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Training Log Archive: tnipen

In the 7 days ending May 17, 2015:

activity	#	time	miles		km		+m	load
Orienteering	4	5:03:29	20.8	(14:35)	33.47	(9:04)	1152	96.0
Trail running	3	2:18:53	11.04	(12:35)	17.77	(7:49)	501	27.8
Running	1	26:03	1.71	(15:15)	2.75	(9:29)	44	5.2
Intervals	1	17:32	3.22	(5:27)	5.18	(3:23)		17.5
Total	6	8:05:57	36.77	(13:13)	59.17	(8:13)	1697	146.5

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Sunday May 17, 2015 #

4 PM

Trail running 1:58:53 [2] 13.77 km (8:38 / km) +501m 7:18 / km
shoes: Mizuno WA 2010

Long trail run with Louise up to Kolsås then around the west side, crossed Bærumsveien and climbed up the hillside to Steinshøgda on the other side. Have not run here before, kinda cool. Joined the usual skitrail on the north side, back Dæliskogen.

Saturday May 16, 2015 #

6 PM

Intervals 17:32 [5] 5.18 km (3:23 / km)
shoes: Hyperspeed 5

6x3 mins on the roads with Louise. 1:30 rest roughly. Stride felt good, but legs don't feel top road running shape right now. FOrnebuløpet 5k on Wednesday.

Running warm up/down 26:03 [2] 2.75 km (9:29 / km) +44m 8:46 / km
shoes: Hyperspeed 5

Friday May 15, 2015 #

5 PM

Orienteering 2:13:17 [2] 12.51 km (10:39 / km) +565m 8:41 / km
shoes: Icebugs blue 2015

Placed controls for Nydalen's permanent course in the Alps of Maridalen with Louise. Some incredible scenic locations as well as controls on the top in silk terrain.

Thursday May 14, 2015 #

12 PM

Orienteering race 43:10 [4] 6.46 km (6:41 / km) +176m 5:53 / km
shoes: Icebugs blue 2015

Eikerløpet high up in the woods near Drammen. Fantastic area with scenic lakes and subalpine wooded areas. A good race with no major mistakes. Got quite tired with about 10 minutes to go, but managed to get through. Some interesting routechoice legs. Curved too much around the out-of-bounds to 9. 5th place overall, 6 mins back, but just 4 mins behind Øystein, so that is good! Results.

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebugs blue 2015

Wednesday May 13, 2015 #

5 PM

Orienteering race 46:57 [3] 6.68 km (7:02 / km) +121m 6:27 / km
shoes: Icebugs blue 2015

Geoform race from Østmarksetra. Decent race no major problems. I liked my route to #11, not the kind I would normally take. Results.

Trail running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Icebugs blue 2015

Tuesday May 12, 2015 #

4 PM

Orienteering 1:20:05 [2] 7.82 km (10:14 / km) +290m 8:38 / km
shoes: Icebugs blue 2015

Placing controls for the 7-70 training at Skar/Fagervann. Vague terrain/confusing map on 3, 4, and 5, so had to spend a lot of time making sure the flag was in the right place. Think I placed 5 on the wrong boulder. Last flag was 14, so ran the rest of the course at a good pace and hit the controls well.

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