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Training Log Archive: tnipen

In the 31 days ending Oct 31, 2018:

activity # timemileskm+mload
  Stroller-running10 11:35:25 73.4(9:28) 118.12(5:53) 2400130.7
  Running13 9:16:13 57.84(9:37) 93.08(5:59) 944130.6
  Trail running5 6:09:38 38.95(9:29) 62.69(5:54) 145285.2
  Tempo4 2:05:35 21.26(5:54) 34.21(3:40) 458100.5
  Orienteering2 1:34:45 8.87(10:41) 14.28(6:38) 34552.5
  Intervals3 1:02:31 11.58(5:24) 18.63(3:21) 1562.5
  Total27 31:44:07 211.89(8:59) 341.01(5:35) 5614562.0

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Wednesday Oct 31, 2018 #

6 PM

Running warm up/down 1:10:27 [2] 9.49 km (7:25 / km) +82m 7:07 / km
ahr:146 max:171 shoes: Brooks Launch 2018

Orienteering 36:33 [4] 6.07 km (6:01 / km) +100m 5:34 / km
shoes: Icebug blue 2017

Night-O at Bygdøy. Lots of mistakes, and didn't feel I had control. Then I punched the wrong control and continues to the next control making a huge parallel error. Took a while til I relocated, but I didn't realize it was because I was at the wrong previous control. Turned out I had actually been at that control before so it was a bit of an embarrassing mistake. DSQ in the end.

Tuesday Oct 30, 2018 #

4 PM

Tempo 10:21 [4] 3.0 km (3:27 / km)
ahr:127 max:169 shoes: Altra One

3x1 km with Mathias at Bislett. 1 min rest. Plan was to do 6 or so, but calfs are still really sore, so I quit after 3. Pace felt easy.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Altra One

Monday Oct 29, 2018 #

5 PM

Trail running 53:41 intensity: (21:59 @1) + (31:42 @2) 10.54 km (5:06 / km) +137m 4:47 / km
ahr:142 max:157 shoes: Inov8 red

Another recovery run this time with headlamp. Calf muscles are still really sore, which I could feel on every step, especially going downhill.

Sunday Oct 28, 2018 #

2 PM

Trail running 49:36 intensity: (12:13 @1) + (35:56 @2) + (1:27 @3) 5.44 km (9:07 / km) +157m 7:58 / km
ahr:146 max:170

Recovery run with Mathias on trails at Skullerud. Legs are destroyed.

Saturday Oct 27, 2018 #

12 PM

Trail running race 1:22:28 intensity: (19 @1) + (1:56 @2) + (43:53 @3) + (36:19 @4) + (1 @5) 18.89 km (4:22 / km) +675m 3:42 / km
ahr:172 max:184 shoes: Inov8 orange 2017

Lommedalen Rundt trail race. Goal was to be around or faster than two years ago, 1:26:09. Took it easy with Mathias out of the start and fell a bit behind. Started catching people but we had no idea what place we were in. Passed the last guy about 25 mins in. He was faster than us on downhills but slower uphill. Got a 25s gap at the top of the hill (370 m), but he caught up by the time we were at the lowest point in the course (110 m). Pushed the uphill again and got a decent gap. Managed to hold it all the way in.

There was one guy 2-3 minutes ahead of us at the halfway point, but he ran the wrong way and ended up way behind. So in the end the Nipen brothers got 1st and 3rd. Super time this year, I suspect the course is a little faster perhaps because of the dry conditions, but the shape felt good today.
C • Gratulerer! 2

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 orange 2017

Thursday Oct 25, 2018 #

2 PM

Stroller-running 1:16:41 intensity: (54:03 @1) + (22:38 @2) 12.77 km (6:00 / km) +163m 5:39 / km
ahr:136 max:152 shoes: Brooks Launch 2018

Easy cruise around the city with Tessa. Down to Sinsen then on bike paths through Torshovdalen. Over towards Bislett and hom along the river from ring 2.

Wednesday Oct 24, 2018 #

12 PM

Stroller-running 1:38:57 intensity: (59:17 @1) + (39:40 @2) 17.27 km (5:44 / km) +400m 5:08 / km
ahr:136 max:158 shoes: Brooks Launch 2018

From baby swim back home via Ullevålseter.

