Training Log for Week 1 of 2019

Happy new year, and welcome to a blank slate filled with opportunities to make 2019 your best year of running so far! With fourteen weeks to go until my next marathon, I am nearing the end of the base phase. The focus is still combining mileage with decent intensity, before getting into more specific work.

Weekly Stats

Distance Run: 124 kilometres (77 miles)
Running Elevation Gain: 812 metres (2664 feet)
Time Running: 10 hours 7 minutes
Time Cross Training: 0 hours 0 minutes

In the Training Logs section, you can see all my previously published training logs.

As you can see, I am switching up the format for the training logs a bit. The aim is to make them more easily digestible, for those who just want to quickly scan through and see what I’ve been up to. Time spent cross-training is also an additional data point compared to what I’ve reported earlier. Because incorporating cross-training as a regular part of my routine is a goal this year, it is natural to report on how I am doing in that regard.


10.5 km (6.5 miles) recovery to kick off the week, and to end 2018. Conditions were slushy with a bit of hard ice for variety, and not particularly enjoyable for the most part.


22 km (13.7 miles) progression medium long run inside on the treadmill. Progressed the pace from 5:00 to 4:15 min/km (8:03 to 6:50 min/mile). Alternated the incline between 0%, 0,5% and 1% to vary the load. Felt very good on the day. For once found it enjoyable to stay on the treadmill for once. Progression runs are clearly the way to go when stuck inside.


12 km (7.5 miles) recovery inside on the treadmill. First day back at work after the holidays, and an early start. Felt sluggish, and the entire run was a drag, even at true recovery pace.


15 km (9.3 miles) easy into work in the AM, followed by 15 km recovery home from work 12 hours later. Felt decent in the morning, but absolutely beat in the evening. Unsure of whether going through with the planned workout the following morning would be a good idea.

Runner in Nike Zoom Pegasus Turbo on treadmill
With ice and sleet outside, I have spent a bit of time on the treadmill this week.


13 km (8 miles) lactate threshold workout on the treadmill. The workout was split up into four times 2000 meters at 3:42 min/km ( 5:57 min/mile) separated by two-minute brisk walks. My heart rate indicated that the intensity of the session was spot on, but my legs were heavy and it felt like pretty hard work.


6 km (3.7 miles) recovery in the evening after a long day at work.


30 km (18.7 miles) long run in the morning heading back into work. The idea was to keep the intensity moderate throughout the run, instead of progressing towards the end, to reduce the load. It was a pretty decent day out, with alright surfaces for running, so the average pace turned out alright regardless.


Another good week of training! I can feel my body getting stronger as I am stringing together solid if unspectacular weeks. After a period of high mileage, I am planning a down week with a focus on recovery this coming week. When you are feeling good, it is easy to overdo it. This makes it important to plan ahead, to make sure you get the rest necessary let the body absorb the work you’ve put in, and try to reclaim some freshness.

If you want to look at all the stats from every single one of my runs, feel free to hop on over to my Strava profile.

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