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Training Log Archive: tnipen

In the 7 days ending Jan 28:

activity # timemileskm+mload
  Cross country skiing2 2:35:10 17.86(8:41) 28.75(5:24) 52426.4
  Running3 1:39:00 8.05(12:17) 12.96(7:38) 11019.8
  Trail running1 35:00 3.73(9:23) 6.0(5:50)7.0
  Terrain running1 30:00 3.73(8:03) 6.0(5:00) 16124.0
  Intervals1 24:30 4.75(5:09) 7.64(3:12)24.5
  Tempo1 17:03 3.11(5:29) 5.0(3:25)13.6
  Total6 6:00:43 41.23(8:45) 66.35(5:26) 795115.4

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Sunday Jan 28 #

3 PM

Tempo 17:03 [4] 5.0 km (3:25 / km)
ahr:105 max:126 shoes: Nike Zoom

Ran down to Bislett and did a quick 5k tempo to see where my shape is at. Goal was 17:15, which meant 1:52.5 laps. A few seconds behind after one, but caught up, then stayed on pace til one lap left. Pushed it hard on the last lap and a half and finished ahead of the schedule. Legs felt good. Happy with the run.

Running warm up/down 46:37 [2] 6.01 km (7:46 / km) +41m 7:30 / km
shoes: Icebugs orange 2015

Saturday Jan 27 #

1 PM

Cross country skiing 1:35:10 intensity: (58:55 @1) + (31:51 @2) + (3:23 @3) + (1:01 @4) 18.75 km (5:05 / km) +374m 4:37 / km
ahr:137 max:183 shoes: Madshus skiboots

Cross country skiing with Louise in Vestmarka. Nice groomed tracks. Dad waxed mynskiis with klister and had great grip on the hills, good glide too.

Friday Jan 26 #

6 PM

Running 30:23 [2] 5.46 km (5:34 / km) +68m 5:14 / km
ahr:166 max:176 shoes: Icebugs orange 2015

Easy job jog around the hood to get groceries.

Thursday Jan 25 #

5 PM

Intervals 24:30 [5] 7.64 km (3:12 / km)
ahr:130 max:188 shoes: Nike Zoom

14*1 lap at Bislett with Nydalen. First five ran with the group at 1:50. Then Henrik started running 1:42-1:43. Pushed the pace on the last 3 and ran them sub 1:40. Legs felt great today.

Running warm up/down 22:00 [2] 1.5 km (14:40 / km)
shoes: Nike Zoom

Wednesday Jan 24 #

7 PM

Cross country skiing 1:00:00 [2] 10.0 km (6:00 / km) +150m 5:35 / km
ahr:88 max:119 shoes: Madshus skiboots

Skiing with Mathias from Ellingsrudåsen. It has rained a bit today so we didn't even bother to wax our skis, relying instead on our incredible upper body physique to do double poling the whole way.

Monday Jan 22 #

6 PM

Terrain running 30:00 [4] 6.0 km (5:00 / km) +161m 4:24 / km
ahr:140 max:172 shoes: Icebugs orange 2015

5x6 minute terrain intervals with NSK on the deep snow. Some bowel pains after 4 and called it a day.

Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Icebugs orange 2015

Warm up/down with Mathias from home.

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