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Training Log Archive: tnipen

In the 7 days ending Feb 9, 2014:

activity # timemileskm+mload
  Cross country skiing2 3:31:25 23.72(8:55) 38.17(5:32) 59672.6
  Running5 2:50:00 19.88(8:33) 32.0(5:19)34.0
  Orienteering2 46:20 4.72(9:49) 7.6(6:06)27.8
  Intervals1 29:06 5.43(5:22) 8.74(3:20)29.1
  Tempo1 19:40 3.42(5:45) 5.5(3:35)15.7
  Total7 7:56:31 57.17(8:20) 92.01(5:11) 596179.2

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MoTuWeThFrSaSu

Sunday Feb 9, 2014 #

1 PM

Cross country skiing 2:31:25 [3] 28.17 km (5:23 / km) +596m 4:52 / km
shoes: Skiboots

Long ski with Mathias. Louise went with dad. Decided to skate due to the conditions. Soft quite soft though, and could barely keep up to Mathias on classic skis. Rain at the end.

Saturday Feb 8, 2014 #

10 AM

Orienteering 23:10 [3] 3.8 km (6:06 / km)
shoes: Icebugs 2013

Sprint orienteering training at Torshov. Otervals by myself.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Icebugs 2013

From home to Bislet, then to and from the map.
3 PM

Orienteering race 23:10 [4] 3.8 km (6:06 / km)
shoes: Icebugs 2013

Orienteering race at the Sankthanshaugen area. Good race technically, but made a massive mistake on 8 where I didn't notice a wall right at the control. Had to run 500m around to get to it. Winning time around 21:40.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Icebugs 2013

Friday Feb 7, 2014 #

6 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics Nimbus 2013

Easy run with Mathias from Briskeby around Frognerparken and back.

Thursday Feb 6, 2014 #

5 PM

Intervals 29:06 [5] 8.74 km (3:20 / km)
shoes: Hyperspeed 4

8 x 2 laps at Bislet with Nydalen. Went ever 5 minutes, so 1:20 rest. Slow times today, but ran by myself. Last time ran them in 3:32.
3:35.83
3:38.35
3:37.01
3:38.76
3:38.47
3:38.57
3:39.25
3:40.14

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Asics Nimbus 2013

Wednesday Feb 5, 2014 #

7 PM

Cross country skiing 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Skiboots

After work destress-from-Sochi session. Easy ski with Louise, Mathias went ahead. From Sognsvann towards Ullevålseter. Klister conditions, but used wax. Ok grip for me, but Louise was worse off.

Monday Feb 3, 2014 #

6 PM

Tempo 19:40 [4] 5.5 km (3:35 / km)
shoes: Hyperspeed 4

Running test with Nydalen. 5 loops around a 1.1km road. Some snow on parts of the road. A bit too much traffic to go all out. First lap in 3:47, then settled in to a 3:58 pace. Last one in 3:50 when Lars almost caught me.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Hyperspeed 4

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