Training Log Archive: tnipen

Orienteering race 1:22:10 [4] **** 11.0 km (7:28 / km) +332m 6:29 / km
shoes: Olway speed

NVG day 2. Good race, except for a 4 min mistake.

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

Orienteering race 44:50 [4] **** 5.73 km (7:49 / km) +239m 6:28 / km
shoes: Olway speed

Nordvestgaloppen day 1. Big mistakes in the beginning. Quite far behind Henrik who won the race. Drove from Oslo to Voss in the morning.

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

Trail running 56:25 [2] 6.52 km (8:39 / km) +200m 7:30 / km
shoes: John's Nike shoes

Orienteering race 1:47:30 [4] **** 14.12 km (7:37 / km) +332m 6:49 / km
15c shoes: New Balance X 2

Oringen day 5. Chase start. Made a gigantic mistake in the beginning, where I got lost on a medium length leg (2 to 3). Probably more mistakes today, than the rest of the week combined. Almost at the point of giving up, but I found a nice Finnish train to follow and stayed with them for the rest of the race. It saved me today, because I completely lost my head at the beginning. Without the mistake, I could probably run it in around 88mins.

Overall a good Oringen for me. The navigation was pretty good the first 4 days, with no big mistakes. Got quite tired on day 4 and 5.

Note to self for next year: Marsipan was actually a good food to use during the race. Worked quite quickly. Brought 1.5 centimeters of slices of baking marsipan on each of the three long days. Maybe not so good on the last day, when it was realy warm out and the two slices I brought turned into a paste that's still partly stuck in the back pocket of my trimtex pants.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: New Balance X 2

Orienteering race 46:36 [4] *** 8.2 km (5:41 / km) +194m 5:05 / km
17c shoes: New Balance X 2

Oringen day 4. Started at the top of a mountain, and ran down to the finish. almost all of it in the alpine. Fun to run up there, made a 2 min mistake on one control, other than that pretty good. 45th place.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: New Balance X 2

Orienteering race 1:22:08 [4] *** 12.17 km (6:45 / km) +390m 5:49 / km
17c shoes: New Balance X 2

Oringen day 3. Long distance. 1/2 of the course up in the alpine. Glad I nailed 7,8,9 because it was so technical. Almost had to jog to stay in touch with the map. Think that saved me a lot of time, because there were many lost people there. 50th place.

Only 8.5% extra run distance, compared to the shortest possible.

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: New Balance X 2

Orienteering race 40:10 [4] **** 5.8 km (6:56 / km) +143m 6:10 / km
19c shoes: New Balance X 2

Oringen day 2, middle distance. Had a really good race for 2/3 of the race. Then got mentally tired, and made a lot of small mistakes on the last part. The first half of the terrain was really fun. 68th place.

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: New Balance X 2

Note

Watched the WC sprint. Cool concept to have a good section of the course visible from the finish, so we could see the elites make mistakes.

Orienteering race 1:46:35 [4] **** 15.42 mi (6:55 / mi) +305m 6:31 / mi
24c shoes: Olway speed

Day 1 of Oringen. Nice marsh terrain, probably my favourite day, I really enjoyed this. Had a good race, with only some small mistakes. Unexplainable mistake to 11, maybe 1 min. 30 secs mistake coming into 18. 38th place of ~150.

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

Orienteering 1:05:00 [3] *** 9.0 km (7:13 / km)
shoes: John's Nike shoes

Trail running 31:04 [2] 5.23 km (5:56 / km) +93m 5:27 / km
shoes: John's Nike shoes

Orienteering race 55:58 [4] *** 5.6 km (10:00 / km) +285m 7:58 / km
10c shoes: New Balance X 1

Orienteering race at Bogstad.Tough course that went through a lot of crap. #5 was difficult to find from above, maybe should have used the trail around and below. Maybe should have gone more right on #10, since it was a bit "kronglete" to get to it form my direction. Should have taken the trail to the open field at the bottom, and then ran up the hill in the white forest.
The new version of QuickRoute is nice.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance X 1

Trail running 1:02:13 [4] ** 11.22 km (5:33 / km) +466m 4:35 / km
shoes: John's Nike shoes

Hilly trail run on the Kolsaas map. Difficult to follow along in the trail network on top. Probably good navigation training, eventhough it was only on trails. Ran quite hard up to the top of Kolsaas (225m climb). Turned into a bit of a diGregorio after the climb, though managed to push it quite hard on the last bit from the roadcrossing at Steinshoegda. 10:37 back this time. Got soaked in a massive downpour at the beginning.

Trail running 2:20:20 [2] ** 17.2 km (8:10 / km) +555m 7:02 / km
shoes: New Balance X 1

This map took a while to put together...

Tour de Bærum from Skansebakken to back home with Mathias. This trip has been on our todo list for a while now. Dad drove us to the Skansebakken parking lot, and we ran home on trails up and down all the hills. One 2nd category hill, and a couple of 3rd category (apparently, the rumour from TdF is that the number they assigned for the hills came from which gear the cars in the old days needed to get up the hills). Route took us through some fairy remote areas, and onto 4 different maps (Veneråsen, Brunkollen, Steinshøgda, and Kolsås). Some rain in the beginning which added to the wilderness mood. Too bad Markez wasn't with us, he would have enjoyed this one!

