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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Nov 30, 2016:

activity # timemileskm+mload
  Running13 8:09:12 49.7(9:51) 79.99(6:07) 479124.9
  Trail running6 6:21:21 35.43(10:46) 57.02(6:41) 1176109.1
  Orienteering6 4:29:51 31.99(8:26) 51.48(5:15) 565179.9
  Cross country skiing1 1:58:55 13.15(9:03) 21.16(5:37) 49123.8
  Intervals4 1:21:54 15.72(5:13) 25.31(3:14)81.9
  Total20 22:21:13 145.99(9:11) 234.94(5:43) 2711519.6

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Wednesday Nov 30, 2016 #

6 PM

Orienteering race 28:49 [4] 6.9 km (4:11 / km) +100m 3:54 / km
ahr:117 max:171 shoes: Hyperspeed 5

Night-O in Frognerparken. Ivar started 1 min in front and Mathias one minute behind. Ran pretty hard and pretty clean. Saw after 5 minutes that I was about even with Mathias so knew it was a good race. Then had had some small mistakes and I beat him by a little over a minute.
Results. Map.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Hyperspeed 5

Tuesday Nov 29, 2016 #

5 PM

Running 1:12:40 intensity: (2:09 @1) + (10:25 @2) + (32:14 @3) + (23:53 @4) + (3:59 @5) 13.25 km (5:29 / km) +145m 5:12 / km
ahr:170 max:191 shoes: Asics Noosa

Easy run with Mathias around town.

Monday Nov 28, 2016 #

5 PM

Orienteering 25:00 [4] 6.0 km (4:10 / km) +51m 4:00 / km
ahr:156 max:189 shoes: Asics Noosa

Sprint training with OSI on the Ullevål Sykehus map. Did 5 sprint intervals, mass-start with Mathias and Mikael. Fun to battle it out with those two.

Running warm up/down 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Asics Noosa

Sunday Nov 27, 2016 #

2 PM

Trail running 1:26:09 [2] 12.27 km (7:01 / km) +276m 6:19 / km
ahr:160 max:181 shoes: Asics Nimbus 2011

Running with Mathias and Lise through Dæliskogen. Then Mathias and I continued on to the golf course for a bit. Nice sunset.

Saturday Nov 26, 2016 #

1 PM

Trail running 54:45 [4] 6.83 km (8:01 / km) +250m 6:47 / km
ahr:149 max:169 shoes: Bold 2015

Geoform race from Skar. A lot of uphill to begin with, but then really nice on top. Had a decent race, except for losing 3 mins on #13, where I lost contact with the map coming down the difficult sidehill. Fastest time on the course. Results.

Thursday Nov 24, 2016 #

8 PM

Running 29:27 intensity: (33 @1) + (15:31 @2) + (11:46 @3) + (1:37 @4) 6.12 km (4:49 / km) +67m 4:34 / km
ahr:161 max:179 shoes: Asics Noosa

Evening run around Helsinki from the hotel, down to the ocean, and around downtown a bit.

Some pain in a tendon on my left foot conveniently coincided with a busy trip to Finland, so took 3 days off running. Foot seems better today.

Sunday Nov 20, 2016 #

1 PM

Running 50:11 [2] 9.41 km (5:20 / km) +107m 5:03 / km
ahr:149 max:169 shoes: Asics Noosa

Nice run with Louise to past the viewpoint and back.

Saturday Nov 19, 2016 #

12 PM

Orienteering race 25:14 [4] 4.38 km (5:46 / km) +50m 5:27 / km
ahr:162 max:181 shoes: Icebugs blue 2015

Orienteering race at Bygdøy. Nice control picking course. Tried to run aggressively and straight where possible. Started a minute behind Mathias but caught him at #1, then we were together for a few controls but he took a different route at some point and he lost me. He ran well after that, probably catching a few seconds overall from that point in. Ivar also with a good run in 2nd. Results.

Trail running warm up/down 28:00 [2] 5.0 km (5:36 / km)
shoes: Icebugs blue 2015

Warm up with Ivar and cool down with him and Mathias.

Thursday Nov 17, 2016 #

4 PM

Intervals 15:25 [5] 4.76 km (3:14 / km)
ahr:121 max:173 shoes: Hyperspeed 5

Someone convinced me it was a good idea to join BSK for another interval session today. So did 2.6 km tempo followed by 6x700 m (except I bailed after 3).

Ran with Carl G. Kaas and Mathias.
8:32.9 (3:18 min/k)
2:15.8
2:22.5
2:16.3

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Asics Noosa

Warm up from work, and some strength stuff before intervals.

Wednesday Nov 16, 2016 #

9 PM

Running 27:52 [2] 6.31 km (4:25 / km) +74m 4:10 / km
ahr:164 max:191 shoes: Hyperspeed 5

Easy jog around the hood.

