessfully. About 26 degrees and mostly sunny throughout. Crazy how much the heat elevates heart rate. Felt fine, which is good!
Week 26 | 4h 53m / 50 km
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- Run: 4 hours 29 minutes / 50 km
- Strength: 23 minutes
- Training Load: 204
27.06.26 | ‘Easy’ jog
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- Distance: 7.82 km
- Duration: 44:47
- Climbing: 161 metres
- Pace: 5:44/km
- Power: 3.29 w/kg
- Heart Rate: 69% avg / 81% max
- Training Load: 31
Felt terrible. Couldn't keep the heart rate down. Taking tomorrow off.
26.06.26 | Easy with oldest kid
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- Distance: 11.30 km
- Duration: 59:55
- Climbing: 71 metres
- Pace: 5:18/km
- Power: 3.37 w/kg
- Heart Rate: 62% avg / 71% max
- Training Load: 30
Brought him along on the bike to blow off a little bit of steam. Not much effort for him riding the bike at this leisurely pace, but better than nothing. Short break halfway to kick the ball around a bit in Islandsbotn.
25.06.26 | Seaside bodyweight session
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- Duration: 23:43
Just some quick pushups, situps, dips and something on the porch of my parents' house in the nice weather. A stone throw from the water, so felt the salty smell of the sea breeze as I was getting it done!
25.06.26 | 3 x 10 minutes
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- Distance: 12.00 km
- Duration: 56:56
- Climbing: 269 metres
- Pace: 4:45/km
- Power: 3.94 w/kg
- Heart Rate: 80% avg / 93% max
- Training Load: 67
Out in the bush, racing the black flies. They are very, very annoying. Couldn't stand walking between the reps, so effort quite a bit too high overall. The climbs didn't help! But I feel like I should have a bit of slack when I'm only doing two sessions per week.
23.06.26 | Trail jog up north
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- Distance: 8.90 km
- Duration: 51:29
- Climbing: 192 metres
- Pace: 5:47/km
- Power: 3.29 w/kg
- Heart Rate: 65% avg / 74% max
- Training Load: 29
Kept to the wide and dry tracks of ‘lysløypa’ on account of only bringing a pair of slick shoes without slugs. Rookie mistake!
22.06.26 | 5 x 6 min treadmill
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- Distance: 10.02 km
- Duration: 56:15
- Pace: 5:37/km
- Heart Rate: 72% avg / 86% max
- Training Load: 47
Travelling up north with the kids later today. Wanted to get in a workout before that, to avoid having to stress with that the next couple of days. Heart rate quite controlled, but legs quite heavy after 90 minutes yesterday. Stryd already packed, so paces all over the place. Would guess actual distance is closer to 12 km, but hey-ho.
Week 25 | 6h 49m / 55 km
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- Run: 5 hours 6 minutes / 55 km
- Strength: 1 hour 43 minutes
- Training Load: 195
21.06.26 | Heat training
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- Distance: 15.73 km
- Duration: 1:30:00
- Climbing: 222 metres
- Pace: 5:43/km
- Power: 3.17 w/kg
- Heart Rate: 68% avg / 77% max
- Training Load: 59
First real summer day of the year! Not the best idea to get out at midday, but that was my slot today. Ran to work and back, to gauge distance and time. Around 8 km and 45 minutes. Perfect commute distance. After much deliberation recently, I've decided to end the ‘Norwegian Singles’ experiment and stop chasing three weekly workouts. I simply can't sustain consistency with workouts on that cadence. Better to aim for two and remain consistent.
21.06.26 | Quick after run body weight
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- Duration: 18:30
Weighted pullups (10 kg), weighted pushups (15 kg) with elevated legs and weighted situps (10 kg).
20.06.26 | Easy jog
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- Distance: 7.35 km
- Duration: 39:59
- Climbing: 83 metres
- Pace: 5:27/km
- Power: 3.23 w/kg
- Heart Rate: 66% avg / 73% max
- Training Load: 24
All I could squeeze in on an otherwise busy day.
18.06.26 | 10, 10, 5 minutes Sub Threshold
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- Distance: 9.03 km
- Duration: 44:19
- Climbing: 95 metres
- Pace: 4:54/km
- Power: 3.55 w/kg
- Heart Rate: 77% avg / 89% max
- Training Load: 47
Impromptu workout! Got out for an easy jog, but the conditions were nice and I felt decent so decided to spring for a workout. In an old, worn out pair of heavies. Good to get the heart going again! Hamstrings still a bit tight from the race on Saturday, but otherwise all good.
