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Training Log: АТ

In the last 7 days:

activity # timemileskm+mload
  Running9 8:40:07 55.04(9:27) 88.58(5:52) 2388253.4
  XT3 3:30:0052.5
  Orienteering3 2:11:59 8.95(14:45) 14.4(9:10) 48390.5
  Total12 14:22:06 63.99 102.99 2871396.4
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Friday Mar 1 #

8 AM

Running 1:07:33 [1] 11.61 km (5:49 / km) +279m 5:12 / km
ahr:119 max:138 shoes: VJ Sarva Icehero

Morning plod round flatrunden with Lars. Icy out. That will be all for today.

Thursday Feb 29 #

7 AM

Running 53:15 [2] 9.6 km (5:33 / km) +178m 5:04 / km
ahr:123 max:144 shoes: VJ Sarva Icehero

Wakeup job on kort flat. Had planned to spin but the quads got pretty stiff yesterday from tuesdays hills so I thought it would be better to run. I felt pretty good actually and legs better than last night already. The coefficient of friction has been tending to zero in the past week in Trondheim so it was an effort to stay upright. Fun.
5 PM

Running 17:29 [1] 3.26 km (5:22 / km)
ahr:114 max:126 shoes: VJ Sarva Icehero

Running 36:58 [3] 8.89 km (4:09 / km)
ahr:150 max:172 shoes: Adidas Adizero Adios 8

Leangen - 8*1km. Legs, especially quads still feeling it so I just did 8 nice and controlled reps. Despite the legs feeling a bit trash all the reps felt easy so that was nice. First couple dealing with loads of kids and an ice hockey team so a bit chaotic but nobody got hurt so all good. Loo break after 6...

Running 19:01 [2] 3.14 km (6:03 / km) +51m 5:36 / km
ahr:129 max:136 shoes: VJ Sarva Icehero

Wednesday Feb 28 #

7 AM

XT 1:00:00 [1]
ahr:108 max:122

Real easy spin. Quads tired after hills yesterday.
5 PM

Orienteering 48:23 [3] 5.46 km (8:52 / km) +233m 7:18 / km
ahr:146 max:170 shoes: VJ Sarva Xante2

NattRenn @ Tjønnstuggu. A really fun 30 control job from Lars. I was a bit shakey at the start but got my act together and ran off the front after the 4th control (i think most people took it really easy). I was a little uncertain at a few controls but I'm pretty sure I was at all the correct places, some knolls were not particularly knolly... Very happy tbh, did all the good tekkers I wanted to, and as a bonus I won :)

Running 20:32 [1] 3.04 km (6:45 / km) +50m 6:14 / km
shoes: VJ Sarva Xante2

Tuesday Feb 27 #

7 AM

XT 1:00:00 [1]
ahr:115 max:126

Morning on the spin bike.
5 PM

Running 15:27 [1] 3.01 km (5:08 / km) +16m 5:00 / km
ahr:120 max:138 shoes: Nike Pegs Trail 4 #2

Running 47:00 [4] 9.14 km (5:09 / km) +395m 4:14 / km
ahr:146 max:180 shoes: Nike Pegs Trail 4 #2

Blussuvoll hill reps. I did 1*long + 4*short + 1*long + 4*short + 1*long. The short reps are ~90s and the long ones I took threshold and were ~4.20mins. I managed to work hard on the short ones so I'd say job done.

Running 28:42 [2] 4.88 km (5:53 / km) +75m 5:28 / km
ahr:130 max:142 shoes: Nike Pegs Trail 4 #2

Monday Feb 26 #

5 PM

Running 29:55 [1] 4.41 km (6:47 / km) +190m 5:35 / km
ahr:121 max:134 shoes: VJ Sarva Xante2

Orienteering 34:04 [2] 2.66 km (12:47 / km) +78m 11:09 / km
ahr:133 max:154 shoes: VJ Sarva Xante2

Mandagsplukk. The course was 2.2km long and i took 34mins which tells you all you need to know about the conditions tonight...!

Running 29:39 [1] 5.01 km (5:55 / km) +30m 5:45 / km
ahr:113 max:133 shoes: VJ Sarva Xante2

Sunday Feb 25 #

10 AM

Running 17:48 [1] 2.92 km (6:06 / km) +32m 5:47 / km
ahr:119 max:136 shoes: VJ Bold Pink

Orienteering 49:32 [3] 6.28 km (7:54 / km) +172m 6:56 / km
ahr:151 max:169 shoes: VJ Bold Pink

Søntek. I did it as three intervals. The first was good. I think I took the wrong stone on the second and knoll on the third, both in the circle but hey ho I should have had more control. I didn't make any mistakes apart from that.

Running 6:07 [1] 1.09 km (5:37 / km) +11m 5:21 / km
ahr:119 max:129 shoes: VJ Bold Pink

4 PM

XT 1:30:00 [1]
ahr:119 max:130

A spin at TPM.

Saturday Feb 24 #

8 AM

Running 1:28:40 [2] 14.03 km (6:19 / km) +400m 5:32 / km
ahr:118 max:145 shoes: VJ Sarva Icehero

Saturday shuffle up in Estenstad. With a nice group, then cut back with Erling, Sandy and Isak for the 90min job. Felt good but still have annoying blister from Spain which needs sorting.
5 PM

Running 42:01 [2] 4.55 km (9:14 / km) +683m 5:17 / km
ahr:130 max:137 shoes: NB Propel V2

I had originally planned 1hr cycling, but I didn't have much time due to faddermiddag, but still ish 45mins. Then all the bikes were taken at the gym and I didn't want to wait so figured max incline treadmill was about the same thing...

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