In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||6|| 6:09:24|| 40.77||(9:04)|| 65.61||(5:38)|
| ||core and strength||2|| 1:55:00|
| ||riding||1|| 40:00|
| ||Total||8|| 8:44:24|| 40.77|| 65.61|
running 1:00:09  11.23 km (5:21 / km)
Had to go to JG to pick up brochures I need to put out tomorrow so ran from there. Kept it easy because of a late night last night and the other PE teacher at school has been away sick so trying not to catch that. Did 5xhills and 5xstrides at the end, focussing on my technique. Felt alright. Nice night, good temp to run.
running 1:01:31  11.0 km (5:36 / km)
Easy pre breaky run. Went the opposite way to normal today because of all the roadwork happening at this end of svartvik. Need to get to the forest on the other side of the railway line one day. Legs were tired from last night. They had a lot of trouble sleeping last night, they couldn't get comfortable.
core and strength 45:00 
Work christmas party this arvo so this was the latest I could do this unfortunately. Good class today, lots of running related strength work. Decided that this was enough for today.
running warm up/down 12:56  2.31 km (5:36 / km)
running warm up/down 13:23  1.9 km (7:03 / km)
Including 3 mins slow jogging between intervals and hills
running intervals 29:00  6.26 km (4:38 / km)
5x5mins on a very slightly undulating trail loop. The last 4 had a extra hill in it because I went a more direct route back. Felt ok tonight. Legs were quite tired from yesterday's strength, especially on the last 2.
running hills 9:39  1.58 km (6:06 / km)
10 x hills. 100m apparently. Really focused on my technique. Felt stronger
running 30:00  5.7 km (5:16 / km)
Had 1hr break at work.. Went running.. Needed it today
core and strength 1:10:00 
running 1:02:05  9.6 km (6:28 / km)
Easy run with Ralph
running long 1:30:41  16.03 km (5:39 / km)
Around Sognsvann towards Ullevalseter and then back basically. Nice morning. Beautiful light over Oslo when I could see it. So extremely quiet out in the forest. Literally not a noise coming from anything.. Just my jacket. Enjoyed this. Felt ok despite the legs being a bit tired.
all weeks |