Run 16

Ok I am just going to write in English for this one. A. Because most of my fans speak english, and most don't speak Norwegian. B. I am tired from interval training tonight. haha. But do not worry Sandra I will give you more stuff to laugh at in the near future.

Today I did not get up early and run in the morning. Because it was a interval training day, at Sognsvann and with my running club. Yes I am in a running club. Called Rye running club. So decided it was time to get back into interval training. Because I have not done it in a while. And it was great. I think all my training has payed off, and I felt like I ran reasonably well tonight at the intervals. I felt good, being able to get my breathe back fast and also running at a decent speed.

A breakdown of what interval training was... We do a light warm up job running around the lake. About 3k. Then today we did 6 intervals. Which involved the running at 90% of your ability in each six intervals. With a two minute rest in between. The times we ran today were. 5,4,3,3,4,5. Which means the first interval was 5mins long. So you run at 90% for 5mins. Then stop. The group of runners then congrugate back together and wait 2mins and then do the next interval which was then 4 mins. Then 3mins, another 3mins, then 4mins, then finish with a last 5mins. All running this at about 90% of your pace. So it is great training. Then we have a warm down run which is maybe 2k and done!

So thats what I did this evening. It was great. Then I ran home! haha. Another 5k. So that was great. Because I also ran up to the lake, well I ran about 4k. Because I dropped 'the tank' off at a friends. It is his bike which weighs a shit load. It is an old mountain bike made out of concrete, or something like that. I think I would have preferred to run all the way up to the lake then bike that the distance I did.

Anyway I am rambling. But all round this evening I would have ran between 19 to 21km. So that is not a bad evening of running. Now it is time for bed and up tomorrow for a 5 to 6k run with the ankle weights. Oh well someone has to do it.

Oh also I should mention that it was great to have Willow Keats, a friend join me and the group for the interval training. Was great to catch up with her, and also maybe she is now tempted to run the half marathon on Saturday. And she should also join up for the Oslo marathon. Do it! ;)

Cheers

Mark