Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Jan 31, 2009:

activity	#	time	miles		km		+m		load
Orienteering	24	11:12:51	60.15	(11:11)	96.81	(6:57)	100	175c	286.7
Trail running	8	6:43:20	45.44	(8:53)	73.13	(5:31)	196		119.6
Running	5	2:32:48	17.09	(8:56)	27.51	(5:33)			30.6
Cross country skiing	1	2:01:00	13.01	(9:18)	20.94	(5:47)			24.2
Terrain running	1	24:10	2.39	(10:08)	3.84	(6:18)			9.7
Intervals	1	2:14	0.5	(4:30)	0.8	(2:48)			2.2
Total	27	22:56:23	138.58	(9:56)	223.03	(6:10)	296	175c	473.0

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Saturday Jan 31, 2009 #

Note

Hike with Marius, Andrew, Benoit, and May up some local mountains. Went up to about 1950m elevation. Trail head right at the edge of town. Nice ponderosa pine forest, with no snow. Quite hilly, and many strange rock things. Saw some high mountains in the distance that had snow on them. Great views eastwards of the plains.

Sunny and t-shirt weather (+16 degrees).

C • Amazing pictures! Hope it's... 1

Running 32:28 [2] 6.3 km (5:09 / km)
shoes: Nike shoes

Easy run around the town.

Friday Jan 30, 2009 #

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Nike shoes

Run to and from another track I found.

Intervals 2:14 [5] 0.8 km (2:47 / km)
shoes: Nike Track spikes

Lame set of intervals, but my stomach was hurting.
65, 69 seconds.

Wednesday Jan 28, 2009 #

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Nike shoes

Easy run around Boulder, trying to find a track to run on. It has been really cold the last few days (-10, or low teens as the call it here :S ). Finally got nice and warm again (+5). Went on some nice biking trails along the rivers. The track I had in mind wasn't public (3m fence around with scary signs :), but there seems to be others I can check out.

Could really feel the high elevation during my run. Nice views towards the mountains!

C • Do it exist anything called... 4

Saturday Jan 24, 2009 #

Orienteering warm up/down 15:00 [2] ***** 1.5 km (10:00 / km)
shoes: Nike shoes

Control setting and pickup for a special Louise-orienteering training ;)
Didn't run it, since my neither of my headlamps were charged. Looks like a fantastic map -- I look forward running it when I come back in two weeks!

Friday Jan 23, 2009 #

Orienteering 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike shoes

Lunch time run with Nathan at UBC. Went west to 16th, down Blanca to Jericho, along the beach and up Marine Drive. Nate pushed the pace most of the way, and especially hard up the long Marine Drive hill -- it was tough to keep up. So much for an easy day! Small o-component at the end on a 1:7500 sprint map of UBC.

Trail running 55:00 [3] 12.0 km (4:35 / km)
shoes: Nike shoes

Thursday Jan 22, 2009 #

Orienteering 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike shoes

Torsdagsbana with OK GVOC with Oystein and Pat. Ran with a map on trails in PS park. 85 minutes, ~17km. Ran down to the trails near Spanish Banks. Some fast sprints against Pat, with top speed at 2:54min/km. Felt much better than last week.

C • hehe, inspierd by whom? But... 4

Trail running 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Nike shoes

Wednesday Jan 21, 2009 #

Orienteering 35:05 [4] ** 5.7 km (6:09 / km)
21c shoes: Olway speed

Day 21 - Deer Lake
WET at Deer Lake. Fun running around the grassy hillsides, on a crispy layer of snow. The fog limited the long distance vision, so it was hard to see trees from far away.

Trail running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Olway speed

Warm up with Oystein, cool down with Lehel, picking up some controls. Tried to shortcut across a waterfilled ditch, but fell into it and got completely soaked.

Tuesday Jan 20, 2009 #

Orienteering 23:00 [3] 4.0 km (5:45 / km)
shoes: Nike shoes

Made a course on the Prince of Wales map. The dense fog made it difficult when running across fields, and I had to rely a lot on the compass.

