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Training Log Archive: tnipen

In the 7 days ending Oct 30, 2016:

activity	#	time	miles		km		+m	load
Trail running	2	3:09:09	23.16	(8:10)	37.27	(5:04)	941	89.5
Running	5	2:40:53	17.12	(9:24)	27.56	(5:50)	241	42.2
Orienteering	1	58:00	4.35	(13:20)	7.0	(8:17)		46.4
Intervals	1	21:24	4.07	(5:15)	6.55	(3:16)		21.4
Total	6	7:09:26	48.7	(8:49)	78.38	(5:29)	1182	199.5

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Sunday Oct 30, 2016 #

12 PM

Running 50:00 [3] 11.69 km (4:17 / km) +141m 4:02 / km
ahr:171 max:193 shoes: Asics Noosa

Faster run in Solemskogen.

Saturday Oct 29, 2016 #

11 AM

Trail running race 1:26:09 [4] 18.47 km (4:40 / km) +641m 3:58 / km
ahr:163 max:185 shoes: Inov8 190

Lommedalen Rundt trail race. A hilly scenic course mostly on trail, but some roads. Nice sunny day, shorts and t-shirt.

Mathias and I started a bit easy, but after 3-4k we got into a pack of 4 guys. The front guy was a fair bit faster on the hills so we had to let him go. We ditched the 4th guy, as he was slow on the trails. Stayed with Mathias most of the way. Started losing him a little bit with 4-5k to go on the hill residential roads. Knew I needed a lead going into the last km, as it was all downhill on paved roads. Had enough of a gap and beat Mathias for the first time in a running race in 4 years.

4th place, about 6 minutes behind Bjørn Ekeberg.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 190

Thursday Oct 27, 2016 #

5 PM

Trail running 1:43:00 [2] 18.8 km (5:29 / km) +300m 5:04 / km
ahr:155 max:183 shoes: Asics Noosa

Easy run with Mathias and Ivar around Maridalsvannet with headlamps. Legs felt good.

Wednesday Oct 26, 2016 #

7 PM

Orienteering race 58:00 [4] 7.0 km (8:17 / km)
shoes: Icebugs blue 2015

Night-O race at Vardåsen in Asker. Lots of mistakes.

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Icebugs blue 2015

Tuesday Oct 25, 2016 #

3 PM

Intervals 21:24 [5] 6.55 km (3:16 / km)
shoes: Hyperspeed 5

6x2 loops (1100 m) at Bislett with Mathias. Alternated leading. Ran them all between 3:33 and 3:35. 2 min rest.

Running warm up/down 50:00 [2] 6.0 km (8:20 / km)
shoes: Hyperspeed 5

Monday Oct 24, 2016 #

6 PM

Running 40:53 [2] 6.87 km (5:57 / km) +100m 5:33 / km
ahr:151 max:160 shoes: Asics Noosa

Easy run with Mathias.

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