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Training Log Archive: Frøisland

In the 7 days ending Jul 16, 2017:

activity # timemileskm+m
  Running6 6:03:54 31.44(11:35) 50.59(7:12)
  Orienteering (Nordic)1 1:30:29 5.67(15:57) 9.13(9:55)
  Rollerski Skate1 1:23:40 12.46(6:43) 20.06(4:10)
  Rollerski Classic1 1:19:03 9.0(8:47) 14.49(5:27)
  Strength2 1:06:00
  Stretching & rolling 4 1:01:07
  S&H1 25:00
  Orienteering (Sprint)1 16:02 2.13(7:31) 3.43(4:40)
  Stretching1 12:32
  Total13 13:17:47 60.71 97.7
  [1-5]10 12:04:08

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MoTuWeThFrSaSu

Sunday Jul 16, 2017 #

10 AM

Running warm up/down (Oppv. før sprint ) 10:34 [1] 1.16 km (9:07 / km)
shoes: Nike Zooom Streak LT3

Orienteering (Sprint) tempo (Sprintøkt ) 16:02 [5] 3.43 km (4:40 / km)
shoes: Nike Zooom Streak LT3

Running intervals (10x200 meter) 35:34 [5] 4.29 km (8:17 / km)
shoes: Nike Zooom Streak LT3

12 PM

Stretching 12:32 [0]

7 PM

Rollerski Skate 1:23:40 [1] 20.06 km (4:10 / km)

Stretching & rolling 15:01 [0]

Saturday Jul 15, 2017 #

8 AM

Stretching & rolling 16:02 [0]

12 PM

Running long (Langtur i fjellet) 2:26:00 [1] 18.37 km (7:57 / km)
ahr:134 max:158 shoes: HOKA challenger

Friday Jul 14, 2017 #

9 AM

Orienteering (Nordic) long (Rolig o-tek ) 1:30:29 [2] 9.13 km (9:55 / km)
ahr:141 max:163

7 PM

Running warm up/down 14:03 [1] 2.34 km (6:00 / km)
shoes: HOKA challenger

Rolig jogg + 3 hurtighetsdrag

Strength (Styrke) 45:00 [3]

Stretching & rolling 15:03 [0]

Thursday Jul 13, 2017 #

1 PM

Rollerski Classic (Staking motbakke ) 1:19:03 [2] 14.49 km (5:27 / km)

6 PM

Running warm up/down (Oppvarming ) 18:47 [1] 2.5 km (7:31 / km)
shoes: VJ Bold 2017

Running intervals (Motbakkeintervall) 18:00 [5] 2.6 km (6:55 / km)
shoes: VJ Bold 2017

Running warm up/down (Nedjogg ) 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ Bold 2017

8 PM

Stretching & rolling 15:01 [0]

Wednesday Jul 12, 2017 #

Note
(rest day)

Tuesday Jul 11, 2017 #

5 PM

Running warm up/down (Oppvarming) 27:57 [1] 4.03 km (6:56 / km)
shoes: Nike Lunarepic Flyknit

Rolig løp + 2x1min I3

Running race (Test) 10:32 [5] 3.0 km (3:31 / km)
ahr:187 max:197 shoes: Nike Zooom Streak LT3

3000 meter

Perset på tiden 10.32! Har tatt hele 37sek siden høsten 2016. Kroppen var egentlig ganske tung på grunn av jobb hele dagen, men det løsnet når jeg kom i gang!

Running warm up/down (Nedjogg) 13:27 [1] 2.0 km (6:44 / km)
shoes: Nike Lunarepic Flyknit

Monday Jul 10, 2017 #

9 AM

Running warm up/down 24:00 [1] 4.15 km (5:47 / km)
shoes: Nike Lunarepic Flyknit

S&H (Trappespenst) 25:00 [2]

Trappespenst i Lierberget!

2x30trinn hink

2x30trinn samlede bein

2x30trinn sprintserier

2x10 froskehopp

3x10 spretten skigang

Running 20:00 [1] 3.15 km (6:21 / km)
shoes: Nike Lunarepic Flyknit

10 AM

Strength (Core-styrke) 21:00 [1]

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