Week 34 Three Runs One Package
I ran 17.4km this week plus an interval session. My three runs came to 1104 calories, 170 m of climbing. Nothing heroic, but after last week’s 12-hour shifts, getting out the door counted for something.
Wednesday, Morning Run, 5.3 km Back at it after 12-hour shifts at work. Legs felt it. 4:42/km pace, faster than it had any right to be given how tired I was going in.
Thursday, Afternoon Run, 5.1 km
On my way to Bislett just to find out it was closed so I picked up a package and made it into a run. A little annoying but at least I got a run in. 5:05/km
Friday, Interval session, 40 minutes Threw in a Norwegian 4x4 at the gym this week too. Averaged 137 bpm across the session, peaked at 169. Spent 11 minutes in Zone 4, none in Zone 5, so I left a little in the tank. Recovery wasn’t bad either, back down to 92 bpm within two minutes of finishing. I am still not optimizing my intervals, next time I am going to go 14.2 km/h for the run with 1% incline.
Sunday, Afternoon Run, 7.1 km
No story here, just the week’s biggest chunk of distance.
Missed one run this week: the 10km. I’m probably not the only runner in Oslo annoyed that Bislett is closed this week and next for a concert. I am blaming it on that because on Thursday I was motivated to try to run a Bislett PR. Both of my 5km run was in the correct zone and I am closing in on my interval goals. I even threw in a 7km run, if I also factor in my 12-hour shifts last week it feels good and I met most of my training plan.
Next week I have a lot to do at work again so I will probably only get in a 4x4 and a 7k run.
Wed: 5.3K @ 4:45/km, 143 bpm avg. Thu: 5.1K errand run @ 5:17/km, 140 bpm avg. Sun: 7.1K @ 5:05/km, 147 bpm avg.
