Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jmnipen

In the 7 days ending May 30, 2010:

activity # timemileskm+m
  Running (Trails)3 4:22:53 28.01(9:23) 45.08(5:50) 913
  Running3 2:08:48 13.08(9:51) 21.06(6:07) 60
  Orienteering1 56:14 3.67(15:20) 5.9(9:32) 300
  Biking2 26:00 3.73(8.6/h) 6.0(13.8/h) 50
  Intervals (Track)1 12:34 2.49(5:03) 4.0(3:09)
  Total8 8:06:29 50.97(9:33) 82.04(5:56) 1323

«»
2:14
0:00
» now
MoTuWeThFrSaSu

Sunday May 30, 2010 #

2 PM

Running (Trails) long 2:14:37 intensity: (6:53 @1) + (1:29:32 @2) + (30:39 @3) + (7:33 @4) 21.89 km (6:09 / km) +514m 5:30 / km
ahr:147 max:166 shoes: Mizuno WR12 (2009)

Long run to Brunkollen with a 5km loop on top. Nice outside with 20 degrees and sun. Running conditions were a lot better this time than 3 weeks ago, dvs. that all the snow is melted away and many marshes were a lot dryer.

The route between brunkollen and haslumseterskappel (9-10), chose the marsh. Ill admit it was very wet, but worth it. very nice. Also took the terrain down the slop after brunkollen (at around split 15). Misjudged the placement and had to first go through some vestmarka valley before getting to the spur, but very nice running down. Very open terrain but still the barsh norwegian terrain, so still a 6 min/km pace, mostly because of the uneven ground and hard to see what you are actually stepping on. great training.

A small tempo at muren, with about 162bpm, so not very hard, but just stlightly pushing it.

Very little times with heart rate going below 135. when it did it was mostly when going downhill, or towards the end.

Saturday May 29, 2010 #

12 PM

Biking 14:00 [1] 3.0 km (12.9 kph) +50m

3 PM

Running warm up/down 30:00 intensity: (10:00 @1) + (20:00 @2) 2.5 km (12:00 / km)
shoes: VJ Supra

Orienteering race (15Stafetten) 56:14 [4] **** 5.9 km (9:32 / km) +300m 7:36 / km
shoes: VJ Supra

Ran 15th leg at 15Stafetten. Ended up with the leg i least hoped, so not as fun as hoped. Saw not one person on the entire course, so no re-lay experience whatsoever.

Had seen the map from before:
http://idrett.speaker.no/Downloads/547133/docs/L%C...
So i knew it was going to be tough, but it wasnt as bad as expected, but yes it still was a tire on the legs. Worst in the beginning. Did a lot of independant orienteering, and was very cautious when navigating, and felt secure was to be prioritized. Had an error on 7, and have understood what exactly happened:

When approaching number 7, had control about 100m from than had to run on a side hill looking for a foot of a cliff. always think that is a bit bingo plasement. Checked the lower sides, and also wanting to see the narrow marsh going north from the cliff, but as i were to low, i never reached it and came to low, tried to relocate and take a bearing, but never found the control, so ran up the hill, and tried again, making sure to stay high up, and then reached it. lost around 2 mins. Other than had an ok race. But this type of terrain, type of leg is not suited for me. Came 20 out 40 in my leg, and around 50 out of 122, from the course of 2nd leg. Probably could do a lot better if i ran second leg instead of last leg.

JM
4 PM

Biking 12:00 [2] 3.0 km (15.0 kph)

Friday May 28, 2010 #

3 PM

Running (Trails) 46:41 intensity: (5:04 @1) + (41:21 @2) + (16 @3) 8.63 km (5:24 / km) +95m 5:08 / km
ahr:140 max:153 (rest day) shoes: Mizuno WR12 (2009)

Thursday May 27, 2010 #

Note
(injured) (rest day)

Taking a rest day, and hopefully will recover.

Also found out Im running last leg on 2nd team. Like we say in norwegian: "faens drit."

