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Training Log Archive: tnipen

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m	load
Running	14	10:06:38	59.49	(10:12)	95.74	(6:20)	490	156.2
Orienteering	8	5:55:38	30.65	(11:36)	49.32	(7:13)	1409	210.0
Trail running	8	4:31:35	25.95	(10:28)	41.76	(6:30)	648	59.3
Tempo	3	1:40:13	16.84	(5:57)	27.1	(3:42)	309	80.2
Intervals	5	1:34:00	18.02	(5:13)	29.0	(3:14)		94.0
Total	27	23:48:04	150.94	(9:28)	242.92	(5:53)	2856	599.7

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Tuesday Sep 30, 2014 #

6 PM

Orienteering 45:00 [2] 5.72 km (7:52 / km) +159m 6:55 / km
shoes: VJ Sarva

Orienteering training with Louise at Krokhol. Went out at 6pm and ran til it got dark. A bit unfocused today, but great to be out in the woods. Nice fall colours in the sunset light.

Monday Sep 29, 2014 #

10 AM

Running 30:10 [2] 6.0 km (5:02 / km)
shoes: Asics Nimbus 2011

Easy run with Mathias around the park near the hotel. Crescent Park like feel

Sunday Sep 28, 2014 #

11 AM

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Nimbus 2011

Picked up elite stickers for bibs.

1 PM

Running race 35:28 [4] 10.0 km (3:33 / km) +18m 3:31 / km
shoes: Mizuno Universe 2011

Utrecht singelloop 10k. A flat course with a course record of 26:44, and 100 guys going under 34 last year. Intervals and races had been going not so great this year so had no idea how this would go. Had a really good training on Tuesday which made me think that 33 was within reach again.

Went out maybe a little on the fast side and passed 3k at 9:44. Slowed down a little and passed 5k in 16:32, which is the fastest 5k since 2011. Just after 6k the guy I was pacing with suddenly dropped out. A little later I hit a magical wall and couldn't keep the pace up, and had to jog the rest.

Mathias had a good race in 32:55.

2k 6:16
3k 9:44
4k 12:56 (probably in the wrong place)
5k 16:32
6k 20:15
7k 23:51
8k 28:00
9k 31:53
10 35:28

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno Universe 2011

Saturday Sep 27, 2014 #

2 PM

Running 30:00 [2] 5.87 km (5:06 / km) +4m 5:05 / km
shoes: Asics Nimbus 2011

Easy run with Mathias to pick up bibs.

Friday Sep 26, 2014 #

10 AM

Running 46:53 [2] 7.97 km (5:53 / km) +39m 5:45 / km
shoes: Asics Nimbus 2011

Easy run with Mathias in Cologne. West towards a nice park, and back.

Wednesday Sep 24, 2014 #

6 PM

Running 39:54 [2] 7.98 km (5:00 / km) +112m 4:40 / km
shoes: Mizuno WR 2011 orange

Easy run from home. Frogner parken, towards Smestad, down to Frogner.

Tuesday Sep 23, 2014 #

4 PM

Tempo 21:02 [4] 6.4 km (3:17 / km)
shoes: Mizuno Universe 2011

Last serious workout before this weekend. Did 4 road intervals of 1600m along the seawall at race pace, with 1 min rest. Goal was 3:22min/k, but legs felt super (how can they not in Mizuno Universe shoes), so ran 3:17min/k.
5:18.65 -- 1'01
5:17.33 -- 1:05
5:14.75 -- 1'03
5:10.77

Running warm up/down 1:08:02 [3] 9.1 km (7:29 / km) +90m 7:08 / km
shoes: Asics Nimbus 2011

Home to Mathias's work, then Slotsparken, Solli, down to Bygdøy to hide our warmup gear.

Sunday Sep 21, 2014 #

11 AM

Orienteering race 38:40 [4] 6.17 km (6:16 / km) +92m 5:50 / km
shoes: VJ Sarva

District champs middle distance. Control-picking course in varying density forests and many local trails. A few nice route choice legs too. GPS was strange from 12-16, so drew in manually.

An ok race, but lost a minute on 8, and 30s on 4. Anders mispunched, but he would have been almost 6 minutes ahead. Still happy with 5th place. Results.

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Sarva

Saturday Sep 20, 2014 #

Running 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Asics Nimbus 2011

Ran around watch Mathias do the Oslo half marathon. Saw him at 8, 10, 14, 18, 19, and 20km. Nice time in 1:13:44. But I think he's due for a 32:30 next weekend.

