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Training Log: tnipen

In the last 7 days:

activity # timemileskm+mload
  Trail running3 2:41:48 15.51(10:26) 24.97(6:29) 69541.5
  Running2 1:10:00 7.39(9:28) 11.9(5:53) 18014.0
  Orienteering1 52:00 3.9(13:21) 6.27(8:18) 19220.8
  Tempo1 27:13 3.91(6:58) 6.29(4:20) 18021.8
  Intervals1 26:08 4.97(5:15) 8.0(3:16)26.1
  Total5 5:37:09 35.68(9:27) 57.42(5:52) 1247124.2
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Wednesday Aug 15 #

4 PM

Orienteering race 52:00 [3] 6.27 km (8:18 / km) +192m 7:12 / km
ahr:141 max:170 shoes: Icebug blue 2017

Trail running warm up/down 22:00 [2] 3.0 km (7:20 / km) +100m 6:17 / km
shoes: Icebug blue 2017

Tuesday Aug 14 #

4 PM

Trail running 45:12 [2] 7.9 km (5:43 / km) +145m 5:15 / km
shoes: Brooks Lauch 2018

1.5 laps on trails on Dæliskogen.

Sunday Aug 12 #

Note

Month of Epic is over, and I'm putting my tired legs on the plane. 38 days, 460 km, 2 rest days. Nice to run with so many friends.
10 AM

Trail running 1:34:36 intensity: (10:13 @1) + (37:57 @2) + (44:19 @3) + (2:05 @4) + (2 @5) 14.07 km (6:43 / km) +450m 5:48 / km
ahr:159 max:184 shoes: Inov8 red

Group run to Morgan falls and back. Louise, Nate, Adam, Ian C, and Chessa. Louise and I headed back, but the others were last seen heading for Mt. Burwell and then Coliseum.

Saturday Aug 11 #

11 AM

Intervals 26:08 [5] 8.0 km (3:16 / km)
ahr:140 max:178 shoes: Asics adios

8x1000m with Mantas and Adam at the Point Grey track. Alternated leading with Mantas and we were mostly doing 3:15-3:16. Got Adam to lead his last one to help us keep the pace up. Pretty happy with the workout. Nice lunch afterwards on the grass.

Running warm up/down 45:00 [2] 7.4 km (6:05 / km)
shoes: Brooks Lauch 2018

Friday Aug 10 #

3 PM

Tempo 27:13 [4] 6.29 km (4:20 / km) +180m 3:47 / km
ahr:161 max:176 shoes: Brooks Lauch 2018

Tempo with Julien in PS park. Goal was one hour on Julien's Challenge, but got too hot on the second lap. Probably started too fast but pace felt easy. Then the warm temps killed us on 4th and we slowed down a bit. Bailed after a lap and a half. Good effort though.

Splits (goal): Admiralty, 2:17 (2:30) Junction 6:59 (7:15), Spanish 9:23 (9:45), 4th 14:33 (15:00), 19:41 (20:00). 2:23, 7:23.

Running warm up/down 25:00 [2] 4.5 km (5:33 / km) +180m 4:38 / km
shoes: Brooks Lauch 2018

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Training Targets

Jan 1 – Dec 31 (365d)
Total
Total 365:00:00
actual:207:35:0356%
projected:333:46:5191%

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