17.06.26 | Upper body
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- Duration: 41:04
Lunch break and some multitasking solving a few tasks between sets. The usual, more or less, but did pullups weighted this time. 5kg in the backpack. Got surprisingly close to my regular max reps, with close to seven instead of my normal 8-10.
17.06.26 | Evening jog
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- Distance: 6.67 km
- Duration: 42:31
- Climbing: 96 metres
- Pace: 6:22/km
- Power: 2.75 w/kg
- Heart Rate: 59% avg / 71% max
- Training Load: 19
Local trail loop with the neighbour. Felt fine.
16.06.26 | Early morning treadmill
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- Distance: 7.20 km
- Duration: 40:07
- Pace: 5:34/km
- Power: 3.02 w/kg
- Heart Rate: 64% avg / 69% max
- Training Load: 21
Not yet fit for a workout. Hamstrings still quite sore after Saturday's race. No point in pushing it.
15.06.26 | Morning jog
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- Distance: 8.66 km
- Duration: 49:18
- Climbing: 103 metres
- Pace: 5:42/km
- Power: 3.17 w/kg
- Heart Rate: 63% avg / 71% max
- Training Load: 25
DOMS lingering after Saturday's race. Felt stiff and inflexible from the get go, but loosened up a bit throughout. Let's see if I'm ready for a workout tomorrow.
Week 24 | 5h 38m / 51 km
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- Run: 4 hours 47 minutes / 51 km
- Strength: 50 minutes
- Training Load: 175
14.06.26 | Easy long
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- Distance: 11.39 km
- Duration: 1:11:05
- Climbing: 150 metres
- Pace: 6:14/km
- Power: 2.89 w/kg
- Heart Rate: 61% avg / 73% max
- Training Load: 34
Quads, thighs and core sore and DOMS-y after yesterday's race. Felt otherwise fine at this leisurely pace, but got out at around 14:00 and nothing to eat since breakfast. Felt that towards the end, with blood sugar a bit low.
13.06.26 | Runway 5k
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- Distance: 5.07 km
- Duration: 17:48
- Climbing: 9 metres
- Pace: 3:31/km
- Power: 4.73 w/kg
- Heart Rate: 93% avg / 98% max
- Training Load: 34
Official time 17:48. Good to lay down a marker! About where I expected to be, and two seconds off where I was a year ago. Shows that the somewhat inconsistent training I've been doing the last 6-8 months is enough to maintain a base level of fitness, but not at the required level to improve from here. 12 weeks until my next planned race – a half marathon in Italy. The plan is to put in the work, and hopefully improve my 5k fitness with about 30 seconds. That should be enough to make sub 1:20 in the half realistic.
13.06.26 | Warm up
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- Distance: 4.82 km
- Duration: 30:07
- Climbing: 12 metres
- Pace: 6:15/km
- Power: 2.65 w/kg
- Heart Rate: 66% avg / 87% max
- Training Load: 19
Two two minute threshold reps in there to revv the engine a bit.
13.06.26 | Cool down
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- Distance: 1.24 km
- Duration: 9:13
- Climbing: 2 metres
- Pace: 7:25/km
- Power: 2.25 w/kg
- Heart Rate: 68% avg / 76% max
- Training Load: 6
Jogging back to the car.
12.06.26 | Lunch jog
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- Distance: 8.41 km
- Duration: 46:41
- Climbing: 104 metres
- Pace: 5:33/km
- Power: 3.19 w/kg
- Heart Rate: 66% avg / 73% max
- Training Load: 28
Windy, as always, but otherwise a nice and cold spring day… in the middle of June. I'm ready for a bit of summer! Looks like I'm racing tomorrow. Time to find out where I'm at, and get to building some fitness!
11.06.26 | Easy morning
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- Distance: 7.24 km
- Duration: 40:14
- Climbing: 89 metres
- Pace: 5:33/km
- Power: 3.18 w/kg
- Heart Rate: 64% avg / 72% max
- Training Load: 22
Up early for once. 10/10 weather.
