Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending May 31, 2018:

activity	#	time	miles		km		+m	load
Orienteering	12	8:25:39	49.42	(10:14)	79.53	(6:21)	1671	354.6
Running	12	6:14:39	45.85	(8:10)	73.79	(5:05)	771	104.1
Stroller-running	4	4:38:35	29.62	(9:24)	47.67	(5:51)	643	48.5
Trail running	8	4:35:33	25.83	(10:40)	41.58	(6:38)	735	62.3
Tempo	1	19:24	2.65	(7:19)	4.27	(4:33)	80	15.5
Intervals	1	8:27	1.27	(6:40)	2.04	(4:09)	40	8.4
Total	26	24:22:17	154.64	(9:27)	248.87	(5:53)	3940	593.4

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Thursday May 31, 2018 #

4 PM

Stroller-running 51:00 [2] 9.51 km (5:22 / km) +96m 5:06 / km
ahr:147 max:169 shoes: Asics Cumulus

With Tessa to the viewpoint and back. Nice day.

Wednesday May 30, 2018 #

4 PM

Orienteering race 50:29 [4] 7.21 km (7:00 / km) +250m 5:58 / km
ahr:148 max:184 shoes: Icebug blue 2017

Long training day. Ran from work to Sognsvann and did the Geoform race. Cool down back home afterwards.

Difficult orienteering, the visibility was low due to leaves on trees. Struggled on #2 and #3 because of this. Did a parallel error on #4 right before the control and got really confused. Managed to focus a bit better after that. 2 mins behind the fastest time.

31 degrees C today, which is probably a record for May in Oslo. Went for a swim afterwards, which is probably one of the first times I've done that without peer pressure. Results and map.

C • Heatwave 2

Running warm up/down 1:06:47 [2] 11.86 km (5:38 / km) +159m 5:17 / km
shoes: Asics Cumulus

Tuesday May 29, 2018 #

5 PM

Stroller-running 1:19:33 [2] 13.94 km (5:42 / km) +222m 5:17 / km
ahr:133 max:171 shoes: Inov8 red

Nice run on gravel with Louise and Tessa from Hammeren past Ullevålseter, then to Sognsvann, Brekke, home.

C • damn 7

Sunday May 27, 2018 #

10 AM

Orienteering race 48:27 [4] 8.17 km (5:56 / km) +135m 5:29 / km
ahr:160 max:178 shoes: Inov8 orange 2017

Ringeriksløpet at Eggemoen. A decent race in the beginning, but ran off the map on my way to 6. Knew this would be a hard control so tried to take it easy and stay in control. Lost contact pretty quickly and attacked the control off the trail thinking I was in a different spot. Lost around 3-4 minutes there. 11th place, 8:28 behind. Results.

C • Norwegian track 3

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 orange 2017

Saturday May 26, 2018 #

11 AM

Stroller-running 1:27:55 14.11 km (6:14 / km) +216m 5:47 / km
ahr:133 max:165 shoes: Asics Cumulus

Friday May 25, 2018 #

5 PM

Stroller-running 1:00:07 [2] 10.1 km (5:57 / km) +110m 5:39 / km
ahr:133 max:159 shoes: Asics Noosa

Finally, now I can train like Henrik.

Thursday May 24, 2018 #

7 PM

Running race 36:33 [4] 10.0 km (3:39 / km) +49m 3:34 / km
shoes: Nike Zoom

Ouch that sucked, better start training more :)

Fornebuløpet 10k. Didn't know what to expect and aimed for a sub-35. Hit 5k in 17:40 but got less and less motivated to push the pace. It kind of fell apart after that and it became a battle to cruise in under 37 at least.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Zoom

Wednesday May 23, 2018 #

4 PM

Running 48:13 [2] 9.69 km (4:59 / km) +144m 4:38 / km
shoes: Asics Cumulus

Another easy run.

Tuesday May 22, 2018 #

5 PM

Running 47:12 [2] 9.01 km (5:14 / km) +126m 4:54 / km
shoes: Asics Cumulus

Easy jog around the hood, needed a recovery run and resisted the temptation to speed up on the downhills.

Monday May 21, 2018 #

11 AM

Orienteering race 30:10 [4] 4.57 km (6:36 / km) +122m 5:49 / km
shoes: Icebug blue 2017

Each year both Hamar and Kongsberg offer 3 races at Pinse. We therefore do one day at each place to get the best of both. Today was Kongsberg's turn. Kongsberg is usually a safe bet, but this year the chose a local terrain and the courses were way too short. Bummer. Had an excellent start and nailed the first control, then I headed full speed out of 1 and got completely lost. Not sure how my bearing was so bad, but also no idea how I managed to relocate. Lost 2 minutes. The rest was decent.

Mathias had a good race and beat me, Ivar also had a good race and was a minute behind. Results and
map

Trail running warm up/down 20:00 [2] 2.0 km (10:00 / km) +100m 8:00 / km
shoes: Icebug blue 2017

Sunday May 20, 2018 #

11 AM

Orienteering race 40:25 [4] 6.09 km (6:39 / km) +125m 6:01 / km
shoes: Icebug blue 2017

Pinseløpet near Hamar, middle distance. Louise got an early start and I got a late one, which after she finished gave me about 4 minutes to run 700m to make the 3 min callup at the start with 3 seconds to spare.

A good run, except got lost on the long leg to #4. Lost maybe 1.5 minutes. 4:48 behind the best, happy with that result. Sunny and warm. Results and map .

C • early/late starts 15

Running warm up/down 4:00 [2] 0.7 km (5:43 / km)
shoes: Icebug blue 2017

Friday May 18, 2018 #

6 PM

Trail running 47:51 [2] 6.89 km (6:57 / km) +137m 6:19 / km
shoes: Inov8 red

Ran up to Brekke, then one loop around the lit track (8:54).

