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Training Log Archive: dm

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Running27 32:44:00 12.24 19.7
  Circuits12 5:20:00
  Cycling3 1:31:00
  Exercises, sprints8 1:21:00
  Total31 40:56:00 12.24 19.7

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Sunday Jan 31, 2010 #

Running intervals 37:00 [3]
max:156

5 Hills in nordstrand - 1.05k, 100m climb. 5'30ish. Another go to get an I4 session, failed again...

Running warm up/down 51:00 [1]

And jogging down some of the hills

Saturday Jan 30, 2010 #

Running long 1:22:00 [2]

Steady in snow over g. twice. Tired

Friday Jan 29, 2010 #

Running intervals 40:00 [3]

Long reps over grønliasen on snowy paths. Not much in I3...

Running long 21:00 [2]

Running warm up/down 15:00 [1]

Thursday Jan 28, 2010 #

Running warm up/down 35:00 [1]

Including long recovery

Running intervals 50:00 [3]

6 long reps on roads

Exercises, sprints 10:00 [2]

Wednesday Jan 27, 2010 #

Running warm up/down 25:00 [1]

Exercises, sprints 10:00 [2]

Running intervals 30:00 [3]

Repeat of monday with a determination to hit i4. Unfortunately a bit of new snow made it hard - lost by 4 secs total, but a good effort considering...

Tuesday Jan 26, 2010 #

Cycling warm up/down 15:00 [1]

Cycling intervals 10:00 [5]

30/15 - interval week so did a few...

Circuits 40:00 [2]

Monday Jan 25, 2010 #

Exercises, sprints 10:00 [2]

Running warm up/down 25:00 [1]

Running intervals 30:00 [3]

4 reps - supposed to be I4 but not quite there

Sunday Jan 24, 2010 #

Running 1:30:00 [2]

Along the black strip, out to skullerud and more.

Exercises, sprints 14:00 [2]

Saturday Jan 23, 2010 #

Running warm up/down 15:00 [1]

Running intervals 45:00 [3]

Long reps, found a thin black strip amongst the white, pretty good conditions (only -6). Kept them flat. Feel like I am making progress w my running technique - maybe just the unusual feeling of asphalt...

Exercises, sprints 10:00 [2]

Friday Jan 22, 2010 #

Running 1:35:00 [2]

Hilly run over grønl. on snowy path several times

Thursday Jan 21, 2010 #

Circuits 25:00 [2]

Legs

Running long 1:13:00 [2]

Snowing again. Slippy on roads. With no headlamp and road shoes, decided to go into the forest and had a pleasant run by the lights of Oslo. Can't do that with no snow...

Wednesday Jan 20, 2010 #

Cycling warm up/down 10:00 [1]

Circuits 40:00 [2]

Tuesday Jan 19, 2010 #

Circuits 15:00 [2]

Core

Running warm up/down 20:00 [1]

Rather short warm up, late out after afternoon nap and feeding Scott

Running intervals 34:00 [4]

8*1k indoors again, 1' rec. (plus a bit of waiting for Mikkel who was a few seconds back). A few seconds quicker average than last time - felt a bit harder but had not bulled it...

Exercises, sprints 7:00 [2]

Monday Jan 18, 2010 #

Running 1:10:00 [2]

Going to be progression but never progressed - new snow and slippy

Sunday Jan 17, 2010 #

Running warm up/down 12:00 [1]

Running long 1:33:00 [2] 19.7 km (4:43 / km)

On snowy roads to Siggerud, return

Circuits 15:00 [2]

Saturday Jan 16, 2010 #

Running warm up/down 30:00 [1]

Running intervals 20:00 [3]

Few intervals over grønl.

Circuits 25:00 [2]

Friday Jan 15, 2010 #

Running long 1:43:00 [2]

On hardened paths twice over grønliasen. Good to run a bit longer

Thursday Jan 14, 2010 #

Running warm up/down 35:00 [1]

Running intervals 34:00 [4]
max:174

8*1k, 1' rec on a crowded ekeberg hall 200m track. Great to be running in the warmth and at some speed, as well as to see the club.

Exercises, sprints 15:00 [2]

Wednesday Jan 13, 2010 #

Running 1:16:00 [2]

Progression on roads. Did not progress enough...

Circuits 15:00 [2]

Core

Tuesday Jan 12, 2010 #

Running long 1:08:00 [2]

progression on paths. packed snow now and speed ok

Monday Jan 11, 2010 #

Running warm up/down 20:00 [1]

Running intervals 45:00 [3]

Took the chance with it getting up to -10 degrees, 3 long reps along ingierstrand and home. Got up a good hr.

Exercises, sprints 5:00 [2]

Sunday Jan 10, 2010 #

Circuits 25:00 [2]

legs

Cycling intervals 30:00 [4]

5*4' on rollers. -20 outside still, +20 inside...

Cycling warm up/down 26:00 [1]

Note

Not a great weeks training - the temperature did not help. However we can now get a more fixed routine with Scott at home and it cannot be so cold for ever...

Saturday Jan 9, 2010 #

Running 1:10:00 [2]

Steady - still -20

Circuits 50:00 [2]

Friday Jan 8, 2010 #

Circuits 15:00 [2]

Core

Thursday Jan 7, 2010 #

Running long 1:01:00 [2]

Steady - felt cold so played safe again.

Wednesday Jan 6, 2010 #

Running 1:13:00 [2]

As yesterday...

Tuesday Jan 5, 2010 #

Running long 1:13:00 [2]

Felt cold when I got out so dropped the reps. It was cold, -20, so wise choice.

Monday Jan 4, 2010 #

Running 58:00 [2]

Progression run

Sunday Jan 3, 2010 #

Running long 1:30:00 [2]

Steady tour of vigelands artworks - covered in a bit of snow still

Circuits 15:00 [2]

Core

Saturday Jan 2, 2010 #

Running long 1:15:00 [2]

Progression run round frognerpark and then a bit harder up to vinderen. Snowy and a bit slippy.

Friday Jan 1, 2010 #

Running warm up/down 20:00 [1]

Running tempo 25:00 [3]

Loop on snowy paths. A bit short of time.-(

Circuits 40:00 [2]

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