09.06.26 | Easy jog
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- Distance: 6.51 km
- Duration: 40:06
- Climbing: 93 metres
- Pace: 6:09/km
- Power: 2.90 w/kg
- Heart Rate: 59% avg / 72% max
- Training Load: 17
Wheels are well and truly off at the moment. Need to focus and center to find the way forward!
08.06.26 | Morning in the gym
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- Duration: 50:15
First time in ages in the local gym. Not too crowded, and not too bad. Upper body and arms.
08.06.26 | Evening jog
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- Distance: 5.86 km
- Duration: 32:32
- Climbing: 60 metres
- Pace: 5:33/km
- Power: 3.23 w/kg
- Heart Rate: 61% avg / 68% max
- Training Load: 15
Less said about this, the better.
Week 23 | 4h 48m / 31 km
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- Run: 2 hours 54 minutes / 31 km
- Strength: 1 hour 53 minutes
- Training Load: 88
07.06.26 | Easy hour Sunday
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- Distance: 10.17 km
- Duration: 56:30
- Climbing: 133 metres
- Pace: 5:33/km
- Power: 3.18 w/kg
- Heart Rate: 65% avg / 73% max
- Training Load: 33
Body is feeling alright again. Will call this baseline, and figure out exactly what that means by racing a 5k on Saturday. Going with Sirpocs bog standard 6.5 hour week from tomorrow, to see if that's the way to some improvement without cooking myself.
06.06.26 | Easy jog
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- Distance: 7.42 km
- Duration: 40:53
- Climbing: 95 metres
- Pace: 5:30/km
- Power: 3.25 w/kg
- Heart Rate: 65% avg / 72% max
- Training Load: 23
Heart rate very responsive. Up and down like a yo-yo! Think that's a good signing that the body is coming back to normal again.
04.06.26 | Upper body
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- Duration: 41:24
Late sync, so can't really remember what I did here. Definitely covered the chest and shoulders, though ^_^
03.06.26 | Short and very easy
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- Distance: 5.13 km
- Duration: 31:32
- Climbing: 47 metres
- Pace: 6:09/km
- Power: 2.82 w/kg
- Heart Rate: 56% avg / 68% max
- Training Load: 11
Average HR 56%. Will keep it easy the rest of the week and see if I can get through a workout early next week. 5k race planned next weekend! ^_^
02.06.26 | Early morning lifting
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- Duration: 43:51
Before the kids woke up. Prioritised strength ahead of running for once. Don't think I'll get the time to squeeze in a run later today, either, but let's see. Might have to lower ambitions and be happy with one session per day for a while, while I settle into a new routine in a new role at work.
01.06.26 | Afternoon jog
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- Distance: 8.55 km
- Duration: 45:57
- Climbing: 107 metres
- Pace: 5:23/km
- Power: 3.35 w/kg
- Heart Rate: 61% avg / 69% max
- Training Load: 21
Got out after handing off the littlest for a birthday celebration. Heart rate very low, 61% average, despite going a bit faster than my recent easy jogs. Felt OK, too.
- Days active: 29
- Active time: 1 day 7 hours 48 minutes
- Distance covered: 302 km
Week 22 | 7h 38m / 62 km
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- Run: 5 hours 31 minutes / 62 km
- Strength: 2 hours 6 minutes
- Training Load: 214
31.05.26 | Closed body
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- Distance: 9.07 km
- Duration: 50:49
- Climbing: 103 metres
- Pace: 5:36/km
- Power: 3.17 w/kg
- Heart Rate: 64% avg / 71% max
- Training Load: 28
Not in a good place at all. Feeling horrible outside of training, too. No point in doing workouts or going long at this point. Will just jog through it.
30.05.26 | Bodyweight
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- Duration: 31:06
Upper body and core. Pullups, pushups, situps, chins, hanging leg raises, chins, leg raises on the floor.
30.05.26 | Much improved
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- Distance: 9.29 km
- Duration: 51:34
- Climbing: 95 metres
- Pace: 5:33/km
- Power: 3.14 w/kg
- Heart Rate: 63% avg / 70% max
- Training Load: 27
Felt far better than yesterday. If I'm feeling alright the next couple of days, I'll get back to workouts on Tuesday.
