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Attackpoint - performance and training tools for orienteering athletes

Training Log: tnipen

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:35:53 14.8(10:32) 23.82(6:33) 512
  Running3 1:09:07 8.39(8:14) 13.5(5:07) 80
  Intervals1 16:27 3.11(5:18) 5.0(3:17)
  Trail running1 15:00 1.24(12:04) 2.0(7:30)
  Total4 4:16:27 27.54(9:19) 44.32(5:47) 592
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Saturday Oct 21 #

2 PM

Running race 34:07 [4] 10.0 km (3:25 / km) +80m 3:17 / km
ahr:154 max:180 shoes: Nike Zoom

Wednesday Oct 18 #

7 PM

Orienteering 30:25 [4] 5.65 km (5:23 / km) +112m 4:54 / km
ahr:152 max:177 shoes: Icebug blue 2017

Night orienteering at Sauejordet. Fun area with a mix of detailed grasslands and forests. Some residential areas too. Had a good race with only minor mistakes.

Results.

Running 5:00 [3] 0.5 km (10:00 / km)
shoes: Icebug blue 2017

Tuesday Oct 17 #

7 PM

Intervals 16:27 [5] 5.0 km (3:17 / km)
ahr:133 max:178 shoes: Nike Zoom

5x 1000 m intervals at indoor Bislett with Mathias and Louise. Goal was to run 3:20 to get some race pace feeling for Hytteplanmila this weekend. Added a decent sprint on the last one with 150 m to go.

Running 30:00 [2] 3.0 km (10:00 / km)
shoes: Nike Zoom

Sunday Oct 15 #

10 AM

Orienteering race 2:05:28 [3] 18.16 km (6:54 / km) +400m 6:13 / km
ahr:162 max:181 shoes: Icebug blue 2017

Long distance mass start orienteering race. Got in a pack with Mikael, Mathias and Andrine. Mostly together until the long leg. When the others continued on the trail around, I cut off the trail and bushwacked down to the marsh and onto the secret trail down the valley. Mikael and Mathias joined. I think we got a good 1.5 minute lead here.

We didn't run as aggressively after that and were just waiting for the finishing sprint. Tried a little surge up a hill towards the last control, but couldn't shake the other two. Mikael overtook me towards the finish, didn't think I'd beat him in a sprint, so I took a different route. Then Mathias, who I also didn't think I'd beat took the remaining good route and I got stuck on a ridiculous route through the valley of hopelessness trying desperately to get to the finish control. Little did I know, Andrine had caught us somehow, and snuck ahead of me just behind Mathias. Yet another mass-start fail :)

On the plus side, the legs were good. Results and Map.

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Icebug blue 2017

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Training Targets

Jan 1, 2017 (366d)
Total 365:00:00
actual:242:04:0666%
projected:301:21:0182%

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