Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m	load
Running	13	7:57:33	48.21	(9:54)	77.59	(6:09)	570	105.0
Cross country skiing	3	7:47:17	49.88	(9:22)	80.28	(5:49)	1354	93.5
Orienteering	9	5:57:47	34.9	(10:15)	56.16	(6:22)	851	167.7
Trail running	5	5:12:32	30.42	(10:16)	48.95	(6:23)	710	84.6
Intervals	2	59:34	10.83	(5:30)	17.43	(3:25)		39.6
Terrain running	1	52:44	4.32	(12:12)	6.96	(7:35)	50	21.1
Total	22	28:47:27	178.56	(9:40)	287.37	(6:01)	3536	511.5

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Tuesday Feb 28, 2017 #

6 PM

Orienteering 39:23 [3] 7.02 km (5:37 / km) +21m 5:32 / km
shoes: Icebugs orange 2015

4 mass-start sprint courses at Lambertseter. Ran against Matoas. First was a prologue, with a butterfly. Didn't have good flow in the butterfly and Mathias ended up ahead at the end. Second was a "duel", a forked course along the same general route. Was ahead for a bit, but Mathias passed me on the last few controls.

Third was a windmill, didn't quite nail the controls in the forest and lost again. Last was a forked course, we alternated leads, but I excited a control near the end much better and got a 5s lead, which I held until the end.

Fun and fast paced orienteering.

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

Monday Feb 27, 2017 #

7 PM

Terrain running 52:44 [3] 6.96 km (7:35 / km) +50m 7:19 / km
shoes: Icebugs orange 2015

Ran with Louise on trails and a bit in the terrain starting at Brekke. Quite slushy on the trails, but not too bad in the woods. Louise encouraged me to run the 2k lit loop once fast, so I did.

Trail running tempo 9:43 [4] 2.1 km (4:38 / km) +40m 4:13 / km
shoes: Icebugs orange 2015

Sunday Feb 26, 2017 #

10 AM

Cross country skiing 2:12:03 [2] 24.0 km (5:30 / km) +398m 5:05 / km
shoes: Madshus skiboots

We got 10cm of snow yesterday afternoon, and they had groomed a lot, so Mathias, Louise and I skied from along the gravel road from Kjelsås to Sinober (stopped for a bun), then the terrain trails over Sørskogen, Lilloseter, Solemskogen, Linderudkollen, over Kringla, then down to Kjelsås. Nice day out, around 0 degrees and sunny.

Saturday Feb 25, 2017 #

10 AM

Orienteering 40:36 [3] 6.53 km (6:13 / km) +71m 5:54 / km
shoes: Hyperspeed 5

Sprint training with BSK on the map near the castle. Several o-intervals.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Hyperspeed 5

Friday Feb 24, 2017 #

5 PM

Trail running 1:26:33 [2] 14.65 km (5:54 / km) +243m 5:27 / km
shoes: Icebugs orange 2015

Nice evening run on snowy trails with headlamp. Start out in the light, but got dark near the end.

Thursday Feb 23, 2017 #

5 PM

Intervals 33:14 [3] 9.73 km (3:25 / km)
shoes: Hyperspeed 5

8x2 laps at Bislett with Nydalen. Then I joined Mathias and Carl for 1x1000 at the BSK training a little later.
3:58
3:40
3:43
3:42
3:40
3:43
3:40
3:41

3:18

Running warm up/down 35:00 [2] 4.0 km (8:45 / km)
shoes: Hyperspeed 5

Tuesday Feb 21, 2017 #

6 PM

Orienteering 49:32 [3] 6.72 km (7:22 / km) +173m 6:32 / km
ahr:151 max:174 shoes: Icebugs orange 2015

Night-O training with BSK. Mass-start with a forked diamond-style course. One of my better night-O sessions in a long time. Ran pretty well on top, went mostly cleanly into the controls. Lost a little bit near the end in the green. Too low on 21 and Carl just cruised elegantly past Mathias and I. Then he was too low on 22 and we got lucky and nailed it so we finished just ahead :p GPS.

Trail running warm up/down 22:32 [2] 1.88 km (11:59 / km)
shoes: Icebugs orange 2015

Monday Feb 20, 2017 #

6 PM

Running 57:57 [2] 9.61 km (6:02 / km) +132m 5:39 / km
ahr:158 max:184 shoes: Asics Noosa

Easy run with Mathias around the hood.

Sunday Feb 19, 2017 #

10 AM

Orienteering 30:53 [4] 7.36 km (4:12 / km) +89m 3:57 / km
ahr:151 max:177 shoes: Hyperspeed 5

Urban middle distance on an A3 map of the whole town. Good speed today, despite being a bit tired after the other races. No major mistakes and finished 10th, about 3 minutes behind the best. Happy with the result. Results.