29.05.26 | Brutal jog
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- Distance: 6.02 km
- Duration: 33:17
- Climbing: 60 metres
- Pace: 5:32/km
- Power: 3.29 w/kg
- Heart Rate: 64% avg / 71% max
- Training Load: 18
Worst I've felt in a long time. Substituting tomorrow's workout with a jog, and will play it by ear after that.
28.05.26 | 4 x 6 min
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- Distance: 11.17 km
- Duration: 54:04
- Climbing: 142 metres
- Pace: 4:51/km
- Power: 3.73 w/kg
- Heart Rate: 74% avg / 88% max
- Training Load: 50
Hot and windy. Cooked it a bit in what should've been a slightly easier session. 423, 430, 433, 440 watts for the reps.
27.05.26 | Short easy jog
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- Distance: 7.19 km
- Duration: 40:03
- Climbing: 98 metres
- Pace: 5:34/km
- Power: 3.14 w/kg
- Heart Rate: 65% avg / 69% max
- Training Load: 22
Another shortened easy jog after another night of interrupted sleep due to restless legs. Clearly not handling the recent load. Reading Sirpoc's book at the moment. Based on what I'm reading there, the sensible thing to do is consolidating at a slightly lower weekly volume. 6 or 6.5 hours probably makes the most sense, as the breakpoint seems to be above seven hours and three threshold sessions. Alternatively I could go ‘off script’ and try to stay at around 7 hours, but focus on two weekly workouts for now.
26.05.26 | 3 x 8 min
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- Distance: 10.03 km
- Duration: 51:13
- Pace: 5:06/km
- Power: 3.28 w/kg
- Heart Rate: 71% avg / 87% max
- Training Load: 43
Hopped on the treadmill. Wanted to keep it as controlled as possible after feeling a bit beat up the last few days. Much better today. Measured lactate after the final rep to make sure I was in the right area in terms of intensity. 16.2, 16.2 and 16.5 km/h for the reps. Lactate 1.7 (3).
25.05.26 | Shortened easy jog
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- Distance: 8.99 km
- Duration: 50:55
- Climbing: 100 metres
- Pace: 5:40/km
- Power: 3.16 w/kg
- Heart Rate: 63% avg / 69% max
- Training Load: 26
Heart rate fine and responsive, but legs are thrashed. Reigning in everything a little bit this week to see if I can get on the right side again.
25.05.26 | Upper body
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- Duration: 45:54
Wide pullups, flat bench chest press, bent over row, wide arm raises, shoulder press, flies, biceps curl, triceps press and some core to end it off. Didn't feel great here, so happy that I got it done!
Week 21 | 7h 40m / 82 km
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- Run: 7 hours 12 minutes / 82 km
- Strength: 27 minutes
- Training Load: 289
24.05.26 | Sunday long
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- Distance: 16.38 km
- Duration: 1:30:25
- Climbing: 110 metres
- Pace: 5:31/km
- Power: 3.13 w/kg
- Heart Rate: 63% avg / 70% max
- Training Load: 46
After spending a couple of hours mowing the lawn. Decent week of running. Just need to get back into the groove of things with strength training, and I'll be golden. Add another two hours of strength to this week of running and I'm where I want to be. Just not sure about where I'll find those hours.
23.05.26 | 8 x 3 min
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- Distance: 10.37 km
- Duration: 54:21
- Pace: 5:14/km
- Power: 3.18 w/kg
- Heart Rate: 72% avg / 87% max
- Training Load: 47
Heart rate on the right side, but called it at 8 reps nevertheless. Legs quite beat up before, during and after. Some tingling and restlessness in the legs keeping me awake last night as well. Clear that I'm right at the edge of what I can currently handle in terms of load, even if the recent threshold sessions have all been quite composed. Need to be extra careful next few weeks.
22.05.26 | Lunch jog
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- Distance: 10.36 km
- Duration: 58:03
- Climbing: 114 metres
- Pace: 5:36/km
- Power: 3.15 w/kg
- Heart Rate: 64% avg / 71% max
- Training Load: 31
Think we can declare that summer has arrived. Not scorching, but around 20 Celsius and very nice conditions for running. Long weekend coming up, so hopefully the weather will hold!
22.05.26 | Quick upper body
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- Duration: 27:57
Not the session I'd planned. But better than no session at all.
