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Training Log Archive: naomi

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Running27 20:09:03 131.0(9:14) 210.83(5:44) 4321
  Paddling11 9:40:19 4.38 7.05
  Bike3 3:03:46 30.68 49.37 892
  Games1 2:45:00
  Orienteering3 2:31:32 13.52(11:12) 21.76(6:58) 651
  Total40 38:09:40 179.58 289.01 5864

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Tuesday Feb 28, 2017 #

Note
(injured)

giving the knee a break

Monday Feb 27, 2017 #

5 PM

Running 16:41 intensity: (6:03 @1) + (10:38 @2) 3.23 km (5:09 / km) +82m 4:35 / km
ahr:149 max:159 (injured)

Bike (spinngin) 46:17 intensity: (26:09 @1) + (6:57 @2) + (4:08 @3) + (6:33 @4) + (2:30 @5)
ahr:150 max:192

7 PM

Running 17:55 intensity: (17:00 @1) + (55 @2) 3.25 km (5:31 / km) +10m 5:26 / km
ahr:134 max:153 (injured)

Sunday Feb 26, 2017 #

10 AM

Paddling (ergo) 30:01 [1]
ahr:110 max:120

bad feeling in general today but managed to squeeze out 30 minutes.
11 AM

Running 3:15 [1] 0.5 km (6:30 / km)
ahr:114 max:115

one more treadmill test and its definitely getting better fast. stopped after 500 m as i "felt something"

Saturday Feb 25, 2017 #

10 AM

Paddling (ergo) 1:04:55 [1]
ahr:115 max:133

11 AM

Running 46 [1] 0.12 km (6:23 / km)
ahr:105 max:111

knee test on the treadmill. felt weird so i stopped xD

Friday Feb 24, 2017 #

Note
(injured) (rest day)

my right knee is quite painful so it's a rest day today. don't think its anything severe. looking at how fast i started to run a lot again after being sick its actually not a surprise. i should have known better...
C • :( 1

Thursday Feb 23, 2017 #

8 PM

Running 22:27 intensity: (21:32 @1) + (55 @2) 4.59 km (4:53 / km) +15m 4:49 / km
ahr:138 max:152

to pirbadet

Paddling (canoe polo) 1:30:00 [2]

10 PM

Running 22:25 intensity: (7:57 @1) + (13:39 @2) + (49 @3) 4.18 km (5:22 / km) +72m 4:56 / km
ahr:150 max:169

home

Wednesday Feb 22, 2017 #

4 PM

Running 55:53 intensity: (33:51 @1) + (17:52 @2) + (3:36 @3) + (33 @4) + (1 @5) 11.23 km (4:58 / km) +105m 4:45 / km
ahr:147 max:182

10 PM

Paddling (ergo) 41:04 [1]
ahr:120 max:129

set a new ahr record while listening to stephen hawking #nerd

Tuesday Feb 21, 2017 #

6 PM

Running 30:00 intensity: (27:37 @1) + (2:23 @2) 5.52 km (5:26 / km) +45m 5:13 / km
ahr:132 max:160

easy jog

Monday Feb 20, 2017 #

Note
(rest day)

Sunday Feb 19, 2017 #

10 AM

Running 2:57:30 intensity: (2:34:54 @1) + (21:26 @2) + (1:10 @3) 24.87 km (7:08 / km) +914m 6:02 / km
ahr:136 max:170

longjog in bymarka with jacob and helen. rain, wind and some degrees above 0. nice almost snow and icefree conditions to begin with but quite some ice andsnow (tough on the way up but hardpacked down) later on. nice one!

Saturday Feb 18, 2017 #

10 AM

Running 2:16:51 intensity: (1:28:54 @1) + (46:26 @2) + (1:31 @3) 20.93 km (6:32 / km) +662m 5:39 / km
ahr:144 max:165

with jacob og helen in estenstadmarka.
7 PM

Paddling (ergo) 41:17 [1] 0.38 km (1:48:38 / km)
ahr:112 max:132

Friday Feb 17, 2017 #

4 PM

Running 56:04 intensity: (38:22 @1) + (4:16 @2) + (2:29 @3) + (6:56 @4) + (4:01 @5) 11.34 km (4:57 / km) +103m 4:44 / km
ahr:149 max:190

4 x 1000 with 1' break at leangen. 3:25, 26, 27, 21. good to see there is still something like speed left :)

Thursday Feb 16, 2017 #

8 PM

Running 21:07 intensity: (12:17 @1) + (8:50 @2) 4.57 km (4:37 / km) +24m 4:30 / km
ahr:143 max:160

to pirbadet after i woke up again ... xD

Paddling (canoe polo) 50:00 [2]

