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Training Log Archive: tnipen

In the 31 days ending Mar 31, 2018:

activity # timemileskm+mload
  Cross country skiing7 17:38:07 125.21(8:27) 201.5(5:15) 3689155.6
  Running13 7:16:06 44.06(9:54) 70.91(6:09) 414101.4
  Trail running6 6:04:22 32.43(11:14) 52.2(6:59) 137996.8
  Intervals7 2:11:16 25.55(5:08) 41.12(3:12)131.3
  Tempo1 16:55 3.11(5:27) 5.0(3:23)16.9
  Total27 33:26:46 230.36(8:43) 370.73(5:25) 5482501.9

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Saturday Mar 31, 2018 #

12 PM

Cross country skiing 1:00:00 [2] 13.13 km (4:34 / km) +250m 4:10 / km
ahr:112 max:143 shoes: Madshus skiboots

Skate skiing with Magnus at Holmenkollen. First 2k from Holmenkollen up to Frognerseteren. Never realized how steep the World Cuo tracks here are...

Then skied with Magnus north to Tryvannstua and further in towards Kobberhaughytten. Decent conditions, and almost all trails were track set.

Friday Mar 30, 2018 #

9 AM

Cross country skiing 2:47:20 intensity: (2:43:14 @1) + (3:31 @2) + (35 @3) 36.8 km (4:33 / km) +483m 4:16 / km
ahr:100 max:172 shoes: Madshus skiboots

Skiing with Felix from Skullerud to Vangen and back. Really nice outside today. Used klister but it was gone after an hour.
C • Glide 2

Wednesday Mar 28, 2018 #

11 AM

Cross country skiing 1:02:21 [1] 10.28 km (6:04 / km) +193m 5:33 / km
ahr:93 max:130 shoes: Madshus skiboots

Skate skiing with Louise again in Drammensmarka, but we parked at Landfalltjern.

Tuesday Mar 27, 2018 #

10 AM

Cross country skiing 3:14:31 intensity: (3:03:47 @1) + (10:43 @2) + (1 @3) 30.81 km (6:19 / km) +519m 5:49 / km
ahr:111 max:164

Nice ski with Mathias in Drammensmarka. Started at Eiksetra, went west then eventually south to Goliaten and onto the plateau above. Perfect conditions. Some off-trail skiing for fun.

Monday Mar 26, 2018 #

6 PM

Trail running 40:00 [2] 7.5 km (5:20 / km) +74m 5:05 / km
ahr:154 max:172 shoes: Icebugs orange 2015

Sunday Mar 25, 2018 #

11 AM

Trail running 1:10:14 intensity: (3:23 @1) + (15:30 @2) + (41:01 @3) + (10:20 @4) 11.98 km (5:52 / km) +204m 5:24 / km
ahr:164 max:183

Saturday Mar 24, 2018 #

3 PM

Trail running 59:25 intensity: (17:31 @1) + (39:09 @2) + (2:37 @3) + (8 @4) 5.89 km (10:06 / km) +240m 8:23 / km
ahr:145 max:176 shoes: Icebugs orange 2015

Trail run with Louise through Dæliskogen up Garlaushøgda and then finishing at Garlaus hut. Nice views from a plateau on the west side of the hill.

Friday Mar 23, 2018 #

6 PM

Running 42:42 intensity: (4:58 @1) + (16:23 @2) + (18:09 @3) + (3:12 @4) 7.93 km (5:23 / km) +95m 5:05 / km
ahr:159 max:181 shoes: Icebugs orange 2015

Thursday Mar 22, 2018 #

4 PM

Intervals 13:38 [5] 4.37 km (3:07 / km)
ahr:133 max:170 shoes: Nike Zoom

8*1 lap at Bislett. Legs not respond well today, think I was still not recovered from Tuesday. Stopped after 8 ints.