21.05.26 | 5 x 6 minutes
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- Distance: 10.48 km
- Duration: 47:53
- Climbing: 80 metres
- Pace: 4:34/km
- Power: 3.83 w/kg
- Heart Rate: 76% avg / 88% max
- Training Load: 48
Up and out early to get this one done for work. Gotta get used to getting these workouts done in the morning with some work changes coming up after next week. Bit sluggish this morning, but got it done. Power 435, 429, 436, 436, 445 watts for the reps. Heart rate good, just around where I want to be at the moment.
20.05.26 | Easy jog
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- Distance: 10.22 km
- Duration: 57:13
- Climbing: 105 metres
- Pace: 5:36/km
- Power: 3.12 w/kg
- Heart Rate: 64% avg / 71% max
- Training Load: 31
Nice conditions. Otherwise nothing to report.
19.05.26 | 3 x 10 min treadmill
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- Distance: 11.30 km
- Duration: 53:41
- Pace: 4:45/km
- Power: 3.51 w/kg
- Heart Rate: 75% avg / 87% max
- Training Load: 52
Wife early out the door, so had to jump on the treadmill. Break in the middle of the last rep because the smallest got up and ‘thought she needed to poop’. (She didn't!) Otherwise decent workout. First rep felt a bit cumbersome, but got into the groove from the second rep. 16.2 km/h on the treadmill for all reps.
18.05.26 | Early morning treadmill
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- Distance: 6.18 km
- Duration: 35:01
- Pace: 5:40/km
- Heart Rate: 61% avg / 66% max
- Training Load: 16
Slept in and got out late. Only had time for about half of today's planned jog.
18.05.26 | Late night double
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- Distance: 6.46 km
- Duration: 35:26
- Climbing: 72 metres
- Pace: 5:29/km
- Power: 3.25 w/kg
- Heart Rate: 63% avg / 70% max
- Training Load: 18
Rare double to get in the remainder of the morning jog I didn't have time to finish. Very nice out. First evening this spring with something akin to summer temps.
Week 20 | 6h 13m / 64 km
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- Run: 5 hours 45 minutes / 64 km
- Strength: 28 minutes
- Training Load: 221
17.05.26 | National day long run 🇳🇴
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- Distance: 16.09 km
- Duration: 1:30:42
- Climbing: 120 metres
- Pace: 5:38/km
- Power: 3.05 w/kg
- Heart Rate: 63% avg / 71% max
- Training Load: 46
Before a big day with the kids. Processions, hot dogs and ice cream, plus more fun besides!
16.05.26 | 8 x 3 min treadmill
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- Distance: 10.06 km
- Duration: 55:14
- Pace: 5:29/km
- Heart Rate: 73% avg / 88% max
- Training Load: 48
Wife got out early for the gym, so I hopped on the tread while the kids were taking it easy on this fine Saturday morning. Decided to call it once heart rate went above 170 BPM. Kept speed at 17 km/h all the way through. Tested lactate afterwards and it was 1.4. Definitely not too hard. Gotta keep testing to figure out the right way to determine max intensity.
15.05.26 | Weather jog
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- Distance: 10.45 km
- Duration: 58:04
- Climbing: 102 metres
- Pace: 5:33/km
- Power: 3.15 w/kg
- Heart Rate: 63% avg / 70% max
- Training Load: 30
Rain, wind, hail, sun. Even a little thunder in the distance. All of the weathers. A little tired towards the end.
14.05.26 | Quick upper body session
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- Duration: 28:37
Pullups, incline bench chest press, bent over row, shoulder press and leg raises / situps superset. Tried to make it a quick one, to see how fast I can go through my ‘maintenance’ program. Just under a half hour, turns out.
14.05.26 | 5 x 6 min
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- Distance: 11.52 km
- Duration: 54:59
- Climbing: 143 metres
- Pace: 4:46/km
- Power: 3.74 w/kg
- Heart Rate: 76% avg / 88% max
- Training Load: 54
Slept in and jumped out of bed to get out and get the job done. Decent workout. 420, 425, 417, 436, 432 watts for the reps.
13.05.26 | Jog to pick up the bike
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- Distance: 6.68 km
- Duration: 35:48
- Climbing: 54 metres
- Pace: 5:22/km
- Power: 3.16 w/kg
- Heart Rate: 63% avg / 71% max
- Training Load: 18
Jeez, that weekend took it out of me. Time to pull myself together! Starting with picking up the bike from the station.
