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Training Log Archive: tnipen

In the 31 days ending Jan 31, 2018:

activity # timemileskm+mload
  Cross country skiing6 8:46:43 65.79(8:00) 105.87(4:59) 211579.3
  Trail running7 7:11:15 37.77(11:25) 60.78(7:06) 1068100.6
  Running10 6:02:41 36.04(10:04) 58.0(6:15) 61666.8
  Tempo4 1:40:50 16.14(6:15) 25.97(3:53) 44456.6
  Intervals3 1:14:08 13.41(5:32) 21.58(3:26) 6974.1
  Terrain running1 30:00 3.73(8:03) 6.0(5:00) 16124.0
  Total24 25:25:37 172.87(8:50) 278.2(5:29) 4472401.4

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Wednesday Jan 31, 2018 #

12 PM

Tempo 16:51 [4] 5.0 km (3:22 / km)
ahr:142 max:157 shoes: Nike Zoom

5 km tempo at Bislett. Goal today was 16:50. On pace for the first 6 laps. Lost 2-3 seconds on 7 and 8, but pushed hard on the last lap and finished on time.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Nike Zoom

Monday Jan 29, 2018 #

6 PM

Trail running 43:22 intensity: (9:42 @1) + (21:20 @2) + (12:12 @3) + (8 @4) 5.34 km (8:08 / km) +90m 7:30 / km
ahr:152 max:175 shoes: Icebugs orange 2015

Parked baby at my parents house, then a nice run with Louise in Dæliskogen.

Sunday Jan 28, 2018 #

3 PM

Tempo 17:03 [4] 5.0 km (3:25 / km)
ahr:105 max:126 shoes: Nike Zoom

Ran down to Bislett and did a quick 5k tempo to see where my shape is at. Goal was 17:15, which meant 1:52.5 laps. A few seconds behind after one, but caught up, then stayed on pace til one lap left. Pushed it hard on the last lap and a half and finished ahead of the schedule. Legs felt good. Happy with the run.

Running warm up/down 46:37 [2] 6.01 km (7:46 / km) +41m 7:30 / km
shoes: Icebugs orange 2015

Saturday Jan 27, 2018 #

1 PM

Cross country skiing 1:35:10 intensity: (58:55 @1) + (31:51 @2) + (3:23 @3) + (1:01 @4) 18.75 km (5:05 / km) +374m 4:37 / km
ahr:137 max:183 shoes: Madshus skiboots

Cross country skiing with Louise in Vestmarka. Nice groomed tracks. Dad waxed mynskiis with klister and had great grip on the hills, good glide too.

Friday Jan 26, 2018 #

6 PM

Running 30:23 [2] 5.46 km (5:34 / km) +68m 5:14 / km
ahr:166 max:176 shoes: Icebugs orange 2015

Easy job jog around the hood to get groceries.

Thursday Jan 25, 2018 #

5 PM

Intervals 24:30 [5] 7.64 km (3:12 / km)
ahr:130 max:188 shoes: Nike Zoom

14*1 lap at Bislett with Nydalen. First five ran with the group at 1:50. Then Henrik started running 1:42-1:43. Pushed the pace on the last 3 and ran them sub 1:40. Legs felt great today.

Running warm up/down 22:00 [2] 1.5 km (14:40 / km)
shoes: Nike Zoom

Wednesday Jan 24, 2018 #

7 PM

Cross country skiing 1:00:00 [2] 10.0 km (6:00 / km) +150m 5:35 / km
ahr:88 max:119 shoes: Madshus skiboots

Skiing with Mathias from Ellingsrudåsen. It has rained a bit today so we didn't even bother to wax our skis, relying instead on our incredible upper body physique to do double poling the whole way.

Monday Jan 22, 2018 #

6 PM

Terrain running 30:00 [4] 6.0 km (5:00 / km) +161m 4:24 / km
ahr:140 max:172 shoes: Icebugs orange 2015

5x6 minute terrain intervals with NSK on the deep snow. Some bowel pains after 4 and called it a day.

Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Icebugs orange 2015

Warm up/down with Mathias from home.

Sunday Jan 21, 2018 #

1 PM

Cross country skiing 1:37:00 [2] 20.08 km (4:50 / km) +480m 4:19 / km
ahr:97 max:131 shoes: Madshus skiboots

Skiing with Mathias from Kjelsås to Sinober, then back to Grefsen. A lot of people out on the trails today! Nice sunny weather and -1 degrees.

Friday Jan 19, 2018 #

6 PM

Cross country skiing 1:13:26 intensity: (1:13:00 @1) + (26 @2) 15.56 km (4:43 / km) +258m 4:22 / km
ahr:91 max:145

With Mathias Took the 56 bus to Solemskogen, skied to Lilloseter then back via Linderudkollen and down to Knelsås. Took the tram home. Great snow conditions.

