harderetrening

19/3 Skillebekk-Grorud 7,15 km

Thu, 02 Apr 2009 20:01:01 GMT

http://trail.motionbased.com/trail/activity/7829279

Summary Data
Total Time (h:m:s)	0:34:59	4:53 pace
Moving Time (h:m:s)	0:34:58	4:53 pace
Distance (km)	7.15
Moving Speed (kph)	12.3 avg.	18.2 max.
Elevation Gain (m)	+121 / -142

Avg. Heart Rate	166 bpm	Zone 5.0

18/3 Skillebekk-Grorud 6 km

Thu, 02 Apr 2009 19:59:29 GMT

http://trail.motionbased.com/trail/activity/7823127

Summary Data
Total Time (h:m:s)	0:29:38	4:53 pace
Moving Time (h:m:s)	0:29:33	4:52 pace
Distance (km)	6.06
Moving Speed (kph)	12.3 avg.	18.3 max.
Elevation Gain (m)	+96 / -128

Avg. Heart Rate	167 bpm	Zone 5.0

Skillebekk-Ammerud-Vestlisv. 11 km

Thu, 02 Apr 2009 19:58:13 GMT

http://trail.motionbased.com/trail/activity/7809898

Summary Data
Total Time (h:m:s)	1:03:07	5:39 pace
Moving Time (h:m:s)	1:03:06	5:39 pace
Distance (km)	11.15
Moving Speed (kph)	10.6 avg.	23.0 max.
Elevation Gain (m)	+208 / -221

Avg. Heart Rate	153 bpm	Zone 4.3

Skillebekk-Ammerud-Vestlisv. 11 km

Thu, 02 Apr 2009 19:58:09 GMT

http://trail.motionbased.com/trail/activity/7809898

Summary Data
Total Time (h:m:s)	1:03:07	5:39 pace
Moving Time (h:m:s)	1:03:06	5:39 pace
Distance (km)	11.15
Moving Speed (kph)	10.6 avg.	23.0 max.
Elevation Gain (m)	+208 / -221

Avg. Heart Rate	153 bpm	Zone 4.3

14/3 Skillebekk-Grorud 8 km

Thu, 02 Apr 2009 19:56:29 GMT

http://trail.motionbased.com/trail/activity/7790011

Summary Data
Total Time (h:m:s)	0:42:00	5:17 pace
Moving Time (h:m:s)	0:41:55	5:16 pace
Distance (km)	7.94
Moving Speed (kph)	11.4 avg.	16.1 max.
Elevation Gain (m)	+151 / -161

Avg. Heart Rate	165 bpm	Zone 4.9

12/3 Skillebekk-Vestli-Grorud 10 km

Thu, 02 Apr 2009 19:54:45 GMT

http://trail.motionbased.com/trail/activity/7790012

Summary Data
Total Time (h:m:s)	1:02:06	6:11 pace
Moving Time (h:m:s)	1:02:05	6:11 pace
Distance (km)	10.02
Moving Speed (kph)	9.7 avg.	21.8 max.
Elevation Gain (m)	+204 / -217

Avg. Heart Rate	150 bpm	Zone 4.1

11/3 Skillebekk-Grorud 8 km (intervaller)

Wed, 11 Mar 2009 20:52:00 GMT

http://trail.motionbased.com/trail/activity/7774871

Summary Data
Total Time (h:m:s)	0:42:44	5:18 pace
Moving Time (h:m:s)	0:42:42	5:18 pace
Distance (km)	8.04
Moving Speed (kph)	11.3 avg.	21.6 max.
Elevation Gain (m)	+156 / -169

