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Training Log Archive: naomi

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running29 20:22:54 141.27(8:39) 227.35(5:23) 4006
  Bike2 1:58:15
  Games1 57:31
  Strength2 56:00
  Total32 24:14:40 141.27 227.35 4006

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Friday Nov 29, 2013 #

2 PM

Running 37:50 [1] 7.0 km (5:24 / km) +61m 5:11 / km

Thursday Nov 28, 2013 #

2 PM

Running 40:38 [1] 7.82 km (5:12 / km) +65m 4:59 / km

with felix

Wednesday Nov 27, 2013 #

10 AM

Running 26:57 intensity: (12:17 @1) + (10:53 @2) + (3:46 @3) + (1 @4) 5.66 km (4:46 / km) +72m 4:29 / km
ahr:149 max:171

worked until 2 the 2 last nights. hard to get up in the morning and felt bad when i ran to the bakery to get some bread. everything is going to change next year ... hopefully
C • change 1

Tuesday Nov 26, 2013 #

9 PM

Running 39:51 intensity: (19:07 @1) + (19:23 @2) + (1:21 @3) 8.67 km (4:36 / km) +97m 4:21 / km
ahr:149 max:169

in shorts on ice. quite slippery. slipped once :X

Monday Nov 25, 2013 #

6 PM

Running 49:54 intensity: (40:01 @1) + (9:52 @2) + (1 @3) 9.03 km (5:32 / km) +140m 5:08 / km
ahr:140 max:162

Strength 30:00 [3]

Sunday Nov 24, 2013 #

6 PM

Running 1:25:13 intensity: (1:16:11 @1) + (9:02 @2) 15.02 km (5:40 / km) +233m 5:16 / km
ahr:140 max:159

now its winter. 10cm snow everywhere :) but still around 0 so quite wet ...
C • Winter 2

Thursday Nov 21, 2013 #

6 PM

Running 54:16 intensity: (49:59 @1) + (4:17 @2) 10.2 km (5:19 / km) +173m 4:54 / km
ahr:137 max:157

Wednesday Nov 20, 2013 #

6 PM

Running 1:14:57 intensity: (1:09:37 @1) + (5:20 @2) 12.29 km (6:06 / km) +377m 5:17 / km
ahr:133 max:160

easy in the forest on snow and ice. winter is here. nice :)

Tuesday Nov 19, 2013 #

6 PM

Running 26:48 intensity: (24:35 @1) + (2:13 @2) 4.43 km (6:03 / km) +66m 5:38 / km
ahr:134

6' ints with 1' break on the menu today. but my stomach was not on my side. happy to get home^^

Monday Nov 18, 2013 #

6 PM

Running 1:38:52 intensity: (1:22:37 @1) + (13:04 @2) + (3:07 @3) + (4 @4) 16.46 km (6:00 / km) +548m 5:09 / km
ahr:138 max:171

Sunday Nov 17, 2013 #

1 PM

Running 1:47:09 intensity: (1:39:19 @1) + (7:43 @2) + (7 @3) 16.26 km (6:35 / km) +593m 5:34 / km
ahr:134 max:166

liaåsen with sondre. slowest time ever :) but we had fun. some snow on top. nice :)

Saturday Nov 16, 2013 #

5 PM

Running 34:59 intensity: (29:27 @1) + (3:01 @2) + (40 @3) + (1:24 @4) + (27 @5) 7.3 km (4:48 / km) +123m 4:25 / km
ahr:144 max:184

STORM!!!

Friday Nov 15, 2013 #

5 PM

Running 54:42 intensity: (23:10 @1) + (26:07 @2) + (5:25 @3) 11.33 km (4:50 / km) +291m 4:17 / km
ahr:150 max:169

estenstadhytta in the dark. felt surprisingly well. still a bit stiff from soccer yesterday. extremely bad weather. storm and rain. didnt meet a single person in the forest ... quite unusual in norway!