Thursday Jan 18, 2018 #

5 PM

Trail running 52:09 intensity: (9:57 @1) + (18:24 @2) + (22:17 @3) + (1:31 @4) 7.64 km (6:50 / km) +282m 5:46 / km
ahr:155 max:181 shoes: Icebug blue 2017

Ran feom hospital up to Vettakollen and back. Nice views.

Wednesday Jan 17, 2018 #

2 PM

Trail running 1:10:00 [2] 10.83 km (6:28 / km) +152m 6:02 / km
shoes: Icebug blue 2017

Same route as Monday.

Monday Jan 15, 2018 #

5 PM

Trail running 1:17:42 intensity: (21:04 @1) + (52:25 @2) + (4:12 @3) + (1 @4) 10.83 km (7:11 / km) +152m 6:42 / km
ahr:146 max:175 shoes: Icebug blue 2017

Easy run with Mathias on snowy trails. To Brekkie, Grinds, then a loop around the old lit track, and back home.

Sunday Jan 14, 2018 #

3 PM

Running 1:28:53 intensity: (1:22:34 @1) + (6:19 @2) 13.66 km (6:30 / km) +160m 6:09 / km
ahr:126 max:157 shoes: Icebugs orange 2015

Nice run from home through downtown, past where we used to live and back. Lots of nice snow everywhere. Great day.

Thursday Jan 11, 2018 #

5 PM

Tempo 29:12 [4] 8.19 km (3:34 / km)
ahr:161 max:194 shoes: Nike Zoom

15 lap tempo with NSK at Bislett. Good group with Alan, Bojan, and Isak. Started with 2:00/lap for the first five, then I pushed the pace to 1:54-1:56 on the last 10 . Felt good.

Wednesday Jan 10, 2018 #

5 PM

Running 35:10 intensity: (2:03 @1) + (19:33 @2) + (13:34 @3) 5.89 km (5:58 / km) +73m 5:37 / km
ahr:157 max:173 shoes: Icebugs orange 2015

Tuesday Jan 9, 2018 #

5 PM

Tempo 37:44 intensity: (14:09 @1) + (23:35 @2) 7.78 km (4:51 / km) +444m 3:46 / km
ahr:141 max:152 shoes: Asics Noosa

Tempo up to Tryvannstårnet from Vindern. Good start, but got stuck at the traffic lights at Slemdal and had to let the pack go. By myself for the rest.

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics Noosa

Sunday Jan 7, 2018 #

11 AM

Cross country skiing 1:15:56 [1] 15.12 km (5:01 / km) +263m 4:37 / km
ahr:92 max:130

Saturday Jan 6, 2018 #

1 PM

Trail running 1:48:46 intensity: (16:39 @1) + (48:57 @2) + (36:26 @3) + (6:35 @4) + (9 @5) 15.09 km (7:12 / km) +392m 6:23 / km
ahr:157 max:184

Friday Jan 5, 2018 #

5 PM

Running 45:54 [2] 8.68 km (5:17 / km) +105m 4:59 / km
ahr:151 max:177 shoes: Icebugs orange 2015

Thursday Jan 4, 2018 #

5 PM

Intervals 29:38 [5] 8.74 km (3:24 / km)
ahr:146 max:170 shoes: Nike Zoom

8x2 laps at Bislett. Not the best times today, felt tired.
3:45.7 -- 1'19
3:43.9 -- 1'14
3:38.4 -- 1'22
3:40.9 -- 1'19
3:42.7 -- 1'19
3:44.3 -- 1'14
3:40.5 -- 1'19
3:42.0

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Nike Zoom

Wednesday Jan 3, 2018 #

5 PM

Running 38:44 [2] 6.8 km (5:42 / km) +168m 5:04 / km
shoes: Icebugs orange 2015

Easy run home from work.

Tuesday Jan 2, 2018 #

Note

Summary of 2017. The year included 1.5 months of injury, which meant the training totals were a bit lower than previous years. On the plus side I had a decent orienteering year. Training/racing highlights included Czech and Slovenian o-weeks, training for NM long with Mathias, as well as week of epic in Germany and Canada.
3 PM

Cross country skiing 2:05:11 intensity: (1:14:16 @1) + (46:43 @2) + (4:07 @3) + (5 @4) 26.37 km (4:45 / km) +589m 4:16 / km
ahr:130 max:175

Skiing with Mathias from Frognerseteren towards Kikut and then to Ullevålseteren where we met the girls and had a bun and some other snacks. Amazingly scenic out today, thick fog over Oslo, but we were above it the whole time.

Took the lit loop back, and got back before the ladies, so we entered a hold just above Frognerseteren until Ski Traffic Control cleared us to decent into the parking lot.

Monday Jan 1, 2018 #

2 PM

Intervals 20:00 [5] 5.2 km (3:51 / km) +69m 3:36 / km
ahr:163 max:192 shoes: Icebug blue 2017

20x 1 min intervals with 1 min rest. Ran back and worth while Louise walk/jogged on the trail up along the river. Slushy conditions on the trail.

Trail running warm up/down 44:16 [2] 5.05 km (8:45 / km)
shoes: Icebug blue 2017

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