Avg. Heart Rate	158 bpm	Zone 4.6

Lap	Tid	TotalTid	Distanse Km	Snitt km/h	PulsSNITT	PulsMAX	Kcal
1	7:08	(7:08)	1.37	11,5	141	156	125
2	2:11	(9:19)	0.52	14,2	163	172	48
3	4:50	(14:09)	0.88	10,9	162	172	83
4	1:31	(15:40)	0.36	14,2	165	171	32
5	2:16	(17:56)	0.32	8,47	158	171	27
6	2:28	(20:24)	0.59	14,3	162	176	53
7	3:14	(23:38)	0.52	9,64	159	176	48
8	2:18	(25:56)	0.54	14,0	170	178	49
9	1:29	(27:25)	0.17	6,87	162	178	15
10	2:13	(29:38)	0.57	15,4	165	176	49
11	1:35	(31:13)	0.24	9,09	164	177	22
12	0:57	(32:10)	0.24	15,1	162	170	21
13	10:26	(42:36)	1.75	10,0	160	171	160

9/3 Skillebekk-Kalbakken 10,14 km

Mon, 09 Mar 2009 22:04:51 GMT

http://trail.motionbased.com/trail/activity/7765381

Summary Data
Total Time (h:m:s)	0:53:26	5:15 pace
Moving Time (h:m:s)	0:53:20	5:15 pace
Distance (km)	10.14
Moving Speed (kph)	11.4 avg.	23.1 max.
Elevation Gain (m)	+173 / -187

Avg. Heart Rate	164 bpm	Zone 4.9

Lap	Tid	TotalTid	Distanse Km	Snitt km/h	PulsSNITT	PulsMAX	Kcal
1	13:51	(13:51)	2.83	12,2	162	175	261
2	1:07	(14:58)	0.12	6,44	164	171	10
3	3:18	(18:16)	0.71	12,9	168	176	63
4	1:54	(20:10)	0.29	9,15	167	176	28
5	1:36	(21:46)	0.37	13,8	166	171	32
6	1:01	(22:47)	0.13	7,67	163	171	13
7	2:10	(24:57)	0.50	13,8	164	173	44
8	3:55	(28:52)	0.66	10,1	163	174	63
9	1:49	(30:41)	0.43	14,2	167	173	37
10	22:40	(53:21)	4.14	10,9	164	174	376

7/3 Skillebekk-Ammerud 10,6 km

Mon, 09 Mar 2009 17:29:55 GMT

http://trail.motionbased.com/trail/activity/7763564

Summary Data
Total Time (h:m:s)	0:59:06	5:35 pace
Moving Time (h:m:s)	0:59:05	5:35 pace
Distance (km)	10.58
Moving Speed (kph)	10.7 avg.	21.3 max.
Elevation Gain (m)	+183 / -204

Avg. Heart Rate	159 bpm	Zone 4.6

5/3 Skillebekk-Holumskog skole 8,11 km... Tung i beina!

Thu, 05 Mar 2009 21:35:31 GMT

http://trail.motionbased.com/trail/activity/7737681

Summary Data
Total Time (h:m:s)	0:43:59	5:25 pace
Moving Time (h:m:s)	0:43:57	5:25 pace
Distance (km)	8.11
Moving Speed (kph)	11.1 avg.	19.7 max.
Elevation Gain (m)	+166 / -179

Avg. Heart Rate	156 bpm	Zone 4.4

4/3 Skillebekk-Ammerud 9,52 km... Ny pers!

Wed, 04 Mar 2009 21:34:42 GMT

Summary Data
Total Time (h:m:s)	0:47:53	5:01 pace
Moving Time (h:m:s)	0:47:52	5:01 pace
Distance (km)	9.52
Moving Speed (kph)	11.9 avg.	41.3 max.
Elevation Gain (m)	+166 / -188

Avg. Heart Rate	164 bpm	Zone 4.9

http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=7733213

2/3 Tullballtrening! 10 km

Mon, 02 Mar 2009 21:03:44 GMT

Forsøkte å kjøre intervaller, men all snøen gjør at jeg spinner, spinner, spinner... Får ikke opp pulsen før jeg begynner å stivne... Avsluttet derfor med 35 min rolig løping.

