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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jmnipen

In the 7 days ending Mar 10, 2013:

activity # timemileskm+m
  Orienteering4 5:23:22 22.4(14:26) 36.05(8:58) 141
  Running Tempo1 1:15:05 10.86(6:55) 17.47(4:18) 357
  Running (Trails)3 1:03:47 7.04(9:03) 11.34(5:38) 204
  Strength1 50:00
  Running3 25:59 2.14(12:10) 3.44(7:34) 20
  Biking1 15:00 4.66(18.6/h) 7.5(30.0/h)
  Stretches1 10:00
  Stairs1 5:00
  Total7 9:28:13 47.1 75.8 722
  [1-5]7 9:25:35

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Sunday Mar 10, 2013 #

9 AM

Running warm up/down 10:59 intensity: (1:27 @0) + (4:58 @1) + (4:34 @2) 1.34 km (8:13 / km) +20m 7:39 / km
ahr:124 max:145 shoes: Icebugs OLX (2011)

Orienteering 38:12 intensity: (10 @0) + (20:04 @1) + (14:19 @2) + (1:37 @3) + (1:55 @4) + (7 @5) **** 3.64 km (10:29 / km) +25m 10:08 / km
ahr:137 max:177 shoes: Icebugs OLX (2011)

Starting to get sick of this jungle bat-shit stuff. Had twisted my ankle the day before, and although trying to put some brace on it, it was really swollen. Was also in a lot of pain from the scratches the day before and really cold. Did the first 6 controls, and after that looking at my map and my watch, I had used over 30 minutes, and I had 20 more controls. Didnt want to use 2 hours on a middle course, so Palined it, and headed to the finish.

Saturday Mar 9, 2013 #

10 AM

Running (Trails) warm up/down 9:02 intensity: (5:33 @1) + (3:29 @2) 1.67 km (5:24 / km) +5m 5:19 / km
ahr:137 max:145

Orienteering race 3:04:13 intensity: (1:01 @0) + (53:19 @1) + (44:59 @2) + (43:42 @3) + (35:13 @4) + (5:59 @5) **** 20.34 km (9:03 / km) +30m 8:59 / km
ahr:146 max:160 shoes: Icebugs OLX (2011)

20km of bushwacking. Started out okay, had a few misses, but after 18 controls, started feeling pretty tired, and wasnt even halfway. DIdnt help that the only 2 water controls only had water, so was out of energy after 1:40 of running. Last water control only got naucious, and was considering dropping out. Looked at the course, it was pretty much a straight line except for 2 controls towards the end that loops away from the finish.

First sign of collapse was when i tripped and fell over, i felt really really comfortable lying on my back staring in the blue skies, and took me some time before deciding to get up and continue running. With 5-6 controls to go, saw that as long as i get the next control, then it pretty much is straight line to finish. Did that, and pretty much regretted not bailing to the finish. Had to walk at least 60% of the last bit, and started to get a good nosebleed, and was a bit worried of passing out. Last few controls along the trails, but that didnt stop me from making a few minute blunders.

Last contorl to the finish, Arne told me that I was passed by litterally everyone. Old seniors, people with children wagons, you name it. What a day.

Friday Mar 8, 2013 #

3 PM

Orienteering 56:59 [1] 6.1 km (9:20 / km) +74m 8:48 / km

7 PM

Running (Trails) warm up/down 1:29 [1] 0.26 km (5:41 / km)

Orienteering race 43:58 intensity: (21:59 @3) + (21:59 @4) ***** 5.97 km (7:22 / km) +12m 7:17 / km
shoes: Icebugs OLX (2011)

Running (Trails) warm up/down 4:31 [1] 0.83 km (5:27 / km) +3m 5:21 / km

Thursday Mar 7, 2013 #

4 PM

Running (Trails) 48:45 intensity: (34:59 @1) + (10:37 @2) + (53 @3) + (2:16 @4) 8.58 km (5:41 / km) +196m 5:06 / km
ahr:133 max:174

Tuesday Mar 5, 2013 #

6 PM

Running Tempo hills 1:15:05 intensity: (8:14 @1) + (18:30 @2) + (30:09 @3) + (18:12 @4) 17.47 km (4:18 / km) +357m 3:54 / km
ahr:153 max:172 shoes: Nike Pool Slippers+2

Tyrving Tempotraining with Torbjørn, JimØystien and Henning.
Planned going over Tanum on country roads, and back down to Billingstad, to do two hills in the end. Mild conditions has made it pretty tough running. Very slippery, and was tough to run with spikeless shoes. But i just hate running with o-shoes on asfalt.

Quads fairly tired from the strength yesterday. First 4k fairly easy, but the first long hill it got fairly tough. Heart rate in i4 shows being not too fresh. Torbjørn started draggin us into packed trails and ski-trails, and some places almost total iced areas.

AFter around 10k reaching the top for some asfalt running, started getting a nice gap. However, approaching the first hill, Torbjørn started putting the burners on, and made a considerable gap. Almost caught up to him again once going downhill, but he changed the route so we would end up by sea-level at 15k, so we'd have to climb even more, and i lost him after that. Had to walk up that hill :(

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Nike Pool Slippers+2

Monday Mar 4, 2013 #

2 PM

Biking warm up/down 15:00 [3] 7.5 km (30.0 kph)

Strength 50:00 [1]

Stairs 5:00 [3]

Running warm up/down 5:00 [2] 1.1 km (4:33 / km)
shoes: Nike Pool Slippers+2

Stretches 10:00 [1]

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