Monday Jan 19, 2009 #

Orienteering 26:00 [3] 4.0 km (6:30 / km)
shoes: Nike shoes

Partner orienteerin with Louise at UBC-Antrhopology.

Sunday Jan 18, 2009 #

Orienteering race 48:40 [4] 6.0 km (8:07 / km)
shoes: Olway speed

Whyjustrun race at Robert Burnaby Park. Thomass style event with first a score-o box, with handicap based on age and gender, followed by two frasta loops. Was head of oystein after the score-o, but lost a minute on the second control on loop 1, and he got ahead of me. We were more or less close the whole race, expect I made a bad choice on a long leg near the end, and he got away.

Saturday Jan 17, 2009 #

Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Nike shoes

Stanley Park.

Friday Jan 16, 2009 #

Orienteering 1:30 [2] 0.2 km (7:30 / km)

Thursday Jan 15, 2009 #

Orienteering 20:26 [2] *** 2.83 km (7:13 / km)
11c shoes: Sportiva XC

Clubrun with J-oi-oi-oi, Patrick, and Oystein. Did a short orienteering loop at Camosun Bog. Some extremely unimpressive navigation by yours truly got us lost in some deep water. Couldn't see the track at all because of the snow, hence our nice detour to #3. Quite hard to see anything in the fog.

Trail running 1:08:15 [3] 13.71 km (4:59 / km)

The rest of the clubrun in PS park. Pat pushing the pace after the orienteering. He didn't try to destroy us too much, probably since it's our first run of the year.

Wednesday Jan 14, 2009 #

Orienteering race 36:10 [4] 8.51 km (4:15 / km)
32c shoes: New Balance X 2

Dogbones exercise at Ambleside Park. Wasn't sure what I was doing out of the start, but eventually got an ok route. Made a small 30 sec mistake trying to find the start of the trail on my way to 12A. Coincidentally finished a few seconds before Pat, even though we took completely different routes. Quite a long course, and quite difficult picking a good route.

Trail running warm up/down 1:00:00 [2] 10.0 km (6:00 / km)
shoes: New Balance X 2

Some warm up with Oystein and Lehel (5 mins). Longer run with Lehel afterwars up along Capilano River (54 mins).

Tuesday Jan 13, 2009 #

Orienteering 14:30 [3] *** 2.5 km (5:48 / km)
11c shoes: Nike shoes

Otervals with Louise at Acadia. Even after mapping it, and having run there many times, I find I have to really read the map when I'm orienteering here.

Trail running 53:00 [2] 9.0 km (5:53 / km)
shoes: Nike shoes

Trail run in PS park with Louise afterwards.

Monday Jan 12, 2009 #

Orienteering 57:00 [3] 10.0 km (5:42 / km)
shoes: New Balance X 2

Easy run with Oystein in PS park. A bit lame orienteering course, but oh well.

Sunday Jan 11, 2009 #

Orienteering 30:00 [2] 4.0 km (7:30 / km)
shoes: New Balance X 2

Musqueam Park.

Saturday Jan 10, 2009 #

Orienteering 24:53 [4] **** 2.8 km (8:53 / km) +100m 7:32 / km
5c shoes: New Balance X 2

Day 10 -- Kolsås, Norway
Made a short, difficult course up on Kolsås. Goal was to run it as fast as possible. Full control with the navigation and nailed all controls. Just beat 10min/km as course was 2.5km. The terrain was quite heavy, but it was possible to run quite fast downhill. Some snow in the open sidehills. Becoming more and more a fan of Eystein Weltzien's mapping style.

C • Eystein Weltzien mapping style 1

Trail running warm up/down 55:27 [2] 8.13 km (6:49 / km) +196m 6:05 / km
shoes: New Balance X 2

Warm up from home to the start. Cool down along the road and then off-trail through Dæliskogen.