Wednesday May 26, 2010 #

6 PM

Running 39:21 intensity: (15:09 @1) + (24:12 @2) 7.48 km (5:16 / km) +31m 5:09 / km
ahr:136 max:151 shoes: Asics Hyperspeed 3

Planned to do a speed workout at the track, but as i got there, seemed like there was a kids event, and didnt seem possible to to do any proper runs, even on the outside track. Didnt think waiting around would be an option, so decided to run home.

it was probably for the best, as everything today was in pain. Was conidering turning around way earlier as well. These things were in pain:

-tendons above the outside knee, both legs.
-"blemme" between big toe and ring toe
-right hip
-both thigh muscles
-left shin muscle
-left inner thigh muscle, the front (most concerning one. been active a few days, not just running, actually not too bad when running, but feel the pain when "dragging" the left leg rightwards)

So thinking of taking tomorrow off, and a light jog on friday, so i shoud be prepared to do well on 15stafetten and take some "revansje"

Tuesday May 25, 2010 #

4 PM

Running warm up/down 21:07 intensity: (1:26 @1) + (18:38 @2) + (1:03 @3) 4.12 km (5:08 / km) +4m 5:06 / km
ahr:144 max:159 shoes: Mizuno WR12 (2009)

Running warm up/down (Sprints) 1:51 intensity: (6 @1) + (23 @2) + (31 @3) + (51 @4) 0.45 km (4:08 / km)
ahr:156 max:167 shoes: Asics Hyperspeed 3

Intervals (Track) tempo (6*400m) 7:36 [5] 2.4 km (3:10 / km)
ahr:168 max:179 shoes: Asics Hyperspeed 3

6*400m with 200m jog as rest at 50-58 seconds, heart rate never dropping below 160. Each 400m interval aimed at 76 seconds, at a 3:10min/km pace.

Splits
1 (50) --- 37.84 + 38.87 = 76.71
2 (53) --- 38.76 + 38.25 = 77.01
3 (56) --- 37.95 + 37.67 = 75.62
4 (54) --- 37.95 + 38.03 = 75.98
5 (58) --- 38.05 + 38.01 = 76.06
6 (66) --- 37.65 + 37.30 = 74.95

Felt strong throughout the intervals, and planned only to do 5, but did 6 instead. Have a goal at doing 9:30 at 3km next week, but it will be tough. 76s felt quite fast, let alone as well as doing them broken at 400m.

Running warm up/down 17:06 intensity: (6:43 @1) + (2:47 @2) + (1:39 @3) + (5:40 @4) + (17 @5) 3.38 km (5:04 / km)
ahr:131 max:147 shoes: Asics Hyperspeed 3

From Interval 1
26 45 22 420 17
1.329km

From Interval 2
33 104 117 120
0.855km

Intervals (Track) (4*400m) 4:58 [5] 1.6 km (3:06 / km)
ahr:163 max:179 shoes: Asics Hyperspeed 3

Part 2
Second part. A tad tired, and was just able to work out a stitch i had during the warmup between session one and two. Breaks werent as small as first session, and heart rate did go down to 150s, and once below 150. Max the same.

Splits
1 (56) --- 38.70 + 37.68 = 76.38
2 (57) --- 37.57 + 38.15 = 75.72
3 (65) --- 37.75 + 37.45 = 75.20
4 (63) --- 35.16 + 36.12 = 71.28

Was able to put more speed in these, but the jog betweens were reasonably longer, so total min/km was actually slower, to my big surprise.

Running warm up/down 19:23 intensity: (8:12 @1) + (11:11 @2) 3.13 km (6:12 / km) +25m 5:57 / km
ahr:135 max:151 shoes: Mizuno WR12 (2009)

Monday May 24, 2010 #

5 PM

Running (Trails) long 1:21:35 intensity: (11:28 @1) + (52:30 @2) + (10:57 @3) + (5:41 @4) + (59 @5) 14.56 km (5:36 / km) +304m 5:04 / km
ahr:145 max:171 shoes: Mizuno WR12 (2009)

Didnt quite have time to do one of them longer runs, so cut it short at 14.5km.

Weather is back to 14 with rain, and 10 when i came home. reconn we had our week of summer, and now is time for some fall preparation.

A 2.5-3km tempo after 7.5km. a bit hesitant.

« Earlier | Later »