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Training Log Archive: tnipen

In the 7 days ending Feb 4, 2018:

activity	#	time	miles		km		+m	load
Cross country skiing	1	2:04:39	11.21	(11:07)	18.04	(6:55)	439	12.5
Running	4	1:22:02	7.56	(10:51)	12.17	(6:45)	42	16.4
Intervals	2	45:00	8.48	(5:18)	13.65	(3:18)		45.0
Trail running	1	43:22	3.32	(13:05)	5.34	(8:08)	90	10.2
Tempo	1	16:51	3.11	(5:25)	5.0	(3:22)		13.5
Total	6	5:11:54	33.67	(9:16)	54.19	(5:45)	570	97.7

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Sunday Feb 4, 2018 #

2 PM

Cross country skiing 2:04:39 18.04 km (6:55 / km) +439m 6:10 / km
ahr:100 max:150 shoes: Madshus skiboots

Skiing with Louise. Started at Øvergård, then across the golf course, Nygård, up to Brunkollen skihut, which had a line out the door. Then on some scenic trails down to Østernvann, Skytterkollen, golf course back.

Sunny and -5, lots of people out.

Saturday Feb 3, 2018 #

10 AM

Intervals 18:45 [5] 5.46 km (3:26 / km)
ahr:132 max:159 shoes: Nike Zoom

5 x 2 laps at Bislett with Ivar and Lone. Legs quite tired today, so didn't go all out. 3:47, 3:45, 3:45, 3:38, 3:36. 2-3 minute rest.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Nike Zoom

Friday Feb 2, 2018 #

6 PM

Running 27:02 [2] 4.17 km (6:29 / km) +42m 6:11 / km
ahr:161 max:173 shoes: Icebugs orange 2015

Easy run with Louise around the hood.

Thursday Feb 1, 2018 #

5 PM

Intervals 26:15 [5] 8.19 km (3:12 / km)
ahr:138 max:151 shoes: Nike Zoom

15x1 lap with short 45 seconds rest. Was planning on doing 10, because of yesterday's workout, but we didn't run the first 9 all that fast, so decided to do all. Alternated with Mathias going a bit faster on 11-13. Then Ralph Street started running quite hard on 14 and my wheels came off. Also a bit behind on 15, but overall a good run for me.
1:47.69
1:45.86
1:41.47
1:46.12
1:45.23
1:46.00
1:44.82
1:46.37
1:44.05
1:43.86
1:42.23
1:42.88
1:43.54
1:42.09
1:44.09

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Nike Zoom

Wednesday Jan 31, 2018 #

12 PM

Tempo 16:51 [4] 5.0 km (3:22 / km)
ahr:142 max:157 shoes: Nike Zoom

5 km tempo at Bislett. Goal today was 16:50. On pace for the first 6 laps. Lost 2-3 seconds on 7 and 8, but pushed hard on the last lap and finished on time.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Nike Zoom

Monday Jan 29, 2018 #

6 PM

Trail running 43:22 5.34 km (8:08 / km) +90m 7:30 / km
ahr:152 max:175 shoes: Icebugs orange 2015

Parked baby at my parents house, then a nice run with Louise in Dæliskogen.

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