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Training Log Archive: tnipen

In the 7 days ending Dec 20, 2015:

activity	#	time	miles		km		+m	load
Trail running	3	3:35:07	23.76	(9:03)	38.24	(5:38)	640	43.0
Orienteering	2	1:32:28	12.16	(7:36)	19.56	(4:44)	280	50.6
Running	3	1:24:24	8.86	(9:31)	14.26	(5:55)	123	16.9
Intervals	1	28:43	5.42	(5:18)	8.73	(3:17)		28.7
Total	7	7:00:42	50.2	(8:23)	80.79	(5:12)	1043	139.2

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Sunday Dec 20, 2015 #

10 AM

Orienteering 58:32 [3] 13.37 km (4:23 / km) +228m 4:02 / km
shoes: Saucony trail runners 2015

Christmas special at the Rennies house. An orienteering course around the neighbourhood visiting classic traditional Canadian Christmas decorations, such as various inflatable objects including Santa, reindeer, a camouflage snowman, many lights, stars, balls, and candy canes. 3 seconds behind Ian Collings.

Saturday Dec 19, 2015 #

2 PM

Trail running 1:23:03 [2] 14.21 km (5:51 / km) +240m 5:23 / km
shoes: Saucony trail runners 2015

Easy run with Julien, Alicia, and Louise in Stanley Park.

Friday Dec 18, 2015 #

6 PM

Trail running 47:24 [2] 9.62 km (4:56 / km) +101m 4:41 / km
shoes: Saucony trail runners 2015

Eady run with Julien in Pacific Spirit Park.

Thursday Dec 17, 2015 #

5 PM

Intervals 28:43 [5] 8.73 km (3:17 / km)
shoes: Hyperspeed 5

8x2 laps at Bislett with Nydalen. Slow first lap, but then Mathias set the pace at 3:28. Anders V and I followed him on the first lap (1:44-1:46), but then we slowed down a little on the second lap (1:47-1:49). Pretty tired after 5, but tried finished off decently. Anders ahead on the last 2.
3:41.29 -- 1'19
3:34.42 -- 1'25
3:33.78 -- 1'25
3:33.11 -- 1'27
3:34.05 -- 1'26
3:35.73 -- 1'24
3:36.46 -- 1'24
3:34.07
Average: 3:35.3

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Hyperspeed 5

Wednesday Dec 16, 2015 #

7 PM

Running 39:24 [2] 7.76 km (5:05 / km) +123m 4:42 / km
shoes: Saucony trail runners 2015

C • What happened to your track? 3

Tuesday Dec 15, 2015 #

6 PM

Trail running 1:24:40 [2] 14.41 km (5:53 / km) +299m 5:19 / km
shoes: Icebugs blue 2015

Easy run from Skullerudstua around Nøklevann and back. Ran without a map, relying solely on my general geography knowledge of Oslo. Made it around, but was confused many times.

Monday Dec 14, 2015 #

6 PM

Orienteering 33:56 [4] 6.2 km (5:29 / km) +52m 5:15 / km
shoes: Icebugs blue 2015

Put on the last OSI training this year. Partner exercise with alternating controls, but your partner's controls were not visible on your map. Ran with Mathias, I had the red controls.

Realized that following is actually the hardest part, since you have to read the map even more carefully than normal because you are constantly updating your route choices. Near the end we both pushed the pace when we were leading so as to put the other in unbalance. Mathias started it ;)

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Icebugs blue 2015

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