11.05.26 | Back to it with a rare evening run
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- Distance: 9.14 km
- Duration: 50:25
- Climbing: 105 metres
- Pace: 5:31/km
- Power: 3.15 w/kg
- Heart Rate: 62% avg / 68% max
- Training Load: 25
Involuntary rest day yesterday after Saturday's banquet. Not a chance of anything else. In fact just about getting in shape to run again here tonight. Felt fine once I got out. Nice spring evening. Cloudy, but comfortable.
Week 19 | 6h 18m / 56 km
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- Run: 5 hours 5 minutes / 56 km
- Strength: 1 hour 13 minutes
- Training Load: 198
09.05.26 | Holmenkollstafetten stage 5
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- Distance: 11.45 km
- Duration: 1:15:28
- Climbing: 154 metres
- Pace: 6:35/km
- Power: 2.62 w/kg
- Heart Rate: 68% avg / 96% max
- Training Load: 52
"Relay race with Team Coop Elite. Got placed on the fifth leg this time around. 1200 metres is too short for me! Nowhere near digging deep enough, but I guess that comes from no experience with shorter races. Should've gone at least 5 seconds faster, maybe 10. Overall a good day for the team, though. Came in at 57:22 and 36th place out of 4983 teams. Solid improvement from last year's 1:01:42. Have to work to keep that rate of improvement next year!"
08.05.26 | Some quick lifting
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- Duration: 31:50
Pullups, incline bench and shoulder press. Only to try and stop the decay!
08.05.26 | Heavy legs
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- Distance: 6.01 km
- Duration: 32:30
- Climbing: 59 metres
- Pace: 5:24/km
- Power: 3.32 w/kg
- Heart Rate: 63% avg / 70% max
- Training Load: 17
As always the day before a race. Rarely have I ever before geared up for a race that will, hopefully, last less than four minutes! Running the fifth lap. Team goal is to get under an hour for the full fifteen laps. If I can squeeze under four minutes, I've done my part! Let's see how it goes.
07.05.26 | 4 x 5 min
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- Distance: 8.90 km
- Duration: 42:01
- Climbing: 109 metres
- Pace: 4:43/km
- Power: 3.76 w/kg
- Heart Rate: 72% avg / 87% max
- Training Load: 35
Always think these workouts will be easy when I bring the volume down a bit. They never are! It's as if a few minutes this way or that doesn't make much of a difference for overall perceived effort. One more in the books, though. That's good. Consistent execution with 438, 436, 436, 436 watts for the reps.
06.05.26 | Easy lunch run
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- Distance: 10.23 km
- Duration: 57:33
- Climbing: 109 metres
- Pace: 5:38/km
- Power: 3.11 w/kg
- Heart Rate: 64% avg / 70% max
- Training Load: 31
Starting to dial in the correct easy day intensity. Pace and power quite similar here to Monday morning but heart rate average about 10 bpm higher — and exactly where it should be. Early morning and later in the day is night and day. Quite literally, I suppose.
05.05.26 | 3 x 8 min
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- Distance: 11.03 km
- Duration: 52:05
- Climbing: 121 metres
- Pace: 4:43/km
- Power: 3.74 w/kg
- Heart Rate: 73% avg / 88% max
- Training Load: 45
In trying to avoid the mistakes from last summer and early fall when trying three weekly threshold sessions, I've reduced the max HR limit. Will try not to go above 170 bpm, as opposed to the old target of 175. Combined with even easier easy runs, it'll hopefully give me the leeway I need to absorb the training productively this year. Good session here, and intensity spot on. 421, 423 and 430 watts for the reps. Reducing session volume this week to try and gain some freshness for Holmenkollstafetten on Saturday.
04.05.26 | Too slow?
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- Distance: 8.00 km
- Duration: 45:42
- Climbing: 85 metres
- Pace: 5:43/km
- Power: 3.09 w/kg
- Heart Rate: 58% avg / 66% max
- Training Load: 18
Average heart rate 58%. Max at 66%. Probably the lowest I've ever seen a run. Morning HR! Felt OK, except for a close call in getting back home to the toilet. Barely made it. Runners' problems.
