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Training Log Archive: tnipen

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m	load
Trail running	12	10:18:09	58.24	(10:37)	93.74	(6:36)	1640	150.3
Running	9	6:30:23	38.23	(10:13)	61.53	(6:21)	386	88.1
Orienteering	6	6:21:38	28.95	(13:11)	46.6	(8:11)	1172	111.2
Cross country skiing	1	2:30:00	13.77	(10:54)	22.16	(6:46)	508	30.0
Tempo	4	2:07:54	17.57	(7:17)	28.28	(4:31)	680	102.3
Intervals	4	1:45:47	19.25	(5:30)	30.98	(3:25)	100	105.8
Terrain running	2	1:32:54	7.74	(12:00)	12.45	(7:28)	176	22.6
Total	25	31:06:45	183.75	(10:10)	295.72	(6:19)	4662	610.3

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Saturday Jan 31, 2015 #

4 PM

Trail running 1:20:00 [2] 12.0 km (6:40 / km) +250m 6:02 / km
shoes: Mizuno WR 2011 orange

Nice trail run with Louise from Vallerkroken. On single-track packed trails through the snowcovered woods on the side of Garlaushøgda. Back via Fiskelaustjernet. Great to be outside.

Friday Jan 30, 2015 #

7 PM

Trail running 56:00 [2] 10.0 km (5:36 / km) +150m 5:13 / km
shoes: VJ Sarva

Easy run with Louise up Akerselva then on trails/roads through Kjelsås and Grefsen.

Thursday Jan 29, 2015 #

5 PM

Intervals 29:22 [5] 8.74 km (3:22 / km)
shoes: Hyperspeed 5

8x2 laps at Bislett. Lets felt really good today. Good times, and the pace didn't feel too bad to maintain. A nice long battle against the two Anders'es on the last 300m of the last interval.
3:42.91 -- 1'18
3:43.28 -- 1'17
3:42.25 -- 1'18
3:40.02 -- 1'20
3:41.45 -- 1'19
3:37.73 -- 1'22
3:41.15 -- 1'19
3:33.10 --

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Mizuno WR 2011 orange

Wednesday Jan 28, 2015 #

7 PM

Trail running 1:11:04 [3] 15.4 km (4:37 / km) +252m 4:16 / km
shoes: VJ Sarva

Ran up along Akerselva in pouring rain, then on the light tracks from Brekkekrysset towards Ullevålseter. Back the same way.

Monday Jan 26, 2015 #

6 PM

Tempo 32:00 [4] 8.0 km (4:00 / km) +300m 3:22 / km
shoes: VJ Sarva

Hill intervals with Nydalen. Ran in trails in 20cm of heavy wet snow. Found it very challenging to keep up to the others today, as my quads got filled with lactic acid quite quickly. Anders and Rune ran quite fast today.

Trail running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: VJ Sarva

Sunday Jan 25, 2015 #

7 PM

Trail running 1:02:19 [3] 9.43 km (6:37 / km) +302m 5:42 / km
shoes: Mizuno WR 2011 orange

Friday Jan 23, 2015 #

7 PM

Running 27:00 [2] 5.0 km (5:24 / km)
shoes: Mizuno WR 2011 orange

Thursday Jan 22, 2015 #

4 PM

Running warm up/down 35:00 [2] 5.0 km (7:00 / km) +34m 6:46 / km
shoes: Mizuno WR 2011 orange

Tempo 28:54 [4] 8.19 km (3:32 / km)
shoes: Hyperspeed 5

15 lap tempo at indoor Bislett with Nydalen. Took two laps before I got into a consistent pace. Aimed for around 1:55/lap. Legs felt decent, and didn't feel like I had to push much, even had a little extra to finish the last two a bit faster.
2:01.81
1:51.35
1:55.37
1:56.48
1:55.62
1:53.90
1:54.23
1:55.57
1:54.35
1:56.71
1:55.47
1:58.80
1:57.20
1:53.57
1:53.90

Monday Jan 19, 2015 #

6 PM

Tempo 42:00 [4] 6.69 km (6:17 / km) +250m 5:17 / km
shoes: VJ Sarva

Terrain intervals with Nydalen on Grefsenkollen. 7x6 minutes. Forgot to attach the battery to my lamp, so ran without light. Enough snow that this wasn't much of a problem, except when going downhill. Bojan was running quite strong today.

