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Training Log Archive: tnipen

In the 7 days ending Jun 8, 2016:

activity	#	time	miles		km		+m	load
Running	5	5:09:57	30.75	(10:05)	49.49	(6:16)	572	72.2
Orienteering	2	1:36:37	9.47	(10:12)	15.24	(6:20)	245	64.0
Trail running	1	1:19:34	6.22	(12:47)	10.02	(7:57)	93	15.9
Intervals	1	12:20	2.49	(4:58)	4.0	(3:05)		12.3
Total	6	8:18:28	48.93	(10:11)	78.75	(6:20)	910	164.4

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Wednesday Jun 8, 2016 #

6 PM

Orienteering 29:50 [3] 4.9 km (6:05 / km)
shoes: Inov8 190

Foll-O-karusellen at Ekeberg. Fantastic fun course (... ok I helped make it...). A decent run, about 3 mins behind Carl and more importantly ahead of Kip. Results.

Orienteering 3:24 [3] 0.6 km (5:40 / km)

Louise had made a sweet Micro and Maze course afterwards. Carl made some mistakes so both Nipen brothers creamed his time by a comfortable margin of 4-6 seconds. The picture shows Carl being sad (and his son being disappointed) and the Nipen bros celebrating.

Running warm up/down 1:00:00 [2] 8.0 km (7:30 / km) +150m 6:51 / km
shoes: Asics Nimbus 2013

Warm up from Mathias place to the event, as well as control pickup with Mathias afterwards.

C • must be the matching shoes... 2

Tuesday Jun 7, 2016 #

7 PM

Running 1:31:54 [2] 17.57 km (5:14 / km) +272m 4:51 / km
shoes: Hyperspeed 5

Ran around Maridalsvannet with Mathias. Nice long run.

Monday Jun 6, 2016 #

5 PM

Intervals 12:20 [5] 4.0 km (3:05 / km)
shoes: Hyperspeed 5

Intervals with Louise and Mathias at Sogsnvann. Bislett was closed because they are getting ready for Bislett Games. Incidentally the 3 Ingebrigtsen brothers were there doing 200s.

Did 200,400,600,800, then a longer rest the the set again. Goal was to run 3:05 min/km pace on all of them.

36.8 -- 0'43
1:13.1 -- 1'19
1:51.4 -- 2'45
2:29? -- 3'33
36.7 -- 0'45
1:13.1 -- 1'20
1:52.0 -- 2'17
2:30.6

C • Ingebrigtsen brothers 4

Running warm up/down 1:16:05 [2] 8.42 km (9:02 / km) +150m 8:18 / km
shoes: Hyperspeed 5

Sunday Jun 5, 2016 #

11 AM

Orienteering 1:03:23 [4] 9.74 km (6:30 / km) +245m 5:47 / km
shoes: Bold 2015

Ringeriksløpet from Eggemoen. Mix of tricky sidehill and flat fast pine forest terrain. Had a great race today, with not too many mistakes. Finished a few mins ahead of 2nd, and won a nice basket of fruit... Louise also won a basket of fruit. Nice warm sunny day.

Mathias started ahead of me and made a big mistake on #1 and #2, but unfortunately we didn't see each other, otherwise we could have gotten a good train going, with Mikael Olausson and Ivar as well. Results.

C • Fruity 6

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Bold 2015

Saturday Jun 4, 2016 #

1 PM

Trail running 1:19:34 [2] 10.02 km (7:57 / km) +93m 7:36 / km
shoes: Saucony trail runners 2015

Ran from Maridalen Skole with Rachel back home. Louise was racing Nydalten. Another day with nice weather.

Thursday Jun 2, 2016 #

8 PM

Running 16:58 [4] 5.0 km (3:24 / km)
shoes: Hyperspeed 5

Late evening break from work hackathon to get some exercise. 5x1000 m at Bislett with Mathias. Probably the slowest set years. Time to get back in road shape :) 2:40 rest.
3:20, 3:22,328,328,320

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Hyperspeed 5

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