31 drag på 3:45, topp-puls 145 — 8 slag under forventet.
| Mål | I dag | Baseline | Δ |
|---|---|---|---|
| Kadens | 175 spm | 176 | −1 |
| Steglengde | 0,00 m | 1,23 | −1,23 |
| Dato | Økt | Fart | Topp-puls | Laktat | Skår |
|---|---|---|---|---|---|
| 15.12 | 2 x 10 x 45/15 | 4:06 | 151,3 | — | 8,5 |
| 18.12 | 3 x 10 x 45/15 | 4:06 | 157,1 | — | 9,1 |
| 22.12 | 2 x 10 x 45/15 | 4:49 | — | — | 9,1 |
| 29.01 | 3 x 10 x 45/15 @ 3:45 | 3:58 | 158,3 | — | 8,7 |
| 19.04 | 2 x 10 x 45/15 @ 13-15 km/ | 4:41 | 143,3 | — | 9,7 |
| 15.06 | 3 x 10 x 45/15 | 3:55 | 151,0 | — | 9,8 |
| Dato | Økt | Fart | Steady-puls | Laktat | Skår |
|---|---|---|---|---|---|
| 30.06 | 25x 45/15 | 4:13 | 159,9 | — | 9,5 |
| 27.04 | 15 x 40s @ 3:40 | 3:51 | 163,4 | — | 8,7 |
| 27.07 | 10 x 45/15 | 3:44 | 173,2 | — | 9,2 |
| 04.08 | 15 x 45/15 | 3:56 | 161,9 | — | 9,8 |
| 21.08 | 11 x 45/15 | 4:20 | 153,2 | — | 9,3 |
| 18.11 | 20 x 45/15 | 4:16 | 162,9 | — | 9,4 |
| 15.02 | 10x45/15 | 4:08 | 168,7 | — | 8,5 |
| 01.03 | 15 x 1 min | 4:49 | 153,3 | — | 9,1 |
| 30.03 | 30 x 1 min | 4:44 | 153,3 | — | 9,0 |
| 12.03 | 20 x 45/15 | 4:08 | 161,8 | — | 9,5 |
| 13.11 | 2 x 10 x 45/15 @ 15 - 17 k | 3:45 | 159,2 | — | 9,4 |
| 20.11 | 3 x 10 x 45/15 @ 15-17 kmh | 3:39 | 159,4 | — | 9,5 |
| 14.12 | 2 x 10 x 45/15 @ 15-17 kmh | 3:46 | 161,3 | — | 9,4 |
| 17.12 | 2 x 10 x 45/15 @ 15 - 17 k | 3:44 | 153,4 | — | 9,8 |
| 30.12 | 3 x 10 x 45/15 @ 15-16 kmh | 3:50 | 159,7 | — | 9,4 |
| 13.01 | 3 x 10 x 45/15 @ 15-17 kmh | 3:53 | 161,3 | — | 8,9 |
| 31.01 | 4 x 10 x 45/15 | 3:57 | 160,5 | — | 9,2 |
| 11.02 | 3 x 10 x 45/15 @ 4:00 | 4:05 | 152,4 | — | 9,7 |
| 23.02 | 3 x 10 x 45/15 @ 4:00 | 4:08 | 146,1 | — | 9,7 |
| 23.12 | 3 x 10 x 45/15 | 4:16 | 153,4 | — | 9,3 |
| 10.01 | 2 x 10 x 45/15 | 4:25 | 153,4 | — | 9,4 |
| 17.01 | 3 x 10 x 45/15 | 4:05 | 154,0 | — | 9,2 |
| 07.02 | 3 x 10 x 45/15 | 4:05 | 158,3 | — | 9,1 |
| 14.02 | 3 x 10 x 45/15 | 4:34 | 157,5 | — | 8,9 |
| 04.04 | 3 x 10 x 45/15 | 4:33 | 142,3 | — | 8,8 |
| 11.06 | 50 x 45/15 | 4:29 | 154,4 | — | 9,1 |
| 07.11 | 2 x 10 x 45/15 | 4:03 | 156,8 | — | 8,9 |
| 14.11 | 2 x 10 x 45/15 | 4:03 | 158,5 | — | 9,5 |
| 17.11 | 2 x 10 x 45/15 | 3:53 | 151,1 | — | 9,8 |
| 24.11 | 2 x 10 x 45/15 | 3:51 | 153,5 | — | 9,7 |
| 08.12 | 2 x 10 x 45/15 | 3:57 | 159,6 | — | 9,4 |
| 15.12 | 2 x 10 x 45/15 | 4:06 | 151,3 | — | 8,5 |
| 18.12 | 3 x 10 x 45/15 | 4:06 | 157,1 | — | 9,1 |
| 22.12 | 2 x 10 x 45/15 | 4:49 | — | — | 9,1 |
| 29.01 | 3 x 10 x 45/15 @ 3:45 | 3:58 | 158,3 | — | 8,7 |
| 19.04 | 2 x 10 x 45/15 @ 13-15 km/ | 4:41 | 143,3 | — | 9,7 |
| 15.06 | 3 x 10 x 45/15 | 3:55 | 151,0 | — | 9,8 |
Kveld-halvdelen av dobbelen — men dette var ingen kontrollert sub-terskeløkt. Det var en progressiv 45/15 der mølla ble skrudd opp serie for serie: 15–16 km/t (≈4:00–3:45) → 16–17 km/t (≈3:45–3:32) → 17 km/t (3:31) på alle ti dragene i siste serie. 3:31/km er VO2max-fart, langt over LT2 (3:49). De 15-sekunders pausene holdt pulsen kunstig lav (maks 154, snitt 133,5) — men hadde laktat blitt målt, ville den vært høy, særlig i siste serie. Skår 7.4 Solid, men den undervurderer trolig økta, fordi både puls og auto-registrert pace bommer på den reelle intensiteten. Dette er selve fellen ved å lese 45/15 på HR.
