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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Stroller-running15 17:37:38 113.52(9:19) 182.7(5:47) 3383205.5
  Orienteering5 6:21:36 27.14(14:04) 43.68(8:44) 1117107.4
  Running8 3:56:54 27.89(8:30) 44.89(5:17) 44254.3
  Trail running3 3:32:51 25.23(8:26) 40.6(5:15) 78363.8
  Tempo5 2:35:56 25.54(6:06) 41.11(3:48) 470124.7
  Intervals1 20:15 3.75(5:24) 6.03(3:21) 3020.3
  Total26 34:25:10 223.07(9:15) 359.0(5:45) 6225576.0

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Saturday Sep 29, 2018 #

10 AM

Orienteering 50:00 [2] 4.76 km (10:30 / km) +98m 9:32 / km
ahr:131 max:163 shoes: Inov8 red

Placing controls

Orienteering 1:30:00 [2] 8.54 km (10:33 / km) +198m 9:27 / km
shoes: Inov8 red

Picking up controls

Friday Sep 28, 2018 #

9 AM

Tempo 25:37 [4] 6.44 km (3:59 / km) +60m 3:48 / km
ahr:145 max:173 shoes: Brooks Launch 2018

2 x loop around Sognsvann. Wanted to find a safe place to run threshold runs with stroller. Ran based on heart rate with a goal to be around 170. Seems ok. 12:53 and 12:45.

Stroller-running 48:23 [2] 8.12 km (5:58 / km) +153m 5:27 / km
shoes: Brooks Launch 2018

Thursday Sep 27, 2018 #

9 AM

Stroller-running 47:51 intensity: (29:51 @1) + (18:00 @2) 8.27 km (5:47 / km) +183m 5:12 / km
ahr:134 max:156

Wednesday Sep 26, 2018 #

4 PM

Tempo 26:07 [4] 7.04 km (3:43 / km) +80m 3:31 / km
ahr:158 max:175 shoes: Altra One

2x13 min at threshold pace. Ran from Ullevål to Sinsen and back to Storo.

Running warm up/down 10:12 [2] 6.99 km (1:28 / km) +16m 1:27 / km
shoes: Altra One

Tuesday Sep 25, 2018 #

10 AM

Stroller-running 1:38:45 intensity: (1:10:37 @1) + (28:08 @2) 17.58 km (5:37 / km) +245m 5:15 / km
ahr:130 max:156

Monday Sep 24, 2018 #

9 AM

Stroller-running 1:36:31 intensity: (52:53 @1) + (43:37 @2) + (1 @3) 18.85 km (5:07 / km) +346m 4:41 / km
ahr:140 max:163

Parental leave starts today. Gravel road past Hammeren, via Ullevålseter then down past Sognsvann and home through residential areas. Nice sunny day, but chilly.

Sunday Sep 23, 2018 #

12 PM

Stroller-running 1:13:31 intensity: (44:07 @1) + (27:41 @2) + (1:43 @3) 11.15 km (6:35 / km) +227m 5:59 / km
ahr:135 max:172 shoes: Brooks Launch 2018

Movatn to Trollvannstua. Had forgotten that the gravel road from Movatn is in pretty bad shape so it was a bit rough. Also tried a shortcut past Monsetangen that was pretty bad.

Saturday Sep 22, 2018 #

12 PM

Orienteering race 38:45 [4] 5.63 km (6:53 / km) +190m 5:53 / km
ahr:166 max:179 shoes: Icebug blue 2017

Orienteering race at Langsetløkka. Decent run today navigation wise, and legs felt good despite yesterday's tempo. Fastest time on the course. Results and map

Stroller-running 42:15 intensity: (33:56 @1) + (8:19 @2) 6.45 km (6:33 / km) +199m 5:40 / km
ahr:133 max:151 shoes: Brooks Launch 2018

Friday Sep 21, 2018 #

5 PM

Tempo 32:04 [4] 8.68 km (3:42 / km) +80m 3:32 / km
ahr:158 max:179 shoes: Altra One

4x8 min at threshold pace. Tail end of extreme weather "Knud", so some strong wind guest every now and then. Started at Ullevål, ran west one interval, then turned around and ran three east bound ending near Sinsen. Tried for 3:40 pace today.

