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Training Log Archive: tnipen

In the 7 days ending Dec 31, 2017:

activity	#	time	miles		km		+m	load
Cross country skiing	2	4:08:59	30.06	(8:17)	48.38	(5:09)	994	26.4
Trail running	3	1:41:32	8.35	(12:10)	13.43	(7:34)	266	21.8
Running	2	43:00	3.11	(13:50)	5.0	(8:36)		8.6
Orienteering	1	41:41	3.97	(10:30)	6.39	(6:32)	64	33.3
Intervals	1	19:19	3.73	(5:11)	6.0	(3:13)		19.3
Total	7	7:34:31	49.21	(9:14)	79.2	(5:44)	1324	109.4

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Sunday Dec 31, 2017 #

12 PM

Orienteering 41:41 [4] 6.39 km (6:32 / km) +64m 6:13 / km
ahr:167 max:179 shoes: Icebug blue 2017

New Years orienteering race just outside Moss. Middle distance race in fun open terrain. Mostly good navigation, though hooked into 3 and 5. 6 mins behind Anders, a bit further than I was hoping for.
Results and map.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Icebug blue 2017

Friday Dec 29, 2017 #

2 PM

Cross country skiing 2:41:34 29.56 km (5:28 / km) +617m 4:57 / km
ahr:117 max:164

After-work ski with Mathias to Kikut and back. Heavy traffic on the ski-highway out of Sognsvann, but it dropped off after Ullevålseter. Sweet single-track from here on to Kikut. Magical feeling to be among snow-covered trees as the sun set. We could see the lights of the hut from across the lake.

From Kikut er stayed om bigger skitrails and the tracks were excellent.

Thursday Dec 28, 2017 #

4 PM

Intervals 19:19 [5] 6.0 km (3:13 / km)
ahr:150 max:181 shoes: Nike Zoom

6x1000 m with Mathias and Ivar at Bislett. 2 minutes rest. Opened perhaps a bit fast, struggled a bit on the 5th, but finished strong.
3:11.59 -- 2'01
3:13.79 -- 2'00
3:13.98 -- 2'01
3:11.68 -- 2'04
3:15.63 -- 2'08
3:12.68

Average 3:13.18

Running warm up/down 35:00 [2] 4.0 km (8:45 / km)
shoes: Nike Zoom

Wednesday Dec 27, 2017 #

3 PM

Trail running 28:53 4.93 km (5:51 / km) +91m 5:21 / km
ahr:159 max:185

Easy run with Mathias around Dælivann.

Tuesday Dec 26, 2017 #

2 PM

Trail running 28:20 2.78 km (10:12 / km) +52m 9:20 / km
ahr:135 max:152 shoes: Icebug blue 2017

Easy jog with Louise in Dæliskogen.

Monday Dec 25, 2017 #

11 AM

Cross country skiing 1:27:25 18.82 km (4:39 / km) +378m 4:13 / km
ahr:103 max:146

Skiing with dad John and Mathias from Solihøgda towards Kleivstua and back. The tracks were decent for the first 6-7 but then turned icy and rocky when it went into the terrain more. Gave up and turned around. Fast conditions today.

2 PM

Trail running 44:19 5.72 km (7:45 / km) +124m 7:00 / km
ahr:148 max:172

Easy run with Louise around Dælivannet.

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