Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Jun 30, 2008:

activity	#	time	miles		km		+m		load
Orienteering	11	10:54:05	48.19	(13:34)	77.55	(8:26)	1151	102c	342.5
Trail running	7	4:28:49	32.14	(8:22)	51.73	(5:12)	334		83.8
Running	7	4:20:10	34.38	(7:34)	55.33	(4:42)	343		90.4
Terrain running	3	2:59:41	11.81	(15:13)	19.0	(9:27)	400		35.9
Total	20	22:42:45	126.52	(10:46)	203.61	(6:42)	2228	102c	552.6

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Monday Jun 30, 2008 #

Note

No time to train today, worked on the house all day long.

Sunday Jun 29, 2008 #

Terrain running 1:30:00 [2] 10.0 km (9:00 / km) +400m 7:30 / km
shoes: New Balance X 1

Terrain training with Gneist at Livarden, Bergen. Ran up to the top of Livarden. Nice open land after only 10 minutes of running -- tree line is quite low here, at maybe 300m elevation. Ran in the fog up to the top partly on the trail an partly in the marshy hillside. Fantastic place to train.

Saturday Jun 28, 2008 #

Running 18:45 [4] 4.94 km (3:48 / km) +97m 3:27 / km
shoes: John's Nike shoes

Hatehaugen - Hjellestad test course. Wasn't planning on running the test course, but started pushing it after about two minutes when I thought "why just jog". Made two errors when trying to find the route, but managed somewhat to reconstruct a rough time estimate.

150 - bussstopp mildeflaten
855 - Hjellestad kai
1427 - Starten av mildefaten
1649 - Busstopp at the end of mileflaten
1845 - Hatlehaugen

Friday Jun 27, 2008 #

Event: Western Canadian Orienteering Championship 2008

Note

Travel trip from Oslo to Bergen over Hardangervidden and over the Bruarvik ferry. Brought the cross country skis so we could ski on Hardangervidden, but 5 degrees and rain put a stop to that.

Thursday Jun 26, 2008 #

Orienteering 1:14:00 [2] *** 6.0 km (12:20 / km) +200m 10:34 / km
9c shoes: John's Nike shoes

Did some tour-orienteering controls with my dad at Steinshoegda. Did all the square controls (51 58 60 59 57 55 54 53 52). Nicer forest than what I remembered it to be. Quite vague terrain, and the map was a bit rough, almost like running on some maps in Canada.

Wednesday Jun 25, 2008 #

Orienteering race 46:52 [4] **** 5.0 km (9:22 / km)
shoes: New Balance X 1

Orienteering at Songsvann Øst. 1st control was a bit hidden and I went right by it. Control 4 was difficult, but navigated well into it, 3rd best split. Missread some of the rocky ground near 5 and made a 2 min mistake. Probably another minute on 7 since the marsh near the trail looked like the green area further up. Bad direction off the trail towards 9. Lots of mistakes today, surprised I was only 5 minutes behind the winner. Bests splits on 2, 10, and 11, second best on #3. Felt in good running shape today.
yellow=4, black=10

Terrain running warm up/down 19:41 [2] 3.0 km (6:34 / km)
shoes: John's Nike shoes

Took the train to Sognsvann station and ran from there to the event through the terrain, reading the map on the way.

Tuesday Jun 24, 2008 #

Orienteering 34:07 [2] ***** 4.47 km (7:38 / km)
5c shoes: John's Nike shoes

Ran with my dad at Daeliskogen. Did a couple of controls on the new 1:10 000 Kolsaas map. Pretty difficult.

Sunday Jun 22, 2008 #

Orienteering race 1:08:00 [4] *** 8.2 km (8:18 / km)
shoes: New Balance X 1

O festivalen day 3. Relay event, ran the last leg on a Tyrving team. Felt better today than the previous days, despite yesterday's long event. The navigation also went much better.Overall a tough, jetlagged weekend, but fun nevertheless. Very nice terrain for the most part, open forest with heavy lyng and sections of bare rock.

