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Training Log Archive: tnipen

In the 31 days ending Aug 31, 2016:

activity # timemileskm+mload
  Running16 13:52:39 83.58(9:58) 134.51(6:11) 1859166.5
  Trail running3 6:54:04 32.74(12:39) 52.69(7:51) 176082.8
  Orienteering5 4:25:29 21.87(12:08) 35.2(7:33) 661212.4
  Tempo2 59:32 9.95(5:59) 16.01(3:43) 15247.6
  Intervals3 38:40 7.36(5:15) 11.84(3:16) 9638.7
  Strength1 15:00 0.06(4:01:24) 0.1(2:30:00)3.0
  Total19 27:05:24 155.56(10:27) 250.35(6:30) 4528551.0

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Tuesday Aug 30, 2016 #

6 PM

Running warm up/down 30:04 [2] 4.09 km (7:21 / km) +54m 6:54 / km
shoes: Inov8 190

Intervals 16:30 [5] 4.64 km (3:33 / km) +96m 3:13 / km
shoes: Inov8 190

Intervals on grass/trail with BSK at Ekebergsletten. 1,2,3,4,3,2,1,0.5 minutes with rests that were half of the previous interval.

Strength 15:00 [2] 0.1 km (2:30:00 / km)
shoes: Inov8 190

Various jumping exercises that I could feel for days afterwards :)

Monday Aug 29, 2016 #

7 PM

Running 41:50 [2] 7.55 km (5:33 / km) +96m 5:13 / km
shoes: Hyperspeed 5

Easy jog around the hood to pick up pizza.

Saturday Aug 27, 2016 #

11 AM

Orienteering warm up/down 1:02:45 [4] 8.74 km (7:11 / km) +135m 6:40 / km

Spectator race before the relay. Nice terrain, good run. Map.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Icebugs blue 2015

Friday Aug 26, 2016 #

12 PM

Tempo 29:52 [4] 8.01 km (3:44 / km) +138m 3:26 / km
shoes: Hyperspeed 5

8k tempo on the roads from Dafdö. Legs tired, and quite slow pace, probably still not recovered from the sickness.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Hyperspeed 5

Thursday Aug 25, 2016 #

10 AM

Orienteering 43:27 [4] 5.8 km (7:29 / km) +49m 7:11 / km
shoes: Icebugs blue 2015

Open 8 at the spectator races. Ouch, not a good day out there, didn't focus. Results.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Icebugs blue 2015

Tuesday Aug 23, 2016 #

10 AM

Orienteering 23:52 [4] 3.61 km (6:36 / km) +54m 6:09 / km
shoes: Icebugs blue 2015

Ran open 7 at the spectator races at WOC. They ran out of maps on 8, so ran 7. Pretty clean race and decent speed. Results.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Icebugs blue 2015

Sunday Aug 21, 2016 #

9 AM

Running 1:45:40 [2] 18.84 km (5:36 / km) +272m 5:14 / km
shoes: Hyperspeed 5

Long run with Ivar and Mikael around Maridalsvannet. Nice day out.

Saturday Aug 20, 2016 #

12 PM

Intervals 10:00 [5] 3.2 km (3:07 / km)
shoes: Mizuno Universe 2011

First run in a week after been sick. Went to the track with Louise to do some 400s. Did 7x400 and 2x200. Could feel I didn't have much to give on these, but feeling better.
70.3 -- 0'50
75.3 -- 0'39
39.2 -- 1'11
41.4 -- 3'12
71.3 -- 0'44
77.1 -- 0'43
78.3 -- 0'40
76.8

Running warm up/down 40:00 [2] 4.0 km (10:00 / km) +17m 9:48 / km

Monday Aug 15, 2016 #

Note
(sick)

Head cold and sore throat

Sunday Aug 14, 2016 #

12 PM

Orienteering 52:25 [4] 6.04 km (8:41 / km) +229m 7:18 / km
shoes: Icebugs blue 2015

Nighthawk WRE, had a pretty bad race were I made mistakes on most controls. Couldn't focus today.

