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Training Log: Cristina

In the last 7 days:

activity # timemileskm+m
  Running6 4:07:44 24.23(10:13) 39.0(6:21) 676
  Orienteering3 2:43:04 5.87 9.44 16043c
  Total7 6:50:48 30.1 48.44 83643c
  [1-5]7 6:49:18
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Thursday May 25 #

12 PM

Running long (dirt) 1:35:50 intensity: (17:15 @1) + (34:33 @2) + (36:33 @3) + (6:42 @4) + (47 @5) 15.5 km (6:11 / km) +328m 5:35 / km
ahr:159 max:187 shoes: Ron Swanson (Adidas Supernova

Kristi Himmelfartsdag quality workout for a quality day. Beautiful, sunny, Oslo-summery... Ran on forest roads to Hammeren, Ullevålseter, then down the west side of Sognsvann.

30' easy
20' steady state, uphill!
10' easy (unfortunately also uphill)
20' ss, downhill!
15' easy

I was tired right from the get-go and my legs were totally uncooperative after the first 50 minutes. Thankfully the next hard section was mostly down. Wore water on my back, drank it all. Good day, legs'll be tired tomorrow.

Wednesday May 24 #

7 AM

Running (road) 33:39 intensity: (28 @0) + (17:20 @1) + (15:33 @2) + (18 @3) 5.74 km (5:52 / km) +27m 5:44 / km
ahr:142 max:168 shoes: Ron Swanson (Adidas Supernova

In to work, first time to the new job. The new job is not very far from the old job but the final approach on the most direct route is way more pleasant. Unfortunately the shower situation is not as good, so I may be keeping the morning commute run efforts easy and less sweaty.

Edit, 9:24am: So, here I was, feeling all virtuous for being one of the first people in to the office and having run in, when the boss and two other women I work with all walked in wearing workout clothes and glitter and announced that they'd had a great time dancing for TWO HOURS at an event called Breakfast Beats, a before-work disco party. I would like to note that this is awesome and also that the chances that anyone at the old place would have done that are pretty much zero.
5 PM

Orienteering 1:00:00 [3] **
15c shoes: Ron Swanson (Adidas Supernova

It was our group's turn to organize Løp & Lek today.

- setting out controls + streamering (1 hr)
- shadowing (30min)
- retrieving controls (30min)

Tuesday May 23 #

6 PM

Running warm up/down (dirt/road) 9:32 intensity: (1 @0) + (6:39 @1) + (2:51 @2) + (1 @3) 1.36 km (7:01 / km) +31m 6:19 / km
ahr:137 max:165 shoes: Eton & Eccles (O-Roc 280)

Orienteering 1:00:22 intensity: (20:41 @1) + (24:05 @2) + (13:26 @3) + (2:08 @4) + (2 @5) **** 4.92 km (12:16 / km) +55m 11:37 / km
ahr:151 max:182 15c shoes: Eton & Eccles (O-Roc 280)

7-70 from Kollbanen

Corridor (3km) and control-picking. I felt good, I made good sense of the map and moved well (except for one bit of the corridor), my legs were springier than they should have been after yesterday's workout, the woods are starting to burst with green, the sun was out, and it smells all flowery. A+



Ok now that I look at the map I realize my excursions were bigger than I realized. Looks like I bit off on parallel features a few times and had shoddy direction that allowed me to do it.

Running warm up/down (dirt/road) 8:03 intensity: (25 @1) + (5:45 @2) + (1:49 @3) + (4 @4) 1.3 km (6:11 / km) +5m 6:04 / km
ahr:157 max:178 shoes: Eton & Eccles (O-Roc 280)

Monday May 22 #

5 PM

Running hills (road) 46:01 intensity: (14 @0) + (10:23 @1) + (12:41 @2) + (16:17 @3) + (6:18 @4) + (8 @5) 7.4 km (6:13 / km) +210m 5:27 / km
ahr:158 max:182 shoes: Ron Swanson (Adidas Supernova

Home from work with 5x5' uphill tempo bouts.

Fell asleep about 3 minutes after Lukas did. (Before 8?) Not ashamed.

Sunday May 21 #

8 PM

Running (trail) 42:04 intensity: (21 @0) + (20:11 @1) + (21:06 @2) + (26 @3) 5.6 km (7:31 / km) +70m 7:04 / km
ahr:144 max:172 shoes: Anaïs (Salomon Fellraiser)

Out after Lukas fell asleep. I really could have just gone to bed myself but WOC. Weekends with a toddler are 10x more exhausting than weekdays. I'm not sure there's an end in sight for that...

Nice easy trail loop out to Nedre Blanksjø. Legs a little tired but nonetheless springy. That is, turnover was easy but there was no oomph. Beautiful, sunny, warm afternoon turned into a nice evening so it was delightful in the forest.

Saturday May 20 #

11 AM

Running 12:35 intensity: (26 @0) + (6:32 @1) + (4:46 @2) + (51 @3) 2.1 km (5:59 / km) +5m 5:55 / km
ahr:141 max:170

Orienteering race 42:42 intensity: (3:47 @2) + (20:13 @3) + (17:33 @4) + (1:09 @5) *** 4.52 km (9:26 / km) +105m 8:28 / km
ahr:171 max:196 13c shoes: Eton & Eccles (O-Roc 280)

15-Stafetten Leg 4a on NSK3

Fun day in the forest. Legs were toast, probably mostly from Thursday but I was probably also tired from evil pollen. There are a lot of trails in this area and I didn't do a good job ignoring them when I should have.

Livelox

Lukas enjoyed his Småtroll course and has mastered the art of providing his own beeping sound while pin-punching.

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