Orienteering 17:59 [4] **** 3.43 km (5:15 / km) +55m 4:51 / km
16c shoes: New Balance X 1

Orienteering at Sauejordet. Sprint map 1 to 5000. Part of the terrain is grassing area with cool contour detail. Other parts include standard Bærum forest and some schools. Dad and I ran the course separately. Ran hard, but could probably have run harder.
My routes (3:30/7:00)

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance X 1

Trail running 1:32:53 [4] 18.33 km (5:04 / km) +648m 4:18 / km
shoes: New Balance X 1

Goal was to run long and hard today. Ran all the way to Burudvann and back. Ran 75% on small trails, and the rest on gravel road (in the middle from Muren to Steinshoegda). Quite a hilly route (650m climb). Really pushed the pace on the way back from Muren (last 30 mins). Only 11:33 back home from crossing the road at Steinshoegda.

Trail running 35:45 [2] 6.0 km (5:58 / km)
shoes: John's Nike shoes

Orienteering 1:38:00 [2] **** 8.3 km (11:48 / km) +436m 9:21 / km
18c shoes: New Balance X 1

Orienteering on the new Kolsaas map with Mathias and Louise. Did some sections where we raced 2-3 controls at a time (where tour-o controls existed), and some sections where we alternated (where no controls in the forest existed). Pretty hardcore terrain -- a bit like the Squamish Chief in some areas.

Trail running 39:00 [2] 4.6 km (8:29 / km)
shoes: New Balance X 1

Orienteering 50:00 [3] *** 5.0 km (10:00 / km)
28c shoes: John's Nike shoes

Placed control's for Louise's test course at Veritasskogen. Re-ran the 2007 Norwegian Sprint Champs qualification race.
Good time by Louise for the summer conditions, 17:25. Louise's routes:

Running warm up/down 1:19:18 [2] 11.07 km (7:10 / km)
shoes: John's Nike shoes

Orienteering 1:06:31 [3] *** 7.24 km (9:11 / km)
17c shoes: New Balance X 1

Orienteering at Bergermoen, doing the last part of the 2007 Norwegian selection race for WOC I did last year. Nice fast terrain. Ran with Louise, doing a couple of controls at a time and discussing.

Note

Hardcore CatchingFeatures party with my brother and Louise in the evening.

Orienteering 45:28 [4] **** 6.0 km (7:35 / km)
21c shoes: New Balance X 1

Ran the World Cup middle distance course from O-festivalen. A few controls where I'm not sure I was at the right spot, difficult to know without flags there. Ran hard in the beginning, a little tired in the middle, but ok on the last loop. Knew all the good route choices from looking at routegadget earlier. My dad borrowed the GPS today.

Running warm up/down 8:00 [2]
shoes: New Balance X 1

Orienteering 55:04 [3] *** 5.75 km (9:35 / km)
12c shoes: New Balance X 1

Orienteering at Burudvann with Louise. Did a couple of tour-o controls. Nice open forest in sections.
Routes: (5min/km, 10min/km)

Orienteering 20:56 [4] ***** 2.5 km (8:22 / km)
15c shoes: New Balance X 1

Orienteering at Dalivann. Gave Mathias the GPS watch. Mathias in good shape despite lack of running for a while. He'll be back in shape soon.
His routes (yellow 5min/km, black 10min/km):

Splits:
Me M L
040 037 053
126 147 128
053 032 047
044 106 ------
119 211 411
123 106 112
101 056 107
125 143 137
117 121 115
118 123 123
050 050 054
128 141 139
208 242 219
311 143 210
112 214 148
041 132 056

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: New Balance X 1

Tempo 22:00 [4] 4.95 km (4:27 / km)
shoes: John's Nike shoes

Trail running warm up/down 9:07 [2] 1.3 km (7:01 / km)
shoes: John's Nike shoes

Orienteering race 38:53 [4] 5.3 km (7:20 / km) +175m 6:18 / km
12c shoes: New Balance X 1

Orienteering race at Sognsvann from the main parking lot. Course with two butterfly wings. A challenging course with lots of route choice and tricky fine navigation. Felt I could push it quite hard in the forest. Misread the opening in the stone wall on the way to #4 and came to far south on the trail. Went down the wrong trail right next to control #6 and searched in the marsh on the wrong side of the trail. Went well other than that. GPS measured 6.08 km.

2nd place of 66, 1:11 behind.

My route in blue-yellow (here blue is 4mmin/km, and yellow is 9 min/km), Louise's route in the normal colours (yellow is 5min/km, and black is 10 min/km).

Only my route on colour map:

Terrain running 18:25 [2] 2.25 km (8:11 / km)
shoes: New Balance X 1

Trail running 59:25 [2] 6.15 km (9:40 / km) +301m 7:46 / km
shoes: John's Nike shoes

Ran up Kolsaas in the afternoon. Nice day.
Train trip from Bergen to Oslo in the morning. Nice weather in the mountains today.