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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Nov 30, 2017:

activity # timemileskm+mload
  Trail running9 9:01:50 44.69(12:07) 71.92(7:32) 1430152.7
  Orienteering8 7:38:25 49.89(9:11) 80.3(5:43) 1074212.6
  Running9 3:41:31 25.53(8:41) 41.09(5:23) 47148.0
  Intervals2 39:54 7.68(5:12) 12.35(3:14) 2439.9
  Strength1 15:006.0
  Total19 21:16:40 127.79 205.66 2998459.2

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Wednesday Nov 29, 2017 #

6 PM

Orienteering 30:35 intensity: (2:41 @2) + (19:25 @3) + (7:24 @4) + (1:05 @5) 6.65 km (4:36 / km) +103m 4:16 / km
ahr:171 max:195 shoes: Icebug blue 2017

Night-O in Frognerparken. A fun event in park areas. A challenging pentagram loop near the end. Had a good race with good speed the whole way. Caught Ivar with 90 s in the pentagram and we pushed each other til the end.

Trail running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Icebug blue 2017

Tuesday Nov 28, 2017 #

5 PM

Intervals 19:18 [5] 6.0 km (3:13 / km) +24m 3:09 / km
ahr:130 max:160 shoes: Nike Zoom

6x1000 m at Bislett

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Nike Zoom

Monday Nov 27, 2017 #

5 PM

Running 1:03:02 intensity: (1:03:01 @1) + (1 @3) 12.0 km (5:15 / km) +301m 4:40 / km
ahr:68 max:68

Nice run around Grefsen. The network of lit trails in the Grefsen/Kjelsås area is pretty impressive, so much so that I didn't need a lamp.

Sunday Nov 26, 2017 #

11 AM

Trail running 1:38:37 [3] 15.92 km (6:12 / km) +241m 5:45 / km
shoes: Icebug blue 2017

Easy run with Mathias from Sognsvann to Ullevålseter and back, and then a loop around Sognsvann. Stayed on the gravel trails. Slushy surface, and it started raining during the second half of the run. Cold, 2 degrees.

Saturday Nov 25, 2017 #

12 PM

Orienteering race 37:33 [4] 6.19 km (6:04 / km) +203m 5:13 / km
shoes: Icebug blue 2017

Geoform race at Ekeberg. Tried to run this one hard, and got into a good flow. Someone had stolen #4, so that threw me off a bit. In the end 3 controls were stolen, so they had to take out a few splits from the results.

Results and map.

Trail running 40:00 [2] 4.0 km (10:00 / km) +66m 9:14 / km
shoes: Icebug blue 2017

Warm up before race, and cool down with Ivar after the race to cheer Mathias on.

Thursday Nov 23, 2017 #

7 PM

Trail running 1:12:12 [3] 6.27 km (11:31 / km) +263m 9:31 / km
shoes: Icebug blue 2017

A nice evening run with Louise around Lutvann on a gnarly trail. Cool singel track trail, probably some nice views of the lake at day time. It's a short version of the Diez Vista trail around Buntzen Lake.

Wednesday Nov 22, 2017 #

5 PM

Orienteering race 38:57 intensity: (2:46 @1) + (35:47 @2) + (24 @3) 4.85 km (8:02 / km) +131m 7:05 / km
ahr:153 max:167 shoes: Icebug blue 2017

Night-o in Asker in the snow. Not the best race for me.

Tuesday Nov 21, 2017 #

5 PM

Intervals 20:36 [5] 6.35 km (3:15 / km)
ahr:144 max:168 shoes: Nike Zoom

12 X 1 lap at Bislett. 45 s rest. Ran between 1:41 and 1:46.

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

Strength 15:00 [3]

Monday Nov 20, 2017 #

6 PM

Running 50:04 intensity: (1:32 @1) + (16:11 @2) + (23:27 @3) + (8:54 @4) 10.02 km (5:00 / km) +127m 4:42 / km
ahr:164 max:179 shoes: Icebugs orange 2015

Saturday Nov 18, 2017 #

12 PM

Orienteering race 55:08 [4] 6.55 km (8:25 / km) +172m 7:27 / km
ahr:163 max:175 shoes: Icebug blue 2017

Trail running warm up/down 12:00 [2] 1.0 km (12:00 / km) +100m 8:00 / km
shoes: Icebug blue 2017

