Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m	load
Orienteering	11	8:53:47	38.28	(13:57)	61.6	(8:40)	1455	282.7
Trail running	10	6:47:37	38.26	(10:39)	61.58	(6:37)	779	96.2
Running	12	6:20:04	36.04	(10:33)	58.0	(6:33)	720	80.5
Tempo	6	3:00:11	28.28	(6:22)	45.52	(3:58)	598	144.1
Intervals	2	43:43	8.48	(5:09)	13.65	(3:12)		43.7
Total	23	25:45:22	149.35	(10:21)	240.35	(6:26)	3552	647.3

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Tuesday Dec 31, 2013 #

12 PM

Orienteering race 40:56 [4] 5.9 km (6:56 / km) +180m 6:01 / km
shoes: Icebugs 2013

Last race of the season: New year's race in Moss. Difficult terrain with few trails and lots of contour detail. Open pine forest, pretty soft ground. Very fun to run in. A little overwhelmed on my way to #1, but got into a good rhythm. Started pushing the pace more on my way to #5. Got through the course without any mistakes. Thought my straight route on #9 would be unideal, as I had extra climb down and up by the marsh, but the split was still good. 2nd place of 40, very happy with that. Results.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs 2013

Sunday Dec 29, 2013 #

1 PM

Tempo 26:50 [4] 7.17 km (3:45 / km) +127m 3:26 / km
shoes: Asics Nimbus 2011

4x7 mins at the golf course with Mathias and Louise. Nice sunny, snow free conditions. 1:10 rest. Splits 209-213 (first fence pole), bush (409-419), bridge (5:20-527). Gave Mathias a 5s head start in the last one, but he ran faster so couldn't catch him.

6:46.83 -- 1'19
6:47.30 -- 1'25
6:45.86 -- 1'21
6:29.41

Trail running 1:05:33 [2] 8.0 km (8:12 / km) +100m 7:43 / km
shoes: Asics Nimbus 2011

Saturday Dec 28, 2013 #

11 AM

Orienteering race 1:15:05 [4] 10.3 km (7:17 / km) +300m 6:22 / km
shoes: Icebugs 2013

Tøffen orienteering race near Larvik. Mass-start long distance race. A lot of people running fast out of the start. Took the route choice to the right to #2. By the time we reached two the pack had reduced to Øystein, Anders Nordberg, Mathias, and me. Stayed with them to 3 and 4. Had already decided to go left to 5. Ø went right, Anders left. We all got to 5 at the same time. Felt that I was going to get dropped any minute, but somehow didn't.

6-8 were fun. On 9 I went down the valley to the west. We all hit the river which had flooded. It wasn't possible to follow the river, because a cliff went straight into it. Abandoned the crossing when water went up to the head. Waterproof socks were filled with water :) We all climbed back up again and around the cliff down to the road.

Decided to go left on the big trail to 9. Anders, Mathias went the same way. Øystein went more straight on the smaller trails. Thought for sure Øysteins route must be slower, but he got there a minute before us. Anders dropped M+me up to 9, so had to navigate to 10, 11, and 12. Got back onto the pain train when Anders went slightly too high on 12.

Mathias blew a perfectly good chance to pull away on the road to 13, but hesitated too much. First on 13. Slightly too far left on the challenging 14, Anders opened up a 10s gap, and pulled away to 15. No chance against Mathias on the trails back to the finish. Ø won in 1:12. Results.

C • Epic 2

Trail running 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebugs 2013

Thursday Dec 26, 2013 #

10 AM

Trail running race 9:48 [4] 1.04 km (9:25 / km) +240m 4:22 / km
shoes: Icebugs 2013

Informal race up to the top of Kolsås, organized by Tyrving. Torbjørn Sagberg in 9:29. Mathias 10:40, Louise 12:40.

Trail running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Icebugs 2013

Warm up, and run down the hill.

11 AM

Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: Icebugs 2013

Orienteering training at Fossum. Signed up for long (6.7km). Didn't have good focus today. Also wanted to save legs for Saturdays long race, so ran til about #10 and then took the trail back.

Wednesday Dec 25, 2013 #

12 PM

Orienteering 1:19:15 [2] 7.0 km (11:19 / km) +200m 9:54 / km
shoes: Icebugs 2013

Orienteering training with Louise from Tryvann. Alternated leading. Little snow in the forest, but some cold marshes. Dad and Mathias did 20k of skiing around a 600m loop at Holmenkollen. Saw some people on rollerskis outside two.

