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Training Log Archive: tnipen

In the 30 days ending Apr 30, 2017:

activity # timemileskm+mload
  Trail running7 9:58:19 60.02(9:58) 96.59(6:12) 1833137.1
  Orienteering7 6:26:42 36.03(10:44) 57.98(6:40) 2190279.2
  Running7 3:46:22 24.41(9:16) 39.28(5:46) 36443.7
  Pool running3 2:42:1574.8
  Biking2 2:07:10 32.78(15.5/h) 52.75(24.9/h) 41730.9
  Swimming2 9:05 0.28(32:29) 0.45(20:11)7.3
  Total19 25:09:53 153.51 247.05 4804573.0

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Saturday Apr 29, 2017 #

11 AM

Biking 1:07:10 intensity: (15:25 @1) + (30:11 @2) + (15:04 @3) + (6:12 @4) + (18 @5) 27.75 km (24.8 kph) +417m
ahr:152 max:189 shoes: Pearl Izumi bike shoes

Road bike to Skar and then the loop past Mobekken.

Thursday Apr 27, 2017 #

9 AM

Pool running intervals 21:00 [5]
ahr:120 max:170

7x3 min pool running intervals, 1 min rest

Pool running warm up/down 25:30 [2]

Swimming 4:40 [4] 0.2 km (23:20 / km)

5x50 m swimming

Tuesday Apr 25, 2017 #

9 AM

Pool running warm up/down 43:45 [2]
ahr:121 max:174

Pool running intervals 12:00 [5]

12x1 min pool running intervals with 1 min rest

Swimming 4:25 [4] 0.25 km (17:40 / km)

5x50 m

Sunday Apr 23, 2017 #

11 AM

Pool running warm up/down 40:00 [2]

Pool running intervals 20:00 [5]

10x2 minutes pool running intervals with Mathias.

Saturday Apr 22, 2017 #

12 PM

Biking 1:00:00 [2] 25.0 km (25.0 kph)
shoes: Pearl Izumi bike shoes

It appears that I have a stress fracture in my right foot. Started feeling it in Czech Republic. Need a few weeks of running. Road bike outside Moss.

Tuesday Apr 18, 2017 #

6 PM

Orienteering 15:39 [2] 3.91 km (4:00 / km) +25m 3:53 / km
ahr:156 max:174 (injured) shoes: Hyperspeed 5

OCC race #3. Pretty easy terrain.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Hyperspeed 5

Sunday Apr 16, 2017 #

11 AM

Orienteering 1:24:13 [4] 13.3 km (6:20 / km) +550m 5:15 / km
ahr:154 max:170 shoes: Icebugs orange 2015

Running warm up/down 15:00 [2] 2.3 km (6:31 / km)
shoes: Icebugs orange 2015

Saturday Apr 15, 2017 #

11 AM

Orienteering race 1:46:39 [4] 14.14 km (7:33 / km) +700m 6:03 / km
ahr:155 max:187 shoes: Icebugs orange 2015

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Icebugs orange 2015

Friday Apr 14, 2017 #

1 PM

Orienteering race 59:59 [4] 8.61 km (6:58 / km) +338m 5:49 / km
ahr:157 max:175 shoes: Icebugs orange 2015

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Icebugs orange 2015

Wednesday Apr 12, 2017 #

4 PM

Running 55:56 intensity: (10:23 @1) + (29:37 @2) + (15:19 @3) + (37 @4) 10.2 km (5:29 / km) +190m 5:01 / km
ahr:153 max:181 shoes: Asics Noosa

Recovery run from Lenzenberg to Breisach, through some forests and vineyards. Quads sore from yesterday. Sunny and 20°C.

Tuesday Apr 11, 2017 #

10 AM

Trail running 2:29:57 [2] 32.25 km (4:39 / km) +554m 4:17 / km
ahr:163 max:189 shoes: Asics Noosa

Long distance traverse from Feldberg (highest mountain in the Black Forest) down to Freiburg, via Notschrei, and Shauinsland. Ran at a decent pace the whole way, and especially pushes the downhils on the last 10 k. Started out with 6°C at Feldberg, and nice 17° down in the city at the end.

Picture below is looking back at Feldberg, at about 14 k into the run at the base of the climb up to Shauinsland.

Monday Apr 10, 2017 #

5 PM

Running 1:16:26 intensity: (49:22 @1) + (22:06 @2) + (4:58 @3) 13.77 km (5:33 / km) +175m 5:13 / km
ahr:137 max:171 shoes: Asics Noosa

Exploring run with dad in the vineyards above Achkarren, then I ran on gravel roads/bike paths on the way back. 27°C earlier in the day, but probably only around 20 when I was out.

Sunday Apr 9, 2017 #

4 PM

Trail running 1:18:13 [2] 11.59 km (6:45 / km) +188m 6:14 / km
ahr:153 max:176 shoes: Asics Noosa

Took the train to Snippen with magjoh, Martin from work, Mathias, and Louise. Ran back home over Barlindåsen.

Saturday Apr 8, 2017 #

12 PM

Orienteering race 50:56 [4] 7.27 km (7:00 / km) +289m 5:51 / km
ahr:156 max:183 shoes: Bold 2015

Middle distance race near Sarpsborg. Brutal terrain, but I was pretty sure it would be before starting, so I felt prepared for the mental challenge. A mix of logging, ravine, and green forest, with a fair amount of climb. Ran pretty well and had less than a minute time loss. Ended up with one of my better results in a long time. Map.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Bold 2015

Thursday Apr 6, 2017 #

6 PM

Orienteering 52:00 [3] 7.24 km (7:11 / km) +220m 6:14 / km
ahr:152 max:184

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs orange 2015

Wednesday Apr 5, 2017 #

6 PM

Trail running 1:30:51 intensity: (10:36 @1) + (31:32 @2) + (27:13 @3) + (20:51 @4) + (39 @5) 11.77 km (7:43 / km) +195m 7:08 / km
ahr:161 max:195 shoes: Saucony trail runners 2015

Tuesday Apr 4, 2017 #

6 PM

Orienteering 17:16 [4] 3.51 km (4:55 / km) +69m 4:29 / km
ahr:136 max:172 shoes: Icebugs orange 2015

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Icebugs orange 2015

Sunday Apr 2, 2017 #

4 PM

Trail running 1:41:54 [2] 16.72 km (6:06 / km) +256m 5:40 / km
ahr:158 max:170 shoes: Saucony trail runners 2015

Nice run with Mathias in the sun towards Ullevålseter on trails and gravel roads back. Still snow on the trails near Ullevålseter, but nice conditions lower down.

Saturday Apr 1, 2017 #

12 PM

Trail running 2:12:24 [2] 17.26 km (7:40 / km) +640m 6:28 / km
ahr:151 max:175 shoes: Icebugs orange 2015

Mathias and I went to Drammen and did a nice trail/terrain run first up the hill along Kjøsterudjuvet, then on ski/hiking trails through a very scenic marsh plateau. Then ran up to the top of Hoggskollen (590 m).

Super nice arm sunny day out. At higher elevation the snpw cover was 50/50, and definitely some make melting going on, as evident by overflowing creeks at lower elevations.

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