Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kip

In the 31 days ending May 31, 2006:

activity	#	time	miles		km		+m
Running	19	13:13:26	81.4		131.0		470
Orienteering	12	10:01:10	37.08	(16:13)	59.67	(10:04)	825
Biking	6	7:05:00	72.39	(10.2/h)	116.5	(16.4/h)	850
Total	25	30:19:36	190.87		307.17		2145

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Wednesday May 31, 2006 #

Biking 40:00 [1] 10.0 km (15.0 kph)

Running warm up/down 30:00 [2] 2.0 km (15:00 / km)

Orienteering race (Relay) 41:50 [5] *** 4.27 km (9:48 / km)

Tuesday May 30, 2006 #

Running warm up/down (Hitch-hiking) 5:00 [3] 1.0 km (5:00 / km)

Went off from a buss stop near burudvannet (2.5km), and started to run towards burudvannet till I eventually got picked up.

Orienteering race 53:00 [5] *** 6.5 km (8:09 / km) +225m 6:57 / km

hilly, a little dence, rocky, and small trailed filled terrain. Wasn't all that nice in the beggining where most of the climb was. Had some problems there too because the terrain was a little too vague.

Sunday May 28, 2006 #

Biking tempo 1:05:00 [4] 20.0 km (18.5 kph) +250m

Saturday May 27, 2006 #

Running 1:10:00 [3] 13.0 km (5:23 / km)

valler-rud-kolsås-bottom of kirkerudbakken-valler

Friday May 26, 2006 #

Running tempo 1:01:00 [4] 14.0 km (4:21 / km) +120m 4:11 / km

Thursday May 25, 2006 #

Biking tempo 45:00 [3] 14.0 km (18.7 kph) +150m

Tuesday May 23, 2006 #

Biking warm up/down 35:00 [2] 8.0 km (13.7 kph) +100m

Biking to Gullhaug skistadion.

Orienteering race 1:26:00 [4] *** 6.5 km (13:14 / km) +200m 11:28 / km

6.5km in Einåsen is not very humane. Very hilly terrain with lots of cliffs. Many small but steep re-entrants, and many ski- and walkingpaths. Quite nice on top of the hills, but that did not really reduce my minutes per kilometer. Was nicest at the most remote area.
Legs felt heavy after biking to Gullhaug. Did not feel all that great when running, and the technical part wasn't all that great either.

Biking warm up/down 25:00 [3] 8.0 km (19.2 kph)

Biked back to house

Monday May 22, 2006 #

Running 45:00 [3] 9.0 km (5:00 / km)

Sunday May 21, 2006 #

Running long 1:20:00 [2] 14.0 km (5:43 / km)

Saturday May 20, 2006 #

Running warm up/down 30:00 [2] 2.0 km (15:00 / km)

Orienteering race (15-manna) 29:30 [5] **** 4.6 km (6:25 / km) +50m 6:05 / km

Leg 4b. Was about 2 minutes behind leg 4a, but i wasn't really sure how far ahead i was from 4c, but hoped i had a couple of minutes.
Was difficult in the beginning. forked three ways, and found 31 before finding mine. Leg 2 and 3 was also a hard one. Almost did a 90 degree on leg 3, but i realised my bearing was way off. Still had problems getting into the map untill 5th or 6th control. Did better by the end. It was nice and flat, and trails weren't neccessary.

Thursday May 18, 2006 #

Orienteering intervals (flat orienteering) 1:10:00 [3] ** 4.8 km (14:35 / km) +150m 12:37 / km

Orienteering at Jordbru. Flat and dence. Went well in the flat area. The last two intervals were on a hill. Was nice on the top, but became difficult when I started to go downhill in the dencer parts.