Tuesday Oct 23, 2018 #

5 PM

Tempo 32:15 [4] 8.65 km (3:44 / km) +180m 3:23 / km
ahr:142 max:178 shoes: Inov8 red

3 weeks to Jættemilen. Mathias and I did 6x1450m on a hilly grass loop near Sinsen. The closest thing to running in Danish forest in the nearby area, I guess. Legs felt good.

5:32.8 -- 1'00
5:16.6 -- 1'07 (ran slightly too short)
5:23.2 -- 1'08
5:23.3 -- 1'33
5:22.1 -- 1'16
5:16.4

Running warm up/down 44:59 [2] 5.27 km (8:32 / km) +32m 8:17 / km
shoes: Inov8 red

Monday Oct 22, 2018 #

3 PM

Stroller-running 58:26 intensity: (44:27 @1) + (13:59 @2) 10.01 km (5:50 / km) +188m 5:20 / km
ahr:131 max:151 shoes: Altra One

Easy run to the second viewpoint and back.

Sunday Oct 21, 2018 #

2 PM

Trail running 1:18:44 intensity: (1:15:47 @1) + (2:56 @2) + (1 @3) 13.12 km (6:00 / km) +213m 5:33 / km
ahr:127 max:148 (sick) shoes: Inov8 red

Easy run with Mathias on trails. Ran along the powerline from near Grinda. Surprisingly nice single track.

Saturday Oct 20, 2018 #

1 PM

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +46m 5:44 / km
ahr:135 max:153 shoes: Altra One

Running race 33:57 [4] 10.0 km (3:24 / km) +112m 3:13 / km
ahr:165 max:187 shoes: Altra One

Hytteplanmila 10k race near Hønefoss. Goal was 33:30, so figured I needed 16:35-16-40 at half way. Felt great til 5k and hit it at 16:37. Started finding it hard to keep the pace from 6-7 while heart rate continued to climb. Tough last 3k, and barely made it under 34. Still, first time under 34 since 2011.
C • sub 34' 10K 9

Friday Oct 19, 2018 #

Note

Thursday Oct 18, 2018 #

2 PM

Stroller-running 47:20 [2] 8.19 km (5:47 / km) +117m 5:24 / km
ahr:118 max:141 shoes: Brooks Launch 2018

Wednesday Oct 17, 2018 #

8 PM

Running 46:42 [2] 9.67 km (4:50 / km) +129m 4:32 / km
ahr:139 max:158 shoes: Brooks Launch 2018

This may be my first run after 7pm in a looooong time.

Tuesday Oct 16, 2018 #

4 PM

Intervals 11:35 [5] 3.5 km (3:19 / km)
ahr:135 max:174 shoes: Asics adios

7x500 m at an oddly sized school track (230 m) near Vindern. Easy workout at race pacr. Very awkward to run on this track as the curves were abrubt.

Running warm up/down 56:02 [2] 9.48 km (5:54 / km) +52m 5:45 / km
shoes: Asics adios

Monday Oct 15, 2018 #

1 PM

Stroller-running 1:07:29 intensity: (54:35 @1) + (12:54 @2) 10.82 km (6:14 / km) +125m 5:54 / km
ahr:126 max:158

Saturday Oct 13, 2018 #

5 PM

Running 45:40 intensity: (16:58 @1) + (25:19 @2) + (3:23 @3) 8.91 km (5:08 / km) +6m 5:07 / km
ahr:142 max:168 shoes: Brooks Launch 2018

Friday Oct 12, 2018 #

9 AM

Stroller-running 15:56 intensity: (5:35 @1) + (9:20 @2) + (1:01 @3) 2.73 km (5:51 / km) +21m 5:38 / km
ahr:146 max:170 shoes: Brooks Launch 2018

Easy morning to jog. Pretty tired, the last few days of training has been tough.

Thursday Oct 11, 2018 #

5 PM

Intervals 23:12 [5] 7.0 km (3:19 / km)
ahr:140 max:178 shoes: Altra One

7x1000 m with Mathias at race pace. 3:20 on most of them. Felt tired on the warm up and didn't think I'd finish it, but felt better throughout the workout.

