Training Log Archive: tnipenIn the 7 days ending Mar 9, 2014:
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Sunday Mar 9, 2014 #
2 PM
Orienteering 24:00 [3] 5.0 km (4:48 / km) +100m 4:22 / km
shoes: Asics Nimbus 2011
Orienteering training with Louise at Veritasskogen. Did 6 intervals, where I gave Louise 45s head start. Focus on compass.
Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Nimbus 2011
Saturday Mar 8, 2014 #
3 PM
Tempo 26:51 [4] 7.73 km (3:28 / km)
shoes: Hyperspeed 4
3x9 min tempo intervals on the seawall. Same route as last time, except I skipped the second interval. Total of 46s faster than last time. Legs didn't feel as fresh today, but the pace was good.
8:38 2.45km
8:19 2.45km
9:54 2.83km
8:38 2.45km
8:19 2.45km
9:54 2.83km
Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Hyperspeed 4
Thursday Mar 6, 2014 #
Note
(rest day)
No time to train, to Tromsø and back. What a cool place, the whole time I wanted to go running in the sweet snow-covered mountains.
Wednesday Mar 5, 2014 #
6 PM
Running 41:45 [3] 8.0 km (5:13 / km)
shoes: Asics Nimbus 2013
Easy run with Louise around Frogner to Smedstad and back.
Tuesday Mar 4, 2014 #
Note
Had a nice time in Portugal. Great area for orienteering. The legs felt really good, hardly got tired. The navigation was mistly focused, but lost control too many times to get any really good results. Still fun to run against many elite runners.
Monday Mar 3, 2014 #
11 AM
Orienteering race 53:00 [4] 5.8 km (9:08 / km) +180m 7:55 / km
shoes: Icebugs 2013
POM day 3. Another middle distance, but in flatter terrain with thicker vegetation. Mostly a good race except for one 5 min mistake followed by another 2 mins. Awesome area.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebugs 2013