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Training Log Archive: tnipen

In the 7 days ending Jan 28, 2018:

activity	#	time	miles		km		+m	load
Cross country skiing	2	2:35:10	17.86	(8:41)	28.75	(5:24)	524	26.4
Running	3	1:39:00	8.05	(12:17)	12.96	(7:38)	110	19.8
Trail running	1	35:00	3.73	(9:23)	6.0	(5:50)		7.0
Terrain running	1	30:00	3.73	(8:03)	6.0	(5:00)	161	24.0
Intervals	1	24:30	4.75	(5:09)	7.64	(3:12)		24.5
Tempo	1	17:03	3.11	(5:29)	5.0	(3:25)		13.6
Total	6	6:00:43	41.23	(8:45)	66.35	(5:26)	795	115.4

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Sunday Jan 28, 2018 #

3 PM

Tempo 17:03 [4] 5.0 km (3:25 / km)
ahr:105 max:126 shoes: Nike Zoom

Ran down to Bislett and did a quick 5k tempo to see where my shape is at. Goal was 17:15, which meant 1:52.5 laps. A few seconds behind after one, but caught up, then stayed on pace til one lap left. Pushed it hard on the last lap and a half and finished ahead of the schedule. Legs felt good. Happy with the run.

Running warm up/down 46:37 [2] 6.01 km (7:46 / km) +41m 7:30 / km
shoes: Icebugs orange 2015

Saturday Jan 27, 2018 #

1 PM

Cross country skiing 1:35:10 18.75 km (5:05 / km) +374m 4:37 / km
ahr:137 max:183 shoes: Madshus skiboots

Cross country skiing with Louise in Vestmarka. Nice groomed tracks. Dad waxed mynskiis with klister and had great grip on the hills, good glide too.

Friday Jan 26, 2018 #

6 PM

Running 30:23 [2] 5.46 km (5:34 / km) +68m 5:14 / km
ahr:166 max:176 shoes: Icebugs orange 2015

Easy job jog around the hood to get groceries.

Thursday Jan 25, 2018 #

5 PM

Intervals 24:30 [5] 7.64 km (3:12 / km)
ahr:130 max:188 shoes: Nike Zoom

14*1 lap at Bislett with Nydalen. First five ran with the group at 1:50. Then Henrik started running 1:42-1:43. Pushed the pace on the last 3 and ran them sub 1:40. Legs felt great today.

Running warm up/down 22:00 [2] 1.5 km (14:40 / km)
shoes: Nike Zoom

Wednesday Jan 24, 2018 #

7 PM

Cross country skiing 1:00:00 [2] 10.0 km (6:00 / km) +150m 5:35 / km
ahr:88 max:119 shoes: Madshus skiboots

Skiing with Mathias from Ellingsrudåsen. It has rained a bit today so we didn't even bother to wax our skis, relying instead on our incredible upper body physique to do double poling the whole way.

Monday Jan 22, 2018 #

6 PM

Terrain running 30:00 [4] 6.0 km (5:00 / km) +161m 4:24 / km
ahr:140 max:172 shoes: Icebugs orange 2015

5x6 minute terrain intervals with NSK on the deep snow. Some bowel pains after 4 and called it a day.

Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Icebugs orange 2015

Warm up/down with Mathias from home.

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