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Training Log: Cristina

In the last 7 days:

activity # timemileskm+m
  Running6 4:15:47 25.06(10:12) 40.33(6:21) 124
  Strength/Core3 55:00
  Stretching/Yoga3 25:00
  Total8 5:35:47 25.06 40.33 124
  [1-5]8 5:34:33
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SuMoTuWeThFrSa

Saturday Jan 21 #

12 PM

Running (trail/terrain) 1:00:15 intensity: (13 @0) + (10:42 @1) + (22:47 @2) + (15:06 @3) + (10:56 @4) + (31 @5) 7.41 km (8:08 / km) +72m 7:45 / km
ahr:158 max:182 shoes: Montalbano (O-Roc 280)

Friday Jan 20 #

8 AM

Running (road/ice) 48:33 intensity: (17:50 @1) + (30:43 @2) 7.91 km (6:08 / km) +11m 6:06 / km
ahr:144 max:157 shoes: Montalbano (O-Roc 280)

In to work along the river. Went with piggsko this morning and don't regret it, though I would probably not have died had I worn road shoes.
7 PM

Strength/Core 15:00 [3]

Stretching/Yoga 10:00 [1]

Thursday Jan 19 #

Note

Would someone reading my log be interested in drawing a line-o for me to run on Sunday? No real snow yet in the terrain!
4 PM

Running tempo (track) 1:05:52 intensity: (44 @0) + (9:40 @1) + (35:48 @2) + (14:33 @3) + (4:31 @4) + (36 @5) 12.0 km (5:29 / km) +30m 5:25 / km
ahr:157 max:182 shoes: Ron Swanson (Adidas Supernova

Workout at Bislett plus running there and bits of the way back.

For the workout: 2x6 laps, with 1 lap easy in between, at a marathon/steady-state pace. Shooting for close to 2:30 (about 7:30 pace) per lap and it felt pretty hard. Managed negative splits on the first round for 15:08. On the second round it was one of those experiences where I felt like I was pushing harder and harder on each lap but the times just got longer, summing to 15:20.

It's pretty awesome to be healthy and feeling good!

Wednesday Jan 18 #

9 AM

Running hills (ice) 46:07 intensity: (17 @0) + (15:52 @1) + (28:00 @2) + (1:48 @3) + (10 @4) 7.34 km (6:17 / km) +10m 6:14 / km
ahr:144 max:180 shoes: Montalbano (O-Roc 280)

In to work, today armed with dobbed shoes. They were absolutely necessary as the sidewalks were just as deadly as yesterday, even into downtown. Aimed for a route away from bigger roads to try to get better air, though it seems like today wasn't actually so bad (there was a diesel ban in the city yesterday because of air quality concerns). Still a pretty inversion this morning -- it's -3 at Blindern and +3 at Tryvann (they are about 6km/400m apart).

Used St. Hanshaugen for a quick hill workout, 10-20-30-40-50-60s efforts with jog/walk down.

7 PM

Strength/Core 15:00 [3]

Stretching/Yoga 10:00 [1]

Tuesday Jan 17 #

5 PM

Running (ice) 10:00 [1] 1.67 km (6:00 / km)
shoes: Ron Swanson (Adidas Supernova

Aborted run home from work. Oslo was a deadly black ice rink. Rescued by a bus. The driver made like 18 announcements to the passengers about how dangerous it was outside and to be careful getting off the bus. I think it quadrupled the number of words I've heard from Oslo bus drivers.

Sunday Jan 15 #

9 AM

Running (terrain) 25:00 intensity: (5:00 @1) + (5:00 @2) + (10:00 @3) + (2:00 @4) + (3:00 @5) 4.0 km (6:15 / km)
shoes: Montalbano (O-Roc 280)

Today's outside stuff was less about doing things with maps and more about conditioning and terrain running activities. Lots of relays. I may be sore tomorrow.

Strength/Core 25:00 [2]

Stretching/Yoga 5:00 [1]

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