Friday Nov 17, 2017 #

10 AM

Trail running 2:00:27 intensity: (35:05 @1) + (44:13 @2) + (37:32 @3) + (3:24 @4) + (13 @5) 15.07 km (8:00 / km) +337m 7:11 / km
ahr:149 max:185

Thursday Nov 16, 2017 #

7 PM

Trail running 26:26 intensity: (15:46 @1) + (10:06 @2) + (34 @3) 4.68 km (5:39 / km) +79m 5:13 / km
ahr:130 max:171

Tuesday Nov 14, 2017 #

6 PM

Trail running 42:08 intensity: (26 @1) + (24:30 @2) + (12:07 @3) + (5:05 @4) 8.93 km (4:43 / km) +93m 4:29 / km
ahr:160 max:182

Sunday Nov 12, 2017 #

10 AM

Orienteering race 1:54:03 intensity: (38 @1) + (1:20:05 @2) + (33:11 @3) + (9 @4) 22.38 km (5:06 / km) +144m 4:56 / km
ahr:159 max:176 shoes: Inov8 red

Jættemilen mass-start orienteering race, the Nipen-bros' favourite orienteering race. Two farsta loops right out of the start, and I joined a fast group with Rasmus Djurhus and Niclas Jonason. The pace was a little out of my league, but tried to hold on for as long as possible. Had to let them go after about 50 minutes, and navigated mostly by myself form this point on. Very impressive to watch the impeccable technique by the swedish former world champion. I could run a fair bit cheaper by picking his micro-routes instead of the other people in the pack.

Was struggling to keep the pace on the second half, but luckily Mathias caught me about 1:20 in. He had had different forks than me (we almost always do since they seem to sort the forks alphabetically by last name...). Two more guys joined us and on the last potato-forking, I got lucky again and the two other had my fork me whereas Mathias was by himself (not the first time this has happened...). Luckily Mathias ran well by himself and arrived at the same time at the end of the fork.

In the end we were 9th and 10th, 7:30 behind the winners.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 red

Saturday Nov 11, 2017 #

8 AM

Running 18:25 intensity: (7:12 @1) + (8:48 @2) + (1:48 @3) + (19 @4) + (18 @5) 3.08 km (5:59 / km) +43m 5:36 / km
ahr:147 max:197 shoes: Hyperspeed 5

Easy run with Mathias around the hood of our childhood.

Monday Nov 6, 2017 #

5 PM

Trail running 1:25:00 [2] 9.06 km (9:23 / km) +250m 8:15 / km
ahr:132 max:174 shoes: Solomon's 2017

Easy trail run with OSI to Vættakollen.

Sunday Nov 5, 2017 #

11 AM

Orienteering 33:07 [4] 5.44 km (6:05 / km) +53m 5:49 / km
ahr:143 max:157 shoes: Icebug blue 2017

Day 2 of the Karlstad weekend of epic. Nice tricky orienteering in fun open woods. A decent race, with good concentration. Left 30 s on the first and 8th control. 2nd place, 30s behind.

Results and map.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebug blue 2017

Saturday Nov 4, 2017 #

11 AM

Orienteering race 1:59:15 intensity: (40 @1) + (21:52 @2) + (1:14:11 @3) + (22:29 @4) + (3 @5) 23.06 km (5:10 / km) +190m 4:58 / km
ahr:168 max:187 shoes: Inov8 red

Drove to Karlstad Sweden to meet up with Magnus/Andrea and the kids and to do some orienteering. Long distance mass-start event fit well as a warm up for Jættemilen.

First two km was a long leg with some road running and we hit these in 3:45 and 3:46. Then it was some legs through some slower, but still nice woods. We were a lead pack of about 5 runners which stayed together until the first butterfly.

On the way to #17 I got a small half minute gap because I went straight and I think the others took the trail around to the right. Kept this lead til the end. Almost blew it on the tricky 23rd control and they almost caught me.

About a minute ahead of 2nd and 3rd at the end. A fun area to run in and a well organised event. Results and map.

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 red

Wednesday Nov 1, 2017 #

6 PM

Orienteering race 29:47 intensity: (3:11 @1) + (17:52 @2) + (8:31 @3) + (13 @4) 5.18 km (5:45 / km) +79m 5:21 / km
ahr:154 max:174 shoes: Icebug blue 2017

Night-O at Bygdøy. Had a really good race with good flow.l and nailed most of the controls. Legs felt good as well, probably because of a harder weekend and then some easier days.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Icebug blue 2017

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