Running Plan WK Total Run KM

Date Day Km Pace Result pace

06/06/2023 Tuesday 5 EASY

07/06/2023 Wednesday Strength training
08/06/2023 Thursday 8 Interval training (hill run)
23
09/06/2023 Friday Strength training
10/06/2023 Saturday 10 Long run
11/06/2023 Sunday Strength training
12/06/2023 Monday 5 EASY
13/06/2023 Tuesday Strength training
14/06/2023 Wednesday 10 Interval training (hill run)
15/06/2023 Thursday Strength training 30
16/06/2023 Friday Strength training
17/06/2023 Saturday 15 Long run
18/06/2023 Sunday Strength training
19/06/2023 Monday 5 EASY
20/06/2023 Tuesday Strength training
21/06/2023 Wednesday 10 Interval training (hill run)
22/06/2023 Thursday Strength training 35
23/06/2023 Friday Strength training
24/06/2023 Saturday 20 Long run
25/06/2023 Sunday Strength training
26/06/2023 Monday 5 EASY
27/06/2023 Tuesday Strength training
28/06/2023 Wednesday 10 Interval training (hill run)
29/06/2023 Thursday Strength training 40
30/06/2023 Friday Strength training
01/07/2023 Saturday 25 Long run
02/07/2023 Sunday Strength training
03/07/2023 Monday 5 EASY
04/07/2023 Tuesday Strength training
05/07/2023 Wednesday 10 Interval training (hill run)
06/07/2023 Thursday Strength training 36
07/07/2023 Friday Strength training
08/07/2023 Saturday 21 Long run
09/07/2023 Sunday Strength training
10/07/2023 Monday 5 EASY
11/07/2023 Tuesday Strength training
12/07/2023 Wednesday Interval training (hill run)
13/07/2023 Thursday Strength training 26
14/07/2023 Friday 21 Marathon Race
15/07/2023 Saturday
16/07/2023 Sunday
17/07/2023 Monday
18/07/2023 Tuesday
19/07/2023 Wednesday
20/07/2023 Thursday 0
21/07/2023 Friday
22/07/2023 Saturday
23/07/2023 Sunday
24/07/2023 Monday
25/07/2023 Tuesday
26/07/2023 Wednesday
27/07/2023 Thursday 0
28/07/2023 Friday
29/07/2023 Saturday
30/07/2023 Sunday
31/07/2023 Monday
01/08/2023 Tuesday
02/08/2023 Wednesday
03/08/2023 Thursday
 Walking Plan Total Walk KM

