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Training Log Archive: Cristina

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running5 2:24:01 13.82(10:25) 22.24(6:29) 434
  Orienteering2 1:57:07 6.18(18:58) 9.94(11:47) 33730c
  Cycling1 20:00
  Total5 4:41:08 19.99 32.18 77230c
  [1-5]5 4:39:53

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MoTuWeThFrSaSu

Saturday Oct 1, 2016 #

Event: KM-mellom
 
12 PM

Running 7:06 intensity: (10 @0) + (2:44 @1) + (4:12 @2) 1.06 km (6:41 / km) +35m 5:44 / km
ahr:145 max:163

Orienteering 1:08:50 intensity: (4:40 @1) + (19:50 @2) + (40:00 @3) + (4:15 @4) + (5 @5) **** 5.41 km (12:44 / km) +84m 11:49 / km
ahr:164 max:181 15c shoes: Nina (O-Roc 280)

Geoform rankingløp, courses by Thomas and Ivar, in very beautiful but very exhausting forest. It was fun but I had no oomph today. And I ran off the map once. It would probably be even more fun if I could run in it.

Running 5:48 intensity: (30 @1) + (4:34 @2) + (32 @3) + (12 @4) 0.72 km (8:04 / km) +34m 6:31 / km
ahr:156 max:175

Friday Sep 30, 2016 #

8 AM

Running (road/trail) 44:40 intensity: (7:32 @1) + (34:05 @2) + (2:34 @3) + (26 @4) + (3 @5) 7.06 km (6:19 / km) +1m 6:19 / km
ahr:152 max:184 shoes: Ron Swanson (Adidas Supernova

In to work, taking as my "off-road" options as possible without using the river path. Almost all of the first 20 minutes (so, down to Ring 2) were on side trails or grass or through cemetery. After that it was one more park and one more cemetery to break up the roadie bits. A more pleasant way to make a direct run in.
4 PM

Running (road) 37:45 intensity: (32 @0) + (13:54 @1) + (23:19 @2) 5.56 km (6:47 / km) +147m 6:00 / km
ahr:144 max:158 shoes: Ron Swanson (Adidas Supernova

Home from work, directly up to Østhorn so I could intercept Melissa and Lukas and push the stroller up the hill. I got there 1 minute before they did. Phew.

Thursday Sep 29, 2016 #

5 PM

Running tempo (road) 42:19 intensity: (12 @0) + (6:02 @1) + (9:39 @2) + (18:27 @3) + (7:15 @4) + (44 @5) 6.85 km (6:10 / km) +198m 5:24 / km
ahr:163 max:203 shoes: Ron Swanson (Adidas Supernova

Home from work with 20' uphill tempo effort.

Wednesday Sep 28, 2016 #

7 PM

Running warm up/down 6:23 intensity: (21 @0) + (5:34 @1) + (28 @2) 0.98 km (6:32 / km) +19m 5:56 / km
ahr:136 max:148 shoes: Nina (O-Roc 280)

Orienteering (night) 48:17 intensity: (1:47 @1) + (9:55 @2) + (16:40 @3) + (17:21 @4) + (2:34 @5) **** 4.53 km (10:39 / km) +254m 8:19 / km
ahr:169 max:190 15c shoes: Nina (O-Roc 280)

Harry Lagerts Nattcup #3

This was fun and I didn't get lost. Well, maybe I did a teeny tiny bit. I was way less afraid of the dark, too.

Race is barely over and already there are 20 routes uploaded in my class on Livelox.

Cycling warm up/down 20:00 [2]

To/from the race.

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