Week 18 | 7h 31m / 79 km
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- Run: 7 hours 1 minute / 79 km
- Strength: 30 minutes
- Training Load: 301
03.05.26 | Sunday long
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- Distance: 15.74 km
- Duration: 1:27:50
- Climbing: 135 metres
- Pace: 5:35/km
- Power: 3.17 w/kg
- Heart Rate: 63% avg / 69% max
- Training Load: 45
Nice and easy enough. Heart rate right where it should be. Bare minimum week in terms of running load for the next few months, to see if I can bring fitness up a notch. Six weeks until the first race, a 5k on an airport strip! No real goals, just want to lay down a solid marker going into summer training.
02.05.26 | Sunny morning jog
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- Distance: 10.26 km
- Duration: 57:42
- Climbing: 113 metres
- Pace: 5:37/km
- Power: 3.11 w/kg
- Heart Rate: 64% avg / 70% max
- Training Load: 31
That's where I need to be to keep heart rate at the right level. Average watt 311, as opposed to 328 on Thursday. Tried to keep below 330 at all times. Next to no cardiac drift throughout!
01.05.26 | 8 Drømtorp laps
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- Distance: 12.76 km
- Duration: 1:02:52
- Climbing: 120 metres
- Pace: 4:56/km
- Power: 3.65 w/kg
- Heart Rate: 76% avg / 89% max
- Training Load: 63
About 964 metres per rep. Think that was as good an execution of a Sub Threshold workout as you'll ever find! From 435 to 450 watts for the reps. Turned it up a tiny bit per rep, but was still well within myself through the final rep. Good stuff! Just need to remember not to chase the numbers, but run according to however I'm feeling on the day to avoid going over the limit.
01.05.26 | Upper body and core
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- Duration: 30:00
Quick half hour of mostly bodyweight exercises before the day begins in earnest. Back to the strength grind!
- Days active: 24
- Active time: 1 day 2 hours 33 minutes
- Distance covered: 249 km
30.04.26 | Sunny lunch jog
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- Distance: 10.77 km
- Duration: 58:29
- Climbing: 114 metres
- Pace: 5:26/km
- Power: 3.27 w/kg
- Heart Rate: 67% avg / 75% max
- Training Load: 37
Heart rate waay too high back half of the run. Very difficult to execute properly to stay within the 70% of Max HR limitation. Average HR and power for the first 6 km is 127 bpm and 335 watts. For the last five I drop the intensity to 315 watts but average HR still climbs to 136 bpm! Probably exarcebated by it being the first somewhat warm day, but a nice cooling breeze should mitigate that. Probably have to start significantly slower to keep stay within the prescribed heart rate.
29.04.26 | 3 x 10 min
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- Distance: 11.03 km
- Duration: 51:49
- Climbing: 144 metres
- Pace: 4:42/km
- Power: 3.79 w/kg
- Heart Rate: 76% avg / 90% max
- Training Load: 53
Hills or headwind or both. Hard work!
28.04.26 | Easy jog
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- Distance: 10.31 km
- Duration: 55:02
- Climbing: 113 metres
- Pace: 5:20/km
- Power: 3.35 w/kg
- Heart Rate: 68% avg / 74% max
- Training Load: 36
Thinking about goals. You need goals. Or, more specifically, I need goals. I find it mpossible to go the extra mile without goals!
27.04.26 | Cool down jog
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- Distance: 5.06 km
- Duration: 30:07
- Pace: 5:57/km
- Heart Rate: 69% avg / 73% max
- Training Load: 21
Post Vo2 max and strength tests.
27.04.26 | Vo2 Max test
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- Distance: 3.03 km
- Duration: 17:44
- Pace: 5:51/km
- Heart Rate: 71% avg / 94% max
- Training Load: 15
Scored an almost confounding 58, down three points from three months back. Not sure why, honestly, but felt even more cramped in the mask than last time – almost a bit claustrophobic. Guess I should take this as a sign that I should stop mucking around with training, and start working towards something. At least I improved my strength a bit on all three test (pullups, military situps and pushups) so that's something.
