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Training Log: tnipen

In the last 7 days:

activity # timemileskm+m
  Running3 1:34:07 10.87(8:39) 17.5(5:23) 80
  Orienteering1 30:25 3.51(8:39) 5.65(5:23) 112
  Intervals1 16:27 3.11(5:18) 5.0(3:17)
  Total3 2:20:59 17.49(8:04) 28.15(5:00) 192
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TuWeThFrSaSuMo

Saturday Oct 21 #

2 PM

Running race 34:07 [4] 10.0 km (3:25 / km) +80m 3:17 / km
ahr:154 max:180 shoes: Nike Zoom

Hytteplanmila 10k road race. An optimistic goal was 34:00, which would put me back in the 33 club for the first time since 2011. On pace til about 6 k, but then I couldn't quite keep it. Brutal last km up the hill. Still happy with a 34:07, especially with the focus being orienteering this season.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Zoom

Wednesday Oct 18 #

7 PM

Orienteering 30:25 [4] 5.65 km (5:23 / km) +112m 4:54 / km
ahr:152 max:177 shoes: Icebug blue 2017

Night orienteering at Sauejordet. Fun area with a mix of detailed grasslands and forests. Some residential areas too. Had a good race with only minor mistakes.

Results.

Running 5:00 [3] 0.5 km (10:00 / km)
shoes: Icebug blue 2017

Tuesday Oct 17 #

7 PM

Intervals 16:27 [5] 5.0 km (3:17 / km)
ahr:133 max:178 shoes: Nike Zoom

5x 1000 m intervals at indoor Bislett with Mathias and Louise. Goal was to run 3:20 to get some race pace feeling for Hytteplanmila this weekend. Added a decent sprint on the last one with 150 m to go.

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

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Training Targets

Jan 1, 2017 (366d)
Total 365:00:00
actual:242:29:0666%
projected:300:50:4582%

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