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Training Log Archive: naomi

In the 7 days ending Aug 18, 2013:

activity # timemileskm+m
  Running10 8:21:06 58.33(8:35) 93.88(5:20) 1394
  Orienteering1 1:02:18 4.57(13:37) 7.36(8:28) 323
  Strength1 30:00
  Total11 9:53:24 62.91 101.24 1717

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MoTuWeThFrSaSu

Sunday Aug 18, 2013 #

1 PM

Running 1:23:18 intensity: (48:39 @1) + (32:19 @2) + (2:20 @3) 17.2 km (4:51 / km) +239m 4:32 / km
ahr:147 max:165

"long" one. didnt feel very good and i didnt like the wind on the last uphill ks... got 100km this week + 2 interval trainings. thats what i wanted. good.

Saturday Aug 17, 2013 #

7 PM

Running 1:08:54 intensity: (1:01:30 @1) + (7:24 @2) 12.51 km (5:30 / km) +262m 4:59 / km
ahr:138 max:159

flatrunden with aapo. quite a bit of water and mud on the paths/swamps.

Friday Aug 16, 2013 #

4 PM

Running 43:14 intensity: (28:07 @1) + (3:01 @2) + (2:01 @3) + (9:59 @4) + (6 @5) 8.39 km (5:09 / km) +44m 5:01 / km
ahr:148 max:182

wanted to run 6 - 10 x 1000. managed 4... and they were slow (32, 26, 34, 33 :x). huge difference between tuesday and today. so i guess i wait for better days again :)

Thursday Aug 15, 2013 #

9 AM

Running 37:44 intensity: (27:47 @1) + (9:26 @2) + (27 @3) + (4 @4) 7.36 km (5:08 / km) +85m 4:51 / km
ahr:142 max:171

5 PM

Running 20:50 intensity: (18:50 @1) + (2:00 @2) 3.85 km (5:25 / km) +104m 4:46 / km
ahr:142 max:153

into estenstadmarka to make some photos for noname.
8 PM

Running 18:32 intensity: (18:09 @1) + (23 @2) 4.1 km (4:31 / km) +3m 4:30 / km
ahr:135 max:152

home afterwards

Wednesday Aug 14, 2013 #

9 AM

Running 50:33 intensity: (32:19 @1) + (17:40 @2) + (34 @3) 9.8 km (5:10 / km) +100m 4:55 / km
ahr:145 max:163

loop into town to the bakery for some nice bread. didnt feel well so just jogged. hamstrings sore from yesterday which isnt a surprise after the first interval session in ages.
7 PM

Orienteering 1:02:18 intensity: (55:23 @1) + (6:51 @2) + (4 @3) 7.36 km (8:28 / km) +323m 6:56 / km
ahr:132 max:165

woa, tired. hang out some controls for the others and the plan was do run a corridor back but i was too tired. so i ran around on paths back to the car. hammies quite stiff ... ^^

Tuesday Aug 13, 2013 #

6 PM

Running 1:27:35 intensity: (50:23 @1) + (10:42 @2) + (2:12 @3) + (5:19 @4) + (18:59 @5) 12.78 km (6:51 / km) +306m 6:07 / km
ahr:152 max:195

ints. 8 x 3' with 2' break at vogelrunden. felt really good. running fast was easy.

Monday Aug 12, 2013 #

9 AM

Running 40:30 intensity: (12:45 @1) + (19:21 @2) + (7:14 @3) + (1:10 @4) 8.41 km (4:49 / km) +94m 4:34 / km
ahr:154 max:176

6 PM

Running 49:56 intensity: (25:27 @1) + (22:05 @2) + (2:24 @3) 9.48 km (5:16 / km) +157m 4:52 / km
ahr:149 max:170

the students are back in town. ran with the group to dragvoll via bekken and home afterwards.

Strength 30:00 [3]

core

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