Training Log Archive: tnipen

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: La Sportiva 2012

District champs long distance in terrain close to my parents place. It was raining hard and I couldn't see anything. Made it through the first 3rd with a fair amount of mistakes. Decided to rest for the relay instead. Øystein in good shape won the race.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: La Sportiva 2012

Note
(rest day)

Orienteering race 1:07:00 [3] 6.0 km (11:10 / km) +200m 9:34 / km
shoes: La Sportiva 2012

Orienteering race at Sognsvann from Låkeberget. Didn't have a focused race because my knee was hurting. Also forgot my gaiters, so was running in rough terrain with H&M socks.

Orienteering race 57:17 [4] 6.7 km (8:33 / km) +250m 7:12 / km
shoes: La Sportiva 2012

OBIK race in Asker (West Oslo). Glanced a bit at the course beforehand and Mathias had decided that running around on #2 was not allowed, so had to do the 2k leg straight over the top. Navigated well today. Caught Mathias with 2 mins towards 3, we took different routes, but ran the same speed. Epic sprint battle at the end, that either of us could have easily won by taking the road through the residential area, but we instead both ran through the bogus thick marsh area.

Mathias and I had fastest times on course.

Running tempo 59:52 [4] 16.0 km (3:45 / km)
shoes: Asics Hyperspeed 3

Trail running 1:25:00 [2] 15.1 km (5:38 / km) +377m 5:00 / km
shoes: Asics Nimbus 2011

Orienteering race 50:59 [4] 7.44 km (6:51 / km) +200m 6:02 / km
shoes: La Sportiva 2012

3rd day of racing, but legs felt good today. OBIK race at the same place as yesterday, but organized by Nydalen. Had another great race, with less than 1 min mistakes. Caught Mathias on the way to 7. Followed him into 7 and 8, which was good because he was navigating like Thierry in that section. Then I took my own route down to the marsh to 9, which was faster then going straight. Stepped in a rock hole and hurt my shin a bit after 9. 45s mistake on 11.

Fastest time on the course. Results.

Tour d'OBIK standings:
T: 8:28:32
M: 8:45:44
Uploaded the last month of maps (Nøklevann, Tryvann, Skullerud, Ulsrudvann)

Orienteering race 48:00 [4] 5.4 km (8:53 / km) +200m 7:30 / km
shoes: La Sportiva 2012

Geoform Race in Maridalen, same terrain as Norwegian champs last year. Two wildly different terrain types today. The first half was open marshy terrain with broad contour features. The second half was much finer detail and very short visibility. Had to almost walk that section. Had a good race today. Went slower in the technical section so lost some time because of that, but made no major mistakes. Fastest time on the course. Results.

Orienteering race 34:00 [4] 4.0 km (8:30 / km) +100m 7:33 / km
shoes: La Sportiva 2012

Intervals 5:45 [5] 2.0 km (2:53 / km)
shoes: Hyperspeed 4

Running warm up/down 45:00 [2] 8.0 km (5:38 / km)
shoes: Hyperspeed 4

Trail running 42:00 [2] 8.0 km (5:15 / km)
shoes: Asics Nimbus 2011

Orienteering 55:00 [2] 7.0 km (7:51 / km)
shoes: La Sportiva 2012

Orienteering race 51:29 [4] 7.43 km (6:56 / km) +205m 6:05 / km
shoes: La Sportiva 2012

OBIK from Nøkkelvann in Østmarka. A 20 min walk from the car to the event mean that we got to run in very nice open pine forest. Quite hilly, and lots of marshes. Had a great race. Good focus the whole way. Only made a 45s mistake on one control near the end. Had the fastest time on the course.

Orienteering race 54:34 [4] 5.0 km (10:55 / km) +200m 9:06 / km
shoes: La Sportiva 2012

Orienteering from Tryvannstaarnet. Hilly, marshy, and thick terrain, quite nice. 3-4 others from my division at work were there today. Had a pretty good race except for a bad period in the middle. Feel like I'm getting some flow back. Legs felt good on the uphills. Mathias in France today so no stage in the tour.

Tempo 32:52 [4] 9.6 km (3:25 / km)
shoes: Hyperspeed 4

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Hyperspeed 4

Trail running 1:58:09 [2] 19.18 km (6:10 / km) +953m 4:56 / km
shoes: La Sportiva 2012

Ran up Fløyfjellet with Mathias. Over Rundemanen, down to near the Viking hut. Nice sunny day in Bergen. Mostly small trails, but took the bigger trails on the way back to get back in time.

Orienteering race 54:47 [4] 6.1 km (8:59 / km) +200m 7:43 / km
shoes: La Sportiva 2012

Geoform race at Skullerudåsen. Nice open terrain, good course too. Both Mathias and I had poor races, but beat him with 4mins, so a bit further ahead in the tour.

T: 6:49:33
M: 6:54:29

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +100m 5:00 / km
shoes: La Sportiva 2012

Running 25:00 4.0 km (6:15 / km)
shoes: Asics Nimbus 2011

Running 1:07:21 [3] 13.4 km (5:02 / km) +150m 4:46 / km
shoes: Asics Nimbus 2011

Tempo 57:27 [4] 15.45 km (3:43 / km) +120m 3:35 / km
shoes: DS Trainers

Running warm up/down 7:00 [2] 1.4 km (5:00 / km)
shoes: DS Trainers

Trail running 43:28 [2] 8.04 km (5:24 / km) +189m 4:50 / km
shoes: Asics Hyperspeed 3

Intervals 21:00 [5] 6.0 km (3:30 / km)
shoes: Hyperspeed 4

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Hyperspeed 4