Thursday Nov 14, 2013 #

6 PM

Running 15:35 intensity: (9:24 @1) + (6:04 @2) + (7 @3) 3.21 km (4:52 / km) +80m 4:19 / km
ahr:147 max:162

7 PM

Games (soccer) 57:31 intensity: (34:42 @1) + (12:39 @2) + (7:40 @3) + (2:30 @4)
ahr:145 max:178

8 PM

Running 16:20 intensity: (15:49 @1) + (31 @2) 3.15 km (5:11 / km) +6m 5:08 / km
ahr:140 max:153

Tuesday Nov 12, 2013 #

5 PM

Running 44:44 intensity: (32:04 @1) + (4:44 @2) + (1:02 @3) + (3:54 @4) + (3:00 @5) 8.2 km (5:27 / km) +187m 4:54 / km
ahr:143 max:189

Monday Nov 11, 2013 #

6 PM

Running 54:28 intensity: (53:46 @1) + (42 @2) 9.38 km (5:48 / km) +145m 5:23 / km
ahr:129 max:155

wanted to run longer but felt quite bad :/ we got some snow :)

Sunday Nov 10, 2013 #

3 PM

Running warm up/down 14:21 intensity: (5:38 @1) + (7:06 @2) + (1:37 @3) 3.08 km (4:39 / km) +70m 4:11 / km
ahr:151 max:167

4 PM

Bike (Spinning) 59:29 intensity: (48:59 @1) + (7:23 @2) + (1:23 @3) + (1:33 @4) + (11 @5)
ahr:131 max:183

no spirit. managed to push the last interval.
5 PM

Running warm up/down 14:20 intensity: (7:54 @1) + (5:54 @2) + (32 @3) 3.23 km (4:26 / km) +14m 4:21 / km
ahr:147 max:167

Saturday Nov 9, 2013 #

2 PM

Running 38:22 intensity: (28:43 @1) + (7:09 @2) + (1:37 @3) + (50 @4) + (3 @5) 7.04 km (5:27 / km) +101m 5:05 / km
ahr:143 max:182

Friday Nov 8, 2013 #

6 PM

Running warm up/down 7:45 intensity: (6:04 @1) + (45 @2) + (56 @3) 1.76 km (4:24 / km)
ahr:139 max:170

Running race 9:39 intensity: (27 @1) + (3 @2) + (4 @3) + (57 @4) + (8:08 @5) 3.0 km (3:13 / km)
ahr:187 max:200

3:09, 3:17, 3:13. not what i had hoped for but i am satisfied when taking the training background into account. realised after 2 km that i wont reach 9:30. good felix was there to push me. did beat him by 1 second :D
C • Racing 4
7 PM

Running warm up/down 12:10 [1] 2.1 km (5:48 / km)
ahr:131 max:144

Thursday Nov 7, 2013 #

7 PM

Running 30:06 intensity: (27:21 @1) + (2:45 @2) 5.85 km (5:09 / km) +92m 4:46 / km
ahr:135 max:156

Wednesday Nov 6, 2013 #

6 PM

Running 42:25 intensity: (38:14 @1) + (4:05 @2) + (6 @3) 8.66 km (4:54 / km) +88m 4:40 / km
ahr:141 max:169

easy jog with felix

Tuesday Nov 5, 2013 #

8 PM

Running 42:38 intensity: (16:53 @1) + (9:05 @2) + (4:05 @3) + (8:14 @4) + (4:21 @5) 8.98 km (4:45 / km) +32m 4:40 / km
ahr:158 max:190

prep for 3k on friday. 10 x 400m in race pace (aimed at 76'') with 30'' breaks. went well. 76, 76, 75, 76, 75, 74, 75, 76, 77, 75, 73. I guess I have a realistic chance for 9:30.
C • 9:30 2

Monday Nov 4, 2013 #

6 PM

Running 54:54 intensity: (51:43 @1) + (2:37 @2) + (34 @3) 9.89 km (5:33 / km) +162m 5:08 / km
ahr:133 max:168

Strength 26:00 [3]

Sunday Nov 3, 2013 #

3 PM

Running 27:43 intensity: (18:41 @1) + (6:53 @2) + (1:51 @3) + (18 @4) 4.93 km (5:38 / km) +151m 4:53 / km
ahr:145 max:181

as good as i felt on friday as bad i felt today ...
4 PM

Bike (Spinning) 58:46 intensity: (39:47 @1) + (9:26 @2) + (9:32 @3) + (1 @4)
ahr:137 max:171

5 PM

Running 13:46 intensity: (9:59 @1) + (3:47 @2) 2.99 km (4:37 / km) +3m 4:35 / km
ahr:146 max:157

Friday Nov 1, 2013 #

4 PM

Running 51:32 intensity: (24:46 @1) + (7:40 @2) + (2:12 @3) + (5:17 @4) + (11:37 @5) 10.45 km (4:56 / km) +36m 4:51 / km
ahr:156 max:193

ints at øya. 6 x 1k with start every 4:30. went well. 3:20, 3:17, 3:17, 3:14, 3:14, 3:09.

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