Avg: 1:42.3

Running warm up/down 35:00 [2] 4.0 km (8:45 / km)
ahr:133 max:159 shoes: Nike Zoom

Wednesday Mar 21, 2018 #

6 PM

Running 37:02 [2] 6.1 km (6:04 / km) +150m 5:24 / km
ahr:96 max:160 shoes: Icebugs orange 2015

Tuesday Mar 20, 2018 #

4 PM

Tempo 16:55 [5] 5.0 km (3:23 / km)
ahr:155 max:168 shoes: Nike Zoom

5k tempo at Bislett. Was aiming for 1:49 laps, for a total time of 16:38, but lost the pace after about 5 laps.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Zoom

Monday Mar 19, 2018 #

7 PM

Running 30:23 intensity: (2:20 @1) + (19:36 @2) + (8:27 @3) 5.54 km (5:29 / km) +74m 5:09 / km
ahr:155 max:173 shoes: Icebugs orange 2015

Easy run around the hood.

Saturday Mar 17, 2018 #

9 AM

Cross country skiing 5:00:59 intensity: (3:16:58 @1) + (1:29:18 @2) + (11:12 @3) + (2:59 @4) + (32 @5) 58.99 km (5:06 / km) +1173m 4:38 / km
ahr:130 max:196 shoes: Madshus skiboots

Decided to get in a big ski in this season while conditions are still perfect. Went with Ivar to Kanada and skied a big loop over Hovlandsfjellet. The area is quite remote (meaning there were only three junctions on the first 20k) but the grooming was excellent. A large part of the route went above 600m elevation in subalpine terrain. We could see the big mountains in the background, including Gaustatoppen.

On our way down we made an incredible navigation error. We knew we just had to cruise downhill along the gravel road down to Kanada, but we took the wrong gravel road and ended up somewhere random. We had pushed a bit extra on this part, thinking we were almost done. Then suddenly the ski trails ended up at a road we didn't recognize and we saw a 15 km sign back to Kanada. Made the trip nearly 60 instead of 48 :D


Thursday Mar 15, 2018 #

5 PM

Intervals 28:48 [5] 8.74 km (3:18 / km)
ahr:146 max:166 shoes: Nike Zoom

Running warm up/down 12:00 [2] 1.0 km (12:00 / km)
shoes: Nike Zoom

Tuesday Mar 13, 2018 #

5 PM

Intervals 16:49 [5] 5.46 km (3:05 / km)
ahr:137 max:182 shoes: Nike Zoom

10x1 lap at Bislett. Ran alternating with Mathias. 1 min rest. Ran 1:40, but started feeling it after 7, and dropped a few seconds on the last 3.

1:40.69
1:40.42
1:41.12
1:42.16
1:39.60
1:39.70
1:40.46
1:42.41
1:41.57
1:41.29
Avg: 1:40.91

Running warm up/down 28:00 [2] 4.0 km (7:00 / km)
shoes: Nike Zoom

Monday Mar 12, 2018 #

5 PM

Trail running 1:13:26 intensity: (9:06 @1) + (19:14 @2) + (42:57 @3) + (2:00 @4) + (9 @5) 8.73 km (8:25 / km) +288m 7:13 / km
ahr:160 max:189

Sunday Mar 11, 2018 #

12 PM

Intervals 15:49 [5] 5.0 km (3:10 / km)
ahr:130 max:165 shoes: Nike Zoom

5x1000 m intervals with Ivar at Bislett. 2 minutes rest. Decent legs.
3:10.0
3:10.1
3:09.4
3:11.3
3:08.7
Avg: 3:09.86

Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Nike Zoom

Saturday Mar 10, 2018 #

12 PM

Trail running 1:03:48 [2] 11.88 km (5:22 / km) +250m 4:52 / km
ahr:158 max:198 shoes: Icebugs orange 2015

Ran along the river to Brekke, then a loop on nice snowy single-track trails, back along river.
4 PM

Trail running 57:29 intensity: (5:15 @1) + (39:43 @2) + (12:31 @3) 6.22 km (9:14 / km) +324m 7:20 / km
ahr:156 max:171 shoes: Icebugs orange 2015

Afternoon run with Louise up to Kolsås and back. Ran the uphill part faster.