Trail running 44:12 [3] 8.0 km (5:32 / km) +100m 5:12 / km
shoes: Icebugs 2013

Warm up and cool down.

Tuesday Dec 24, 2013 #

2 PM

Running 54:34 8.0 km (6:49 / km) +320m 5:41 / km
shoes: Asics Nimbus 2011

Louise did 8x1.5 min hills, so I joined her for the run.

Sunday Dec 22, 2013 #

2 PM

Trail running 52:00 [2] 8.04 km (6:28 / km) +189m 5:47 / km
(sick) shoes: Icebugs 2013

Easy run with Mathias and Louise in Dæliskogen. Everything was like a sheet of ice. Glad i had spiked shoes :)

Saturday Dec 21, 2013 #

1 PM

Orienteering race 36:35 [4] 5.0 km (7:19 / km) +125m 6:30 / km
(sick) shoes: Icebugs 2013

Gløggløpet at Sognsvann. Usually this race is in snow, but right now its pretty snow-free. Still have a cold so couldn't push 100%. But navigated well. 3rd place, 2mins back. Mathias in 39mins, Louise 45, dad 58.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebugs 2013

Tuesday Dec 17, 2013 #

5 PM

Intervals 27:12 [5] 8.19 km (3:19 / km)
shoes: Asics Hyperspeed 3

5x3 laps at indoor Bislett. Longer rest. Good pace.
5:39.17 -- 2'55
5:19.84 -- 3:05
5:24.62 -- 2:57
5:22.37 -- 3'01
5:25.68

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Asics Hyperspeed 3

Monday Dec 16, 2013 #

7 PM

Orienteering race 38:30 [3] 3.7 km (10:24 / km)
shoes: Icebugs 2013

Night-O at Alunsjøen. Forked mass-start. Got a bit lost on the first butterfly loop. A bit better later on.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs 2013

Sunday Dec 15, 2013 #

2 PM

Tempo 30:21 [4] 7.0 km (4:20 / km) +100m 4:03 / km
shoes: Asics Nimbus 2011

5x6 mins with Mathias and Louise at the golf course. Still 10cm of wet soggy snow on the ground.
6:10.56 -- 1'06
6:08.33 -- 1'00
6:05.00 -- 1'00
6:03.55 -- 1'00
5:54.06

Trail running warm up/down 1:03:00 [2] 9.0 km (7:00 / km)
shoes: Asics Nimbus 2011

Saturday Dec 14, 2013 #

12 PM

Orienteering race 23:30 [4] 3.1 km (7:35 / km) +100m 6:32 / km
shoes: Icebugs 2013

Urban sprint orienteering race in Oslo. Mix of park, residential, and forest. Had a good race, until I counted the number of switchbacks in a road wring and ended off the map. Lost almost 3 mins on one control. Other than that I felt like I could push the pace good. 7th place, 1:45 back.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Icebugs 2013

3 PM

Trail running 45:00 [2] 8.0 km (5:38 / km) +150m 5:09 / km
shoes: Icebugs 2013

Ran with Mathias to Stein and back.

Thursday Dec 12, 2013 #

5 PM

Tempo 28:35 [4] 8.19 km (3:29 / km)
shoes: Asics Hyperspeed 3

8.2km tempo with Nydalen at indoor Bislet. 15 laps, 546m each. Goal was to run 1:55 laps. Alternated laps with Mathias. Mathias started running faster after the 10th lap, so I let him get ahead, hoping he'd make a mistake and get lost.
1:54.31
1:55.09
1:52.39
1:54.79
1:51.50
1:54.85
1:53.24
1:55.23
1:54.17
1:55.45
1:54.09
1:54.12
1:56.67
1:55.44
1:54.09

Running warm up/down 40:00 [2] 5.0 km (8:00 / km)
shoes: Asics Hyperspeed 3

Tuesday Dec 10, 2013 #

6 PM

Orienteering race 1:15:00 [3] 6.7 km (11:12 / km) +200m 9:44 / km
shoes: Icebugs 2013

Night-O race south of Oslo, in the same terrain as the Norwegian night champs this year. Another quite difficult course, with little trail running. Got passed by Øystein out of the long first leg. Watched him navigate for a few controls, then he lost me going down some sketchy hill. First half was fun, the second was a bit on the steep side, with a lot of climb. 11 minutes behind Ø at the end.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: Icebugs 2013