Andre økt på dagen, så wellness deles med morgenen: HRV 82 ms (+13), RHR 38, Training Readiness 90 — sterk beredskap. Det gule flagget var søvn 5,8 t / score 75. Formmessig endte dagen på TSB −22,5 (CTL 90,9, ATL 113,4), dagens TRIMP 149 — to økter lagt oppå en dyp belastning.
Det avgjørende for tolkningen: dette var den harde halvdelen av dobbelen, ikke den lette. Morgenen var en LT1-primer (6×5 @ 4:08, puls under terskel), og kvelden var der den reelle — og betydelige — intensiteten lå. Konteksten er uke 25, siste fulle kvalitetsuke før ferie-deload, så det var rom for å presse. Carl gjorde et bevisst valg om 45/15-format framfor lengre reps, men kjørte det progressivt og hardt, ikke avdempet.
Strukturen var 3 × 10 × 45/15 på tredemølle, med mølla skrudd opp for hver serie:
| Serie | Mølle-hastighet | Pace | Mot LT2 (3:49) |
|---|---|---|---|
| 1 (drag 1–10) | 15–16 km/t | 4:00 → 3:45 | rundt/så vidt over terskel |
| 2 (drag 11–20) | 16–17 km/t | 3:45 → 3:32 | over terskel |
| 3 (drag 21–30) | 17 km/t (alle) | 3:31 | VO2max/5K-fart |
Økta vandret altså fra rundt LT2 i første serie til 5K-fart i siste — en ren progresjon i ti-stegs trapp. Viktig datamerknad: den auto-registrerte pacen (snitt 4:01, enkeltdrag 3:45–4:22 i quality.json) er upålitelig her. På 45-sekunders mølledrag rekker verken GPS eller footpod å kalibrere, så de registrerte splittene under-rapporterer farten systematisk. Mølle-hastigheten Carl faktisk satte er fasiten, og den forteller en helt annen historie enn 4:01-snittet: dette var en rask økt.
Her ligger hele poenget. Arbeids-HR per serie steg 137 → 141 → 146 (maks 154 = 83 % av maks 186) — som ser moderat ut, men er en format-artefakt. Hadde Carl løpt 17 km/t kontinuerlig, ville pulsen ligget rundt 175+ (I5); de 15-sekunders pausene klipper ~20 bpm av toppen ved å la HR falle mellom hvert drag. Snitt-HR på 133,5 (inkludert rull) er rent støy i denne sammenhengen.
Den metabolske kostnaden — særlig det anaerobe bidraget i siste serie på VO2max-fart — er langt høyere enn pulsen antyder. Uten laktatmåling er HR her direkte villedende: en avlesning etter serie 3 ville mest sannsynlig vist klart supra-LT2 (godt over 3,3 mmol/L, trolig i 4–6-området). Dette er kjerne-svakheten ved å score 45/15 på puls, og den er verdt å feste seg ved: økta var hard, men instrumenteringen (HR + auto-pace) maskerer det.
Mølle gir footpod-estimert power, som ikke skal tolkes absolutt. Skoen var HOKA Cielo X1 2.0, en karbonplate-racer — relevant her, for ved 17 km/t på mølle er dette rask, eksplosiv løping der skoens retur faktisk teller. Kadensen holdt seg stabil gjennom alle tre seriene uten frekvensfall i den raske avslutningen, et tegn på at mekanikken bar fartsøkningen rent. Gitt usikkerheten i mølle-power lener analysen seg på hastighet + HR-respons.
