Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m	load
Running	17	9:41:52	54.35	(10:42)	87.46	(6:39)	350	125.8
Orienteering	10	8:36:50	55.96	(9:14)	90.06	(5:44)	1704	322.1
Trail running	5	4:31:56	26.37	(10:19)	42.44	(6:24)	537	62.4
Cross country skiing	2	3:20:00	18.64	(10:44)	30.0	(6:40)	277	40.0
Tempo	1	48:00	5.11	(9:23)	8.23	(5:50)	499	38.4
Intervals	2	41:00	7.8	(5:15)	12.55	(3:16)	123	41.0
Total	24	27:39:38	168.23	(9:52)	270.74	(6:08)	3490	629.7

2:33

0:00

» now

Thursday Mar 31, 2016 #

11 PM

Running 24:18 [2] 4.22 km (5:45 / km) +79m 5:16 / km
shoes: Saucony trail runners 2015

Easy run around the hood with Louise after a 3 day report-writing marathon.

Wednesday Mar 30, 2016 #

4 PM

Orienteering race 38:32 [4] 6.65 km (5:48 / km) +111m 5:21 / km
shoes: Inov8 190

First Geoform/OSI race of the season, this time at Veritasskogen on a 1:5000 map. Mostly control-picking on forested areas. Fastest time on the course. Results

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov8 190

Tuesday Mar 29, 2016 #

4 PM

Orienteering 25:49 [4] 5.17 km (5:00 / km) +152m 4:21 / km
shoes: Saucony trail runners 2015

Sprint training with Mathias. Reran the partner exercise from last fall, where we alternated controls.

Running warm up/down 40:35 [2] 5.94 km (6:50 / km)
shoes: Saucony trail runners 2015

Sunday Mar 27, 2016 #

1 PM

Orienteering 2:23:06 [3] 22.95 km (6:14 / km) +570m 5:33 / km
shoes: Inov8 190

Long distance at the JK in the Yorkshire Dales. The course was 20k in fast open grasslands, but with a fair but of climb. This is the first race I have ever run where a rainjacket was mandatory. Seemed like a joke, but after being out there I realize it makes a lot of sense, and I was glad I was running in it the whole race.

Decent navigation, but the legs were almost completely dead today. Made my way almost to the end when I entered a heavy hail storm, with quite strong winds (probably 20+ m/s). Tried to keep going, but I couldn't read the map/see where I was going. Looked for a lowspot in the terrain to take a break, but it was windy everywhere. Hands were frozen and I hadn't had a particularly fast race, so decided to bail, even though I had only 1k of navigation left.

A really nice area for orienteering, very scenic and some interesting contour details.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 190

Saturday Mar 26, 2016 #

1 PM

Orienteering race 38:52 [4] 5.37 km (7:14 / km) +205m 6:05 / km
shoes: Inov8 190

JK middle distance at Wass, Yorkshire. A fun ravine and sidehill area with some interesting navigation challenges. Pretty good technical race today, didn't make many mistakes. The legs were not with me today though, I could feel the quads burn already on the first uphill. 35th/97, 8 minutes back. Results.

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 190

Friday Mar 25, 2016 #

1 PM

Orienteering race 17:17 [4] 3.99 km (4:20 / km) +58m 4:02 / km
shoes: Inov8 190

JK sprint at Leeds university. A tricky area, with many levels and traps, but not in an annoying way. Mostly good, but a few hesitations here and there. 30th place/116, but almost 3 minutes behind. Results

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 190

Thursday Mar 24, 2016 #

7 PM

Trail running 35:49 [2] 5.3 km (6:45 / km)
shoes: Inov8 190

Easy run with Louise in the Yorkshire Dales. Nice open grassy areas.

Tuesday Mar 22, 2016 #

5 PM

Intervals 20:00 [5] 6.0 km (3:20 / km) +123m 3:01 / km
shoes: Hyperspeed 4

6x1km intervals with Mathias and Louise on bike paths. 1:40 rest. Good session, a bit behind Mathias, but getting better. Nice to run on non-icy roads :)

Running warm up/down 45:00 [2] 5.14 km (8:45 / km)
shoes: Hyperspeed 4

Sunday Mar 20, 2016 #

10 AM

Orienteering race 1:46:57 [4] 20.22 km (5:17 / km) +129m 5:08 / km
shoes: Inov8 190

Danish spring long distance. Very difficult first few controls, but got through the course without any major problems. Didn't have enough energy to push the last 30 minutes. Caught a Finn by 6 mins after an hour, and he joined in the fun for the rest of the run. 26th place out of 61 finishers. Results

Overall a good weekend, three solid races. 4 days easy, then the same thing next weekend ;)

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 190

Saturday Mar 19, 2016 #

1 PM

Orienteering race 43:24 [4] 8.61 km (5:02 / km) +84m 4:48 / km
shoes: Inov8 190

Danish sprint, middle distance. A really good race where I was in control, and the speed was good. Challenging navigation with a lot of controls in green forest. Some sections of nice fast woods too. 24th of 80, 6:11 minutes back. Results.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Inov8 190

Friday Mar 18, 2016 #

3 PM

Orienteering race 17:41 [4] 4.13 km (4:17 / km) +27m 4:09 / km
shoes: Inov8 190

Danish spring, sprint distance. A fast course mostly buildings and park. Went out hard and got into a good rhythm. Got passed by a fast finn near the end, so that helped keep the pace up the whole way in. 30th place, 1:49 back. Beat Mathias by 1 second, which I gained in the finish chute :p

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Inov8 190

Wednesday Mar 16, 2016 #

6 PM

Running 46:25 [2] 7.48 km (6:12 / km) +123m 5:44 / km
shoes: Hyperspeed 5

Easy run with Louise and Kevin Matrosovs who is in town for the Birkebeiner this weekend.

