Training Log Archive: tnipenIn the 7 days ending Oct 6, 2013:
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Sunday Oct 6, 2013 #
10 AM
Orienteering 1:40:06 [2] 10.0 km (10:01 / km) +250m 8:54 / km
shoes: Mizuno WA 2010
Got out some nice maps from 1972 and 1976 of an area 15km south of my last Østmarka traverse.
Fantastic terrain here. Mostly untouched forest, which meant the old maps were still quite good. Very few trails in the area, only a couple of cross country ski and hiking trails.
Fantastic terrain here. Mostly untouched forest, which meant the old maps were still quite good. Very few trails in the area, only a couple of cross country ski and hiking trails.
Saturday Oct 5, 2013 #
2 PM
Orienteering race 1:01:00 [4] 6.1 km (10:00 / km) +250m 8:18 / km
shoes: Mizuno WA 2010
Geoform race at Skansebakken. The state of the terrain looked like all the loggers in the world at some point decided to have a massive weekend festival with chain saws. Brand new map, so that was fun. Mathias caught me with 2 mins at the half way. We picked it up and cruised the rest of the course. Second half was much nicer terrain. 4th place. Mathias 9s off winning time.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Mizuno WA 2010
Thursday Oct 3, 2013 #
5 PM
Intervals tempo 36:27 [4] 10.32 km (3:32 / km) +121m 3:20 / km
shoes: Asics Hyperspeed 3
5x7mins with Mathias in Frognerparken. 1'20 rest. Felt good today and ran each about 16s faster than two weeks ago. Had to go to the basement on the last two.
7:16
7:11
7:16
7:22
7:22
7:16
7:11
7:16
7:22
7:22
Running warm up/down 23:01 [2] 3.32 km (6:56 / km) +12m 6:49 / km
shoes: Asics Hyperspeed 3
Wednesday Oct 2, 2013 #
7 PM
Running 49:10 [2] 10.62 km (4:38 / km) +48m 4:32 / km
shoes: Mizuno WR 2011 orange
Easy run with Mathias. Frogner, Skøyen, Aker Brygge, Akershus Festning, and home.
Tuesday Oct 1, 2013 #
5 PM
Intervals 19:57 [5] 6.0 km (3:20 / km)
shoes: Asics Hyperspeed 3
5x1200s at the track with Mathias. First 3 indoor, then it got too warm, so we ran the last two outside -- much nicer. A bit slow times for some reason.
3:59.16 -- 2'00
4:02.80 -- 2'00
3:58.55 -- 3'01
3:59.70 -- 2'01
3:54.50 --
3:59.16 -- 2'00
4:02.80 -- 2'00
3:58.55 -- 3'01
3:59.70 -- 2'01
3:54.50 --
Running warm up/down 41:00 [2] 6.5 km (6:18 / km)
shoes: Asics Hyperspeed 3