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Training Log Archive: tnipen

In the 31 days ending Jan 31, 2020:

activity # timemileskm+mload
  Stroller-running6 8:48:38 56.2(9:24) 90.45(5:51) 847113.4
  Trail running4 4:02:06 19.83(12:12) 31.92(7:35) 67460.5
  Running5 2:49:04 14.85(11:23) 23.9(7:05) 30546.8
  Orienteering3 1:57:54 8.2(14:23) 13.19(8:56) 17925.4
  Tempo1 40:00 6.21(6:26) 10.0(4:00) 30032.0
  Pool running1 30:0022.0
  Cross country skiing2 22:42 3.95(5:44) 6.36(3:34) 18.1
  Biking1 17:487.1
  Intervals1 4:00 0.75(5:22) 1.2(3:20)4.0
  Total18 19:32:12 110.0 177.02 2306319.3

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Thursday Jan 30, 2020 #

6 PM

Running 14:00 [2] 1.85 km (7:35 / km)
ahr:132 max:135 shoes: Timp

Tempo 40:00 [4] 10.0 km (4:00 / km) +300m 3:29 / km
shoes: Timp

Hill intervals with Frederik. He had chosen a nice loop that includes the big grassy hill from Tåsen area up to Carl Kjelsens vei, then a flat section on trail then a down hill to the bottom. We ran the loop continuously 10 times, though the trail part was slightly easier than the hills. Good workout, glad I managed to do all 10 of them. Frederik strong on the hills.

Tuesday Jan 28, 2020 #

6 PM

Orienteering 24:30 [3] 2.5 km (9:48 / km)
shoes: Icebug trailrunners 2019

Tried an "Usynlig-O" course near where we live. Printed a map and then had a phone in my pocket that would make a sound every time I got to a control (by using its GPS). Worked pretty ok, though a few times I had to jog a bit back and forth at the location for the phone to register. I think this could be quite a good way to do training.

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Icebug trailrunners 2019

Sunday Jan 26, 2020 #

12 PM

Stroller-running 1:27:21 intensity: (20:54 @1) + (29:24 @2) + (35:09 @3) + (1:42 @4) + (12 @5) 15.57 km (5:37 / km) +100m 5:26 / km
ahr:153 max:186 shoes: Icebug trailrunners 2019

With Tessa along Ankerveien to Hammered, then Brekke, and along the river to the cinema. Icy in some spots so it was good to have spikes on Ankerveien. Switched to regular trail runners when I got to Akerselva.

Saturday Jan 25, 2020 #

12 PM

Trail running 1:51:02 intensity: (15:11 @1) + (1:10:02 @2) + (25:21 @3) + (28 @4) 12.92 km (8:36 / km) +182m 8:02 / km
ahr:153 max:183 shoes: Timp

Trail run with Frederik on small trails. Found some nice new trails I haven't been on along the west side of Åklungen.

Wednesday Jan 22, 2020 #

3 PM

Trail running 36:31 intensity: (1:30 @1) + (13:06 @2) + (18:59 @3) + (2:56 @4) 6.17 km (5:55 / km) +99m 5:29 / km
ahr:161 max:181 shoes: Timp

Easy run around the lake. Some icy spots but generally ok without spikes.

Monday Jan 20, 2020 #

4 PM

Pool running 30:00 intensity: (10:00 @2) + (20:00 @5)

10x2 min with Ivar in the pool. 30 s rest. 5 Mon warm up.

Biking 17:48 [3]
shoes: Altra One

10 k biking on indoor bike. 100 rpm. Quads were limiting factor, still breathing through nose.

Sunday Jan 19, 2020 #

1 PM

Stroller-running 1:50:02 [2] 20.5 km (5:22 / km) +110m 5:14 / km
ahr:146 max:194 shoes: Timp

Saturday Jan 18, 2020 #

1 PM

Trail running 37:52 intensity: (23:47 @1) + (3:34 @2) + (9:55 @3) + (36 @4) 4.74 km (7:59 / km) +73m 7:25 / km
ahr:124 max:181

Wednesday Jan 15, 2020 #

6 AM

Running 1:13:25 [2] 7.44 km (9:52 / km) +1m 9:51 / km
shoes: Altra One

Nice exploring run of Boston. Ran over to meet Cristina in Cambridge. Then we did 6*200 m intervals back along the river. Nice views of the city and fun to catch up with Cristina.

Intervals 4:00 [5] 1.2 km (3:20 / km)
shoes: Altra One

Saturday Jan 11, 2020 #

5 AM

Stroller-running 1:54:19 intensity: (10:24 @1) + (1:38:37 @2) + (5:18 @3) 20.05 km (5:42 / km) +263m 5:21 / km
ahr:151 max:167 shoes: Timp

Ran with Tessa from library to home.

Thursday Jan 9, 2020 #

5 PM

Trail running 56:41 intensity: (7:57 @1) + (30:32 @2) + (18:12 @3) 8.09 km (7:00 / km) +320m 5:51 / km
ahr:157 max:170 shoes: Icebug trailrunners 2019

Running home with headlamp over Vettakollen.

Tuesday Jan 7, 2020 #

5 PM

Orienteering 49:32 intensity: (26:35 @1) + (22:36 @2) + (21 @3) 5.13 km (9:40 / km) +108m 8:44 / km
ahr:138 max:168 shoes: Icebug trailrunners 2019

Night-O with Magnus, alternating controls. Icy, but fine with spikes. Good fun.

Monday Jan 6, 2020 #

7 PM

Orienteering 43:52 intensity: (8:55 @1) + (32:47 @2) + (2:10 @3) 5.57 km (7:53 / km) +71m 7:24 / km
ahr:148 max:167 shoes: Icebug trailrunners 2019

Nighe-O from home. Foggy condition, which made it quite difficult.

Sunday Jan 5, 2020 #

4 PM

Running 51:39 intensity: (8:35 @1) + (8:52 @2) + (19:07 @3) + (15:05 @4) 9.59 km (5:23 / km) +202m 4:52 / km
ahr:163 max:183 shoes: Timp

Running home from cinema.

Cross country skiing 17:42 [3] 5.36 km (3:18 / km) +1m 3:18 / km
ahr:121 max:149 shoes: Madshus skiboots

11 loops around the skiarea near our place. Went skating, but could only find my classic skis, which still had some klister from last year.

Saturday Jan 4, 2020 #

12 PM

Stroller-running 1:33:43 [2] 15.49 km (6:03 / km) +235m 5:37 / km
ahr:172 max:196 shoes: Timp

Cross country skiing 5:00 [2] 1.0 km (5:00 / km)
shoes: Madshus skiboots

One lap at Holmenkollen. Saw Johannes Thingnes Bø training on the course (both shooting and skiing).

Friday Jan 3, 2020 #

4 PM

Running 22:00 intensity: (24 @1) + (16:42 @2) + (4:42 @3) + (12 @4) 3.82 km (5:46 / km) +101m 5:05 / km
ahr:159 max:176 shoes: Timp

Home from work.

Thursday Jan 2, 2020 #

1 PM

Stroller-running 28:29 intensity: (1:13 @1) + (13:37 @2) + (12:29 @3) + (1:10 @4) 4.15 km (6:52 / km) +43m 6:31 / km
ahr:160 max:178 shoes: Timp

Easy run to get Tessa to sleep a bit longer, didn't work.

Wednesday Jan 1, 2020 #

12 PM

Stroller-running 1:34:44 intensity: (22:38 @1) + (1:08:51 @2) + (3:09 @3) + (6 @4) 14.69 km (6:27 / km) +97m 6:15 / km
ahr:144 max:175 shoes: Timp

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