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Training Log Archive: Jan Erik Naess

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Run6 6:08:50 49.07(7:31) 78.98(4:40) 28
  Total6 6:08:50 49.07(7:31) 78.98(4:40) 28

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Saturday Oct 1, 2016 #

9 AM

Run 1:10:00 [5] 9.5 mi (7:22 / mi)

3mi warmup
4mi at 5:45 pace
5:38, 5:36, 5:25, 6:30

I lost it in the end because we went up a hill and I lost the pack then lost motivation. Very hard workout. If we had kept to the right pace I feel like I could've done it.

Then 2.5mi back

Friday Sep 30, 2016 #

3 PM

Run 55:00 [3] 7.0 mi (7:51 / mi)

Recovery run w/ 6x100m strides

Thursday Sep 29, 2016 #

3 PM

Run (Recovery) 53:50 [2] 11.1 km (4:51 / km) +28m 4:47 / km

w/ 6x100m strides and core

Wednesday Sep 28, 2016 #

3 PM

Run warm up/down 25:00 [2] 4.0 mi (6:15 / mi)

2mi warm up/down
6x100m strides

+stretching and stuff

Run 35:00 [5] 4.0 mi (8:45 / mi)

3x1200m (2min rest)
3:47,3:50,3:52,3:48

4x400m (90sec rest)
69,69,70,70

Messed up the last 1200 because I thought that I had another lap. My shins were killing but overall a decent workout.

Tuesday Sep 27, 2016 #

3 PM

Run (recovery) 1:05:00 [3] 13.45 km (4:50 / km)

plus 10x8sec hills
4x1min planks

Monday Sep 26, 2016 #

4 PM

Run (long) 1:05:00 [4] 15.0 km (4:20 / km)

good 15min of stretching afterwards

Sunday Sep 25, 2016 #

Note

Post for Sprint and Sprint Relay:
https://naessjanerik.wordpress.com/2016/09/26/naoc...

I am going to make one on the Long and a quick recap of progression from this NAOC to the first one I went to in the coming days.

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