Friday Sep 19, 2014 #

5 PM

Intervals 22:37 [5] 7.0 km (3:14 / km)
shoes: Mizuno Universe 2011

7x1000m at Bislet with Louise. Louise ran 400m, rest, 200m. She paced me on the 200, which was great because she pushed me to finish with 37-38s. OK times, starting to feel that I can endure more track pain.
3:14.52 -- 2'19
3:13.57 -- 2'21
3:14.61 -- 2'19
3:13.95 -- 3'00
3:13.80 -- 2:29
3:13.55 -- 2'55
3:13.19

Ran in the Mizuno shoes of doom, to get ready for Utrecht in a week:

Running warm up/down 39:59 [2] 3.0 km (13:20 / km)
shoes: Asics Nimbus 2011

Thursday Sep 18, 2014 #

6 PM

Orienteering race 41:07 [4] 6.0 km (6:51 / km) +150m 6:05 / km
shoes: VJ Sarva

OBIK at Låkeberget. Nice course by Terje Mathisen. Decided to push a bit harder today. Runnable terrain, so tried to run mostly straight. Legs felt good.

Last OBIK of the year :( Fastest time on course by 2:41. Results.

Wednesday Sep 17, 2014 #

5 PM

Tempo 29:07 [4] 8.2 km (3:33 / km) +109m 3:20 / km
shoes: Hyperspeed 4

4x7 mins in Frognerparken.
7:24.60 -- 1'11
7:19.25 -- 1'20
7:19.47 -- 1'00
7:25.85

Running warm up/down 25:30 [2] 2.84 km (8:59 / km) +5m 8:54 / km
shoes: Hyperspeed 4

Monday Sep 15, 2014 #

8 PM

Trail running 40:46 [2] 5.12 km (7:58 / km) +93m 7:18 / km
shoes: Hyperspeed 4

Decided to get a head start on this winter's night-o season. Did a trail run with Louise at Ulsrud with headlamps, partly on lit trails. Cool to run on roller coaster trails on top of rocky ridges, with city lights in the background.

Sunday Sep 14, 2014 #

11 AM

Orienteering race 39:27 [4] 5.78 km (6:49 / km) +192m 5:51 / km
shoes: VJ Sarva

Norwegian relay champs. Vegard Brun Saga, me, and Mathias. Vegard had an unfortunate race, so I started 13 mins back of the lead. Ran really well, and passed 26 teams :) 5:40 back on the fastest time on the course. Mathias also ran well, and passed another 11, so we ended in 40th.
Results.

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: VJ Sarva

Saturday Sep 13, 2014 #

11 AM

Orienteering race 47:47 [4] 6.72 km (7:07 / km) +234m 6:03 / km
shoes: VJ Sarva

Norwegian middle champs, final. Not so good race today, was unfocused already on the way to #1. Got into a better rhythm after that, but lost it completely on #8, when a train passed my and I blindly followed up the hill. They were slightly too far left, but they were out of sight by the time they corrected. Lost on the vague hillside for 5 mins. Oh well, happy to have run in the final at least, and looking forward to run the relay on a team with Mathias :) Results

Norwegian champs Middle final (2014-09-13)

12 PM

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: VJ Sarva

Friday Sep 12, 2014 #

4 PM

Orienteering race 24:46 [4] 3.7 km (6:42 / km) +130m 5:42 / km
shoes: VJ Sarva

Norwegian middle champs, qualification. Really fast and clean race by me. Kept seeing the people from the other heats that started at the same time as me. Helped keep the pace up. Anders caught me right at the end. Results. 8th/28. 12 in each of the 5 heats go to final.

Norwegian champs Middle qualification (2014-09-12)

C • congrats 1

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: VJ Sarva

Wednesday Sep 10, 2014 #

7 PM

Trail running 33:53 [2] 5.05 km (6:42 / km) +64m 6:19 / km
shoes: Asics Nimbus 2011

Easy run with Louise after her Norwegian class. Around Svartkulp on trails. 8x80m pickups at the end.

Tuesday Sep 9, 2014 #

6 PM

Intervals 26:32 [5] 8.0 km (3:19 / km)
shoes: Asics Hyperspeed 3

5x1600m with Mathias at Nadderud track. Light rain, no wind. Legs felt decent, but still got a ways to go before the times are where they should be.