Tuesday Mar 15, 2016 #

6 PM

Orienteering 39:13 [3] 6.05 km (6:29 / km) +150m 5:46 / km

More sprint training, this time with BSK. Three good trainings, better map focus today, and better speed in the legs.
1) Mass-start forked control picking course. Finished 2s behind Felix.

2) Chase start biathlon course, where you had to remember which controls had flags in the right spot. Then there was an answer sheet and you had to do penalty loops based on the number of incorrect answers. Finished the first part in a pack with Felix and the girls. Only had to do one penalty loop, so headed out first. Kept the lead, Felix gained at the end, but a few seconds behind.

3) Human flag orienteering. Mass-start, but whoever got to the control first had to wait til the last person passed + 15 seconds before continuing. Felix first on the first, then me on the second. Fell behind, but was first on the last control, which meant I finished last at the finish.

Running warm up/down 51:01 [2] 5.16 km (9:53 / km)
shoes: Saucony trail runners 2015

Monday Mar 14, 2016 #

6 PM

Orienteering 45:59 [3] 6.92 km (6:39 / km) +218m 5:44 / km
shoes: Saucony trail runners 2015

Need some sprint training before the weekend, so joined OSI for some loops on the new map from Ribbe & Loff. Mass-start with Mikael and Vegar, but starting on different loops. Nice loops by Lenny. First sprint in a long time, so felt quite rusty, couldn't foxus on reading the map, and legs were not super fast today.

Running warm up/down 42:53 [2] 4.96 km (8:39 / km)
shoes: Saucony trail runners 2015

Sunday Mar 13, 2016 #

11 AM

Cross country skiing 2:00:00 [2] 16.0 km (7:30 / km) +277m 6:54 / km
shoes: Skiboots

Skytterkollen, Triungsvannet, Brunkollen, Nygård, Skytterkollen.

At one point we could hear the roar from Holmenkollen across the valley arouns the time the women's mass start was concluding.

Saturday Mar 12, 2016 #

2 PM

Trail running 1:29:10 15.01 km (5:56 / km) +355m 5:19 / km
shoes: Icebugs blue 2015

20 min warm up then a 40 min trail tempo on maps with Mathias.

Friday Mar 11, 2016 #

5 PM

Running 1:10:00 [2] 10.0 km (7:00 / km) +35m 6:53 / km
shoes: Asics Nimbus 2013

Easy run with Mathias.

Thursday Mar 10, 2016 #

5 PM

Intervals 21:00 [5] 6.55 km (3:12 / km)
ahr:155 max:191 shoes: Hyperspeed 5

12x1 lap at Bislett. Started out at 1:45, but legs weren't working well today, so dropped out after 12.

Running warm up/down 35:00 [2] 4.0 km (8:45 / km)
shoes: Hyperspeed 5

Wednesday Mar 9, 2016 #

7 PM

Running 47:17 [2] 7.34 km (6:27 / km) +95m 6:03 / km
shoes: Saucony trail runners 2015

Easy run around the hood with Louise.

Monday Mar 7, 2016 #

6 PM

Tempo 48:00 [4] 8.23 km (5:50 / km) +499m 4:29 / km
shoes: Icebugs blue 2015

12x4 min trail intervals with Nydalen. Tried to stay on the back of the Vister-Nordberg-mini Nipen pain-train, but they got a gap after about the 5th one. Quite mentally tough to finish this today.

Trail running warm up/down 55:19 [2] 7.16 km (7:44 / km)
shoes: Icebugs blue 2015

Sunday Mar 6, 2016 #

3 PM

Cross country skiing 1:20:00 [2] 14.0 km (5:43 / km)
shoes: Skiboots

Both Mathias and Louise had their birthday today, so we did a Birthday ski from westmarkasetra to Mikkelsbonn and back another way. Really challenging waxing conditions today, since our wax iced up and I alternated between having super glide with no grip and getting snow chunks under the skis. Louise was skating, so she was laughing.

Saturday Mar 5, 2016 #

2 PM

Trail running 1:06:38 [2] 10.96 km (6:05 / km) +182m 5:37 / km
shoes: Saucony trail runners 2015

Trail run with Louise on small trails. Lots of new snow in the woods.

Wednesday Mar 2, 2016 #

6 PM

Running 22:12 [2] 4.04 km (5:30 / km) +3m 5:29 / km
shoes: Asics Nimbus 2013

Ran to the bank to get some cash.

Tuesday Mar 1, 2016 #

6 PM

Running 47:11 [3] 11.88 km (3:58 / km) +15m 3:57 / km
shoes: Asics Nimbus 2013

Road run around De Bilt. Started out on roads through the woods, then I took random turns til I made it back. Light rain.

« Earlier | Later »