Running warm up/down 58:57 [2] 9.23 km (6:23 / km) +140m 5:56 / km
shoes: Altra One

Wednesday Oct 10, 2018 #

1 PM

Stroller-running 1:33:33 intensity: (10:59 @1) + (1:11:01 @2) + (10:54 @3) + (39 @4) 15.39 km (6:05 / km) +501m 5:14 / km
ahr:151 max:180 shoes: Brooks Launch 2018

From home to Grefsenkollen Restaurant. Along river then to Solemskogen, then the gravel roads towards Årvoll. Quite hilly run. Super scenic at the top, nice weather.

Tuesday Oct 9, 2018 #

10 AM

Stroller-running 1:24:41 intensity: (4:17 @1) + (18:04 @2) + (40:33 @3) + (20:12 @4) + (1:35 @5) 14.93 km (5:40 / km) +382m 5:02 / km
ahr:166 max:197 shoes: Brooks Launch 2018

Did a nice long run by taking the bus to Hammeren then running up past Ullevålseter, then Nordmakrskapellet, and down past Tryvannstua to Midstuen. Tessa was less keen on my epic adventure, so I had to carry her the last two kilometres.

Monday Oct 8, 2018 #

4 PM

Tempo 42:55 [4] 11.77 km (3:39 / km) +145m 3:26 / km
ahr:155 max:176 shoes: Altra One

Running 35:25 [2] 6.43 km (5:30 / km) +50m 5:18 / km
shoes: Altra One

Saturday Oct 6, 2018 #

12 PM

Orienteering race 58:12 [3] 8.21 km (7:05 / km) +245m 6:10 / km
ahr:150 max:173 shoes: Icebug blue 2017

Orienteering race in a really remote part of Nordmarka. Took train to Hakadal, then 4k jog into the forest to the event area. Then we ran on a lidar based orienteering map made by Terje Mathisen. Super nice wilderness area with almost no logging or trails, just a few ski routes.

One of the big orienteering highlights this year. Map and results.

C • Sweet 5

Running 42:04 [2] 5.44 km (7:44 / km) +200m 6:32 / km
shoes: Brooks Launch 2018

Friday Oct 5, 2018 #

4 PM

Intervals 27:44 [5] 8.13 km (3:25 / km) +15m 3:23 / km
ahr:146 max:179 shoes: Altra One

5x1600 m with Mathias on paved paths. Alternated leading. Slight headwind on 1, 3, 5.

Running warm up/down 37:46 [2] 5.55 km (6:48 / km) +80m 6:21 / km
shoes: Altra One

Thursday Oct 4, 2018 #

2 PM

Stroller-running 57:07 intensity: (30:08 @1) + (26:48 @2) + (11 @3) 9.88 km (5:47 / km) +151m 5:22 / km
ahr:139 max:166

Wednesday Oct 3, 2018 #

9 AM

Stroller-running 1:35:15 intensity: (1:03:40 @1) + (31:35 @2) 16.15 km (5:54 / km) +353m 5:19 / km
ahr:137 max:158 shoes: Brooks Launch 2018

Easy run to Ullevålseter with Tessa. Coffee and bun at the hut (grøt for baby). Ran down to Sognsvann and took metro from there.

Tuesday Oct 2, 2018 #

4 PM

Tempo 40:04 [4] 10.79 km (3:43 / km) +133m 3:30 / km
ahr:154 max:175 shoes: Altra One

4x10 minute tempo with Mathias. Started at Forksningsparken, then ran west downhill to Smestad. Then back to FP, then one interval to Nydalen, and finally an out an back to Storo. Tried to stay at 171 heartrate. A bit lower on downhills and 173 on the bigger uphills. Raining and a bit chilly.

Felt really good today.

Running warm up/down 29:14 [2] 5.09 km (5:44 / km) +16m 5:39 / km
shoes: Altra One

Monday Oct 1, 2018 #

4 PM

Trail running 1:45:09 intensity: (1:25:14 @1) + (19:55 @2) 14.69 km (7:10 / km) +270m 6:33 / km
ahr:129 max:159 shoes: Inov8 red

Took the train with Mathias to Snippen. Then ran on single track as much as possible past Sinober and on the plateau with all the lakes. Home along the gravel trails, had to step on the pedal to make it home in time for dinner :)

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