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Training Log: tnipen

In the last 7 days:

activity # timemileskm+m
  Running4 2:49:03 17.14(9:52) 27.58(6:08) 258
  Trail running1 1:48:28 7.85(13:49) 12.64(8:35) 362
  Orienteering2 1:02:31 7.93(7:53) 12.77(4:54) 237
  Intervals1 12:46 2.49(5:08) 4.0(3:12)
  Total5 5:52:48 35.41(9:58) 56.98(6:11) 857
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Sunday Dec 4 #

10 AM

Trail running 1:48:28 12.64 km (8:35 / km) +362m 7:30 / km
ahr:149 max:185

Nice trail run with Louise and Mathias in Bamble kommune. Ran up and along the ridge next to Stokkevannet, with very nice views (crazy big cliffs. Then we got onto a nice coastaltrail with more views.

Saturday Dec 3 #

1 PM

Orienteering race 33:42 [4] 5.87 km (5:45 / km) +137m 5:09 / km
ahr:144 max:179 shoes: Bold 2015

Røsskleivaløpet, a mass-start orienteering race near Langesund. Complete chaos in the beginning and ended up a fair bit behind. I caught the leaders on #3 and ran first after that. Lead the way from there and navigated pretty solidly for once. Was hoping to break away from the pack and almost got a break, but they were always able to catch me on any slight hesitation. Had a 10s error on #13 since I didn't see the flag and ended up behind 4-5 people. One guy got away and I had to run hard to catch up. Caught him on the way to the last control by scrambling down a hill. Didn't have very much energy left at the end. The last control was in dark green in a stone field and when the leader angled off from the trail into the woods I gambled a bit by continuing along the trail hoping I'd be lucky and find a better approach. The gamble didn't pay off since another guy snuck in front of me. A bit bitter result, but I felt my navigation was really good today, there was just no chance to break away from the pack.

3rd overall, Mathias 5th. Results Map

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Bold 2015

Thursday Dec 1 #

4 PM

Intervals 12:46 [5] 4.0 km (3:12 / km)
ahr:141 max:177 shoes: Hyperspeed 5

Intervals with Ivar at Bislet. Had to train early today since the institute turns 150 years today and we had a big dinner party in the evening. My colleague and I picked up a big radiosonde balloon and walked around downtown at night with it. We parked it outside a pub, but it was gone when we came out. True story.

2:33.8 -- 2'09
2:33.2 -- 2'25
2:32.3 -- 2'23
2:32.3 -- 2'39
2:34.6

Running warm up/down 54:23 [2] 7.33 km (7:25 / km) +113m 6:53 / km
shoes: Hyperspeed 5

Wednesday Nov 30 #

6 PM

Orienteering race 28:49 [4] 6.9 km (4:11 / km) +100m 3:54 / km
ahr:117 max:171 shoes: Hyperspeed 5

Night-O in Frognerparken. Ivar started 1 min in front and Mathias one minute behind. Ran pretty hard and pretty clean. Saw after 5 minutes that I was about even with Mathias so knew it was a good race. Then had had some small mistakes and I beat him by a little over a minute.
Results. Map.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Hyperspeed 5

Tuesday Nov 29 #

5 PM

Running 1:12:40 13.25 km (5:29 / km) +145m 5:12 / km
ahr:170 max:191 shoes: Asics Noosa

Easy run with Mathias around town.

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Training Targets

Jan 1 – Dec 31 (366d)
Total 400:00:003500km
actual:331:39:0982%3028.6km86%
projected:358:04:0289%3269.8km93%

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