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Training Log Archive: jmnipen

In the 7 days ending Mar 11, 2018:

activity # timemileskm+m
  XC-Skiing 3 7:06:35 55.38(7:42) 89.13(4:47) 1705
  XC-Skiing (Tempo)1 1:43:57 15.65(6:39) 25.18(4:08) 433
  Running2 1:40:16 11.5(8:43) 18.5(5:25) 103
  Running (Trails)1 1:28:06 7.17(12:17) 11.53(7:38) 295
  Trail Tempo1 43:04 4.44(9:42) 7.15(6:01) 180
  Intervals (Track)1 21:52 4.35(5:02) 7.0(3:07)
  Running (Drills)1 20:00
  Running Tempo1 9:32 1.86(5:07) 3.0(3:11)
  Total6 13:33:22 100.35 161.5 2716

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MoTuWeThFrSaSu

Sunday Mar 11, 2018 #

10 AM

XC-Skiing (Tempo) 1:43:57 intensity: (1:00:00 @2) + (43:57 @4) 25.18 km (4:08 / km) +433m 3:48 / km
shoes: SkiBoots Classic

XC-Skiing 2:52 [1] 0.48 km (6:01 / km) +16m 5:09 / km

Saturday Mar 10, 2018 #

9 AM

XC-Skiing 5:18:12 [1] 65.65 km (4:51 / km) +1306m 4:25 / km

Long trip around Finnemarka. Really nice area and a lot of good sub alpine. Took afterwards a traverse to Drammen. Felt quite good for a while. A bit tired the last 10k as all huts were closed (Eiksetra closed at 3 and Tjerken closed in general). Train back to the city.

Friday Mar 9, 2018 #

6 PM

Running warm up/down 1:00:16 [2] 11.0 km (5:29 / km) +49m 5:22 / km
shoes: Saucony Kinvara 8

Warmup and down

Running Tempo race 9:32 [5] 3.0 km (3:11 / km)
shoes: Mizuno Wave Universe 5

Plan was 9:15 for 3km, and at least PB (9:19). Opened with 1:42 first lap (about 9:20 pace), and hopefully increase to 1:40 laps. Wasn't quite able to do that, and ended up losing a bit in the end. Not quite the shape to run that yet, so will still need a bit more training.

Splits ~
1 3:08
2 3:12
3 3:12

Laps (546m)
1:42
3:25 (1:43)
5:08 (1:43)
6:55 (1:45)
8:41 (1:46)
0:51

Thursday Mar 8, 2018 #

6 PM

Running (Trails) warm up/down 1:28:06 [1] 11.53 km (7:38 / km) +295m 6:46 / km
shoes: Icebugs 2017

Trail Tempo (3x8min + 3x6min) 43:04 [4] 7.15 km (6:01 / km) +180m 5:21 / km
shoes: Icebugs 2017

Wednesday Mar 7, 2018 #

6 PM

XC-Skiing 1:45:31 [1] 23.01 km (4:35 / km) +383m 4:14 / km

Quick ski after work From Sognsvann to Frognerseteren. Went moderate pace.

Tuesday Mar 6, 2018 #

4 PM

Running warm up/down 40:00 [1] 7.5 km (5:20 / km) +54m 5:09 / km

Intervals (Track) (7x1000m) 21:52 [5] 7.0 km (3:07 / km)
shoes: Mizuno Wave Universe 5

Splits
1 3:07.06 -- 1'34
2 3:06.60 -- 1'35
3 3:06.32 -- 1'21
4 3:07.91 -- 1'23
5 3:07.40 -- 1'35
6 3:07.95 -- 1'56
7 3:09.84 -- (1:20.02 + (46) + 1:39.82

Running (Drills) 20:00 [1]

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