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Training Log Archive: tnipen

In the 7 days ending Jan 18, 2016:

activity	#	time	miles		km		+m	load
Cross country skiing	5	7:49:03	49.32	(9:31)	79.38	(5:55)	1400	93.8
Running	2	1:31:00	8.7	(10:28)	14.0	(6:30)		18.2
Trail running	1	1:24:59	7.51	(11:19)	12.09	(7:02)	196	17.0
Tempo	2	1:16:42	10.0	(7:40)	16.09	(4:46)	340	61.4
Total	8	12:01:44	75.53	(9:33)	121.56	(5:56)	1936	190.4

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Monday Jan 18, 2016 #

6 PM

Tempo 48:00 [4] 7.9 km (6:05 / km) +297m 5:07 / km
shoes: Icebugs blue 2015

8x6 min terrain intervals in snow with Nydalen in nice -11°C. Alternated leading with Anders and Anders. Easier pace on the first 4, but then the Vister/Nordberg pain-train started going and things became quite tough, but finished strong. Finished with a nice view of the whole city off the side of Grefsenkollen.

C • Pain-Train 2

Running warm up/down 55:00 [2] 8.0 km (6:53 / km)
shoes: Icebugs blue 2015

Warm up from home, cool down with the group, then ran home.

Sunday Jan 17, 2016 #

10 AM

Cross country skiing 2:28:23 [2] 24.11 km (6:09 / km) +370m 5:43 / km
shoes: Skiboots

Joined BSK for a ski training camp just outside Hamar. Excellent conditions and cold sunny weather. Evening ski on arrival, then a long and short ski Saturday, and a long on Sunday. Struggled to keep up to the girls, but as is common in XC I just blame my skis. Probably the wrong structure.

C • Structure 11

Saturday Jan 16, 2016 #

9 AM

Cross country skiing 2:25:51 [2] 23.84 km (6:07 / km) +388m 5:40 / km
shoes: Skiboots

Group-ski at Budor.

3 PM

Cross country skiing 1:03:22 [2] 11.06 km (5:44 / km) +158m 5:21 / km
shoes: Skiboots

Evening skate-ski watching the sun set.

Friday Jan 15, 2016 #

7 PM

Cross country skiing 32:10 [2] 4.91 km (6:33 / km) +99m 5:57 / km
shoes: Skiboots

Night-skate at Budor, could see the glow of Hamar in the valley below.

Thursday Jan 14, 2016 #

5 PM

Tempo 28:42 [4] 8.19 km (3:30 / km) +43m 3:25 / km
shoes: Hyperspeed 5

15 lap tempo at Bislett. A good crowd there so the pace was good. Let the way at even 1:55/lap until lap 9 when Erik and Anders V quickened the pace. Couldn't quite join them, and stayed at 1:55. They were maybe 15s ahead at the end.

Running warm up/down 36:00 [2] 6.0 km (6:00 / km)
shoes: Hyperspeed 5

Frm work to Bislett and back. Cold outside.

Wednesday Jan 13, 2016 #

6 PM

Trail running 1:24:59 [2] 12.09 km (7:02 / km) +196m 6:30 / km
shoes: Saucony trail runners 2015

Evening run with Louise. Up to Brekke, then on snow-covered single-track trails through the woods. We just randomly followed paths that people had made. Chilly evening, -10°C.

C • Norwegian heroes of the 90's 6

C • Run 7

Tuesday Jan 12, 2016 #

4 PM

Cross country skiing 1:19:17 [2] 15.46 km (5:08 / km) +385m 4:34 / km
shoes: Skiboots

Cross country skiing with Anita and John on nicely groomet trails from Trollvann.

C • Jealous 2

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