Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+m				load
	Orienteering	19	18:44:12	84.91	(13:14)	136.65	(8:14)	3600	236 /	312c	75%	602.1
	Trail running	16	14:06:16	82.02	(10:19)	132.0	(6:25)	2425				180.1
	Running	9	4:01:14	23.61	(10:13)	38.0	(6:21)					48.2
	Biking	3	2:48:20					165				33.7
	Terrain running	2	56:28	4.35	(12:59)	7.0	(8:04)	85				11.3
	Total	27	40:36:30	194.89		313.65		6275	236 /	312c	75%	875.4
averages - sleep:8.3

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Thursday May 31, 2007 #

Trail running 28:42 [2] 5.0 km (5:44 / km)
shoes: Nike Stoneshield

Easy run with Øystein and Patrick in the Milde Area.

Tuesday May 29, 2007 #

Orienteering 1:31:29 [2] 9.0 km (10:10 / km)
shoes: Intergrators 2006

Control picking on the Sprinklet map in Fredrikstad in the morning. 45 controls.

Running warm up/down 47:14 [2] 7.0 km (6:45 / km)
shoes: Nike Stoneshield

Warm up to the map and a short cool down.

Orienteering 46:53 [3] **** 5.8 km (8:05 / km)
shoes: Intergrators 2006

Evening training with the Fredrisktad club on a great area and map. Control picking exercise.

Monday May 28, 2007 #

Orienteering 23:46 [2] *** 3.0 km (7:55 / km)
shoes: Nike Stoneshield

Arrived in Fredrikstad for a 24 hour training camp staying at Sindre's house. Easy evening run around the map that Sindre's house is on. Felt not great today.

Sunday May 27, 2007 #

Orienteering race 1:43:20 [4] **** 13.2 km (7:50 / km) +250m 7:09 / km
spiked:17/24c shoes: Intergrators 2006

Race near Hamar. Had 8 mins of mistakes in the green early in the course so wasn't too motivated to run well. Some uber-sweet terrain in the south though which was very exciting. Felt quite weak today on the last third of the course, maybe because of sickness. Fell apart navigationally too. Patrick didn't have the best race either, but he beat me with one second! We figure we made around 15 minutes of mistakes. Winner A. Tiltnes 80 mins. Well, a race to forget...
Map with routes

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Intergrators 2006

Saturday May 26, 2007 #

Orienteering race 26:32 [4] **** 4.3 km (6:10 / km) +100m 5:32 / km
spiked:11/14c shoes: Intergrators 2006

Race at Kongsberg. Great terrain! Had for the most part a really good race. Was able to push it pretty hard. Made a mistake at 8 (25 seconds), and another one at 13 (25 secs). #3 today!
Map with routes, Results

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Intergrators 2006

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Intergrators 2006

Cool down run with Patrick on trails through the sweet terrain.

Thursday May 24, 2007 #

Note

Placed controls for a course in Dæliskogen for Patrick. Good ttime, 13:18, on 1.9 km in dense forest.

Trail running 1:12:00 [2] 10.0 km (7:12 / km) +365m 6:05 / km
(sick) shoes: Nike Stoneshield

Night run with Patrick clockwise around Kolsås.

Wednesday May 23, 2007 #

Orienteering 44:49 [2] *** 5.2 km (8:37 / km) +200m 7:14 / km
spiked:10/11c (sick) shoes: Intergrators 2006

Orienteering at Ringkollen. Still a little sick, so ran at reduced speed. Pretty clean today, only some small things. Took the left route on 10 so that I could run extra long in the amazing marsh areas on the top, though the right route is definitely faster.
Map with routes

Tuesday May 22, 2007 #

Orienteering 1:30:00 [2] *** 10.0 km (9:00 / km) +500m 7:12 / km
(sick) shoes: Nike Stoneshield

Orienteering training with Gøres on the Steinshøgda map. Tried to stay off the trails as much as possible. Visited some of the Tour-orienteering controls out in the forest. Generally ok runnability, some green sections. Practiced our rough navigation skills. Felt we had pretty good control. Great training session today!!

