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Training Log Archive: tnipen

In the 31 days ending Aug 31, 2017:

activity # timemileskm+mload
  Trail running14 20:39:26 105.74(11:43) 170.17(7:17) 5964220.1
  Orienteering8 7:24:55 35.18(12:39) 56.61(7:52) 1505226.5
  Running8 4:31:57 21.66(12:33) 34.86(7:48) 10554.4
  Tempo1 37:16 5.41(6:53) 8.71(4:17) 27429.8
  Intervals2 32:24 6.09(5:19) 9.8(3:18)29.4
  Total24 33:45:58 174.07(11:38) 280.14(7:14) 7849560.2

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Thursday Aug 31, 2017 #

5 PM

Trail running 50:51 intensity: (6:25 @1) + (23:17 @2) + (20:53 @3) + (16 @4) 6.5 km (7:49 / km) +129m 7:07 / km
ahr:155 max:175 shoes: Hyperspeed 5

Monday Aug 28, 2017 #

10 AM

Intervals 15:15 [4] 4.8 km (3:11 / km)
ahr:120 max:181 shoes: Hyperspeed 5

6x800 m intervals with Mathias at the track in Breisach. Happy with the times, which were 2:32-2:33

Running warm up/down 1:10:51 [2] 5.71 km (12:24 / km) +5m 12:21 / km
shoes: Hyperspeed 5

Sunday Aug 27, 2017 #

10 AM

Trail running 1:39:57 intensity: (1:16:40 @1) + (15:12 @2) + (8:01 @3) + (4 @4) 11.51 km (8:41 / km) +321m 7:37 / km
ahr:122 max:175

Friday Aug 25, 2017 #

11 AM

Trail running 1:37:48 intensity: (59:42 @1) + (31:19 @2) + (6:11 @3) + (34 @4) + (2 @5) 15.54 km (6:18 / km) +312m 5:43 / km
ahr:136 max:185

Thursday Aug 24, 2017 #

6 PM

Tempo 37:16 [4] 8.71 km (4:17 / km) +274m 3:42 / km
ahr:157 max:188 shoes: Asics Nimbus 2013

Running with Mathias in Kaiserstuhl. Wasn't planning on this turning into a tempo, but it started on the first uphill. Pushed a bit and felt good. Even got a gap to Mathias. Then he came flying past on the next downhill and we both knew the race was on. Alternated pulling away on the up and downhills for the next half hour. Pretty tired at the end. Good workout.

Running warm up/down 35:25 [2] 6.36 km (5:34 / km)
shoes: Asics Nimbus 2013

Wednesday Aug 23, 2017 #

1 PM

Trail running 30:00 [2] 5.0 km (6:00 / km) +521m 3:57 / km
ahr:106 max:159

Run/hike in Austria up to some random pass. Had very good apfelstrudel at a hut that we found. I

Tuesday Aug 22, 2017 #

12 PM

Trail running 47:36 intensity: (33:35 @1) + (14:00 @2) + (1 @3) 4.8 km (9:55 / km) +183m 8:19 / km
ahr:121 max:158

Ran with Mathias and Louise from Schluchsee up to the tower overlooking the lake. Think we could see the alps from the tower.

Monday Aug 21, 2017 #

1 PM

Trail running 1:38:55 intensity: (46:23 @1) + (41:33 @2) + (10:57 @3) + (2 @4) 12.14 km (8:09 / km) +546m 6:39 / km
ahr:139 max:174

Parked on the southwest side of Feldberg then ran with Louise over Stubenwasen, across the valley, then climbed up Feldberg. Nice lunch at a traditional black forest hut.

Sunday Aug 20, 2017 #

12 PM

Trail running 2:00:21 [2] 16.35 km (7:22 / km) +537m 6:19 / km
ahr:143 max:181 shoes: Asics Nimbus 2013

Long ridge run with Louise from Hohneck (1400 m) to Lac Blanc.

Saturday Aug 19, 2017 #

5 PM

Trail running 1:00:00 [2] 9.04 km (6:38 / km) +217m 5:56 / km
ahr:117 max:169 shoes: Asics Nimbus 2013

Easy run between castles.

Friday Aug 18, 2017 #

11 AM

Trail running 2:08:29 [2] 19.48 km (6:36 / km) +593m 5:44 / km
ahr:133 max:179 shoes: Asics Nimbus 2013

Parked just above St. Peter and ran with Mathias up to the top of Kandel. Had a weissbier at the top, then ran down a different way.

Thursday Aug 17, 2017 #

9 AM

Intervals 17:09 [5] 5.0 km (3:26 / km)
ahr:134 max:180 shoes: Hyperspeed 5

5x1 km with Mathias along the Rhine River. 2 min rest. Headwind on intervals 1, 3, 5. Tailwind on the other two. First set of intervals in quite a while.
3:30.5
3:20.2
3:27.5
3:27.5
3:23.8

Running warm up/down 50:41 [2] 7.02 km (7:13 / km)
shoes: Hyperspeed 5

Wednesday Aug 16, 2017 #

10 AM

Trail running 2:13:18 intensity: (1:10:22 @1) + (1:02:37 @2) + (19 @3) 17.08 km (7:48 / km) +1245m 5:43 / km
ahr:140 max:173 shoes: Asics Nimbus 2013

Long uphill run with Mathias from Staufen to Schauinsland. Mix of single track and forest roads. Some really nice views when we went through cow pastures. Gondola down.