Friday Mar 9, 2018 #

6 PM

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
ahr:141 max:155 shoes: Nike Zoom

Running race 9:37 [5] 3.0 km (3:12 / km)
ahr:143 max:163 shoes: Nike Zoom

3k time trial at Bislett. Curious to see what my shape was in. Looked back at all my 3 Ks and almost without exception my goal has been 9:30 and I never made it. So I decided my goal to run a PB (9:36), set in a training session in 2010. Ran a pretty even race and at 1:45 laps the whole way. Lost track in my head a bit near the end and didn't realize I was still right on pace. Put in a decent last lap, but ended up on 9:37. Happy with that in any case.
1:44.??
3:29.??
5:14.??
7:52 one lap to go
9:37.05

Tuesday Mar 6, 2018 #

5 PM

Intervals 19:00 [5] 6.0 km (3:10 / km)
ahr:139 max:160 shoes: Nike Zoom

6x1000 m interval Bislett with BSK. 1:30 rest. Ralph Street was running 2:57, so I got closer to 1:20 rest. Ran the first 3 in 3:08 and the last three in 3:12. Happy with the times.

Running warm up/down 35:00 [2] 6.5 km (5:23 / km)
shoes: Icebugs orange 2015

Running warm up/down 14:00 [2] 1.0 km (14:00 / km)
shoes: Nike Zoom

Sunday Mar 4, 2018 #

10 AM

Running warm up/down 54:28 [2] 11.9 km (4:35 / km) +42m 4:30 / km
ahr:123 max:166 shoes: Icebugs orange 2015

Ran down to Bislett, but got a phone call from Mathias that it didn't open til 10. So chilled at his place while Louise and Lise ran in Frogner parken.
12 PM

Intervals 15:17 [5] 5.0 km (3:03 / km)
ahr:115 max:154 shoes: Nike Zoom

10x500 m with Mathias at Bislett. 1 min rest. Started with 1:34, faster each time and ended up with 1:27. Legs felt good.
1:34.8 -- 1'00
1:33.4 -- 1'00
1:33.2 -- 1'01
1:32.8 -- 0'59
1:32.3 -- 1'00
1:30.8 -- 1'00
1:30.5 -- 1'02
1:32.1 -- 0'59
1:29.8 -- 1'02
1:27.5
Average: 1:31.7
3 PM

Cross country skiing 1:42:43 [2] 17.63 km (5:50 / km) +453m 5:10 / km
ahr:95 max:131

Afternoon ski with Mathias from my parents house. Across Dæli, then Stein to Skriverberget, down to Muren/Nygård, then over to the Haga golf course. Home via Garlaus. Excellent conditions.

Saturday Mar 3, 2018 #

3 PM

Running 32:54 [2] 5.95 km (5:32 / km) +54m 5:18 / km
ahr:138 max:164 shoes: Icebugs orange 2015

Easy run around the hood.

Friday Mar 2, 2018 #

4 PM

Intervals 21:55 [5] 6.55 km (3:21 / km)
ahr:154 max:181 shoes: Nike Zoom

Missed the intervals yesterday, so ran 6x2 laps today. Started with 2 at 3:42, then ran the rest around 3:38. 1:20 rest.
3:41.2 -- 1'20
3:41.9 -- 1'19
3:37.9 -- 1'21
3:38.2 -- 1'20
3:38.7 -- 1'21
3:36.9
Average: 3:39.1

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Nike Zoom

Thursday Mar 1, 2018 #

1 PM

Cross country skiing 2:50:13 [2] 33.86 km (5:02 / km) +619m 4:36 / km
ahr:104 max:163 shoes: Madshus skiboots

Skiday at work, so Ivar and I took the metro to Skullerud and skied to Vangen, then to Ellungsrudåsen metro station. Nice sunny conditions out, a bit cold (-10ish).
C • Ski day 3

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