Trail running 37:57 [2] 7.0 km (5:25 / km) +50m 5:14 / km
shoes: Nike Stoneshield

Ran back along the gravel road and through Dæliskogen on the way back.

Orienteering 46:48 [2] *** 5.2 km (9:00 / km) +200m 7:33 / km
spiked:8/9c shoes: Intergrators 2006

Orienteering race in Asker. Still feeling a little sick, so decided to take the slightly shorter course and not push hard. Super nice terrain at the higher elevations. Spiked almost everything. 20 secs on #8.
Map,Pictures

Monday May 21, 2007 #

Note
(sick) (rest day)

sore throat, probably from standing around watching the sprint final without a jacket.

Sunday May 20, 2007 #

Orienteering race 42:02 [4] **** 4.3 km (9:47 / km) +150m 8:19 / km
shoes: Intergrators 2006

Craft cup in Lommedalen. The event was in very technical, fairly low visibility and poor runability terrain. Had some sections were the navigation was sitting quite well, but had many mistakes too. Ran H21E2. Anders Norberg won H21E1, Jostein Andersen 2, and Anders Tiltnes 3. A lot of the top guys made big mistakes. It's good Gøres and I are going down to Fredrikstad sometime soon to train with Sindre Østhagen for a few days to improve on the navigation.
Map

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Intergrators 2006

Saturday May 19, 2007 #

Note

Watched the sprint distance final in Sanvika. Helped Patrick out on the course stopping traffic. Went out to some controls to take some pictures of the runners. There were a lot of good people here today!
Pictures
H21 course

Orienteering race 15:37 [4] **** 2.7 km (5:47 / km) +80m 5:02 / km
spiked:17/19c shoes: Intergrators 2006

Norwegian sprint distance champs qualifier. Top 10 of each heat qualify for the final. Had a really good race except one control where I lost almost a minute (#4). Would have needed 15:03 to qualify. Øystein Kvaal Østerbø best time in my heat with 13:40.
Map with routes, Results

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Intergrators 2006

Terrain running 25:00 [2] **** 3.0 km (8:20 / km)
shoes: Nike Stoneshield

Control pickup after the qualification.

Biking 30:00 [2]

Cycling to the quali final, and home. Counting the non-downhill sections.

Friday May 18, 2007 #

Orienteering 26:10 [2] **** 2.0 km (13:05 / km) +60m 11:23 / km
shoes: Nike Stoneshield

Map reading on the Dælivann sprint map.

Thursday May 17, 2007 #

Trail running 1:21:36 [2] 12.0 km (6:48 / km) +400m 5:50 / km
shoes: Nike Stoneshield

Ran up Kolsås with Henning, Zsuzsa and Patrick. Nice sunny weather on Norway's national day!

Wednesday May 16, 2007 #

Orienteering 17:11 [4] **** 2.4 km (7:10 / km) +80m 6:08 / km
spiked:7/11c shoes: Nike Stoneshield

Sprint training on Bygdøy on a new map. Course A was in the forest, and course B was more urban. Ran perhaps a bit too fast on the forest one, and had some mistakes.
Course A map

Orienteering 15:29 [4] *** 2.3 km (6:44 / km) +80m 5:44 / km
spiked:9/11c shoes: Nike Stoneshield

Course B. Ran well, though should have seen the 100 meter shortcut on my way to #4. Also, I think Patrick's route south to #5 was better.
Course B map

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Stoneshield

Warm up / cool down for the two sprint races (20 mins), and for the night-o (5 mins).

Orienteering 45:02 [2] ***** 2.2 km (20:28 / km)
11c shoes: Nike Stoneshield

Night-o at Dælivann on a contours only map. Started at #11 and went to #16, cut to #5 and back to #11. This was really difficult at night with low visibility due to the vegetation, but a good way to force contour reading. Night-o course

Tuesday May 15, 2007 #

Orienteering intervals 27:49 [4] *** 6.0 km (4:38 / km) +100m 4:17 / km
spiked:19/22c slept:8.0 shoes: Nike Stoneshield

Morning: Orienteering intervals at Kalvøya with Patrick. Did 8 loops:
Run rest
334 100
250 220
416 105
320 109
307 125
407 107
357 146
338

