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Training Log Archive: Shallot

In the 7 days ending Oct 25:

activity # timemileskm+m
  Running: Road/path5 4:49:06 6.63 10.66 636
  X training2 3:37:25 40.59 65.32 1067
  s&c3 1:36:00
  orienteering1 1:06:10
  Total10 11:08:41 47.21 75.99 1703
  [1-5]8 10:27:41
averages - sleep:9

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Sunday Oct 25 #

12 PM

X training (Road bike) 3:27:25 [2] 65.32 km (3:11 / km) +1067m 2:56 / km
slept:10.0

A near hypothermic bike ride in the pouring rain around the Bomtveit loop. Absolutely freezing by the end due to my non waterproof waterproof. Got back with an hour to spare to have a hot shower and put on all the clothes I possess before running around at work for 6 hrs. Fun times

Saturday Oct 24 #

11 AM

Running: Road/path 24:38 [3]
ahr:133 max:166

Warm up to Badstuen
12 PM

Running: Road/path 42:30 [3] 5.62 km (7:33 / km) +564m 5:02 / km
ahr:143 max:178

Blåmannsløp 1 - Samdviksstien route. Really good fun and a while since I've pushed so hard. 15s faster than last year which was encouraging as thought I was in worse form

Running: Road/path 46:52 [3] 5.04 km (9:18 / km) +71m 8:41 / km
ahr:133 max:160

Run back along the ridge with Mark and Callum

Friday Oct 23 #

5 PM

Running: Road/path 1:00:06 [2]
ahr:132 max:163

Drills plus extended warm down. DOMS from strength not as bad as last week

Thursday Oct 22 #

6 PM

Running: Road/path 1:30:00 [1]

Run back from uni over fløyen with rucksack. Feeling tired plus DOMS

Wednesday Oct 21 #

11 AM

Running: Road/path 25:00 [3]

Jog to gym. A bit faster than a warm up as was late
12 PM

s&c 55:00 [4]

Råsterk

E2M x 4 20kg

7 x shoulder press
5 x row

AMRAP 18min

4 + 4 thruster + front squat 20kg
8 burpee with sideways jump over bar
12 kb swing 10kg, 12kg last set

AMRAP 4min

12 x goblet squat 12kg
8 x jack knife

X training warm up/down 10:00 [1]

Spin warm down

Tuesday Oct 20 #

5 PM

orienteering (Sprint) 1:06:10 [3]
ahr:143 max:171

Loops from BSC 2015 with Varegg

Monday Oct 19 #

6 AM

s&c 23:00 [0]
slept:8.0

UNLB day 26
6 PM

s&c 18:00 [0]

Varegg strength

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