Training Log Archive: tnipenIn the 7 days ending Jan 12, 2014:
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Sunday Jan 12, 2014 #
12 PM
Trail running 2:04:20 [3] 18.1 km (6:52 / km) +300m 6:21 / km
shoes: Icebugs 2013
Longrun with Øystein, Malin, and Louise in Lillomarka. Sunny and -6°C. 2cm of fresh poweder on the trees made for a very scenic run.
Saturday Jan 11, 2014 #
10 AM
Orienteering 1:00:00 [2] 6.0 km (10:00 / km) +150m 8:53 / km
shoes: Icebugs 2013
Orienteering training at Svartskog. Corridor exercise. Should have been much more careful with the compass, and instead tried to read the few clues that were in the corridor.
Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs 2013
Thursday Jan 9, 2014 #
5 PM
Intervals 25:46 [5] 8.19 km (3:09 / km)
shoes: Nike Track spikes
15x1 lap (546m) at the indoor track, with 1:15 rest. Didn't find my hyperspeeds, so grabbed my track spikes, without spikes in them. Legs started getting quite tired after about 8, but breathing was no problem. A few seconds slower per lap than a similar workout in December, but this time we did 15 repeats, not 10.
1:47.41
1:44.68
1:44.13
1:46.71
1:44.19
1:44.70
1:43.89
1:43.00
1:43.06
1:43.83
1:42.81
1:41.62
1:40.58
1:38.33
1:36.72
Average: 1:43.0
1:47.41
1:44.68
1:44.13
1:46.71
1:44.19
1:44.70
1:43.89
1:43.00
1:43.06
1:43.83
1:42.81
1:41.62
1:40.58
1:38.33
1:36.72
Average: 1:43.0
Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Asics Nimbus 2013
Wednesday Jan 8, 2014 #
8 PM
Running warm up/down 27:30 [2] 6.0 km (4:35 / km)
shoes: Asics Nimbus 2011
Easy run around the hood.
Monday Jan 6, 2014 #
6 PM
Terrain running 32:59 [4] 5.55 mi (5:57 / mi) +250m 5:13 / mi
shoes: Icebugs 2013
Terrain running test with Nydalen with headlamps. Anders had made a 1.1k course through terrain, including uphill, downhill, and small trails. There was an emit station after each segment to get feedback on what we were bad at. The uphills went well, but I have a ways to go on the downhill and on the gnarly trails, especially at night. Almost 5mins behind Øystein, who runs through the terrain like a madman.
Terrain running 30:00 [2] 4.0 km (7:30 / km)
shoes: Icebugs 2013
Warm up by doing the loops twice.