#stillaheadofLoefaas

C • haha! nice hashtag! It will... 4

Terrain running warm up/down 56:00 [2] 7.0 km (8:00 / km) +100m 7:28 / km
shoes: VJ Sarva

Sunday Jan 18, 2015 #

9 AM

Cross country skiing 2:30:00 [2] 22.16 km (6:46 / km) +508m 6:04 / km
shoes: Skiboots

Skiing with Louise and Cristina. Parked at Fossum, went on some not so great trails to Østernvann, then onto some nice trails across the plateau by Triungsvann. Went to Venåsseteren and had a waffle and coffee. Back over Tjærgrashøgda, back to Triungsvann, and back to Fossum.

Nice to be out, first ski of the year. Could use another 20cm of snow in places.

Saturday Jan 17, 2015 #

9 AM

Orienteering 43:35 [4] 9.2 km (4:44 / km) +100m 4:30 / km
shoes: VJ Sarva

Sprint-o training at the university. 4 loops between 1.4 and 1.7km. Mass-start with 4 people at a time. In a group with Anne Margrete, Anders V, and Magnus. Quite icy, and the spikes on the Sarva's do not have much grip it seems.

Loop C: 10:53
Loop D: 11:00
Loop A: 9:03
Loob B: 12:30

Running warm up/down 40:00 [2] 5.2 km (7:42 / km) +50m 7:20 / km
shoes: VJ Sarva

Thursday Jan 15, 2015 #

4 PM

Intervals 26:03 [5] 8.19 km (3:11 / km)
shoes: Hyperspeed 5

15x546m intervals with Nydalen at indoor-Bislett. 1'15 rest. Aimed to stay around 1:44 since there were so many repeats. Think it was a good aim, since my legs were more or less finished after 11. Still managed to get in two fast laps at the end when Anders Tiltnes took off. Dag kept a strong even pace (1:42) throughout.

It was probably one of my better workouts in a long time. Good to have such a big group to run with, think I would have quit at 10 if by myself.
1:48.75 -- 1'11
1:45.65 -- 1'15
1:44.68 -- 1'15
1:44.35 -- 1'16
1:42.48 -- 1'17
1:44.90 -- 1'15
1:43.93 -- 1'16
1:43.52 -- 1'17
1:45.15 -- 1'15
1:44.12 -- 1'16
1:44.48 -- 1'16
1:42.27 -- 1'17
1:45.73 -- 1'15
1:41.85 -- 1'18
1:40.70 --
Avg: 1:44.17

Running warm up/down 55:45 [2] 6.5 km (8:35 / km) +56m 8:13 / km
shoes: Mizuno WR 2011 orange

Wednesday Jan 14, 2015 #

7 PM

Running 29:24 [2] 5.81 km (5:03 / km) +37m 4:54 / km
shoes: Mizuno WR 2011 orange

Easy run around the hood.

Tuesday Jan 13, 2015 #

6 PM

Orienteering 43:48 [3] 4.99 km (8:47 / km) +216m 7:13 / km
shoes: VJ Sarva

Decided to try the Øst night-o series. Ran on a new map. 15cm of snow in the forest. Mostly good navigation. Had troubles finding #4, there are a lot of cliffs in the area that I guess are too small/not steep enough to be mapped. Results. Interesting route choices on 9-10.

Trail running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Sarva

Monday Jan 12, 2015 #

6 PM

Tempo 25:00 [4] 5.4 km (4:38 / km) +130m 4:08 / km
shoes: VJ Sarva

"Viking intervals" with Nydalen. I have been looking forward to this epic adventure for a while. 6x10 minutes with 2 min rests. Anders and 3 fast girls there. First one went well, but started getting stomach pains on the second (had unsettled stomach all day). Hoped it would go away, but had to stop midway through #3. Bad enough that I had to walk/jog back. Luckily there is another chance later this winter.

Viking intervals 1, Tnip 0.

Trail running warm up/down 1:00:26 [2] 6.02 km (10:02 / km) +130m 9:04 / km
shoes: VJ Sarva

Sunday Jan 11, 2015 #

2 PM

Trail running 1:09:48 [2] 11.59 km (6:01 / km) +188m 5:34 / km
shoes: Mizuno WR 2011 orange

Easy run on snowy trails to Bygdøy and back.