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance X 1

Saturday Jun 21, 2008 #

Orienteering race 1:45:00 [3] *** 12.0 km (8:45 / km)
shoes: New Balance X 1

O festivalen day 2. Still some problems adjusting to the new time. Didn't manage to sleep between yesterday's race and today's race. Ran as much of the course as I felt like. Ended up skipping the last 2-3km of the 13km course. Wouldn't actually have done too bad if I'd finished the course. Took it easy today too.

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: New Balance X 1

Friday Jun 20, 2008 #

Event: Norsk O Festivalen

Note

Adrian Zissos' video from running at Squamish Chief

C • Hey! Are you back in Scandi... 4

Orienteering race 46:00 [3] **** 4.5 km (10:13 / km)
shoes: New Balance X 1

O festivalen middle distance. Ran the day after the long trip over to Norway, so wasn't feeling very energetic today. Also, the navigation was a bit rusty. Some spectacular mistakes on 7 and 12.

Trail running warm up/down 2:00 [2] 4.0 km (30 / km)
shoes: New Balance X 1

Monday Jun 16, 2008 #

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: John's Nike shoes

Beach run with John at Jericho and down Wreck Beach. Nice day!

Sunday Jun 15, 2008 #

Note

Went to the 24 hour relay event in Central Park that started Saturday at 10am. This is a fundraiser event with teams of around 30 trying to run as many 4km laps as possible in 24 hours. The teams hung out at Swanguard Stadium Ran two laps late in the evening, went to bed at around midnight, to get up at 4am to help with some more laps when the supply of runners were the lowest. The first one went quite fast, but I didn't push too hard on the last three.

Really enjoyed this crazy event. Our team won the number of laps competition, with 74, 296 km.

Running tempo 15:13 [3] 4.0 km (3:48 / km)
shoes: Henrik's AdiZero

Lap 3 at 4:42 am.

Running tempo 15:50 [3] 4.0 km (3:58 / km)
shoes: Henrik's AdiZero

Lap 4 at 5:23 am

Saturday Jun 14, 2008 #

Terrain running 1:10:00 [2] 6.0 km (11:40 / km)
shoes: John's Nike shoes

Nice run with Lehel at Aluette Lake. Ran pretty much the whole time in the forest. Quite open, mossy forest, mainly flat, with diffuse contour detail. Fun to run in the forest.

Running race 13:05 [4] 4.0 km (3:16 / km)
shoes: Henrik's AdiZero

First lap at around 8:20pm. Ran it full speed, in 13:05. GPS measured exactly 4km.

Running tempo 15:40 [3] 4.0 km (3:55 / km)
shoes: Henrik's AdiZero

Lap 2 at around 11:30pm

Friday Jun 13, 2008 #

Note

UBC longest day 10km race.

Running race 16:28 [4] 5.0 km (3:18 / km)
shoes: Henrik's AdiZero

Longest Day 5K race at UBC. First time I've walked 10 minutes from my office to a real running race. Had an ok race today, was hoping for 16:20, but this is fine too. 1st km is downhill, followed by an uphill climb, and then some mainly flat kms. The course starts near the stadium down to marine drive, and then down main mall around the library and back. The last 2kms are completely straight. The legs felt good today. New PB, about 40 seconds faster than last year.

3:00.07 --
3:22.33 -- 6:22
3:19.31 -- 9:41
3:24.93 -- 13:06
3:22.15 -- 16:28

Running warm up/down 28:39 [2] 4.13 km (6:56 / km)
shoes: Henrik's AdiZero

Warm up, watched the 10km racers.

- Splits

Wednesday Jun 11, 2008 #

Orienteering race 47:30 [4] *** 6.3 km (7:32 / km)
16c shoes: New Balance X 1

Orienteering at Watershed park, one of my favorite places to run orienteering in the city. It's all forested, with an extreme trail network in places. Too bad the map is a bit old. A very nice course set by Magnus. Didn't have the most spectacular and motivating run. It's infinitely more motivating when Magnus is there to race against. Made a lot of sloppy mistakes today.

Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: New Balance X 1

Warm up, and some control pickup as cool down.

