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Training Log: АТ

In the last 7 days:

activity # timemileskm+mload
  Running7 6:44:23 42.94(9:25) 69.11(5:51) 1940236.9
  XT4 4:30:0067.5
  Orienteering3 2:11:59 8.95(14:45) 14.4(9:10) 48390.5
  Total11 13:26:22 51.89 83.51 2423394.8
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Wednesday Feb 28 #

7 AM

XT 1:00:00 [1]
ahr:108 max:122

Real easy spin. Quads tired after hills yesterday.
5 PM

Orienteering 48:23 [3] 5.46 km (8:52 / km) +233m 7:18 / km
ahr:146 max:170 shoes: VJ Sarva Xante2

NattRenn @ Tjønnstuggu. A really fun 30 control job from Lars. I was a bit shakey at the start but got my act together and ran off the front after the 4th control (i think most people took it really easy). I was a little uncertain at a few controls but I'm pretty sure I was at all the correct places, some knolls were not particularly knolly... Very happy tbh, did all the good tekkers I wanted to, and as a bonus I won :)

Running 20:32 [1] 3.04 km (6:45 / km) +50m 6:14 / km
shoes: VJ Sarva Xante2

Tuesday Feb 27 #

7 AM

XT 1:00:00 [1]
ahr:115 max:126

Morning on the spin bike.
5 PM

Running 15:27 [1] 3.01 km (5:08 / km) +16m 5:00 / km
ahr:120 max:138 shoes: Nike Pegs Trail 4 #2

Running 47:00 [4] 9.14 km (5:09 / km) +395m 4:14 / km
ahr:146 max:180 shoes: Nike Pegs Trail 4 #2

Blussuvoll hill reps. I did 1*long + 4*short + 1*long + 4*short + 1*long. The short reps are ~90s and the long ones I took threshold and were ~4.20mins. I managed to work hard on the short ones so I'd say job done.

Running 28:42 [2] 4.88 km (5:53 / km) +75m 5:28 / km
ahr:130 max:142 shoes: Nike Pegs Trail 4 #2

Monday Feb 26 #

5 PM

Running 29:55 [1] 4.41 km (6:47 / km) +190m 5:35 / km
ahr:121 max:134 shoes: VJ Sarva Xante2

Orienteering 34:04 [2] 2.66 km (12:47 / km) +78m 11:09 / km
ahr:133 max:154 shoes: VJ Sarva Xante2

Mandagsplukk. The course was 2.2km long and i took 34mins which tells you all you need to know about the conditions tonight...!

Running 29:39 [1] 5.01 km (5:55 / km) +30m 5:45 / km
ahr:113 max:133 shoes: VJ Sarva Xante2

Sunday Feb 25 #

10 AM

Running 17:48 [1] 2.92 km (6:06 / km) +32m 5:47 / km
ahr:119 max:136 shoes: VJ Bold Pink

Orienteering 49:32 [3] 6.28 km (7:54 / km) +172m 6:56 / km
ahr:151 max:169 shoes: VJ Bold Pink

Søntek. I did it as three intervals. The first was good. I think I took the wrong stone on the second and knoll on the third, both in the circle but hey ho I should have had more control. I didn't make any mistakes apart from that.

Running 6:07 [1] 1.09 km (5:37 / km) +11m 5:21 / km
ahr:119 max:129 shoes: VJ Bold Pink

4 PM

XT 1:30:00 [1]
ahr:119 max:130

A spin at TPM.

Saturday Feb 24 #

8 AM

Running 1:28:40 [2] 14.03 km (6:19 / km) +400m 5:32 / km
ahr:118 max:145 shoes: VJ Sarva Icehero

Saturday shuffle up in Estenstad. With a nice group, then cut back with Erling, Sandy and Isak for the 90min job. Felt good but still have annoying blister from Spain which needs sorting.
5 PM

Running 42:01 [2] 4.55 km (9:14 / km) +683m 5:17 / km
ahr:130 max:137 shoes: NB Propel V2

I had originally planned 1hr cycling, but I didn't have much time due to faddermiddag, but still ish 45mins. Then all the bikes were taken at the gym and I didn't want to wait so figured max incline treadmill was about the same thing...

Friday Feb 23 #

7 AM

XT 1:00:00 [1]
ahr:117 max:130

Spin.
4 PM

Running 16:41 [1] 3.17 km (5:16 / km)
ahr:115 max:134 shoes: VJ Sarva Icehero

Running 44:37 [4] 11.14 km (4:00 / km)
ahr:156 max:174 shoes: Adidas Adizero Adios 8

10*1km [1min] at Leangen. I was a bit unsure how the body would be after the training camp but I actually felt really good. Kept all the reps between 3.20-23 and I felt comfortable. I did have to poop after 5 reps but it was a quick job so I could jump back in with Erling and Eddy just 2 laps behind which was nice. Measured 2.2 in lactate after the 9th rep. Good stuff.

Running 17:14 [2] 2.72 km (6:19 / km) +60m 5:42 / km
ahr:132 max:141 shoes: VJ Sarva Icehero

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