Saturday Jan 10, 2015 #

10 AM

Orienteering 1:34:12 [2] 10.89 km (8:39 / km) +160m 8:03 / km
shoes: VJ Sarva

AOOK training camp near Moss. 10cm of fresh, wet snow had just fallen. Vidar had prepared a nice circle-O training. Did the two middle circles. First loop went fine, but started losing focus on the second loop (which had narrower corridors). Lost control several times, and had to relocate, which was a challenge. Completely lost focus on #31. Fun training.

Thursday Jan 8, 2015 #

4 PM

Intervals 22:22 [5] 6.55 km (3:25 / km)
shoes: Mizuno Universe 2011

Death shoes: 2, Tnip: 0

But luckily not as bad as last time.

8x2 laps at Bislett. Felt fine for the first 3, but then I could feel the blisters coming. Changed into other shoes on the 5th one, and ran in socks on the 6th one. Gave up after that. Too bad, legs felt good today.

3:48 -- 1'11
3:48.10 -- 1'12
3:40.22 -- 1'19
3:40.77 -- 1'19
3:44.27 -- 1'17
3:39.25

C • Pic 2

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Mizuno WR 2011 orange

From work, back to work with Cristina.

Tuesday Jan 6, 2015 #

6 PM

Intervals 28:00 [5] 7.5 km (3:44 / km) +100m 3:30 / km
shoes: Mizuno WR 2011 orange

Running warm up/down 50:00 [3] 7.0 km (7:09 / km)
shoes: Mizuno WR 2011 orange

Monday Jan 5, 2015 #

5 PM

Running 1:08:14 [2] 13.01 km (5:15 / km) +209m 4:51 / km
shoes: Mizuno WR 2011 orange

Had some commitments in the evening, so did an early run with Mathias, instead of regular training. Frognerparken, Røa, Ankerveien, back through Frognerparken.

Sunday Jan 4, 2015 #

2 PM

Orienteering 1:14:32 [2] 7.89 km (9:27 / km) +116m 8:48 / km
shoes: VJ Sarva

Postplukk with Mathias on the Solli map in Asker. Alternated leading controls, but made sure Mathias got the nasty long leg at the end. 1-11 was tricky navigation, 12-22 was compass training, and 23-26 was more green running.

Trail running warm up/down 18:00 [2] 2.5 km (7:12 / km) +100m 6:00 / km
shoes: VJ Sarva

Warm up with dad, Mathias, and Louise.

Saturday Jan 3, 2015 #

10 AM

Orienteering 1:15:31 [2] 9.63 km (7:51 / km) +380m 6:33 / km
shoes: VJ Sarva

Orienteering training with Nydalen at Sognsvann. Ran with Rune Olsen, Jostein and Halvor. Alternated leading, two controls at a time. Did 7/8, 15/16, and 23/24. The trails were taken off the map. The legs down and up the green sidehill were quite challenging. Good training.

Trail running warm up/down 44:50 [2] 6.78 km (6:37 / km) +72m 6:17 / km
shoes: VJ Sarva

10 PM

Trail running 36:00 [2] 6.0 km (6:00 / km)
shoes: VJ Sarva

At 10:00pm Mathias decided that he will get back into shape again. Evening jog with him around Dæliskogen, to the golf course and back along powerline.

Friday Jan 2, 2015 #

5 PM

Terrain running 36:54 5.45 km (6:46 / km) +76m 6:20 / km
shoes: VJ Sarva

Terrain run at night in Dæliskogen with dad and Louise. They ran on trails while I ran through the terrain, good way to do it. Ran without map to try to focus on seeing more of the terrain.

Thursday Jan 1, 2015 #

12 PM

Orienteering 50:00 [2] 4.0 km (12:30 / km) +200m 10:00 / km
shoes: VJ Sarva

Orienteering with dad and Louise on Kolsås. Went to a few turorientering controls, though they were taken in. +3•C outside today. The lake at R08 had filled the whole valley. Lost control towards R07. Waited for the others at a boulder I thought was the control after R06, but it was wrong.

Dificult to run in a straight line in this terrain, quite uneven.

Trail running warm up/down 59:42 [2] 6.02 km (9:55 / km) +196m 8:32 / km
shoes: VJ Sarva

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