HR-stigningen 137 → 146 over de tre seriene er ikke decoupling eller tretthet — den følger den bevisste fartsøkningen (raskere mølle → høyere puls), mens 15-sekundersene hele tiden dro HR ned igjen. At pulsen bare nådde 146 i snitt / 154 på topp selv da farten var oppe i VO2max-sonen, bekrefter nettopp hvor kraftig 45/15-formatet demper HR. Ingen kollaps: siste serie ble fullført på 17 km/t på samtlige ti drag, uten at farten falt. Den eneste reelle «driften» var den planlagte oppskruingen.
| Dato | Økt | Fart/pace | HR (snitt/maks) | Skår |
|---|---|---|---|---|
| 2026-04-23 | 3 × 10 × 45/15 | jevnt ~4:08 | snitt 135 | Solid |
| 2026-06-15 | 3 × 10 × 45/15 progressiv | 15→17 km/t (4:00→3:31) | snitt 133,5 / maks 154 | 7.4 Solid |
Mot den nesten identiske 45/15-økta 23.04 er forskjellen at dagens var progressiv og betydelig raskere — den endte på 17 km/t mot et jevnere, tregere opplegg i april, ved tilnærmet samme puls. Samme puls, raskere fart = reell fremgang, og igjen et eksempel på at HR alene skjuler progresjonen. Mot morgenens LT1-primer er kontrasten total: dagen var en LT1-primer + en hard progressiv VO2-fart-økt, ikke to milde halvdeler.
CTL 90,9 er nytt toppnivå, og pre-økt-formen lå i produktiv overload (TSB ~−22, P10-båndet — sub-3-block-territorium, ikke et faresignal). Dette var den siste fulle kvalitetsuka før ferie-deload, og kveldsøkta var — riktig forstått — dagens og ukas hardeste enkeltstimulus, gjemt bak en lav puls. Det er verdt å registrere i belastningsregnskapet: dobbelen kostet mer enn HR-tallene og det auto-registrerte pace-snittet skulle tilsi.
Persistert session_score 7.4 (Solid) — eksekvering 6.7, kontekst 9.1.
| Komponent | Verdi | Lesning |
|---|---|---|
| Eksekvering | 6.7 | Drar ned fordi motoren leser (a) format-dempet puls og (b) under-registrert pace — begge får en VO2max-fart-økt til å framstå moderat |
| Kontekst | 9.1 | Treffer fasen presist: hard kvalitetsstimulus i siste fulle uke, riktig rolle i dobbelen |
| Totalt | 7.4 Solid | Sannsynligvis et undertall for det som reelt var en progressiv VO2-fart-økt |
Den lave eksekverings-komponenten skal ikke leses som svak utførelse. Den er en måleproblem-artefakt: scoreren har ingen 45/15-bevisst justering, så den vekter puls og registrert pace — de to størrelsene som svikter mest på akkurat dette formatet. Reelt fortjener økta mer enn 7.4.
Dette var ikke en mild kveldspusher, men en sterk progressiv 45/15 som endte på VO2max-fart (17 km/t / 3:31), skjult bak en puls som formatet demper. Dagens dobbel var dermed tyngre enn både HR og den auto-registrerte pacen viser: en LT1-primer fulgt av en hard VO2-fart-økt. Lærdommen er metodisk like mye som fysiologisk — på 45/15 må fart (og helst laktat) styre vurderingen, ikke puls.
Neste: onsdag LT2 5×2000 @ 3:49–3:54 med laktatmåling (der vil måleren fange det pulsen i dag ikke gjorde), så MP-langtur lørdag. Siste harde uke før bilferien gir naturlig deload — og denne dobbelen var ukas tyngste dag, riktig forstått.