Wednesday Feb 15, 2017 #

5 PM

Running 39:31 intensity: (28:26 @1) + (11:05 @2) 6.51 km (6:04 / km) +229m 5:10 / km
ahr:140 max:159

to baklidammen
6 PM

Orienteering 50:59 intensity: (13:04 @1) + (19:16 @2) + (17:07 @3) + (1:32 @4) 6.48 km (7:52 / km) +228m 6:41 / km
ahr:157 max:174

night orienteering
7 PM

Running 30:47 intensity: (22:01 @1) + (7:22 @2) + (1:24 @3) 5.71 km (5:23 / km) +66m 5:06 / km
ahr:142 max:166

home

Tuesday Feb 14, 2017 #

6 PM

Running 17:55 intensity: (13:46 @1) + (4:09 @2) 3.67 km (4:53 / km) +21m 4:45 / km
ahr:142 max:158

down to skansen
7 PM

Paddling 1:08:59 intensity: (1:06:48 @1) + (1:31 @2) + (40 @3) 6.67 km (10:20 / km)
ahr:119 max:166

padling on nidelva with sergey and rachel. quite strong current on the way up.
9 PM

Running 21:16 intensity: (13:33 @1) + (7:43 @2) 3.86 km (5:30 / km) +96m 4:54 / km
ahr:146 max:159

home

Monday Feb 13, 2017 #

6 PM

Running 1:46:31 intensity: (1:10:54 @1) + (29:17 @2) + (6:20 @3) 17.34 km (6:09 / km) +530m 5:20 / km
ahr:143 max:167

flatrunden to liaåsen with isak. legs heavy but very nice to run :) try to fix those legs with a lot of sleep but might have to take it easier the next days.

Sunday Feb 12, 2017 #

3 PM

Running 1:04:28 intensity: (48:29 @1) + (14:57 @2) + (1:02 @3) 11.5 km (5:36 / km) +192m 5:10 / km
ahr:144 max:165

easy sunday run with magne in estenstadmarka. nice one.

Saturday Feb 11, 2017 #

4 PM

Orienteering 46:41 intensity: (21:39 @1) + (10:17 @2) + (7:13 @3) + (7:15 @4) + (17 @5) 9.44 km (4:57 / km) +125m 4:38 / km
ahr:154 max:183

o ints
5 PM

Paddling (ergo) 43:24 [1]
ahr:114 max:131

6 PM

Running 15:30 intensity: (7:48 @1) + (7:42 @2) 2.69 km (5:45 / km) +79m 5:01 / km
ahr:144 max:160

home

Friday Feb 10, 2017 #

4 PM

Running 1:14:20 intensity: (49:17 @1) + (7:20 @2) + (2:34 @3) + (9:05 @4) + (6:04 @5) 14.32 km (5:12 / km) +132m 4:58 / km
ahr:149 max:191

20 x ~200 m in leangen. bit less than 20'' break. surprised how well it went :)

Thursday Feb 9, 2017 #

8 PM

Running 23:20 intensity: (12:53 @1) + (4:49 @2) + (5:34 @3) + (4 @4) 4.66 km (5:00 / km) +18m 4:54 / km
ahr:149 max:173

to pirbadet

Paddling (canoe polo) 1:00:00 [2]

Wednesday Feb 8, 2017 #

5 PM

Running 27:51 intensity: (14:31 @1) + (13:03 @2) + (17 @3) 4.21 km (6:37 / km) +191m 5:23 / km
ahr:145 max:163

to the start
6 PM

Orienteering 53:52 intensity: (23:10 @1) + (14:51 @2) + (6:58 @3) + (8:53 @4) 5.84 km (9:13 / km) +298m 7:21 / km
ahr:153 max:181

night-o.
7 PM

Running 26:24 intensity: (16:16 @1) + (10:08 @2) 4.88 km (5:25 / km) +56m 5:07 / km
ahr:145 max:160

home

Tuesday Feb 7, 2017 #

6 PM

Running 28:22 intensity: (21:29 @1) + (6:45 @2) + (8 @3) 5.35 km (5:18 / km) +108m 4:49 / km
ahr:140 max:163

easy

Monday Feb 6, 2017 #

8 AM

Running 31:35 intensity: (9:35 @1) + (19:01 @2) + (2:59 @3) 6.39 km (4:56 / km) +86m 4:38 / km
ahr:153 max:169

morning run. felt terrible.
8 PM

Paddling (ergo) 31:39 [3]

Sunday Feb 5, 2017 #

11 AM

Bike (MTB) 2:01:08 intensity: (1:09:25 @1) + (37:22 @2) + (12:59 @3) + (1:22 @4) 44.41 km (22.0 kph) +817m
ahr:144 max:175

around jonsvatnet (for the first time) and then up to theisendammen. quite icy in places so it was "interesting" without spikes on the bike.

Games (icehockey) 2:45:00 [3]

5 PM

Bike (MTB) 16:21 intensity: (13:46 @1) + (2:21 @2) + (14 @3) 4.95 km (18.2 kph) +75m
ahr:132 max:163

home

Saturday Feb 4, 2017 #

9 AM

Running 1:25:55 intensity: (30:36 @1) + (45:33 @2) + (9:41 @3) + (5 @4) 15.72 km (5:28 / km) +263m 5:03 / km
ahr:151 max:171

Friday Feb 3, 2017 #

8 PM

Paddling (ergo) 59:00 [3]

Thursday Feb 2, 2017 #

Note
(rest day)

Wednesday Feb 1, 2017 #

6 PM

Running 54:24 [1] 9.67 km (5:38 / km) +222m 5:03 / km

first time in my life i have seen a badger live in the forest :)

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