Running warm up/down 54:00 [2] 10.0 km (5:24 / km)
shoes: Nike Stoneshield

Morning

Orienteering race 16:32 [4] *** 3.4 km (4:52 / km)
shoes: Asics MagicRacers

OCC final organised by Bækkelaget. A mix of grassy areas and some flat forest sections, a very fast course. Had pretty much a clean race. Patrick flying out there today (15:41 i think). Winner Mikkel Lund with 15:18 I think.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics MagicRacers

Monday May 14, 2007 #

Trail running 1:14:29 [2] 12.0 km (6:12 / km) +350m 5:25 / km
slept:9.0 shoes: Nike Stoneshield

Ran with Patrick ccw around Kolsaas in the rain.

Sunday May 13, 2007 #

Orienteering race (Relay) 48:30 [4] *** 6.0 km (8:05 / km) +275m 6:35 / km
spiked:13/17c shoes: Intergrators 2006

15 stafetten at the same place as yesterday. Ran the last leg on Tyrving's second team. Quite tired today from yesterday's race. Made a couple of bad mistakes as well. Generally not very focused - didn't really have the flow like yesterday.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Intergrators 2006

Saturday May 12, 2007 #

Orienteering race 1:11:06 [4] *** 9.89 km (7:11 / km) +490m 5:46 / km
spiked:10/18c shoes: Intergrators 2006

Knut Valstad Minneløp on the east side of Oslo. A lot of difficult long legs with some fine navigation in between. Very open and detailed terrain. Lost a lot of time on the two longest legs by just heading in the general direction without really having a good plan. On the first long I tried being smart, but I ended up on a ridge running parallel to a wide, flat trail. Eirik Watterdal won with around 63 mins. Think 65 should be within my reach. 490 m of climb according to Patricks watch. Mathias sleeping on the couch after racing the big boys' course too.
Map with routes, Results, Penalty loop for the H/D 15-16 Macr-o

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Intergrators 2006

Friday May 11, 2007 #

Trail running 25:00 [1] 4.0 km (6:15 / km)
(rest day) shoes: Nike Stoneshield

Ran with Anita around Dælivann (38:20). 25 minutes of it was running.

Thursday May 10, 2007 #

Trail running 24:40 [3] 5.0 km (4:56 / km)
slept:8.0 shoes: Nike Stoneshield

Morning: Dæliskogen with Patrick.

Trail running 1:30:30 [2] ** 14.0 km (6:28 / km) +330m 5:47 / km
shoes: Asics MagicRacers

Night run with Patrick on the Steinshøgda map. Stayed on the trails, except for a 500 meter forest adventure.

Wednesday May 9, 2007 #

Orienteering 35:07 [3] *** 3.4 km (10:20 / km) +135m 8:37 / km
spiked:8/13c slept:9.5 shoes: Nike Stoneshield

Morning: O-technical trianing with Patrick at Østernvannsvingen. Ran seperately. Reran a training course held here a few years ago.

Terrain running warm up/down 31:28 [2] 4.0 km (7:52 / km) +85m 7:07 / km
shoes: Nike Stoneshield

Morning

Biking 1:14:59 [2] +165m

Morning: Biking to (37:46) / from (27:13) training.

Orienteering race 15:53 [4] *** 2.5 km (6:21 / km) +90m 5:23 / km
spiked:9/13c shoes: Nike Stoneshield

Afternoon: Sprint race at Dikemark. Lost a minute on the second last control. Some other small mistakes too. Patrick was running well today, he had 14:19. Mathias was 17:11.
Routes

Trail running warm up/down 32:44 [2] 5.0 km (6:33 / km) +55m 6:12 / km
shoes: Nike Stoneshield

Warm up before the race (15 mins). Cool down in Daeliskogen at home with Patrick (17:44).

Tuesday May 8, 2007 #

Orienteering 21:00 [3] ***** 2.0 km (10:30 / km) +60m 9:08 / km
spiked:13/16c slept:9.0 shoes: Nike Stoneshield

O training with Patrick at Dælivann. Did alternating controls from the south to the north of the map.

