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Training Log Archive: tnipen

In the 19 days ending Aug 22, 2016:

activity	#	time	miles		km		+m	load
Running	9	9:22:26	57.54	(9:46)	92.61	(6:04)	1664	112.5
Trail running	2	3:43:05	18.85	(11:50)	30.34	(7:21)	1004	44.6
Orienteering	2	2:15:25	10.59	(12:48)	17.04	(7:57)	423	108.3
Tempo	1	29:40	4.97	(5:58)	8.0	(3:42)	14	23.7
Intervals	1	10:00	1.99	(5:02)	3.2	(3:08)		10.0
Total	11	16:00:36	93.94	(10:14)	151.19	(6:21)	3105	299.2

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Sunday Aug 21, 2016 #

9 AM

Running 1:45:40 [2] 18.84 km (5:36 / km) +272m 5:14 / km
shoes: Hyperspeed 5

Long run with Ivar and Mikael around Maridalsvannet. Nice day out.

Saturday Aug 20, 2016 #

12 PM

Intervals 10:00 [5] 3.2 km (3:07 / km)
shoes: Mizuno Universe 2011

First run in a week after been sick. Went to the track with Louise to do some 400s. Did 7x400 and 2x200. Could feel I didn't have much to give on these, but feeling better.
70.3 -- 0'50
75.3 -- 0'39
39.2 -- 1'11
41.4 -- 3'12
71.3 -- 0'44
77.1 -- 0'43
78.3 -- 0'40
76.8

Running warm up/down 40:00 [2] 4.0 km (10:00 / km) +17m 9:48 / km

Monday Aug 15, 2016 #

Note
(sick)

Head cold and sore throat

Sunday Aug 14, 2016 #

12 PM

Orienteering 52:25 [4] 6.04 km (8:41 / km) +229m 7:18 / km
shoes: Icebugs blue 2015

Nighthawk WRE, had a pretty bad race were I made mistakes on most controls. Couldn't focus today.

Trail running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Icebugs blue 2015

2 PM

Running 44:52 [2] 8.48 km (5:18 / km) +155m 4:51 / km
shoes: Asics Nimbus 2013

Easy run in the afternoon.

Friday Aug 12, 2016 #

10 PM

Orienteering 1:23:00 [4] 11.0 km (7:33 / km) +194m 6:56 / km
ahr:155 max:158 shoes: Icebugs blue 2015

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Thursday Aug 11, 2016 #

9 PM

Running 37:13 [2] 6.84 km (5:26 / km) +62m 5:12 / km
shoes: Asics Nimbus 2013

Wednesday Aug 10, 2016 #

5 PM

Running 40:10 [2] 8.58 km (4:41 / km) +122m 4:22 / km
shoes: Asics Nimbus 2013

Monday Aug 8, 2016 #

5 PM

Running warm up/down 35:42 [2] 6.04 km (5:55 / km) +2m 5:54 / km
shoes: Hyperspeed 5

Tempo 29:40 [4] 8.0 km (3:42 / km) +14m 3:41 / km
shoes: Hyperspeed 5

8k tempo with Mathias along the Rhine River on gravel roads. Headwind on the way out, and Mathias apparently was struggling to hang on. Then he flew by like a rocket when we turned around and finished 36s ahead. Quite tired legs today, but we ran well. Warm outside, high 20s.

Sunday Aug 7, 2016 #

11 AM

Running 2:20:58 [2] 21.92 km (6:26 / km) +667m 5:35 / km
shoes: Asics Nimbus 2013

Ran from St. Peter to Kandel (1241 m) in the Black Forest. Germans know how to do thing and we found a biergarten at the top. Downhill running on half a litre of Hefeweizen past a couple of wind mills. Nice sunny day, great views, this place is amazing.

After the run, N(ipen)TSB continued on to the crash site of the Überlingen disaster, a mid-air collision of two large jets in 2002.

Saturday Aug 6, 2016 #

10 AM

Trail running 3:18:05 [2] 27.34 km (7:15 / km) +1004m 6:07 / km
shoes: Inov8 190

Long run with Mathias in the Vosges Mountains. Started at Col de Calvaire then ran the open ridge to Col de la Schlucht. Then we decended below the ridge and ran by 4 very different lakes. The first one, Lac Vert, is indeed very green. The second one, Lac des Truites, was the most scenic one, as it was at the base of impressive cliffs. Lac Noir, was the least nice one, as it was partly drained and had hydroelectric stuff on the other side. Lac Blanc had clear water, but was also right by a road.

Nice day out. Highest point was just over 1300 m.

Friday Aug 5, 2016 #

Event: 2016 Summer Olympics

Thursday Aug 4, 2016 #

2 PM

Running 1:32:51 [2] 13.91 km (6:41 / km) +367m 5:54 / km
shoes: Inov8 190

Easy run with Mathias in Freiburg, south to Merzhausen and back through Vauban. Some nice views towards Kandel (1241 m), Blauen (1165 m), and a few other mountains.

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