5:14.48 -- 2'01
5:15.35 -- 2'05
5:22.43 -- 2'17
5:19.75 -- 2'08
5:20.19

Running warm up/down 51:32 [2] 7.14 km (7:13 / km) +56m 6:57 / km
shoes: Asics Hyperspeed 3

Sunday Sep 7, 2014 #

1 PM

Intervals 9:41 [5] 3.2 km (3:02 / km)
shoes: Hyperspeed 5

8x400m at the Sognsvann track. Took a couple before I got into it. Felt not too tired, but struggled getting the speed up.
72.88 -- 1'59
70.87 -- 2'00
71.76 -- 2'07
69.83 -- 1'49
68.75 -- 2'15
69.04 -- 2'12
69.73 -- 1'59
68.33

Running warm up/down 26:29 [2] 4.0 km (6:37 / km)
shoes: Hyperspeed 5

5 PM

Orienteering 1:05:48 [3] 7.9 km (8:20 / km) +226m 7:17 / km
shoes: VJ Sarva

Evening orienteering with Mathias, Louise, and Emma. Ran on terrain relevant for the Norwegian champs next week. Mass-start with Mathias to simulate relay conditions.

Veered right on #3. Got stuck on some cliffs on the way to #11, so had to change the route a bit. Veered right on #14.

Saturday Sep 6, 2014 #

12 PM

Tempo 50:04 [4] 12.5 km (4:00 / km) +200m 3:43 / km
shoes: Hyperspeed 4

4x12min intervals, off 1 min. Plan was to take the bus to Hammeren, and get in two intervals, then join Mathias for the last bit of his 30k trail race. Got on the wrong bus at Kjelsås, so ran from there instead.

12:00 ~3.2km, 50 m climb at 3:46 min/km
11:49 -- 5:41 rest waiting for Mathias
16:16 with Mathias -- 1-2 min rest
10 mins towards Louise

Trail running 48:00 9.5 km (5:03 / km) +50m 4:55 / km
shoes: Hyperspeed 4

Warm up (5 mins) and various running, including a faster section when I was pacing/egging on Louise in her 30k race.

Cool down lap around Sognsvann while M and L swam in the lake.

Thursday Sep 4, 2014 #

6 PM

Intervals 20:04 [5] 6.0 km (3:21 / km)
shoes: Hyperspeed 5

5x1200m with Louise at the Sognsvann track (Bislett was closed). Legs were really not into running today. Windy at the track. Tried to just get through the workout. Mathias joined me for a few laps near the end.

3:55.35 -- 2'16
4:03.70 -- 2'01
3:55.97 -- 2'15
4:05.02 -- 2'01
4:04.31

Running warm up/down 26:37 [2] 4.2 km (6:20 / km) +96m 5:41 / km
shoes: Hyperspeed 5

Warm up lap around Sognsvann.

Wednesday Sep 3, 2014 #

5 PM

Orienteering race 53:03 [3] 7.33 km (7:14 / km) +226m 6:16 / km
shoes: VJ Sarva

Geoform race at Mobekken. Good focus in the begining, through the difficult, knarly terrain. Then made a series of parallel errors after crossing the trail to #5. Took the route off the map to #7 (benefit of having organized here before :). Focues on compass through the faster terrain from 7-12. Slightly too far on #13, didn't see the saddle, so overshot on the sidehill. Beautiful sunny day. Results.

Tuesday Sep 2, 2014 #

6 PM

Trail running 1:23:56 [2] 10.09 km (8:19 / km) +411m 6:55 / km
shoes: DS Trainers

Easy trail run from Movann train station to the top of Mellomkollen (537m). Quite wild up there, nice single-track trails. Cool view of the city.

C • Tops 3

Monday Sep 1, 2014 #

5 PM

Intervals 15:06 [5] 4.8 km (3:09 / km)
shoes: Hyperspeed 5

8x800m with Mathias at Bislet, 2 min rest. Stomach hurt too much to do the middle 4. Too much coffee late in the day. Tired from the weekend, so times were slow.
2:28.85
2:32.05
2:32.80
1:13
1:13.75
1:13.97
1:16.53
2:34.43

Running warm up/down 1:16:04 [2] 8.65 km (8:47 / km) +70m 8:27 / km
shoes: Asics Nimbus 2011

Warm up from home. Longer cool down, via the NRK grounds.

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