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Training Log Archive: dm

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Running28 16:50:52 8.54 13.74 340
  Orienteering7 8:04:00
  Circuits9 4:21:00
  Total28 29:15:52 8.54 13.74 340

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Wednesday Apr 30, 2014 #

Running 34:00 [1]

Drills, steady

Circuits 12:00 [1]

Core

Tuesday Apr 29, 2014 #

Circuits 32:00 [2]

Running 20:00 [1]

Monday Apr 28, 2014 #

Running 10:00 [1]

Sunday Apr 27, 2014 #

Orienteering race 1:56:00 [3]

Solrenningen. 15.2k, 30 controls.

Ran ok - couple of bigger errors when starting to tire, quite hesitant with the scale and lack of racing but a good enough day out. Great to have done it.

Running 20:00 [1]

Friday Apr 25, 2014 #

Running 32:00 [1]

Jog and drills

Thursday Apr 24, 2014 #

Running 18:00 [1]

Circuits 29:00 [2]

Wednesday Apr 23, 2014 #

Running 26:00 [4]

6 reps, 3'07 > 3'01. Clockwise castle loop. Good improvement!

Running 23:00 [1]

Tuesday Apr 22, 2014 #

Circuits 33:00 [2]

Running 18:00 [1]

Monday Apr 21, 2014 #

Running 33:00 [1]

Running 32:48 [3] 8.6 km (3:49 / km) +200m 3:25 / km
max:162

Time trail Ljan - Mortensrud. Good conditions - quite on a bank holiday monday. A long way from my best - work to be done...

Sunday Apr 20, 2014 #

Running 37:00 [1]

Drills

Saturday Apr 19, 2014 #

Orienteering 1:10:00 [3]

Fartlek o again. Fjell. Better progress...

Running 12:00 [1]

Friday Apr 18, 2014 #

Orienteering 1:06:00 [3]

Stenosis. Struggled in a few circles. Fartlek o at quite low speed...

Running 16:00 [1]

Thursday Apr 17, 2014 #

Circuits 30:00 [2]

More New exercises...

Running 42:00 [1]

Wednesday Apr 16, 2014 #

Orienteering 1:00:00 [2]

Corridor and window from Svartskog. Good session - 3 bigger misses needing more compass focus.

Running 17:00 [1]

Tuesday Apr 15, 2014 #

Running 30:00 [1]

Running 4:00 [5]

2 laps of 100m straights

Running intervals 32:00 [4]

12*400m, 200m jog rec. 75-77''. Windy morning on Bislett

Running 28:00 [1]

Hfw

Monday Apr 14, 2014 #

Running 42:00 [1]

Circuits 26:00 [2]

Sunday Apr 13, 2014 #

Orienteering 58:00 [3]

Fartlek o again

Running 15:00 [1]

Saturday Apr 12, 2014 #

Orienteering 1:00:00 [3]

O fartlek

Running 21:00 [1]

Friday Apr 11, 2014 #

Running 25:00 [3]

6*1k reps, palace. Clockwise. 3'17 > 3'06.

Running 25:00 [1]

Thursday Apr 10, 2014 #

Running 44:00 [3]

Terrain tempo. Bit wetter and slower. 12:58/6'17/4'09

Running 22:00 [1]

Wednesday Apr 9, 2014 #

Circuits 32:00 [2]

Running warm up/down 20:00 [1]

Tuesday Apr 8, 2014 #

Running 25:00 [1]

Running 24:00 [4]
max:170

16*60/30'' on 18k/h, 4%.

Monday Apr 7, 2014 #

Running 22:00 [1]

Circuits 32:00 [2]

Sunday Apr 6, 2014 #

Orienteering 54:00 [3]

LO Skolen. Wet in the forest and a few green bits to go though. A few poor sections - need to be looking up more

Running 16:00 [1]

Friday Apr 4, 2014 #

Running 1:12:00 [2]

To work and out to UDI

Thursday Apr 3, 2014 #

Running 27:00 [1]

Running 18:00 [5]

12*1' on a brand new treadmill - 18k/h, 5%. Longer pause after 6. Flirted with higher speed and lower slope but this felt best

Wednesday Apr 2, 2014 #

Circuits 35:00 [2]

Running 18:00 [1]

Running 35:00 [1]

Trainspotting

Tuesday Apr 1, 2014 #

Running 33:00 [1]

Running 22:04 [3] 5.14 km (4:18 / km) +140m 3:47 / km

5k up Ekeberg again. Started well up hill, strong. Lost focus a bit in middle - pulse around 140... Then a stronger finish to get the same time as in Feb.

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