Lap	Tid	TotalTid	Distanse Km	Snitt km/h	PulsSNITT	PulsMAX	Kcal
1	6:31	(6:31)	1.00	9,20	135	152	86
2	3:33	(10:04)	0.75	12,6	155	167	70
3	1:59	(12:03)	0.29	8,77	162	168	29
4	2:24	(14:27)	0.55	13,7	164	170	49
5	1:40	(16:07)	0.29	10,4	162	171	29
6	1:32	(17:39)	0.35	13,6	161	168	31
7	3:02	(20:41)	0.45	8,90	159	168	41
8	2:33	(23:14)	0.56	13,1	165	173	51
9	35:20	(58:34)	5.79	9,83	155	173	527

http://trail.motionbased.com/trail/activity/7723707

Summary Data
Total Time (h:m:s)	0:58:38	5:51 pace
Moving Time (h:m:s)	0:58:33	5:51 pace
Distance (km)	10.01
Moving Speed (kph)	10.3 avg.	18.0 max.
Elevation Gain (m)	+198 / -210

Avg. Heart Rate	155 bpm	Zone 4.4

1/3 Rundt golfbanen 5,23 km (restitusjon)

Sun, 01 Mar 2009 23:05:02 GMT

Summary Data
Total Time (h:m:s)	0:29:52	5:42 pace
Moving Time (h:m:s)	0:29:50	5:42 pace
Distance (km)	5.23
Moving Speed (kph)	10.5 avg.	15.1 max.
Elevation Gain (m)	+99 / -112

Avg. Heart Rate	151 bpm	Zone 4.2

http://trail.motionbased.com/trail/activity/7718099

28/2 Skillebekk-Ammerud, tempo 8,4 km

Sat, 28 Feb 2009 17:09:39 GMT

Til å være lørdag så var dette ganske bra :) Fredag kveld pleier ikke å være gull som oppvarming før løping ;)

http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=7706682

Summary Data
Total Time (h:m:s)	0:42:45	5:05 pace
Moving Time (h:m:s)	0:42:44	5:05 pace
Distance (km)	8.40
Moving Speed (kph)	11.8 avg.	19.5 max.
Elevation Gain (m)	+140 / -165

Avg. Heart Rate	168 bpm	Zone 5.1

26/2 intervall, Skillebekk-Grorud 10,6 km

Thu, 26 Feb 2009 20:58:56 GMT

Total Time (h:m:s)	0:57:19	5:24 pace
Moving Time (h:m:s)	0:57:17	5:23 pace
Distance (km)	10.61
Moving Speed (kph)	11.1 avg.	20.1 max.
Elevation Gain (m)	+193 / -206

Avg. Heart Rate	159 bpm	Zone 4.6

Lap	Tid	TotalTid	Distanse Km	Snitt km/h	PulsSNITT	PulsMAX	Kcal
1	4:32	(4:32)	0.86	11,3	142	158	79
2	3:07	(7:39)	0.77	14,8	166	175	71
3	3:26	(11:05)	0.52	9,08	158	175	46
4	2:01	(13:06)	0.45	13,3	163	171	41
5	6:13	(19:19)	1.10	10,6	159	171	103
6	1:47	(21:06)	0.46	15,4	164	174	41
7	5:49	(26:55)	0.88	9,07	158	174	82
8	2:15	(29:10)	0.56	14,9	168	176	50
9	5:32	(34:42)	0.91	9,86	158	176	84
10	2:47	(37:29)	0.66	14,2	167	177	60
11	8:38	(46:07)	1.44	10,0	158	177	132
12	2:12	(48:19)	0.52	14,1	166	173	46
13	8:55	(57:14)	1.50	10,0	161	173	136