Trail running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Icebugs blue 2015

2 PM

Running 44:52 [2] 8.48 km (5:18 / km) +155m 4:51 / km
shoes: Asics Nimbus 2013

Easy run in the afternoon.

Friday Aug 12, 2016 #

10 PM

Orienteering 1:23:00 [4] 11.0 km (7:33 / km) +194m 6:56 / km
ahr:155 max:158 shoes: Icebugs blue 2015

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Thursday Aug 11, 2016 #

9 PM

Running 37:13 [2] 6.84 km (5:26 / km) +62m 5:12 / km
shoes: Asics Nimbus 2013

Wednesday Aug 10, 2016 #

5 PM

Running 40:10 [2] 8.58 km (4:41 / km) +122m 4:22 / km
shoes: Asics Nimbus 2013

Monday Aug 8, 2016 #

5 PM

Running warm up/down 35:42 [2] 6.04 km (5:55 / km) +2m 5:54 / km
shoes: Hyperspeed 5

Tempo 29:40 [4] 8.0 km (3:42 / km) +14m 3:41 / km
shoes: Hyperspeed 5

8k tempo with Mathias along the Rhine River on gravel roads. Headwind on the way out, and Mathias apparently was struggling to hang on. Then he flew by like a rocket when we turned around and finished 36s ahead. Quite tired legs today, but we ran well. Warm outside, high 20s.

Sunday Aug 7, 2016 #

11 AM

Running 2:20:58 [2] 21.92 km (6:26 / km) +667m 5:35 / km
shoes: Asics Nimbus 2013

Ran from St. Peter to Kandel (1241 m) in the Black Forest. Germans know how to do thing and we found a biergarten at the top. Downhill running on half a litre of Hefeweizen past a couple of wind mills. Nice sunny day, great views, this place is amazing.

After the run, N(ipen)TSB continued on to the crash site of the Überlingen disaster, a mid-air collision of two large jets in 2002.

Saturday Aug 6, 2016 #

10 AM

Trail running 3:18:05 [2] 27.34 km (7:15 / km) +1004m 6:07 / km
shoes: Inov8 190

Long run with Mathias in the Vosges Mountains. Started at Col de Calvaire then ran the open ridge to Col de la Schlucht. Then we decended below the ridge and ran by 4 very different lakes. The first one, Lac Vert, is indeed very green. The second one, Lac des Truites, was the most scenic one, as it was at the base of impressive cliffs. Lac Noir, was the least nice one, as it was partly drained and had hydroelectric stuff on the other side. Lac Blanc had clear water, but was also right by a road.

Nice day out. Highest point was just over 1300 m.

Friday Aug 5, 2016 #

Event: 2016 Summer Olympics
 

Thursday Aug 4, 2016 #

2 PM

Running 1:32:51 [2] 13.91 km (6:41 / km) +367m 5:54 / km
shoes: Inov8 190

Easy run with Mathias in Freiburg, south to Merzhausen and back through Vauban. Some nice views towards Kandel (1241 m), Blauen (1165 m), and a few other mountains.

Wednesday Aug 3, 2016 #

6 PM

Intervals 12:10 [5] 4.0 km (3:03 / km)
shoes: Hyperspeed 5

10x400 m intervals with Mathias training group in Freiburg. Rest was one lap at 4:45 min/km pace. A very good workout, quite tired on the cool down. Felt I could recover quickly, but didn't have the strength to keep the pace up on the fast intervals, so fell a bit behind Mathias and one other guy. Did about 73s on the fast and 1:52 on the slow.

Running warm up/down 1:58:19 [2] 15.77 km (7:30 / km) +45m 7:24 / km
shoes: Hyperspeed 5

Monday Aug 1, 2016 #

11 AM

Trail running 3:10:59 [2] 22.35 km (8:33 / km) +756m 7:19 / km
shoes: Saucony trail runners 2015

Fantastic mountain run with Ivar around Olefjorden in Jotunheimen. First 6k along a lake in slighlty marshy terrain, then we ascended a ridge with nice grass, not too rocky. Not as high up as yesterday, but still really nice views.

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