C • Yr data source 2

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

Saturday Feb 18, 2017 #

1 PM

Orienteering 21:20 [4] 4.72 km (4:31 / km) +35m 4:22 / km
ahr:120 max:141 shoes: Hyperspeed 5

Qualification sprint. Got super screwed by not reading the control descriptions and it probably two minutes. Was pretty sure I wasn't on the final (too 5 in each heat), but I did well on the two mystery legs (top 5 times on those legs went to final, and which legs weren't announced before the race). Results.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Hyperspeed 5

4 PM

Orienteering 16:16 [4] 3.88 km (4:11 / km) +66m 3:51 / km
ahr:135 max:163 shoes: Hyperspeed 5

Final. Another tricky course, but I learned my lesson from this morning. Ran much better in this race and finished 12th. Results.

Friday Feb 17, 2017 #

2 PM

Running 28:11 4.72 km (5:58 / km) +57m 5:38 / km
ahr:159 max:178 shoes: Hyperspeed 5

Easy jog with Mathias to shake the legs.

8 PM

Orienteering race 18:41 [4] 3.97 km (4:42 / km) +43m 4:28 / km
ahr:158 max:174 shoes: Inov8 190

Armagh sprint weekend - Night-O. Fun mass start with a score o section at first (take any 5 of 7). Then a forked course with two 200m running loops to spread people out. Results.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Inov8 190

Thursday Feb 16, 2017 #

Note

Was going to run the Armagh 5k, an ultra competitive 5 k race in N. Ireland. Mathias ran an impressive 16:01 and placed 160/170. At least one guy under 14, and more guys between 14-15 than 15-16.

Fight got delayed out of Oslo so I missed my connection at Schiphol. Luckily it's one of my top 3 airports, so I didn't mind waiting 9 hours for a later flight.

Sunday Feb 12, 2017 #

10 AM

Cross country skiing 3:28:48 [2] 35.88 km (5:49 / km) +572m 5:23 / km
ahr:113 max:182 shoes: Madshus skiboots

Took the train (packed with skiiers) to Hakadal with Mathias and Ivar. Skiied over Gørja, Kikutstua (long line out the door, so we skiped it), then Bjørnholt, and across the fields down to Maridalsvannet and across the lake.

Perfect weather conditions today (both because it was sunny, but more importantly it was forecasted correctly :p). Ran out of energy after Bjørnholt and the last 10 k were tough. Saw the former minister of foreign affairs as we were crossing Bjørnsjøen.

C • God dag 3

Saturday Feb 11, 2017 #

2 PM

Trail running 1:53:55 17.4 km (6:33 / km) +265m 6:05 / km
ahr:158 max:181 shoes: Icebugs orange 2015

Super nice trail run with Louise from home and onto nice snowy single-track trails near Sognsvann. Nice views with snow on the trees, partly sunny outside as well.

Thursday Feb 9, 2017 #

5 PM

Intervals 26:20 [5] 7.7 km (3:25 / km)
shoes: Hyperspeed 5

7*2 laps at Bislet. Ok speed, but didn't have the fighting spirit today.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Hyperspeed 5

Tuesday Feb 7, 2017 #

6 PM

Orienteering race 1:28:00 [3] 9.0 km (9:47 / km) +200m 8:48 / km
ahr:123 max:173 shoes: Icebugs orange 2015

Night orienteering (Ås by Night) near Moss. A few mistakes early on, then lost a bit the motivation.
Map

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Icebugs orange 2015

Monday Feb 6, 2017 #

6 PM

Running 1:29:09 15.41 km (5:47 / km) +170m 5:29 / km
ahr:158 max:179 shoes: Asics Noosa

Easy run with Mathias. Down along the river, then over to Frognerparken and back over Bislett. Snowy and slippery trails, but roads/sidewalks were better.

Sunday Feb 5, 2017 #

11 AM

Cross country skiing 2:06:26 [2] 20.4 km (6:12 / km) +384m 5:40 / km
ahr:81 max:137 shoes: Madshus skiboots

Classic skiing with Louise and Mathias. Tricky waxing conditions, as there were icy old tracks with some new fresh snow on top, so we couldn't really use klister. Started at Østernvannsvingen, up to Triungsvann, then to Brunkollen over Tjæregrashøgda. Back along ungroomed, but fast snow-covered gravel roads.

Saturday Feb 4, 2017 #

10 AM

Orienteering 53:06 6.95 km (7:38 / km) +154m 6:53 / km
ahr:153 max:173 shoes: Icebugs orange 2015

AOOK training at Svartskog. Challenging course, mistake on the first control when I didn't see the flag. THen had a massive mistake on my way to #6... not really sure what happened here. Then I ran much better after that.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Icebugs orange 2015

Friday Feb 3, 2017 #

5 PM

Running 1:07:16 [2] 12.35 km (5:27 / km) +211m 5:01 / km
ahr:160 max:183 shoes: Asics Noosa

Easy run with Mathias around the hood.

Wednesday Feb 1, 2017 #

10 PM

Trail running 1:19:49 12.93 km (6:11 / km) +162m 5:49 / km
ahr:162 max:179

Pacific Spirit Park with John, Kristian, and Mathias.

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