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Training Log Archive: tnipen

In the 7 days ending Jul 7, 2018:

activity	#	time	miles		km		+m	load
Stroller-running	2	2:25:43	14.24	(10:14)	22.92	(6:21)	228	23.1
Running	3	1:49:07	10.91	(10:00)	17.56	(6:13)	278	21.8
Orienteering	3	58:15	5.33	(10:56)	8.57	(6:48)	216	41.4
Trail running	1	54:57	5.92	(9:17)	9.53	(5:46)	112	11.0
Tempo	1	7:27	1.27	(5:53)	2.04	(3:39)	40	6.0
Total	6	6:15:29	37.67	(9:58)	60.62	(6:12)	874	103.3

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Saturday Jul 7, 2018 #

11 AM

Orienteering race 12:25 [4] 2.85 km (4:21 / km) +13m 4:15 / km
ahr:152 max:182 shoes: Inov8 red

Western Canadian Sprint Champs at Mindy Park. Excellent course by Joanne W. Got into a good ryhythm and felt I could flow through the controls well. Just under a minute ahead of Nate and Graeme.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov8 red

3 PM

Orienteering race 32:45 [4] 4.28 km (7:39 / km) +152m 6:30 / km
ahr:167 max:184 shoes: Icebug blue 2017

WCOC middle distance at Ioco. Amazing area, and really fun to finally run a race here. Control picking course with lots of challenging control locations. Tricky fine navigation between the clogs in the beginning. Good flow at first and probably started way too hard.

Started getting tired on the second half, which was control picking up a big hill. Started making a could of smaller mistakes, but other than that a pretty good race. Fastest time on the course.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Icebug blue 2017

Sprint Course 5 - Splits

Middle Course 8 - Splits

Friday Jul 6, 2018 #

6 PM

Trail running 54:57 [2] 9.53 km (5:46 / km) +112m 5:27 / km
ahr:132 max:184 shoes: Inov8 red

Easy with Nate and Moira in PS park. Salish, Imperial, Swordfern, Salish, Huckleberry, Something, can't remember the names anymore...

Tuesday Jul 3, 2018 #

5 PM

Tempo 7:27 [4] 2.04 km (3:39 / km) +40m 3:20 / km
ahr:126 max:151 shoes: Inov8 orange 2017

Tried for a new record on the litloop with Mathias. Mathias started us out hard and we got into a good rhythm. About 8s ahead at half way. Pushed the two big hills on the second half and got a small lead on Mathias, which lasted all the way in. It will be interesting to see what Mikael, Ivar, and Mathias can do on this loop over the summer. I think with some group runs this record can be improved further.

Stroller-running warm up/down 1:06:59 [2] 10.6 km (6:19 / km)
shoes: Inov8 orange 2017

Monday Jul 2, 2018 #

8 PM

Running warm up/down 59:07 [2] 9.56 km (6:11 / km) +228m 5:32 / km
ahr:134 max:172 shoes: Inov8 red

Plan was to run an orienteering course I made on the Grefsenkollen map, but I ran on a full stomach after we put Tessa to bed. Had to bail early in the orienteering and walk/run back home. Still the o section went decent, felt focused on reading the map, but perhaps still not able to run full speed and navigate well enough.

Nice run in as the sun was slowly set, a bit too dark perhaps in the woods, but it was ok.

Orienteering 13:05 [3] 1.44 km (9:05 / km) +50m 7:44 / km
shoes: Inov8 red

Sunday Jul 1, 2018 #

10 AM

Stroller-running 1:18:44 12.33 km (6:23 / km) +228m 5:51 / km
ahr:134 max:159 shoes: Asics Cumulus

Morning run with Louise and Tessa to Linderudkollen hut, but it was closed for the summer. Nice sunny day.

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