Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Mar 19, 2017:

activity	#	time	miles		km		+m	load
Orienteering	5	4:39:13	25.31	(11:02)	40.73	(6:51)	571	101.2
Running	3	2:22:54	14.48	(9:52)	23.3	(6:08)	217	40.3
Trail running	4	1:58:15	10.42	(11:21)	16.78	(7:03)	170	34.8
Tempo	1	15:41	2.73	(5:44)	4.4	(3:34)		12.5
Total	8	9:16:03	52.95	(10:30)	85.21	(6:32)	959	188.8

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Sunday Mar 19, 2017 #

10 AM

Orienteering 28:32 [3] 5.05 km (5:39 / km) +48m 5:23 / km
ahr:142 max:152 shoes: Hyperspeed 5

Morning sprint training on the Vulkan map.

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Hyperspeed 5

Various warm up and down.

3 PM

Orienteering 10:14 [4] 2.57 km (3:59 / km) +14m 3:53 / km
ahr:137 max:202 shoes: Hyperspeed 5

Prologue. Not the smoothest. Over a minute behind the best. Tied with Siri.

Orienteering 8:00 [4] 2.27 km (3:31 / km) +18m 3:23 / km
ahr:154 max:181 shoes: Hyperspeed 5

Chasing start. Some problems again in the beginning, but I just needed to be in top 8 to make it to heat 2 in the finale. No chance to catch the top 4.

Orienteering 10:00 [4] 2.5 km (4:00 / km) +30m 3:46 / km
ahr:155 max:184 shoes: Hyperspeed 5

Mass-start with Mathias, Ulrik, and Håvard. Realized #2 would be under the bridge instead of on top, so I got there first after the leader went to the top. We also almost caught heat 1, who started 30s ahead. Picked good routes for the rest of the run. Mathias had the opposite forking in the butterfly, and we arrived simultaneously on the last control. He destroyed me in the sprint.

Saturday Mar 18, 2017 #

10 AM

Orienteering 1:31:11 [3] 11.91 km (7:39 / km) +92m 7:22 / km
ahr:164 max:182 shoes: Icebugs orange 2015

Drove down to Moss to get in some long distance orienteering training on the Ødemørk map. Ran with Mathias, alternating every second control (one long and one short leg, like Anders sometimes does). Mostly good navigation, and decent speed.

Nice open terrain and sunny weather, enjoyed the whole run.

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Icebugs orange 2015

Friday Mar 17, 2017 #

5 PM

Tempo 15:41 [4] 4.4 km (3:34 / km)
ahr:120 max:185 shoes: Hyperspeed 5

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Hyperspeed 5

Thursday Mar 16, 2017 #

4 PM

Running 1:07:54 11.3 km (6:00 / km) +217m 5:29 / km
ahr:164 max:177 shoes: Asics Noosa

Easy run around the hood with Ivar and Louise.

Wednesday Mar 15, 2017 #

5 PM

Trail running 1:10:15 9.28 km (7:34 / km) +170m 6:56 / km
ahr:163 max:201 shoes: Asics Noosa

Tuesday Mar 14, 2017 #

6 PM

Orienteering 55:59 7.42 km (7:33 / km) +77m 7:10 / km
ahr:159 max:171 shoes: Icebugs orange 2015

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs orange 2015

Monday Mar 13, 2017 #

6 PM

Orienteering 1:15:17 [2] 9.0 km (8:22 / km) +292m 7:12 / km
ahr:148 max:183 shoes: Icebugs orange 2015

Night-O training with Nydalen. Forked course group run. The group made a fantasticly massive mistake on #2 (or more likely, the leaders in the group had a different control than me...). Had a hard time relocating, but found it eventually. The group had exploded into several pieces, and I was by myself from this point on.

Mostly decent navigation, but challenging without the trails on the map, and the fog and in parts deep snow. Starting to get the hang of this night-O thing again.

Trail running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: Icebugs orange 2015

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