Intervals intervals 8:27 [5] 2.04 km (4:09 / km) +40m 3:46 / km
shoes: Inov8 red

Thursday May 17, 2018 #

2 PM

Trail running 35:49 5.1 km (7:02 / km) +99m 6:24 / km
ahr:142 max:183 shoes: Inov8 red

Easy run with Louise in Dæliskogen.

Wednesday May 16, 2018 #

4 PM

Orienteering 45:55 6.58 km (6:59 / km) +216m 6:00 / km
ahr:158 max:174 shoes: Icebug blue 2017

Geoform race at Bogstad. A bit rusty navigation at times, but fastest time on the course. Results and map.

Tuesday May 15, 2018 #

7 PM

Orienteering race 19:27 [4] 4.07 km (4:47 / km) +58m 4:28 / km
ahr:161 max:182 shoes: Nike Zoom

District champs in sprint at Sandvika. Epic terrain, one of the harder ones I've done in Norway. It went ok, but I wasn't able to stay ahead of the game and had to stop a lot to check my route. 2:30 behind the best. Map.

Monday May 14, 2018 #

7 PM

Running 12:59 [3] 3.13 km (4:09 / km) +53m 3:50 / km
ahr:146 max:155 shoes: Asics Cumulus

Sunday May 13, 2018 #

11 AM

Tempo 19:24 [4] 4.27 km (4:33 / km) +80m 4:09 / km
ahr:153 max:185 shoes: Inov8 red

Fast warm up to Grinda (17:30) then two times around the lit loop. 9:33 and 9:51. A bit tired after yesterdays race but still pushed hard. Nice tempo loop, think I will try to do this workout more.

Running warm up/down 43:25 8.41 km (5:10 / km) +120m 4:49 / km
shoes: Inov8 red

Saturday May 12, 2018 #

11 AM

Orienteering 1:13:42 11.13 km (6:37 / km) +309m 5:49 / km
ahr:167 max:182 shoes: Icebug blue 2017

Nydalten from Korsvål skole. Always fun to have a big race in home terrain :) Decent race, faded a bit on the second half, and had a few smaller mistakes, but overall pretty good. 2nd place, about 4 mins back.
Map and results.

Running warm up/down 5:30 [3] 1.0 km (5:30 / km)
shoes: Icebug blue 2017

Thursday May 10, 2018 #

12 PM

Orienteering 1:02:32 [4] 10.7 km (5:51 / km) +153m 5:27 / km
ahr:162 max:182 shoes: Icebug blue 2017

Eikerløpet just west of Hokksund, the same place as the world champs in 1978. Super nice open terrain. A good race, except a 1:15 mistake on #2 and a few other smaller mistakes, but decent speed. Legs tired at the end and felt I couldn't quite keep it all the way in. Need to get in a bit better terrain shape to finish strong. 11 minutes behind the best.

Results and map.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebug blue 2017

Tuesday May 8, 2018 #

6 PM

Orienteering race 15:32 [4] 3.47 km (4:29 / km) +78m 4:02 / km
ahr:141 max:161 shoes: Inov8 red

Oslo City Cup final at Ellingsrudåsen.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 red

Monday May 7, 2018 #

4 PM

Trail running 26:01 4.84 km (5:22 / km) +64m 5:02 / km
ahr:145 max:168 shoes: Asics Cumulus

Easy run from work to home.

Sunday May 6, 2018 #

12 PM

Orienteering race 40:27 [4] 6.56 km (6:10 / km) +98m 5:44 / km
ahr:152 max:181 shoes: Icebug blue 2017

Orienteering race in cool terrain. Felt like I was cruising around Kamloops terrain, like Chartrand Creek. Open sandy pine forest, with no rock and few marshes. Decent race, but legs were tired so had a tough time pushing it on the hills.

A good field of top runners. 29th, just under 8 mins back. Results and map.

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Icebug blue 2017

Saturday May 5, 2018 #

1 PM

Trail running 59:50 9.23 km (6:29 / km) +133m 6:03 / km
ahr:158 max:178

Ran around nice single-track trails in a pine forest outside Vikersund. Sunny and 21 degrees outside today! Still small patches of snow here and there.

Friday May 4, 2018 #

6 PM

Trail running 56:02 7.52 km (7:27 / km) +201m 6:34 / km
ahr:155 max:180 shoes: Asics Cumulus

Easy trail run near Lutvann after taking Tessa in the stroller.

Wednesday May 2, 2018 #

4 PM

Orienteering 39:51 [4] 6.49 km (6:08 / km) +127m 5:36 / km
ahr:155 max:173 shoes: Icebugs orange 2015

Geoform race from Grinda. One of my best races in a long time, nailed all the controls - I guess it helps to have a training camp in Sweden.

There was a lot of thinning-logging (a word in English?) and therefore there were a lot of branches on the ground throughout most of the course. A fun control picking course.

Results and map.

C • Good post-Tiomila race 1

Running warm up/down 40:00 [2] 8.0 km (5:00 / km) +120m 4:39 / km
shoes: Icebugs orange 2015

Warm up from work and cool down home. Bonked bad on the way home and had to get a snack at the store.

Tuesday May 1, 2018 #

10 AM

Orienteering race 38:42 [4] 4.5 km (8:36 / km)
shoes: Icebug blue 2017

Klemmingekampen middle distance race near Nyköping. Ran open 8 against Magnus. Ran well on #1, but missed #2 and #3 badly. Decent running after that. Bestefar Magnus creamed my time, running in 36, but still happy with the run.

Trail running 10:00 [2] 2.0 km (5:00 / km)
shoes: Icebug blue 2017

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