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Training Log Archive: tnipen

In the 7 days ending Mar 11, 2018:

activity	#	time	miles		km		+m	load
Running	3	2:08:37	12.12	(10:37)	19.5	(6:36)		33.4
Trail running	2	2:01:17	11.25	(10:47)	18.1	(6:42)	574	26.2
Intervals	2	34:49	6.84	(5:06)	11.0	(3:10)		34.8
Total	5	4:44:43	30.2	(9:26)	48.6	(5:51)	574	94.5

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Sunday Mar 11, 2018 #

12 PM

Intervals 15:49 [5] 5.0 km (3:10 / km)
ahr:130 max:165 shoes: Nike Zoom

5x1000 m intervals with Ivar at Bislett. 2 minutes rest. Decent legs.
3:10.0
3:10.1
3:09.4
3:11.3
3:08.7
Avg: 3:09.86

Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Nike Zoom

Saturday Mar 10, 2018 #

12 PM

Trail running 1:03:48 [2] 11.88 km (5:22 / km) +250m 4:52 / km
ahr:158 max:198 shoes: Icebugs orange 2015

Ran along the river to Brekke, then a loop on nice snowy single-track trails, back along river.

4 PM

Trail running 57:29 6.22 km (9:14 / km) +324m 7:20 / km
ahr:156 max:171 shoes: Icebugs orange 2015

Afternoon run with Louise up to Kolsås and back. Ran the uphill part faster.

Friday Mar 9, 2018 #

6 PM

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
ahr:141 max:155 shoes: Nike Zoom

Running race 9:37 [5] 3.0 km (3:12 / km)
ahr:143 max:163 shoes: Nike Zoom

3k time trial at Bislett. Curious to see what my shape was in. Looked back at all my 3 Ks and almost without exception my goal has been 9:30 and I never made it. So I decided my goal to run a PB (9:36), set in a training session in 2010. Ran a pretty even race and at 1:45 laps the whole way. Lost track in my head a bit near the end and didn't realize I was still right on pace. Put in a decent last lap, but ended up on 9:37. Happy with that in any case.
1:44.??
3:29.??
5:14.??
7:52 one lap to go
9:37.05

Tuesday Mar 6, 2018 #

5 PM

Intervals 19:00 [5] 6.0 km (3:10 / km)
ahr:139 max:160 shoes: Nike Zoom

6x1000 m interval Bislett with BSK. 1:30 rest. Ralph Street was running 2:57, so I got closer to 1:20 rest. Ran the first 3 in 3:08 and the last three in 3:12. Happy with the times.

Running warm up/down 35:00 [2] 6.5 km (5:23 / km)
shoes: Icebugs orange 2015

Running warm up/down 14:00 [2] 1.0 km (14:00 / km)
shoes: Nike Zoom

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