Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jan 24, 2016:

activity	#	time	miles		km		+m	load
Cross country skiing	2	3:27:56	23.93	(8:41)	38.5	(5:24)	728	41.6
Running	3	2:00:00	10.87	(11:02)	17.5	(6:51)	50	24.0
Tempo	1	48:00	4.91	(9:47)	7.9	(6:05)	297	38.4
Intervals	1	29:09	5.43	(5:22)	8.74	(3:20)		29.1
Total	5	6:45:05	45.14	(8:58)	72.64	(5:35)	1075	133.1

2:21

0:00

» now

Sunday Jan 24, 2016 #

10 AM

Cross country skiing 2:21:03 [2] 25.87 km (5:27 / km) +458m 5:01 / km
shoes: Skiboots

Took the train with Louise and Elena to Hakadal and skied back to Hammeren, vis Gørjahytten and Bjørnholt gård. Gørjahytten was closed, so we went to Bjørnholt instead, which was open and had a nice selection of tasty food. Foggy at the valley in the beginning, but mostly sunny on the plateau.

Friday Jan 22, 2016 #

6 PM

Running 25:00 [2] 4.5 km (5:33 / km) +50m 5:16 / km
shoes: Saucony trail runners 2015

Easy run with Louise around the hood.

Thursday Jan 21, 2016 #

6 PM

Intervals 29:09 [5] 8.74 km (3:20 / km)
shoes: Hyperspeed 5

8x2 laps at Bislett, with 1:20 rest. Legs felt heavy today. Settled into 3:38 laps because no one seemed to want to go first. Then Vister and the others started pushing the pace after 6, and they eventually finished the last one in ~3:20.
3:39.4
3:38.9
3:38.8
3:39.6
3:38.0
3:37.4
3:37.5
3:38.9

Running warm up/down 40:00 [2] 5.0 km (8:00 / km)
shoes: Hyperspeed 5

Warm up from my new office location, sharing an office with Ivar in the Yr command centre on the 4th floor with great views.

Wednesday Jan 20, 2016 #

7 PM

Cross country skiing 1:06:53 [2] 12.64 km (5:18 / km) +270m 4:47 / km
shoes: Skiboots

Skate-ski with Louise from Trollvann. We did a loop around the new Linderudkollen ski stadium, then the light tracks towards Lilloseter and back. Fast conditions today.

Monday Jan 18, 2016 #

6 PM

Tempo 48:00 [4] 7.9 km (6:05 / km) +297m 5:07 / km
shoes: Icebugs blue 2015

8x6 min terrain intervals in snow with Nydalen in nice -11°C. Alternated leading with Anders and Anders. Easier pace on the first 4, but then the Vister/Nordberg pain-train started going and things became quite tough, but finished strong. Finished with a nice view of the whole city off the side of Grefsenkollen.

C • Pain-Train 2

Running warm up/down 55:00 [2] 8.0 km (6:53 / km)
shoes: Icebugs blue 2015

Warm up from home, cool down with the group, then ran home.

« Earlier | Later »