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Training Log Archive: tnipen

In the 7 days ending Jan 9, 2005:

activity # timemileskm+mload
  Running3 2:48:00 18.64(9:01) 30.0(5:36) 45049.2
  Orienteering1 40:00 3.11(12:52) 5.0(8:00) 7540c16.0
  Intervals1 19:00 2.49(7:39) 4.0(4:45) 40019.0
  Total3 3:47:00 24.23(9:22) 39.0(5:49) 92540c84.2

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MoTuWeThFrSaSu

Wednesday Jan 5, 2005 #

Running (Warm up) 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Nike shoes

Warm up to Veritas-skogen.

Orienteering 40:00 [3] 5.0 km (8:00 / km) +75m 7:27 / km
40c shoes: Nike shoes

Did about 40 controls in the Veritas forest.

Running 30:00 [2] 4.0 km (7:30 / km) +150m 6:19 / km
shoes: Nike shoes

Cool down back to home.

Tuesday Jan 4, 2005 #

Running (Warm up) 25:00 [2] 4.0 km (6:15 / km) +100m 5:33 / km
shoes: Nike shoes

Warm up for intervals.

Intervals 19:00 [5] 4.0 km (4:45 / km) +400m 3:10 / km
shoes: Nike shoes

5 hill intervals at around 3:50 each.

Running (Cool down) 35:00 [2] 6.0 km (5:50 / km)
shoes: Nike shoes

Cool down after intervals.

Monday Jan 3, 2005 #

Running (Easy) 58:00 [3] 12.0 km (4:50 / km) +150m 4:33 / km
shoes: Nike shoes

Running North of Vallerkroken. Ran to Bekkestua, and back. Nice weather today.

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