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Training Log Archive: tnipen

In the 7 days ending Nov 20, 2016:

activity	#	time	miles		km		+m	load
Running	5	3:25:05	21.78	(9:25)	35.06	(5:51)	254	41.0
Intervals	2	38:10	7.3	(5:13)	11.76	(3:15)		38.2
Trail running	1	28:00	3.11	(9:01)	5.0	(5:36)		5.6
Orienteering	1	25:14	2.72	(9:16)	4.38	(5:46)	50	20.2
Total	6	4:56:29	34.92	(8:29)	56.19	(5:17)	304	105.0

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Sunday Nov 20, 2016 #

1 PM

Running 50:11 [2] 9.41 km (5:20 / km) +107m 5:03 / km
ahr:149 max:169 shoes: Asics Noosa

Nice run with Louise to past the viewpoint and back.

Saturday Nov 19, 2016 #

12 PM

Orienteering race 25:14 [4] 4.38 km (5:46 / km) +50m 5:27 / km
ahr:162 max:181 shoes: Icebugs blue 2015

Orienteering race at Bygdøy. Nice control picking course. Tried to run aggressively and straight where possible. Started a minute behind Mathias but caught him at #1, then we were together for a few controls but he took a different route at some point and he lost me. He ran well after that, probably catching a few seconds overall from that point in. Ivar also with a good run in 2nd. Results.

Trail running warm up/down 28:00 [2] 5.0 km (5:36 / km)
shoes: Icebugs blue 2015

Warm up with Ivar and cool down with him and Mathias.

Thursday Nov 17, 2016 #

4 PM

Intervals 15:25 [5] 4.76 km (3:14 / km)
ahr:121 max:173 shoes: Hyperspeed 5

Someone convinced me it was a good idea to join BSK for another interval session today. So did 2.6 km tempo followed by 6x700 m (except I bailed after 3).

Ran with Carl G. Kaas and Mathias.
8:32.9 (3:18 min/k)
2:15.8
2:22.5
2:16.3

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Asics Noosa

Warm up from work, and some strength stuff before intervals.

Wednesday Nov 16, 2016 #

9 PM

Running 27:52 [2] 6.31 km (4:25 / km) +74m 4:10 / km
ahr:164 max:191 shoes: Hyperspeed 5

Easy jog around the hood.

Tuesday Nov 15, 2016 #

Note

3 PM

Intervals 22:45 [5] 7.0 km (3:15 / km)
ahr:121 max:169 shoes: Hyperspeed 5

7x1000m intervals with Mathias and Ivar at outdoor Bislett. Nice to run outside. Felt it already on the first interval that the legs were pretty tired from the weekend.
3:13.4 -- 2:12
3:17.6 -- 2:07
3:15.1 -- 2:01
3:14.3 -- 2:02
3:16.3 -- 2:04
3:13.9 -- 2:10
3:14.3

Running warm up/down 55:00 [2] 8.0 km (6:53 / km)
shoes: Hyperspeed 5

Monday Nov 14, 2016 #

7 PM

Running warm up/down 37:02 [2] 6.34 km (5:51 / km) +72m 5:32 / km
ahr:171 max:191 shoes: Asics Noosa

Easy jog with Mathias around the hood and to get food for dinner.

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