Etikettarkiv: energy

Training Wk16

This week, easter week was a very good week actually. Foodwise we kept in check and I had some really good runs including my first 10 km run this year. Weather has been perfect for outdoors activities so it has been a real pleasure to be outdoor this week. Dun has been nice and warm but in the nights the temperatures drops down and best runs are done in the afternoons really.

I have started using a new sports tracker on my Android phone called Endonundo and so far, for all similar softwares I have tested this one seems to be best of them all. I also love the BuddyRunner software but Endomondo does very much the same thing but has even better statistics.

Day by day

speed in the forest, 2.35 km in 6:36 tempo, pretty good for being me actually, I was very happy with that.
Altorp 6.7 km with Jenny, had a really good time as always and although I came home late it was a really good run that.
Resting, no training.
My first 10 km this year. Eastern Järvafältet and that was good as well, but HARD. I was struggling at the end to keep it together and I had some walks in the middle of it as well but I did it even if it took me 99 minutes.
My first 10 km run this year
Short runt at home, a very slow run to just flex everything up a bit from the 10 km the day before.
A 5km run a new route I have not done before. Down to the Görväln castle and then back home again. Beautiful run but some hills that was really straining and by now I am starting to feel the miles in my legs this week. Decided this was last for this week!

This week

Total distance 26.8 km Total tim 4:03:42 HMS
Avg tempo 9:06 min/km Avg. speed 6.6 km/h
Max. HR 173 bpm Avg. HR 148 bpm
Training Effect 4 TE/EPOC Energy spent 3 032 kcal
VO2(max) 32 ml/kg/min Peak EPOC 169 ml/kg
Max. ventilation 93 l/min Max breathing 42 bpm

Last week

Total distance 16,8 km Total tim 1:19:16 HMS
Avg tempo 8:29 min/km Avg. speed 8.29 km/h
Max. HR 175 bpm Avg. HR 153 bpm
Training Effect 5 TE/EPOC Energy spent 1 162 kcal
VO2(max) 32 ml/kg/min Peak EPOC 159 ml/kg
Max. ventilation 96 l/min Max breathing 45 bpm

10 km more than last week is not horse manure. Probably too much of an increase in a single week but I feel good nevertheless. Time spent training also increased to more than the double, not bad at all but my average time dropped with 30 s/km. Not too surprising, longer runs and more km into the legs. Spending almost 3 times the amount of energy on running as last week, yay, almost two days worth of food.

Average heartrate has dropped a bit, longer and slower running and perhaps a bit better condition as well but the max hartrate is very similar and shows that I am still about 10 beats from maxing out. Good thing, don’t wanna do that alone… tried it once and i had such a bad tunnel vision I thought I was gonna faint.

Training effect is a 4 which is great compared to a 5 last week which was overtraining. Getting better at keeping slow on the long runs and not over-excerting myself to the point of breaking down rather than building up.

Ventilation and breathing is up a little though VO2max seems very similar. A higher peak EPOC and a lower Training Effect just means I have leveled on the training effect scale (to a level 6.0 from a 5.0 where I started).

Tomorrow is a resting day and then monday is a free day, I will see if my good friend Jenny can manage a nice run together then, looking forward to the next time.

Weight wise I have gone up 0.5 kg this week. Still keeping diet but I have also noticed my legs are getting stronger. I believe I am building more muscle. This is good, it means I will be able to run faster and longer and increase my metabolic rate even when I sleep. Good stuff that.


Abiogenetic Petroleum Formation

A couple of days ago on Swedish television (channel 4) evening news was a kind of revelation to me. It turns out that KTH (the royal science academy in Stockholm) supports research of abiogenetic formation of petroleum.

Basically this means an alternate theory about how the planet’s oil reserves came to be. The generally accepted theory is that biomatter have transformed over time in the bedrock with heat and pressure into petrochemical compounds that we today are pumping (crude oil) and then refining into gasoline, diesel, kerosene, grease and so on.

But the alternate theroy says that there are coal deposists down in the earth that in the lower parts of the mantle are subjected to high temperature and pressure in the absence of oxygene and that all the necessary compounds are there to form oil in large quantities that are then pressed upwards through cracks in the earths crust to the oil deposists we today are tapping in to.

The interesting with this theory is that if it is true then we will probably not have much problem finding and using oil in the future. We may however not chose to do so for other reasons.

Looking around on the internet it seems that this abiogenetic theory of petroleum formation is not so new after all, it has been popular among certain scientists in the Soviet union from the fifties and the scientists here att KTH who do this reasearch are also of russian heritage.

Frontal figure here is professor Vladimir Kutcherov som tillsammans med Anton Kolesnikov och Alexander Goncharov that have shown a process in a laboratory where oil may form without the biomatter compounds that most mainstream scientist believe must be present.