Trail running 24:30 [3] 4.0 km (6:08 / km)
shoes: Nike Stoneshield

Warm up (5 min) to the training on trails. Ran through the forest on the way back.

Orienteering 17:39 [4] **** 3.0 km (5:53 / km) +90m 5:07 / km
spiked:18/18c shoes: Intergrators 2006

Oslo City Cup 4 at Sognsvann. A sprint race in the forest. Nice runnable woods. Had a near mistake free race, 1:19 behind winner Jim Øystein Nybråten.
Patrick and my routes, Results

C • fun 2

Trail running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Intergrators 2006

Orienteering 19:30 [3] ***** 2.0 km (9:45 / km) +60m 8:29 / km
spiked:15/16c shoes: Nike Stoneshield

Mathias and I got up at 4:30 this morning thinking we could go for a night-o. That idea was shattered when we looked outside and it was bright as day. Postponed the session to the evening instead... Re-ran the course from this morning. Mathias has impressive night-o skills - pretty flawless navigation.

Trail running 17:34 [3] 3.0 km (5:51 / km)
shoes: Nike Stoneshield

Trail run back home.

Monday May 7, 2007 #

Trail running 1:24:57 [2] ** 13.0 km (6:32 / km) +475m 5:32 / km
slept:7.0 shoes: Nike Stoneshield

Morning run with Patrick up to Kolsås and around the North side past the ski hill.

Sunday May 6, 2007 #

Orienteering race 1:07:36 [4] **** 8.9 km (7:36 / km) +200m 6:50 / km
spiked:17/21c slept:8.0 shoes: Intergrators 2006

Vårløpet race at Stensrud organised by Bækkelaget. A bit too many mistakes (4-5 mins), but it went fast at least. Fun terrain, open forest, but heavy blueberry undervegetation. Winner Pål Skogedal just under 60.
Map

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Intergrators 2006

Saturday May 5, 2007 #

Orienteering race 41:12 [4] **** 5.96 km (6:55 / km) +100m 6:23 / km
spiked:14/17c slept:9.0 shoes: Intergrators 2006

Kvistkvaset relay race at Ås. Ran first leg. A bit chaos in the beginning, but eventually got in a really fast group with Bækkelaget and Fredrikstad. The two Halden teams had a minute on us. It all went really smooth til the third last control when FSK and I made a 4 min mistake in a vague area with dense bush. We got passed by 5 teams. Halden won the relay. A really fun event with great courses in great terrain!
Map,Pictures

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Intergrators 2006

Friday May 4, 2007 #

Note
slept:9.0 (rest day)

Thursday May 3, 2007 #

Orienteering 41:48 [3] **** 4.6 km (9:05 / km) +150m 7:49 / km
spiked:12/17c slept:8.0 shoes: Nike Stoneshield

Skipped the Kalvoeya race in favour of the Fossum training, since it's more relevant for the weekend. Took it pretty easy today.

Biking 1:03:21 [2] *

Cycling to and from the training at Fossum club house.

Wednesday May 2, 2007 #

Trail running 1:41:15 [2] ** 14.0 km (7:14 / km) +400m 6:20 / km
slept:8.5 shoes: Nike Stoneshield

Ran over Kolsaas to the back side and past the skihill. Around the hill and across some fields back. Sunny, 23 degrees today.
Pictures

Tuesday May 1, 2007 #

Orienteering race 47:32 [4] **** 5.9 km (8:03 / km) +150m 7:09 / km
spiked:9/14c slept:6.5 shoes: Intergrators 2006

Race at Ringeriket. Really nice terrain! Half is technical and hilly, the other half is flat and fast. Had a clean race through the technical 1/3 of the race. Lost 90 secs on 9. Made a big mistake right near the end (6 mins). Too bad, would have been a good time for me -- three more chances this week to make up for it.
Map , Pictures

Orienteering warm up/down 17:50 [2] **** 1.5 km (11:53 / km)
shoes: Intergrators 2006

Cool down orienteering

Trail running 25:22 [2] 5.0 km (5:04 / km)
shoes: Nike Stoneshield

Easy run around Dælivann.

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