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Training Log Archive: tnipen

In the 7 days ending Feb 5, 2017:

activity	#	time	miles		km		+m	load
Running	3	2:22:16	14.82	(9:36)	23.85	(5:58)	331	28.5
Cross country skiing	1	2:06:26	12.67	(9:59)	20.4	(6:12)	384	25.3
Trail running	1	1:19:49	8.03	(9:56)	12.93	(6:11)	162	25.8
Orienteering	1	53:06	4.32	(12:17)	6.95	(7:38)	154	11.0
Intervals	1	17:00	3.11	(5:28)	5.0	(3:24)		17.0
Total	5	6:58:37	42.95	(9:45)	69.13	(6:03)	1031	107.5

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Sunday Feb 5, 2017 #

11 AM

Cross country skiing 2:06:26 [2] 20.4 km (6:12 / km) +384m 5:40 / km
ahr:81 max:137 shoes: Madshus skiboots

Classic skiing with Louise and Mathias. Tricky waxing conditions, as there were icy old tracks with some new fresh snow on top, so we couldn't really use klister. Started at Østernvannsvingen, up to Triungsvann, then to Brunkollen over Tjæregrashøgda. Back along ungroomed, but fast snow-covered gravel roads.

Saturday Feb 4, 2017 #

10 AM

Orienteering 53:06 6.95 km (7:38 / km) +154m 6:53 / km
ahr:153 max:173 shoes: Icebugs orange 2015

AOOK training at Svartskog. Challenging course, mistake on the first control when I didn't see the flag. THen had a massive mistake on my way to #6... not really sure what happened here. Then I ran much better after that.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Icebugs orange 2015

Friday Feb 3, 2017 #

5 PM

Running 1:07:16 [2] 12.35 km (5:27 / km) +211m 5:01 / km
ahr:160 max:183 shoes: Asics Noosa

Easy run with Mathias around the hood.

Wednesday Feb 1, 2017 #

10 PM

Trail running 1:19:49 12.93 km (6:11 / km) +162m 5:49 / km
ahr:162 max:179

Pacific Spirit Park with John, Kristian, and Mathias.

Tuesday Jan 31, 2017 #

2 AM

Intervals 17:00 [5] 5.0 km (3:24 / km)
ahr:155 max:174 shoes: Asics Noosa

Tuesday night intervals at the SFU track with Rachel's group of orienteers.

Running warm up/down 1:00:00 [2] 9.0 km (6:40 / km) +121m 6:15 / km
ahr:145 max:193 shoes: Asics Noosa

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