http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=7697790

24/2 Mange korte drag rundt golfbanen 8 km

Tue, 24 Feb 2009 19:32:10 GMT

http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=7687617

Lap	Tid	TotalTid	Distanse Km	Snitt km/h	PulsSNITT	PulsMAX	Kcal
1	8:35	(8:35)	1.42	9,92	143	159	131
2	2:38	(11:13)	0.62	14,1	161	171	57
3	2:17	(13:30)	0.36	9,45	164	171	35
4	1:58	(15:28)	0.46	14,0	164	173	41
5	3:08	(18:36)	0.47	9	160	173	46
6	1:41	(20:17)	0.43	15,3	163	173	36
7	1:33	(21:50)	0.20	7,74	158	173	19
8	1:57	(23:47)	0.48	14,7	162	173	42
9	1:50	(25:37)	0.26	8,50	161	173	24
10	1:26	(27:03)	0.39	16,3	164	171	32
11	3:36	(30:39)	0.43	7,16	153	172	34
12	2:44	(33:23)	0.67	14,7	167	178	58
13	1:42	(35:05)	0.19	6,70	160	178	18
14	0:33	(35:38)	0.13	14,1	147	158	10
15	9:28	(45:06)	1.51	9,57	154	162	139

Summary Data
Total Time (h:m:s)	0:45:15	5:39 pace
Moving Time (h:m:s)	0:45:09	5:38 pace
Distance (km)	8.00
Moving Speed (kph)	10.6 avg.	20.5 max.
Elevation Gain (m)	+161 / -169

Avg. Heart Rate	156 bpm	Zone 4.4

23/2 Skitur: Skillebekk-Tangerud 9,27 km

Mon, 23 Feb 2009 20:09:34 GMT

Manglet overskudd, og ble fort sliten i kveld.
Blir løping i morgen tipper jeg :)

Ble bra fart i nedoverbakkene da sporene var halveis isete. Gøy!

http://trail.motionbased.com/trail/activity/7683410

Summary Data
Total Time (h:m:s)	0:49:36	5:20 pace
Moving Time (h:m:s)	0:49:29	5:20 pace
Distance (km)	9.27
Moving Speed (kph)	11.2 avg.	38.3 max.
Elevation Gain (m)	+167 / -173

Avg. Heart Rate	162 bpm	Zone 4.8

22/2 Skillebekk-Ammerud 10 km

Sun, 22 Feb 2009 17:40:02 GMT

Bedre føre i dag, men langt fra perfekt... Startet for hardt, og hadde 12 i avg-speed etter 5 km...

http://trail.motionbased.com/trail/episode/edit.mb

Lap	Tid	TotalTid	Distanse Km	Snitt km/h	PulsSNITT	PulsMAX	Kcal
1	24:57	(24:57)	5.02	12,0	164	177	465
2	29:16	(54:13)	5.03	10,3	162	176	448

Summary Data
Total Time (h:m:s)	0:54:16	5:24 pace
Moving Time (h:m:s)	0:54:10	5:24 pace
Distance (km)	10.01
Moving Speed (kph)	11.1 avg.	25.8 max.
Elevation Gain (m)	+172 / -187

Avg. Heart Rate	163 bpm	Zone 4.8

21/2 Skillebekk-Gamle Stovner 7,84 km.. Vassing i løssnø!!

Sat, 21 Feb 2009 22:02:11 GMT

http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=7665800

Summary Data
Total Time (h:m:s)	0:49:46	6:20 pace
Moving Time (h:m:s)	0:49:45	6:20 pace
Distance (km)	7.84
Moving Speed (kph)	9.5 avg.	15.0 max.
Elevation Gain (m)	+132 / -144

Avg. Heart Rate	156 bpm	Zone 4.4

19/2 Skillebekk-Høybråten, 10 km i løssnø

Thu, 19 Feb 2009 20:15:58 GMT

Summary Data
Total Time (h:m:s)	1:03:34	6:15 pace
Moving Time (h:m:s)	1:03:32	6:15 pace
Distance (km)	10.14
Moving Speed (kph)	9.6 avg.	12.9 max.
Elevation Gain (m)	+177 / -189

Avg. Heart Rate	148 bpm	Zone 4.0

http://trail.motionbased.com/trail/activity/7655550