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Training Log: salal

In the last 7 days:

activity # timemileskm+m
  Running6 4:27:00
  Orienteering2 1:49:54
  Stretching/exercises3 55:00
  Intervals1 20:10 3.36(6:01) 5.4(3:44)
  Total6 7:32:04 3.36 5.4
«
2:35
0:00
TuWeThFrSaSuMo

Sunday Jan 22 #

Running 1:50:00 [3]

Long run with Lone, bit icy out... so some slightly iffy sections and generally felt not so efficient. Treacherous on the way back down to my place from grefsen.

Stretching/exercises 45:00 [1]

Functional strength class, plus some leg extensions and a few stretches

Saturday Jan 21 #

Running 30:00 [3]

Run to / from Torshov

Orienteering 19:08 [4]

Sprint orienteering loop (started with Lone, but she had a slightly longer course and I somehow stayed ahead), cheated on the first extra out of bounds area near the road... but then realized that Raphael had added those to make the route choice harder / more interesting.

Orienteering 15:46 [4]

Saw Lone a bit more on this one, but fell behind a bit... but then she took a bad route, and I accidentally cheated (there was a wall at the end of a grey passage that was hard to read, and I thought you could go through - and there was a gate so I did), so I got ahead again and we had a bit more head to head at the end.

Friday Jan 20 #

Running 45:00 [2]

Late evening run with Lise

Stretching/exercises 5:00 [1]

Thursday Jan 19 #

5 PM

Running 30:00 [2]

Intervals 20:10 [5] 5.4 km (3:44 / km)

12 times 450m with ~1 min rest (starting usually with Martin, Lone, Lene and Kine - but the girls skipped a few for toilet breaks and such, and Lone is still coming back from being sick).
1:40
1:07 rest
1:40
1:04 rest
1:41
1:06 rest
1:42
1:06 rest
1:40
1:05 rest
1:41
1:11 rest
1:40
1:04 rest
1:41
1:02 rest
1:41
1:10 rest
1:40
1:03 rest
1:40
1:12 rest
1:38

Running 10:00 [3]

Wednesday Jan 18 #

Running 27:00 [3]

Run with Thomas up / down the river, wearing spiked shoes cause it has been so icy...

Stretching/exercises 5:00 [1]

Knee exercises and a bit of core

Tuesday Jan 17 #

Running 15:00 [2]

Orienteering 1:15:00 [3]

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