Tuesday Nov 15, 2016 #

Note

3 PM

Intervals 22:45 [5] 7.0 km (3:15 / km)
ahr:121 max:169 shoes: Hyperspeed 5

7x1000m intervals with Mathias and Ivar at outdoor Bislett. Nice to run outside. Felt it already on the first interval that the legs were pretty tired from the weekend.
3:13.4 -- 2:12
3:17.6 -- 2:07
3:15.1 -- 2:01
3:14.3 -- 2:02
3:16.3 -- 2:04
3:13.9 -- 2:10
3:14.3

Running warm up/down 55:00 [2] 8.0 km (6:53 / km)
shoes: Hyperspeed 5

Monday Nov 14, 2016 #

7 PM

Running warm up/down 37:02 [2] 6.34 km (5:51 / km) +72m 5:32 / km
ahr:171 max:191 shoes: Asics Noosa

Easy jog with Mathias around the hood and to get food for dinner.

Sunday Nov 13, 2016 #

10 AM

Orienteering race 1:49:50 [4] 22.85 km (4:48 / km) +112m 4:42 / km
ahr:165 max:182 shoes: Inov8 190

Jættemilen in Denmark, which is my favorite orienteering race. Long distance mass-start orienteering race with 50 controls in fast forest including a few kilometers in grasslands. A good opportunity to run in packs, trying to take shortcuts where possible.

The start wasn't as intense this year, so Mathias and I were with the lead pack for quite a while. Had the same fork as Mathias and we thought after the fork that we were in the lead with a few others, but turned out 2 other guys had gotten ahead in the other fork. Mostly followed another guy who was navigating well and we were in a nice pack of 4.

When we hit the second fork I looked back and saw that I was the only one on my fork. Got a 20s lead on the others after the fork and ran by myself for quite a while with the others chasing. Saw the lead group a few times, but they were running too fast for me to catch up. Meanwhile the others were slowly catching up, but never quite got contact. Ran all I had on the last 6-7 controls, which was control picking, but a bit more challenging than the rest. Managed to keep the others behind.

Finished 3rd, 2 mins back. Mathias with a good run in 6th. Results.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 190

Tuesday Nov 8, 2016 #

3 PM

Intervals 21:18 [5] 6.55 km (3:15 / km)
ahr:135 max:181 shoes: Hyperspeed 5

C • My new favourite meteorological term 7

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Hyperspeed 5

Monday Nov 7, 2016 #

6 PM

Trail running 1:19:26 [2] 10.29 km (7:43 / km) +308m 6:43 / km
ahr:150 max:182 shoes: Icebugs blue 2015

Group run with OSI+Ivar+Mathias from Sognsvann up Vettakollen and back via Fuglemyren. Cold clear day, with packed snow on the trails.

Very nice view of the city from the viewpoint on the top of Vettakollen -- a place i have many happy memories of... the end point of many tough Nydalen intervals.

Sunday Nov 6, 2016 #

10 AM

Cross country skiing 1:58:55 [2] 21.16 km (5:37 / km) +491m 5:02 / km
ahr:99 max:144 shoes: Madshus skiboots

Wonder if this is the earliest in the season I've skiied. With Louise, Mathias, and dad. From Vestmarkssetra almost to Sandungen (via Mikkelsbonn) and back.

Saturday Nov 5, 2016 #

12 PM

Orienteering race 48:32 [3] 6.51 km (7:27 / km) +150m 6:41 / km
ahr:160 max:180 shoes: Icebugs blue 2015

Geoform race from Hammeren. 10 cm of fresh snow on the ground made for a fun challenge in pretty nice terrain. A few mistakes (maybe 2 min total) in the early part of the ourse, but then I ran pretty focused on the second half. Some tracks in the woods, but I started early so not too many.

Fastest time on the course. Results

Trail running warm up/down 43:01 [2] 7.63 km (5:38 / km) +150m 5:08 / km
shoes: Icebugs blue 2015

Cool down run from the event back home.

Thursday Nov 3, 2016 #

6 PM

Trail running 1:30:00 [2] 15.0 km (6:00 / km) +192m 5:38 / km
ahr:154 max:179 shoes: Asics Noosa

Night run with Mikael and Mathias. Along Akerselven, then on trails west of Maridalsvannet. Nice run.

Wednesday Nov 2, 2016 #

7 PM

Orienteering race 32:26 intensity: (3:56 @1) + (17:14 @2) + (8:36 @3) + (2:35 @4) + (5 @5) 4.84 km (6:42 / km) +102m 6:04 / km
ahr:154 max:184 shoes: Icebugs blue 2015

Night-O at Bygdøy. Decent race, but a few small mistakes. Fastest time on the course. Results.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Icebugs blue 2015

Tuesday Nov 1, 2016 #

3 PM

Intervals 22:26 [5] 7.0 km (3:12 / km)
ahr:137 max:179 shoes: Asics Noosa

7x1000m intervals at Bislett. Decided to run on the outdoor track, since it's nicer. Happy with the times today. 2 min rest.
3:10.63 -- 2'00
3:11.11 -- 2'18
3:12.17 -- 2'00
3:12.26 -- 2'01
3:14.28 -- 2'00
3:12.90 -- 2'02
3:12.86

Running warm up/down 45:00 [2] 5.06 km (8:54 / km) +13m 8:47 / km
shoes: Hyperspeed 5

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