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Training Log Archive: tnipen

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m	load
Running	13	9:35:18	59.78	(9:37)	96.21	(5:59)	806	115.1
Orienteering	6	6:23:19	28.96	(13:14)	46.61	(8:13)	1352	135.5
Trail running	3	40:00	4.04	(9:54)	6.5	(6:09)		8.0
Intervals	2	28:38	4.72	(6:04)	7.6	(3:46)	320	28.6
Total	18	17:07:15	97.5	(10:32)	156.92	(6:33)	2478	287.2

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Saturday Oct 31, 2015 #

1 PM

Orienteering 58:30 [3] 5.8 km (10:05 / km) +200m 8:36 / km
shoes: Icebugs blue 2015

Geoform race at Skullerud. Tired from yeaterday, probably should have rested instead, but good to get some extra volume. Tried to push the pace a bit but was too tired to navigate so I was all over the place.

Trail running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Icebugs blue 2015

Friday Oct 30, 2015 #

7 PM

Orienteering race 1:59:42 [3] 15.44 km (7:45 / km) +580m 6:31 / km
shoes: Icebugs blue 2015

Harry Lagert final. Ran the 10k course. Ran well in the beginning, tried to push the pace to catch up to people ahead. Got in a decent group, with Audun Heimdal. The course was a lot longer than I anticipated and ran out of energy after 90 minutes.

8 PM

Trail running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Icebugs blue 2015

Thursday Oct 29, 2015 #

4 PM

Intervals 12:38 [5] 4.0 km (3:10 / km)
shoes: Hyperspeed 5

Intervals at Bislett. 1000m, 500m, 1000m, 500m, 1000m. Not super times, but first set of track intervals in a while so a good start.
3:12.11 -- 3'48
1:27.82 -- 1'43
3:16.03 -- 4'07
1:27.45 -- 1'54
3:14:48

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Mizuno WR 2011 orange

Wednesday Oct 28, 2015 #

7 PM

Orienteering 53:00 [2] 5.0 km (10:36 / km) +150m 9:13 / km
shoes: Icebugs blue 2015

Halvor S. joined us for Night-O on a control-picking course at Solemskogen. Followed Louise around.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs blue 2015

Tuesday Oct 27, 2015 #

6 PM

Intervals 16:00 [5] 3.6 km (4:27 / km) +320m 3:05 / km
shoes: Hyperspeed 5

Time to get back into interval training. Did 4x4 min hill intervals with Ivar and Louise on the backside of Grefsenkollen. Found a long steep gravel trail that Ivar often does. Just managed to stay ahead of Ivar, but he had to drag skipoles around, so he probably would have smoked me otherwise. Good to finally get a hard run in, it has been a while now.

Running warm up/down 1:12:00 [2] 9.0 km (8:00 / km) +250m 7:01 / km
shoes: Hyperspeed 5

Monday Oct 26, 2015 #

6 PM

Running 1:05:00 [2] 9.0 km (7:13 / km)
shoes: Asics Nimbus 2013

Easy running from work down to Frognerparken, ran a bit on the sprint map there, and back.

Sunday Oct 25, 2015 #

7 PM

Running 45:00 [2] 9.0 km (5:00 / km)
shoes: Asics Nimbus 2013

Easy run with Louise after long flight, and before picking up indian food :)

Friday Oct 23, 2015 #

6 PM

Running 32:49 [2] 6.35 km (5:10 / km) +33m 5:02 / km
shoes: Hyperspeed 5

Tuesday Oct 20, 2015 #

7 PM

Running 20:11 [2] 4.26 km (4:44 / km) +45m 4:30 / km
shoes: Hyperspeed 5

Monday Oct 19, 2015 #

6 PM

Running 45:36 [2] 9.42 km (4:50 / km) +24m 4:47 / km
shoes: Mizuno WR 2011 orange

First run in a week, not too much pain in the foot while running. Sunny and 27 degrees outside. Ran along the beach. Saw a sign that said "Kjøp VG her".

Tuesday Oct 13, 2015 #

Note

Hopped around Mathias' new sprint map along Akerselva while Louise was running a course I made.

Saturday Oct 10, 2015 #

Orienteering race 1:07:00 [3] 9.0 km (7:27 / km) +150m 6:52 / km
(injured) shoes: Icebugs blue 2015

25-Manna just near Täby outside Stockholm.

Found some fast guys to follow out of the start, but they hooked the first control by about 30s. Then I nailed #2. Nailed 3, 4, and 5. Then I stepped on a nail on my way to #6. Cruised on adrenaline to #7, adrenaline wore off to #8, limped the rest of the course.

Time to take some time off. Was looking forward to some mountain running during next week's work week on Tenerife, but I guess I will be relaxing on the beach instead.

C • ouch ouch ouch 1

Wednesday Oct 7, 2015 #

8 PM

Orienteering 36:20 [2] 4.81 km (7:33 / km) +116m 6:44 / km

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebugs blue 2015

Tuesday Oct 6, 2015 #

7 PM

Running 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Asics Nimbus 2013

To Bislett and back.

Monday Oct 5, 2015 #

5 PM

Running 57:31 [2] 10.01 km (5:45 / km) +166m 5:18 / km
shoes: Asics Nimbus 2013

Easy run with Mathias. Brekke, grinda, lighttrack, back home.

Saturday Oct 3, 2015 #

12 PM

Orienteering race 48:47 [3] 6.55 km (7:27 / km) +156m 6:39 / km
shoes: Icebugs blue 2015

Geoform race at Bogstad in the nice sunshine. Good run in the beginning, but lost the speed and concentration on the second half.Tried straight on #13, but got lost in the green. Bad direction out of 13 causing some issues at 14. Nice run by Mathias in 49. Results.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +50m 8:00 / km
shoes: Icebugs blue 2015

Warm up with Mathias.

Friday Oct 2, 2015 #

6 PM

Running 43:31 [2] 6.69 km (6:30 / km) +76m 6:09 / km
shoes: Asics Nimbus 2013

Easy run with Elena around the hood, while Louise made dinner.

Thursday Oct 1, 2015 #

6 PM

Running 58:40 [2] 10.48 km (5:36 / km) +162m 5:12 / km
shoes: Asics Nimbus 2013

Easy run with Mathias along Enebaksveien as Louise did Night-O at Stensrud with BSK.

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