Tuesday Aug 15, 2017 #

12 PM

Trail running 2:26:07 intensity: (48:27 @1) + (1:31:58 @2) + (5:26 @3) + (16 @4) 26.51 km (5:31 / km) +603m 4:57 / km
ahr:144 max:178 shoes: Asics Nimbus 2013

Took the gondola with Mathias to Schauinsland. The plan was originally to just do an out and back, but in the end we did a traverse to Hinterzarten. Ran mostly on forest roads, but a fair bit of single-track as well. First ran past the cross country ski facilities at Notscrei, then over Stubenwasen (1386 m) to Feldberg (1493 m). Long run through the forest down from Feldberg. Amazing experience to emerge from the forest into the small mountain village of Hinterzarten.

Sunday Aug 13, 2017 #

1 PM

Trail running 1:35:38 intensity: (1:00:39 @1) + (34:49 @2) + (10 @3) 9.59 km (9:59 / km) +427m 8:10 / km
ahr:133 max:164 shoes: Icebug blue 2017

Ridge run with Louise and Mathias across Solbergfjellet near Drammen. Nice views. Ran down the backside through a nice area for orienteering, bare rock and heather type terrain.

Saturday Aug 12, 2017 #

1 PM

Orienteering 1:07:59 [3] 8.47 km (8:02 / km) +457m 6:19 / km
ahr:139 max:174 shoes: Icebug blue 2017

Running warm up/down 30:00 [2] 5.77 km (5:12 / km)
shoes: Icebug blue 2017

Thursday Aug 10, 2017 #

6 PM

Orienteering 30:00 [4] 5.0 km (6:00 / km)
shoes: Icebug blue 2017

5x1 km intervals.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Icebug blue 2017

Wednesday Aug 9, 2017 #

6 PM

Orienteering race 1:01:37 intensity: (18 @1) + (12:39 @2) + (46:46 @3) + (1:54 @4) 7.39 km (8:20 / km) +217m 7:16 / km
ahr:165 max:177 shoes: Icebug blue 2017

Tuesday Aug 8, 2017 #

6 PM

Orienteering 35:00 [4] 6.0 km (5:50 / km) +79m 5:28 / km
ahr:125 max:171 shoes: Icebug blue 2017

Otervals with a big group including Kaas, Ralph Street, Alan Cherry, and Eirik Kvamstrup Hovind. Needless to say, the Nipen-boys got schooled.

Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Icebug blue 2017

Monday Aug 7, 2017 #

5 PM

Orienteering 2:03:17 intensity: (3:17 @1) + (27:58 @2) + (1:01:17 @3) + (30:12 @4) + (33 @5) 12.47 km (9:53 / km) +456m 8:22 / km
ahr:166 max:187 shoes: Icebug blue 2017

Reran the 2012 Norwegian Long distance champs. Pouring rain, and a tough course. Quite green at first. The course included a leg straight across Barlindåsen... not sure going straight over it was the best. Skipped the last few kms, as we had been out for quite some time.
Map.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: Icebug blue 2017

Sunday Aug 6, 2017 #

4 PM

Orienteering 53:42 [2] 4.88 km (11:01 / km) +122m 9:48 / km
ahr:128 max:150 shoes: Icebug blue 2017

Orienteering training with Mathias and Louise near my sister's house. Cool ravine terrain!!

Friday Aug 4, 2017 #

10 PM

Orienteering 40:50 [4] 7.41 km (5:31 / km) +26m 5:25 / km
ahr:148 max:172 shoes: Icebug blue 2017

Nighthawk leg 1. Had a great start and was with the lead pack for the first 2-3k. Then I made a 3 minute mistake in some tricky depression area. Lost the good train, and made a few more mistakes. Not the best race in the end.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebug blue 2017

Wednesday Aug 2, 2017 #

6 PM

Orienteering 32:30 [4] 5.0 km (6:30 / km) +148m 5:40 / km
ahr:131 max:180 shoes: Icebug blue 2017

Otervals in Østmarka. The boys group included 2xNipen + Kaas + Østerbø + Storbråten.
C • nice training group! 3

Trail running 45:00 [2] 3.8 km (11:51 / km)
shoes: Icebug blue 2017

Tuesday Aug 1, 2017 #

4 PM

Trail running 1:25:26 intensity: (2:42 @1) + (1:14:54 @2) + (7:50 @3) 12.83 km (6:40 / km) +330m 5:54 / km
ahr:156 max:172 shoes: Asics Noosa

Easy run with Mathias on trails from work up Vettakollen and down the Moonlight route.

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