Week 17 | 7h 44m / 72 km
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- Run: 6 hours 13 minutes / 72 km
- Strength: 1 hour 31 minutes
- Training Load: 266
26.04.26 | Sunday long
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- Distance: 16.17 km
- Duration: 1:27:41
- Climbing: 140 metres
- Pace: 5:25/km
- Power: 3.22 w/kg
- Heart Rate: 67% avg / 75% max
- Training Load: 54
Nice weather. Easy and enjoyable. Heard when I got home that I apparently ran through an earthquake. Didn't notice anything at all, tbh!
25.04.26 | Pollen season jog
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- Distance: 7.21 km
- Duration: 39:27
- Climbing: 84 metres
- Pace: 5:28/km
- Power: 3.20 w/kg
- Heart Rate: 63% avg / 72% max
- Training Load: 20
Birch is blooming, pollen season is well and truly underway. Nice morning, though! Up at six on a Saturday, because we've got big stuff going on for the rest of the day.
24.04.26 | Upper body
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- Duration: 48:43
Almost same as earlier in the week. Got in flat bench chest press and wide pullups, plus planks for a bit of core.
24.04.26 | 5 x 6 minutes
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- Distance: 11.33 km
- Duration: 52:19
- Climbing: 152 metres
- Pace: 4:37/km
- Power: 3.88 w/kg
- Heart Rate: 78% avg / 90% max
- Training Load: 56
Out at lunch in absolutely beautiful conditions. Almost a bit hot, but for the breeze! Much improved, both feeling and numbers wise compared to Tuesday. 437, 440, 436, 438 and 439 watts for the reps. Heart rate bang on with 10 seconds at the max target of 175 BPM. Let's see how I recover from this one.
23.04.26 | Early bird gets the worm
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- Distance: 7.11 km
- Duration: 39:20
- Climbing: 82 metres
- Pace: 5:32/km
- Power: 3.25 w/kg
- Heart Rate: 64% avg / 73% max
- Training Load: 22
Up early to catch some rays of sun before the day starts in earnest. Still kinda beat from the Tuesday session. Legs totally dead here, so shortened this run a bit. Not sure why that session on Tuesday hit so hard compared to similar sessions that past couple of weeks. Cumulative fatigue, most likely, but also have to wonder about those shoes!
22.04.26 | Upper body
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- Duration: 42:49
Getting it done early in the morning. Pullups, incline bench chest press, bent over row, shoulder press (aborted, right shoulder no good during this movement. Will give it another week.), flies, some other shoulder exercises, biceps and triceps and core with leg raises and weighted situps.
22.04.26 | Lunch jog
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- Distance: 10.46 km
- Duration: 56:27
- Climbing: 113 metres
- Pace: 5:24/km
- Power: 3.25 w/kg
- Heart Rate: 67% avg / 71% max
- Training Load: 35
A bit cloudy and a bit of wind, but can't complain when it's shorts and t-shirt weather regardless. Very nice out! Yesterday really took it out of me. Quite tired here.
21.04.26 | 3 x 10 minutes
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- Distance: 10.50 km
- Duration: 48:32
- Climbing: 117 metres
- Pace: 4:37/km
- Power: 3.78 w/kg
- Heart Rate: 77% avg / 89% max
- Training Load: 51
Bit of a grind, this one. No chance of sustaining the same power levels as I did last week. Hit 416, 418 and 414 watts for the reps. Mechanically it felt much harder, too, even if heart rate was a bit lower. Probably starting to accumulate a bit of fatigue. Will try to get in another 30 minute session later in the week, and do about the same plus a Vo2 Max test next week. After that perhaps a bit of a mini taper before Holmenkollstafetten.
20.04.26 | Sunrise jog
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- Distance: 9.08 km
- Duration: 49:26
- Climbing: 93 metres
- Pace: 5:27/km
- Power: 3.22 w/kg
- Heart Rate: 65% avg / 72% max
- Training Load: 28
Good weather's back after a Sunday of constant rain. Barely above freezing, but clear and next to no wind. Another beautiful morning!
Week 16 | 6h 51m / 67 km
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- Run: 6 hours 1 minute / 67 km
- Strength: 50 minutes
- Training Load: 261
19.04.26 | Long with the neighbour
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- Distance: 14.17 km
- Duration: 1:26:20
- Climbing: 110 metres
- Pace: 6:06/km
- Power: 2.83 w/kg
- Heart Rate: 62% avg / 75% max
- Training Load: 42
Easy in the rain and wind. Good to have company on this one!