Running warm up/down 27:13 [2] 5.3 km (5:08 / km) +43m 4:56 / km
shoes: Altra One

Thursday Sep 20, 2018 #

4 PM

Stroller-running 32:04 intensity: (12:56 @1) + (18:06 @2) + (1:02 @3) 5.78 km (5:33 / km) +93m 5:08 / km
ahr:144 max:168 shoes: Brooks Launch 2018

Easy run up along the river and back through Kjelsås.

Wednesday Sep 19, 2018 #

4 PM

Stroller-running 1:29:36 intensity: (9:26 @1) + (1:17:18 @2) + (2:52 @3) 18.32 km (4:53 / km) +321m 4:30 / km
ahr:150 max:167 shoes: Brooks Launch 2018

Around Maridalsvannet with Tessa.

Tuesday Sep 18, 2018 #

5 PM

Intervals 20:15 [5] 6.03 km (3:21 / km) +30m 3:17 / km
ahr:145 max:179 shoes: Altra One

6*1000m along the ring. 2 mins rest. Legs felt great yesterday while walking so I was hoping for a good feeling today. Still felt like I had to work a little bit. 3:18-3:19 eastbound and 3:24-3:28 westbound. Decent times still.

Running warm up/down 42:55 [2] 6.74 km (6:22 / km) +104m 5:54 / km
shoes: Altra One

Sunday Sep 16, 2018 #

10 AM

Stroller-running 1:17:07 [2] 8.49 km (9:05 / km) +335m 7:35 / km
ahr:135 max:175 shoes: Brooks Launch 2018

Took the metro to Vestli and ran on gravel roads back to Linderud. Nice to run in new areas.

Tempo 40:04 [4] 10.29 km (3:54 / km) +150m 3:38 / km
shoes: Brooks Launch 2018

5x8 min tempo at threshold pace. Roads a bit hilly, but kept heartrate around 171. Started feeling legs get stuff half way through the fourth, but decided to do a fifth.

Saturday Sep 15, 2018 #

10 AM

Orienteering 1:40:00 [2] 10.71 km (9:20 / km) +290m 8:13 / km
ahr:108 max:179 shoes: Inov8 red

Checked control locations with Ivar up at Øyungen. Super nice terrain. Out for over 4 hours.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km) +80m 6:15 / km
shoes: Inov8 red

Friday Sep 14, 2018 #

5 PM

Stroller-running 1:13:50 intensity: (5:40 @1) + (49:15 @2) + (18:22 @3) + (27 @4) + (6 @5) 13.16 km (5:37 / km) +174m 5:16 / km
ahr:156 max:196 shoes: Brooks Launch 2018

Tested out a new route. West along the ring then up past the hospital, then circled my way to Brekke and down along the river.

Thursday Sep 13, 2018 #

4 PM

Stroller-running 1:04:11 intensity: (8:52 @1) + (46:25 @2) + (7:27 @3) + (1:10 @4) + (17 @5) 11.59 km (5:32 / km) +251m 5:00 / km
ahr:150 max:197

Wednesday Sep 12, 2018 #

4 PM

Orienteering 54:59 intensity: (1:10 @1) + (28:39 @2) + (25:04 @3) + (6 @4) 7.04 km (7:48 / km) +152m 7:03 / km
ahr:161 max:176

Trail running 25:00 [2] 3.0 km (8:20 / km) +80m 7:21 / km
shoes: Icebug blue 2017

Tuesday Sep 11, 2018 #

5 PM

Stroller-running 52:53 intensity: (7:03 @1) + (43:57 @2) + (1:52 @3) + (1 @4) 8.23 km (6:26 / km) +110m 6:02 / km
ahr:150 max:174 shoes: Brooks Launch 2018

Viewpoint and back

Sunday Sep 9, 2018 #

2 PM

Tempo 32:04 [4] 8.66 km (3:42 / km) +100m 3:30 / km
ahr:136 max:177 shoes: Altra One

4x8 mins with Mathias. 1 min rest. Felt good, when Ch meant I could keep Mathias pace since he raced yesterday.

