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Training Log Archive: tnipen

In the 7 days ending Dec 3:

activity # timemileskm+m
  Cross country skiing1 1:34:23 9.7(9:44) 15.6(6:03) 228
  Running2 1:28:02 10.56(8:20) 17.0(5:11) 301
  Orienteering2 1:05:35 7.99(8:12) 12.86(5:06) 247
  Trail running2 1:05:00 6.21(10:28) 10.0(6:30)
  Intervals1 19:18 3.73(5:11) 6.0(3:13) 24
  Total5 5:32:18 38.19(8:42) 61.47(5:24) 800

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MoTuWeThFrSaSu

Sunday Dec 3 #

12 PM

Cross country skiing 1:34:23 [2] 15.6 km (6:03 / km) +228m 5:38 / km
ahr:78 max:123 shoes: Madshus skiboots

Skiing with Mathias and Louise in Romeriksåsene, starting at Brovoll.

Saturday Dec 2 #

1 PM

Orienteering 35:00 intensity: (1:06 @1) + (16:39 @2) + (16:08 @3) + (53 @4) + (14 @5) 6.21 km (5:38 / km) +144m 5:03 / km
ahr:159 max:194 shoes: Icebug blue 2017

Røsskleivaløpet. Mass start 5 k unforked course with a 125 people. As always chaos in the beginning and ended up far behind the leaders. Stuck behind slow people gongnuona hill and had to work hard to close the gap to the leading 4. Eventually caught them but they were running quite fast without making mistakes. Wasn't able to ever take the lead and figured it would be difficult to beat them all in a sprint. Took a different route than the rest to the 3rd last control - it seemed like a good route at the time, but when looking at the map afterwards I see that it is a bit slower. The lead pack lost me and I finished about half a minute behind in 4th.

Didn't get a chance to battle with Mathias since he got even more stuck behind slow people than me :) But he pulled away from his pack and came 6th.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebug blue 2017

Wednesday Nov 29 #

6 PM

Orienteering 30:35 intensity: (2:41 @2) + (19:25 @3) + (7:24 @4) + (1:05 @5) 6.65 km (4:36 / km) +103m 4:16 / km
ahr:171 max:195 shoes: Icebug blue 2017

Night-O in Frognerparken. A fun event in park areas. A challenging pentagram loop near the end. Had a good race with good speed the whole way. Caught Ivar with 90 s in the pentagram and we pushed each other til the end.

Trail running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Icebug blue 2017

Tuesday Nov 28 #

5 PM

Intervals 19:18 [5] 6.0 km (3:13 / km) +24m 3:09 / km
ahr:130 max:160 shoes: Nike Zoom

6x1000 m at Bislett

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Nike Zoom

Monday Nov 27 #

5 PM

Running 1:03:02 intensity: (1:03:01 @1) + (1 @3) 12.0 km (5:15 / km) +301m 4:40 / km
ahr:68 max:68

Nice run around Grefsen. The network of lit trails in the Grefsen/Kjelsås area is pretty impressive, so much so that I didn't need a lamp.

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