Friday Jan 9, 2009 #

Orienteering 30:00 [3] ** 3.57 km (8:24 / km)
14c shoes: New Balance X 2

An unusual orienteering training for me. Ran with dad from Kadettangen, over the ice to Borøya. Quite nice open forest on the island. Tried different routes. Made a mistake on 10, where I took the around route, saving some (but not very much) climb. No attackpoint, and I ran right by the control. There's also an o map of Ostøya, the next island further out of the fjord, but we didn't run there today.

Running 24:25 [2] 3.8 km (6:26 / km)
shoes: New Balance X 2

Thursday Jan 8, 2009 #

Orienteering 10:56 [3] **** 1.72 km (6:21 / km)
9c shoes: New Balance X 2

Day 8 -- Daeliskogen, Norway
Did a quick technical training in Daeliskogen at day time, since I'm skiing later today. Ran quite fast, and read the contours well.

C • norway 3

Trail running warm up/down 6:38 [3] 1.29 km (5:09 / km)
shoes: New Balance X 2

Cross country skiing 2:01:00 [2] 20.94 km (5:47 / km)
shoes: Skiboots

Sking from Solihogda to Kleivstua and back with my dad with headlamps. Most of the tracks were good, but one section was really bad (~3km). Did classic style, probably a bit better for my knees and toes.

Wednesday Jan 7, 2009 #

Orienteering 43:35 [2] **** 4.44 km (9:49 / km)
13c shoes: New Balance X 2

Day 7 -- Bogstad, Norway
Night orienteering with dad at Bogstad. Very difficult at night, but nailed all controls. Great technical training.

Tuesday Jan 6, 2009 #

Orienteering 27:21 [3] *** 3.27 km (8:22 / km)
14c shoes: New Balance X 2

Day 6 -- Veritasskogen, Norway
Re-ran a course my dad made for the district sprint champs earlier this year. Ran with headlamps together with my dad, sometimes testing different routes. Quite challenging.

Monday Jan 5, 2009 #

Orienteering 45:05 [3] *** 5.09 km (8:51 / km)
9c shoes: New Balance X 2

Day 5 -- Steinshøgda, Norway
Ran in the World Cup terrain, though probably they won't send the courses this far south. Quite rough terrain, but nice views. New clearcut near #2. Nice forest on the way to the last control.

C • schnee 2

Terrain running 24:10 [3] 3.84 km (6:18 / km)
shoes: New Balance X 2

Terrain running from our house, through Daeliskogen.

Running 30:55 [2] 5.41 km (5:43 / km)
shoes: New Balance X 2

Ran along the gravel roads back home.

Sunday Jan 4, 2009 #

Orienteering 20:57 [3] ***** 3.23 km (6:29 / km)
10c shoes: New Balance X 2

Le tour, day 4 -- Daelivann, Norway
Decided to do one of the hardest trainings of last year -- night-o on contours only in Daeliskogen. Would have been sweet with Loefass-lampan, but I didn't bring it with me. Had some problems doing the controls northwards. Did the controls backwards on the way back, went better then. This was really difficult at night.

Saturday Jan 3, 2009 #

Orienteering 15:00 [1] 2.0 km (7:30 / km)

Le tour, day3 -- Breisach am Rhein, Germany
Early morning on the new Breisach sprint map, at 6:30 in the morning before driving to Kiel with my family. Went by the bakery on the way back.

Note

Long travel back to Oslo. Almost the whole Germany covered in a thick layer of rime.

Friday Jan 2, 2009 #

Orienteering 53:43 [3] *** 8.15 km (6:35 / km)
13c shoes: New Balance X 2

Le tour, day 2 -- Colmar, France
Training at Le Neuman again, this time also with Michel Duboc, the main mapper for Colmar. Ran the legs quite fast, and waited for the others at each control. Tried to run as much straight as I could.
Map from the cool urban o in Colmar last week:

Thursday Jan 1, 2009 #

Orienteering 49:00 [2] *** 5.3 km (9:15 / km)
13c shoes: New Balance X 2

Le tour, day 1 -- Mulhouse, France
Gently undulating forest, with varous contour and vegetation features. The forest was quite open. Nice to be able to just run.

C • Looking forward to doing mo... 10

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