Running warm up/down 25:14 [2] 4.32 km (5:51 / km) +25m 5:41 / km
shoes: Altra One

Saturday Sep 8, 2018 #

12 PM

Stroller-running 2:10:15 intensity: (39:46 @1) + (52:00 @2) + (27:27 @3) + (11:02 @4) 22.77 km (5:43 / km) +354m 5:18 / km
ahr:150 max:182 shoes: Brooks Launch 2018

With Louise and Tessa. Took train to Movatn and ran to Bjørnholt along gravel roads, via Tømte and Gåsungen. Down to Hammere and took the bus home from Låkeberget.

Friday Sep 7, 2018 #

4 PM

Stroller-running 55:41 intensity: (26:36 @1) + (27:34 @2) + (1:31 @3) 10.84 km (5:08 / km) +147m 4:49 / km
ahr:138 max:170

Låkeberget and back.

Wednesday Sep 5, 2018 #

5 PM

Orienteering 47:52 intensity: (41 @1) + (33:35 @2) + (13:06 @3) + (30 @4) 7.0 km (6:50 / km) +189m 6:01 / km
ahr:158 max:177 shoes: Icebug blue 2017

Orienteering at Solemskogen. Decent effort, but not max.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Icebug blue 2017

Tuesday Sep 4, 2018 #

5 PM

Running 1:09:20 intensity: (9:00 @1) + (22:05 @2) + (37:46 @3) + (29 @4) 12.53 km (5:32 / km) +174m 5:10 / km
ahr:158 max:177 shoes: Brooks Launch 2018

Monday Sep 3, 2018 #

4 PM

Stroller-running 1:14:45 intensity: (4:21 @1) + (40:11 @2) + (24:49 @3) + (5:24 @4) 13.09 km (5:43 / km) +245m 5:13 / km
ahr:159 max:183 shoes: Brooks Launch 2018

Sunday Sep 2, 2018 #

3 PM

Trail running 57:54 intensity: (3:49 @1) + (33:52 @2) + (18:55 @3) + (1:12 @4) + (6 @5) 7.78 km (7:27 / km) +77m 7:06 / km
ahr:158 max:185

Nice trail run in Drammensmarka with family and colleagues. Hiked up with Tessa and ran down afterwards.

Saturday Sep 1, 2018 #

11 AM

Trail running race 2:09:57 intensity: (5:14 @1) + (50:16 @2) + (1:07:46 @3) + (6:31 @4) + (10 @5) 29.82 km (4:21 / km) +626m 3:57 / km
ahr:161 max:185 shoes: Inov8 orange 2017

Nordmarkstravern 30k trail race. Ran the first half with Mathias. Goal was to beat the previous time (2:09:03). Plan was the start slightly slower and catch time later on. Perfect pacing til 5k (19:12) but ran the hills slightly too fast so we were ahead of the record by 13 s at 7k. Ran the next forest section pretty well and we were 32s ahead. Then 28s ahead at Gørja. The next forest section was fast again and we were 1 minutes ahead when we came out on the road.

The other guys started pushing the road section pretty hard and I started feeling like I wouldn't be able to keep the group. Let them go in the forest and ran the rest by myself. Mathias was also struggling on the road but saw that he caught up, passed, and pulled away on the uphill on the trails. Struggled physically when by myself, but I was still a whole 1:35 ahead when I came out on the road by Hammeren. The last part was decent and it looked like I would run a PB. But then the finish never came and the time was running. Finally it came but I was 50s back from the PB. Turned out they had added 2:15 extra distance at the end and I just didn't realize.

Happy with the run. Mathias with a nice run on 2:07:42.

Two gels, one at Gørja the other at Skjærsjøen. Bagel+bun+banana for breakfast.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 orange 2017

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