| # | Tid | Fart | Mål | Første 500 | Siste 500 | Topp-puls | Forventet topp | Maks | Fall 60 s | Effekt | Kadens | Laktat |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0:45 | 4:15 | — | 4:24 | 4:58 | 134,4 | 140,0 (−5,6) | 136 | — | 414 W | 176 | — |
| 2 | 0:45 | 4:22 | — | 4:20 | 4:40 | 139,1 | 142,1 (−3,0) | 144 | — | 405 W | 176 | — |
| 3 | 0:45 | 3:45 | — | 4:22 | 4:19 | 134,7 | 156,3 (−21,6) | 145 | — | 417 W | 177 | — |
| 4 | 0:45 | 4:10 | — | 4:22 | 4:13 | 134,5 | 147,2 (−12,7) | 146 | — | 421 W | 177 | — |
| 5 | 0:45 | 4:18 | — | 4:20 | 4:13 | 139,6 | 144,0 (−4,4) | 143 | — | 411 W | 177 | — |
| 6 | 0:45 | 4:18 | — | 4:17 | 4:14 | 135,7 | 145,3 (−9,6) | 146 | — | 411 W | 176 | — |
| 7 | 0:45 | 4:13 | — | 4:17 | 4:12 | 142,2 | 146,4 (−4,2) | 148 | — | 417 W | 178 | — |
| 8 | 0:45 | 4:10 | — | 4:12 | 4:10 | 142,1 | 147,6 (−5,5) | 147 | — | 420 W | 179 | — |
| 9 | 0:45 | 3:45 | — | 4:14 | 4:06 | 144,2 | 156,6 (−12,4) | 149 | — | 432 W | 179 | — |
| 10 | 0:45 | 3:45 | — | 4:10 | 4:05 | 145,4 | 154,3 (−8,9) | 148 | −70 | 426 W | 177 | — |
| 11 | 0:45 | 4:10 | — | 4:07 | 4:05 | 132,1 | 117,4 (+14,7) | 144 | — | 419 W | 180 | — |
| 12 | 0:45 | 3:45 | — | 4:07 | 4:03 | 146,7 | 156,6 (−9,9) | 151 | — | 433 W | 180 | — |
| 13 | 0:45 | 3:45 | — | 4:02 | 4:00 | 142,8 | 156,2 (−13,4) | 152 | — | 436 W | 181 | — |
| 14 | 0:45 | 3:45 | — | 4:05 | 3:58 | 141,4 | 157,1 (−15,7) | 149 | — | 424 W | 179 | — |
| 15 | 0:45 | 3:45 | — | 4:05 | 3:56 | 146,1 | 156,8 (−10,7) | 149 | — | 429 W | 182 | — |
| 16 | 0:45 | 3:45 | — | 4:00 | 3:56 | 144,8 | 156,8 (−12,0) | 152 | — | 428 W | 181 | — |
| 17 | 0:45 | 3:45 | — | 4:01 | 3:55 | 148,6 | 158,5 (−9,9) | 156 | — | 433 W | 182 | — |
| 18 | 0:45 | 3:45 | — | 3:58 | 3:53 | 150,5 | 159,2 (−8,7) | 154 | — | 426 W | 183 | — |
| 19 | 0:45 | 3:45 | — | 3:55 | 3:50 | 150,8 | 159,1 (−8,3) | 155 | — | 456 W | 182 | — |
| 20 | 0:45 | 3:45 | — | 3:51 | 3:47 | 150,0 | 158,6 (−8,6) | 157 | — | 451 W | 182 | — |
| 21 | 0:45 | 3:45 | — | 3:54 | 3:46 | 139,1 | 162,0 (−22,9) | 150 | — | 456 W | 186 | — |
| 22 | 0:45 | 3:45 | — | 3:51 | 3:46 | 154,8 | 158,4 (−3,6) | 158 | — | 448 W | 185 | — |
| 23 | 0:45 | 3:45 | — | 3:52 | 3:45 | 150,5 | 159,7 (−9,2) | 159 | — | 458 W | 182 | — |
| 24 | 0:45 | 3:45 | — | 3:53 | 3:46 | 151,0 | 157,9 (−6,9) | 156 | — | 427 W | 185 | — |
| 25 | 0:45 | 3:45 | — | 3:58 | 3:47 | 153,1 | 159,5 (−6,4) | 156 | — | 453 W | 184 | — |
| 26 | 0:45 | 3:45 | — | 3:55 | 3:47 | 151,8 | 159,1 (−7,3) | 158 | — | 440 W | 183 | — |
| 27 | 0:45 | 3:45 | — | 3:57 | 3:48 | 155,9 | 159,2 (−3,3) | 159 | — | 440 W | 183 | — |
| 28 | 0:45 | 3:45 | — | 3:58 | 3:50 | 153,4 | 161,2 (−7,8) | 162 | — | 441 W | 184 | — |
| 29 | 0:45 | 3:45 | — | 4:06 | 3:49 | 153,9 | 160,7 (−6,8) | 161 | — | 434 W | 184 | — |
| 30 | 0:45 | 3:45 | — | 4:37 | 3:48 | 154,1 | 160,1 (−6,0) | 158 | −55 | 444 W | 183 | — |
| 31 | 4:08 | 5:10 | — | 5:04 | 5:04 | 129,4 | 126,7 (+2,7) | 134 | — | 332 W | 173 | — |
| Dag | HRV | Hvilepuls | Søvn |
|---|---|---|---|
| D+1 | 76 ↑ +2,3 | 37 ↓ −0,6 | 88 ↑ +2,0 |
| D+2 | 68 ↓ −5,7 | 40 ↑ +2,4 | 60 ↓ −26,0 |
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"date": "2026-06-15",
"name": "3 x 10 x 45/15",
"session_label": "3 x 10 x 45/15 terskel",
"quality_type": "interval",
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"lactate": [],
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