Date Day Km Pace

Result pace EASY 12 min/km
06/06/2023 Tuesday 3 EASY Interval training (hill walk) 10 min /km
07/06/2023 Wednesday Strength training Long walk 13 min/km
08/06/2023 Thursday 5 Interval training (hillwalk) 16
09/06/2023 Friday 3 EASY
10/06/2023 Saturday Strength training
11/06/2023 Sunday 5 Interval training (hill walk) PACE CALCULATOR
5K Time 10K Time 1/2 M Time
12/06/2023 Monday PACE (min/km) Speed (km/hr)
13/06/2023 Tuesday 8 Long walk 1 60.00 5.00 10 12:35:00 AM
14/06/2023 Wednesday 5 12.00 25.00 50 01:55:00 AM
15/06/2023 Thursday Strength training 18 6 10.00 30.00 60 02:15:00 AM
16/06/2023 Friday 4 EASY 7 8.57 35.00 70 02:35:00 AM
17/06/2023 Saturday Strength training 7.5 8.00 37.50 75 02:45:00 AM
18/06/2023 Sunday 6 Interval training (hill walk) 8 7.50 40.00 80 02:55:00 AM
19/06/2023 Monday 8.5 7.06 42.50 85 03:05:00 AM
20/06/2023 Tuesday 10 Long walk 9 6.67 45.00 90 03:15:00 AM
21/06/2023 Wednesday 9.5 6.32 47.50 95 03:25:00 AM
22/06/2023 Thursday Strength training 21 10 6.00 50.00 100 03:35:00 AM
23/06/2023 Friday 5 EASY 10.5 5.71 52.50 105 03:45:00 AM
24/06/2023 Saturday Strength training 11 5.45 55.00 110 03:55:00 AM
25/06/2023 Sunday 6 Interval training (hill walk) 11.5 5.22 57.50 115 04:05:00 AM
26/06/2023 Monday 12 5.00 60.00 120 04:15:00 AM
27/06/2023 Tuesday 10 Long walk 12.5 4.80 62.50 125 04:25:00 AM
28/06/2023 Wednesday 13 4.62 65.00 130 04:35:00 AM
29/06/2023 Thursday Strength training 23 13.5 4.44 67.50 135 04:45:00 AM
30/06/2023 Friday 5 EASY 14 4.29 70.00 140 04:55:00 AM
01/07/2023 Saturday Strength training 14.5 4.14 72.50 145 05:05:00 AM
02/07/2023 Sunday 8 Interval training (hill walk) 15 4.00 75.00 150 05:15:00 AM
03/07/2023 Monday 15.5 3.87 77.50 155 05:25:00 AM
04/07/2023 Tuesday 10 Long walk
05/07/2023 Wednesday
06/07/2023 Thursday Strength training 23
07/07/2023 Friday 5 EASY
08/07/2023 Saturday Strength training
09/07/2023 Sunday 8 Interval training (hill walk)
10/07/2023 Monday
11/07/2023 Tuesday 10 Long walk
12/07/2023 Wednesday
13/07/2023 Thursday Strength training 25
14/07/2023 Friday 5 EASY
15/07/2023 Saturday Strength training
16/07/2023 Sunday 10 Interval training (hill walk)
17/07/2023 Monday
18/07/2023 Tuesday 12 Long walk
19/07/2023 Wednesday
20/07/2023 Thursday Strength training 28
21/07/2023 Friday 6 EASY
22/07/2023 Saturday Strength training
23/07/2023 Sunday 10 Interval training (hill walk)
24/07/2023 Monday
25/07/2023 Tuesday 12 Long walk
26/07/2023 Wednesday
27/07/2023 Thursday Strength training 22
28/07/2023 Friday 10 EASY
29/07/2023 Saturday Travel
30/07/2023 Sunday Travel
31/07/2023 Monday
01/08/2023 Tuesday
02/08/2023 Wednesday
03/08/2023 Thursday
 OSLO marathon -2022
Laps Time ative Time Distance Avg Pace Avg GAP
1 05:06.3 05:06.3 1 5:06 --
2 04:52.4 09:58.7 1 4:52 --
3 05:12.9 15:12 1 5:13 --
4 05:38.3 20:50 1 5:38 --
5 05:40.0 26:30:00 1 5:40 --
6 05:09.5 31:39:00 1 5:10 --
7 05:09.8 36:49:00 1 5:10 --
8 05:22.4 42:12:00 1 5:22 --
9 04:55.0 47:07:00 1 4:55 --
10 05:15.7 52:22:00 1 5:16 --
11 05:23.8 57:46:00 1 5:24 --
12 05:41.8 1:03:28 1 5:42 --
13 06:00.9 1:09:29 1 6:01 --
14 06:06.2 1:15:35 1 6:06 --
15 05:58.1 1:21:33 1 5:58 --
16 06:40.7 1:28:14 1 6:41 --
17 06:55.5 1:35:09 1 6:55 --
18 06:43.8 1:41:53 1 6:44 --
19 05:40.2 1:47:33 1 5:40 --
20 05:26.3 1:53:00 1 5:26 --
21 06:06.1 1:59:06 1 6:06 --
22 01:54.6 2:01:00 0.38 5:05 --
Summary 2:01:00 2:01:00 21.38 5:40
Avg HR ax HR Total Ascent escent Power g W/kg Power W/kg adence
150 165 9 5 -- -- -- -- 173
167 170 9 5 -- -- -- -- 175
169 172 11 6 -- -- -- -- 173
172 174 22 1 -- -- -- -- 169
171 174 18 1 -- -- -- -- 168
171 174 4 10 -- -- -- -- 171
172 176 8 23 -- -- -- -- 171
171 174 8 21 -- -- -- -- 170
169 173 0 17 -- -- -- -- 171
172 175 7 7 -- -- -- -- 172
171 173 1 0 -- -- -- -- 172
171 174 1 0 -- -- -- -- 171
171 173 1 1 -- -- -- -- 171
168 172 0 1 -- -- -- -- 167
170 173 8 2 -- -- -- -- 173
169 174 20 0 -- -- -- -- 163
166 171 26 1 -- -- -- -- 156
163 170 21 17 -- -- -- -- 161
163 167 2 27 -- -- -- -- 171
165 169 1 19 -- -- -- -- 175
166 170 11 14 -- -- -- -- 173
170 174 0 6 -- -- -- -- 178
168 176 188 184 170
 t Time
Avg GCT Balance Length llation l Ratio alories Temperature Best Pace
245/ 51.0% R 1.04 8.7 8.5 53 24.4 4:24
230/ 50.4% R 1.16 8.6 7.2 58 22.2 4:21
233/ 50.4% R 1.1 8.9 7.9 63 20.4 4:35
244/ 50.0% R 1.05 9.3 8.6 70 20 5:16
247/ 50.0% R 1.04 9.3 8.8 70 20.7 5:05
228/ 50.5% R 1.09 9.5 8.4 63 22.1 4:52
227/ 50.7% R 1.12 9.6 8.4 63 23 4:33
232/ 50.8% R 1.05 9.5 9 65 23 4:39
236/ 50.7% R 1.11 9.3 8.2 59 23.8 4:31
235/ 50.6% R 1.03 9.4 9 64 23.9 4:29
229/ 50.4% R 1.07 9.4 8.6 66 24.7 5:14
237/ 50.3% R 1.03 9.3 8.8 69 25.3 5:22
238/ 50.1% R 0.97 9.3 9.5 70 25.5 4:54
252/ 49.9% R 1 8.8 8.7 71 25.4 4:47
243/ 50.2% R 0.95 8.7 9 71 24.4 5:11
265/ 50.1% R 0.86 8 9.3 78 24.5 5:30
305/ 50.4% R 0.92 8.3 9.1 76 24.4 4:13
282/ 51.2% R 0.88 8.3 9.4 70 24.5 4:47
239/ 51.4% R 1.01 9 8.9 59 24.4 4:54
229/ 50.4% R 1.01 8.7 8.5 60 24 4:33
252/ 50.3% R 0.91 8 8.9 65 23.7 4:42
211/ 49.9% R 1.11 8.9 7.8 22 24 4:47
245/ 50.5% R 1.01 8.9 8.7 1,405 23.6 4:13
un Cadence ving Time ving Pace
185 5:06 5:06
179 04:52.4 4:52
179 05:12.9 5:13
173 5:38 5:38
174 5:40 5:40
173 05:09.5 5:09
179 05:09.8 5:10
174 5:22 5:22
175 04:55.0 4:55
177 5:14 5:14
175 5:23 5:23
173 05:41.8 5:42
175 06:00.9 6:01
175 6:06 6:06
176 5:58 5:58
175 06:40.7 6:41
177 06:55.5 6:55
179 6:43 6:43
179 5:36 5:36
178 5:26 5:26
185 6:06 6:06
184 1:54 5:03
185 2:00:51 5:39