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Training Log Archive: tnipen

In the 7 days ending Feb 11:

activity # timemileskm+mload
  Cross country skiing2 3:05:46 17.69(10:30) 28.48(6:31) 65349.8
  Running3 1:20:20 7.52(10:41) 12.1(6:38)21.1
  Tempo1 39:13 6.79(5:47) 10.92(3:35)31.4
  Trail running1 37:10 4.65(7:59) 7.49(4:58) 1657.4
  Intervals1 32:30 6.21(5:14) 10.0(3:15)32.5
  Total6 6:14:59 42.86(8:45) 68.98(5:26) 819142.3

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MoTuWeThFrSaSu

Sunday Feb 11 #

1 PM

Cross country skiing 2:02:26 [2] 15.09 km (8:07 / km) +371m 7:14 / km
ahr:116 max:161 shoes: Madshus skiboots

Skiing with Louise from Østernvannsvingen. Up to Brunkollen via the trails from the North. Louise had a hot chocolate. Then down the sketchy hill to Muren, then over Skriverberget and on the hilly ski trail to Stein. Through Dæliskogen to my parents place.

New snow, so the conditions were slow, but nice to be outside.

Saturday Feb 10 #

11 AM

Running 25:20 [3] 6.6 km (3:50 / km)
ahr:137 max:161 shoes: Asics Noosa

Thursday Feb 8 #

5 PM

Tempo 39:13 [4] 10.92 km (3:35 / km)
ahr:148 max:178 shoes: Nike Zoom

Plan was to do a 5k tempo with Mathias, but wasn't sure I was rested enough to get good results. Ironically we instead joined NSK for an 11k tempo resulting in legs get even less rested. Anders, Alan, Vegar, and another guy who I didn't catch the name of.

Started off with 8 laps in 1:58-2:00 (passed 8 laps in 15:56). Then pushed the pace down to 1:55 til around lap 15. Then Mathias took over and the pack slowly pulled away. Still finished ok by myself. Good workout.

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Nike Zoom

Wednesday Feb 7 #

6 PM

Cross country skiing 1:03:20 [3] 13.39 km (4:44 / km) +283m 4:17 / km
ahr:96 max:140 shoes: Madshus skiboots

Skiing with Mathias and Ivar from Kjelsås. Towards Sinober, turned around just at the bottom of the big uphill.

Tuesday Feb 6 #

5 PM

Intervals 32:30 [5] 10.0 km (3:15 / km)
ahr:119 max:161 shoes: Nike Zoom

10x1000m at the track. Short rests, 1:00-1:10. Steady at 3:15, the last three a bit slower, maybe 3:17-3:20.

Running warm up/down 35:00 [2] 3.0 km (11:40 / km)
shoes: Nike Zoom

Monday Feb 5 #

5 PM

Trail running 37:10 [2] 7.49 km (4:58 / km) +165m 4:28 / km
ahr:139 max:156 shoes: Icebugs orange 2015

Plan was to run home from work, but forgot my running jacket, so ran a loop over Kjelsås from home instead.

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