Monday Jun 9, 2008 #

Trail running race 25:06 [4] 6.17 km (4:04 / km)
shoes: John's Nike shoes

PS park series #4 with John. 10 degrees and rain and the trails were very wet. John set a high pace right from the beginning. Were right on schedule for a record at the beginning of Sword Fern, but couldn't keep the pace high enough on Sword Fern, partly because it was so wet and slippery. 10 secs slower than last week, but felt good today.

Trail running 52:36 [2] 8.35 km (6:18 / km)
shoes: John's Nike shoes

Warm up (30:28) and cool down (26:03) from SW Marine and Agronomy to the start of the run.

Sunday Jun 8, 2008 #

Orienteering race 32:00 [4] **** 5.66 km (5:39 / km) +107m 5:10 / km
23c shoes: New Balance X 1

Race on the new map at Green Timbers in Surrey. Fantastic map made by Lehel. The first part of the course was in a bushy field with tall grass. Sections of deciduous forest with quite low visibility and runnability made for some very challenging fine navigation. Perfect map, perfect course, just like running in Denmark. Some longer running legs later in the course to make it long enough. Had a lot of fun on this map.

Two really great orienteering events back to back this weekend in Vancouver.

Trail running 50:00 [2] 7.0 km (7:09 / km)
shoes: New Balance X 1

Aarm up around the lake (15min). Did the first 12 controls backwards as cool down. Then picked up 5 controls.

Saturday Jun 7, 2008 #

Orienteering race 36:44 [4] ***** 3.5 km (10:30 / km) +190m 8:15 / km
25c shoes: New Balance X 1

Orienteering at the top of Squamish Chief! Magnus had made a 1:2500 map. Very tricky orienteering, had to focus the whole time. Had a good run with only 30sec mistake on #3. A very good map made it nice to navigate along. Terrain is smooth rock with a few trees, just like Scanditoba, except steeper, and more big cliffs. Definitely some of the crazies orienteering I have seen!
We ran on top of the big cliff on the left (6-700meters elevation):

C • wow!! 2

Orienteering 20:04 [2] 1.23 km (16:19 / km)
shoes: New Balance X 1

Control pickup

Orienteering 15:00 [2] 1.0 km (15:00 / km)
shoes: New Balance X 1

Picking some more controls with Adrian while trying his head-attached filming device.

Thursday Jun 5, 2008 #

Running 1:11:30 [2] 12.26 km (5:50 / km) +246m 5:18 / km
shoes: John's Nike shoes

Run with John from the clubhouse. Ran down through Vanier Park to the end of Kitsilano beach, back across Burrard, and back on Cambie.

Wednesday Jun 4, 2008 #

Orienteering race 41:39 [4] *** 8.4 km (4:58 / km) +229m 4:22 / km
24c shoes: New Balance X 1

Orienteering at Deep Cove. Quite a long course set by Graeme Rennie. Felt good up all the hills today.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: New Balance X 1

Monday Jun 2, 2008 #

Trail running race 24:56 [4] 6.22 km (4:01 / km) +190m 3:29 / km
shoes: John's Nike shoes

PS trail series #3 with John. 24:56, 16:04 at the start of Sword Fern.

C • You beat 25! 6

Trail running 25:48 [2] 4.38 km (5:53 / km) +144m 5:04 / km
shoes: John's Nike shoes

Warm up with John.

Trail running warm up/down 28:23 [2] 4.61 km (6:09 / km)
shoes: John's Nike shoes

Cool down with John.

Sunday Jun 1, 2008 #

Orienteering 29:43 [4] **** 4.68 km (6:21 / km) +193m 5:16 / km
shoes: John's Nike shoes

Orienteering at Rice Lake. Made a course around the lake, in the more runnable areas. Felt good in the forest today. Made a 90sec error on a boulder in some green, but other than that it was ok.

Orienteering warm up/down 32:06 [2] 3.52 km (9:07 / km) +129m 7:42 / km
shoes: John's Nike shoes

Placing controls.

Orienteering 25:20 [2] 3.09 km (8:12 / km) +103m 7:02 / km
shoes: John's Nike shoes

Control pickup.

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