C • Top 10 Reasons You Don't Want an Owl as a Pet 4

Sunday Dec 8, 2013 #

2 PM

Tempo 41:57 [4] 9.66 km (4:21 / km) +101m 4:08 / km
shoes: Icebugs 2013

4x9 minutes intervals with Mathias at the golfcourse. Normally these take 9 minutes, but overnight we got 10cm of snow, so it took closer to 10.5 minutes. Found it hard to get the intensity up when running in the snow. Tried a bit harder on the last two intervals. Splits: River (1:58-2:00), trail (5:01-5:05), bush (7:19-7:26).
10:31.47 -- 1'06
10:40.17 -- 1'12
10:23.92 -- 1'08
10:21.77

Trail running warm up/down 54:04 [2] 8.0 km (6:46 / km)
shoes: Icebugs 2013

Saturday Dec 7, 2013 #

12 PM

Orienteering race 35:11 [4] 6.2 km (5:40 / km) +100m 5:15 / km
shoes: Asics Hyperspeed 3

Urban orienteering at Blinderen on a 1:5000 map. Fun to run around my place of work, went by my office window at least once. Decent run with no major mistakes, but a bit unsure on the route choice. Margins on my side, and won by 8 seconds. Results. No ice outside, could run with racing flats.

Running warm up/down 19:00 [2] 5.0 km (3:48 / km)
shoes: Asics Hyperspeed 3

Warm up from home with Louise.

Friday Dec 6, 2013 #

6 PM

Orienteering 59:00 [2] 4.6 km (12:50 / km) +125m 11:18 / km
shoes: Icebugs 2013

Night orienteering training with dad and Louise at Sognsvann. Ran a course set for the national team's training camp last week.

Trail running warm up/down 24:00 [2] 4.0 km (6:00 / km)
shoes: Icebugs 2013

Thursday Dec 5, 2013 #

5 PM

Intervals 16:31 [5] 5.46 km (3:02 / km)
shoes: Asics Hyperspeed 3

10x1 loop intervals at Bislet with Nydalen, with short rest. Good pace today. On the last, the others pushed the pace quite hard.
1:38.75 -- 1'22
1:38.80 -- 1'21
1:40.99 -- 1'19
1:40.26 -- 1'20
1:41.37 -- 1'19
1:41.24 -- 1'19
1:39.34 -- 1'21
1:38.90 -- 1'21
1:38.60 -- 1'22
1:32.17

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics Hyperspeed 3

Wednesday Dec 4, 2013 #

6 PM

Orienteering race 30:45 [4] 4.1 km (7:30 / km) +125m 6:30 / km
shoes: Icebugs 2013

Night-O in Veritasskogen. Mix of forests and some park. Sprint map. A bit rusty today. Mathias won in 29:30. Third place, behind Pål Skogedal. Louise in 38mins, dad in 45mins.

First time running in o-shoes in a few years. New Icebugs.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Icebugs 2013

Monday Dec 2, 2013 #

6 PM

Tempo 19:43 [4] 4.5 km (4:23 / km) +270m 3:22 / km
shoes: Asics Hyperspeed 3

Uphill test run with Nydalen. 4.5km ashphalt course with 270m climb, starting from Sinsenkrysset to the hut at Grefsenkollen. With pack of 4 for the first k, then slowly pulled away from the group. Legs felt quite good today. Louise with a nice run in 23:20.

Running warm up/down 55:15 [2] 8.0 km (6:54 / km) +150m 6:19 / km
shoes: Asics Hyperspeed 3

Half hour warm up.

Sunday Dec 1, 2013 #

1 PM

Tempo 32:45 [4] 9.0 km (3:38 / km)
shoes: Asics Nimbus 2011

5x6mins on the golf course with Louise. Similar to the 9min loop. Started at bridge, went around the top green, and back down. Splits: trail 207-211, bush 408-411, river 511-513. Had to push hard on the last one
6:38.32 -- 1'32
6:32.79 -- 1'23
6:31.04 -- 1'49
6:31.81 -- 1'23
6:31.29

Running warm up/down 1:01:15 [2] 8.0 km (7:39 / km) +150m 7:00 / km
shoes: Asics Nimbus 2011

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