Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Sep 30, 2013:

activity	#	time	miles		km		+m	load
Orienteering	11	9:55:54	48.63	(12:15)	78.26	(7:37)	2404	301.1
Running	19	8:53:14	59.51	(8:58)	95.78	(5:34)	553	127.8
Trail running	5	5:14:23	33.59	(9:22)	54.06	(5:49)	1087	62.9
Tempo	3	1:38:50	16.83	(5:52)	27.08	(3:39)	352	79.1
Intervals	5	1:12:51	12.23	(5:58)	19.68	(3:42)	566	70.7
Total	25	26:55:12	170.79	(9:27)	274.86	(5:53)	4962	641.5

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Sunday Sep 29, 2013 #

3 PM

Orienteering 45:00 [3] 5.0 km (9:00 / km) +150m 7:50 / km
shoes: La Sportiva 2012

Long run with Mathias, but did a few tour-O controls in the middle. Not my day today, didn't start well when I started from the wring place on the map. Was supposed to start at a boulder next to the trail, but found one a few 100m earlier, which coincidentally had an o flag on it. Never though about doublechecking the start, was mostly excited that someone had placed a flag where I wanted to start :) Naturally didn't find the first control, and had to meet Mathias later in so didn't have time to find it. On my way to #2 I started figuring it out.

Trail running warm up/down 54:00 [2] 10.0 km (5:24 / km) +200m 4:55 / km
shoes: La Sportiva 2012

Nice morning following the Berlin marathon on TV. Then inspires by Kipsang's world record to go for a good long run.

Saturday Sep 28, 2013 #

2 PM

Orienteering race 50:20 [3] 7.15 km (7:02 / km) +250m 6:00 / km
shoes: La Sportiva 2012

Geoform race at Sognsvann. Tough terrain, a fair bit of thick woods and gnarly ground. No major mistakes but feeling the last few days of training when going up hills. 2nd place, ~2mins behind Ulf Brenna.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: La Sportiva 2012

To start.

Friday Sep 27, 2013 #

5 PM

Running warm up/down 27:12 [2] 5.53 km (4:55 / km) +40m 4:45 / km
shoes: Asics Hyperspeed 3

Intervals 23:00 5.8 km (3:58 / km) +180m 3:26 / km
shoes: Asics Hyperspeed 3

12x1 minute hills with Mathias in Frogner Parken. Had to get down the hill in 1 minute, so the down part was actually quite tough too. Pushed hard today.

4th intervals session in 6 days... time for some orienteering this weekend!

Running warm up/down 10:51 [2] 1.66 km (6:33 / km) +17m 6:14 / km
shoes: Asics Hyperspeed 3

Thursday Sep 26, 2013 #

6 PM

Tempo 38:20 [4] 10.68 km (3:35 / km) +140m 3:22 / km
shoes: Asics Hyperspeed 3

4x9mins with 1:20 rest. Made a 9:30 course around Frogner Parken so that we have to work a bit to get it down to 9. A few hills, mostly big gravel trails. Keys tied to my shoelaces came undone and were dangling but still attached, on the third interval. Thought I had fixed the bug before the 4th one, but had made a topological error during the tying process and if the keys had come undone, they would have not been attached to the shoe laces. Luckily this did not happen.
9:33.32 -- 1'21
9:30.63 -- 1'22
9:37.96 -- 1'29
9:38.32

Running warm up/down 26:43 [2] 4.24 km (6:18 / km)
shoes: Asics Hyperspeed 3

Tuesday Sep 24, 2013 #

6 PM

Intervals 7:29 [5] 2.8 km (2:40 / km)
shoes: Asics Hyperspeed 3

14x200m intervals with Mathias at outdoor-Bislett. 1:15 rest. Good pace today.
30.57
32.63
31.91
33.09
33.63
32.56
31.18
32.70
32.04
33.66
33.04
31.02
30.73
29.96

Avg: 32.05

C • Pretty consistent times 2

Running warm up/down 1:00:00 [2] 10.0 km (6:00 / km)

Monday Sep 23, 2013 #

4 PM

Orienteering 1:15:03 [3] 11.1 km (6:46 / km) +430m 5:40 / km
shoes: La Sportiva 2012

Reran a course from a regional event in 2007, which was one of my best races of the year. Goal.was to match the time, but running with backpack and on tired legs. Ran quite well in the beginning with made some errors on two controls in the green. No controls out there so not quite sure I got them. Them gradually the wheels fell off and made some sloppy route choices on the last long leg. 4mins back.

Great after-work session, nice to be out in the forest.

5 PM

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: La Sportiva 2012

Warm up from metro #3, Ulsrud station.

Sunday Sep 22, 2013 #

2 PM

Running warm up/down 21:16 [2] 3.73 km (5:42 / km) +83m 5:08 / km
shoes: Asics Hyperspeed 3

With Mathias.

Intervals hills 15:00 [5] 3.46 km (4:20 / km) +200m 3:22 / km
shoes: Asics Hyperspeed 3

5x3min hill intervals by myself up Gamle Ringeriksveien. Felt tired on the warm up, but recovered and got in a good workout. Was further up the hill at 2mins than last week, so that is good. Splits: 53,49,48,47,47 end first intersection, 2'11,2'06,2'03,2'01,1'59 start second intersection.

Running warm up/down 16:05 [2] 2.53 km (6:22 / km) +27m 6:02 / km
shoes: Asics Hyperspeed 3

Running 12:00 [3] 2.8 km (4:17 / km)
shoes: Asics Hyperspeed 3

Running down the hill.

Saturday Sep 21, 2013 #

10 AM

Orienteering 1:57:20 [2] 13.73 km (8:33 / km) +374m 7:31 / km
shoes: La Sportiva 2012

Nice weather, so wanted to do a long orienteering traverse somewhere. Decided to traverse across Østmarka from Metro #2 (Ellingsrudåsen) to Metro #3 (Mortensrud). Fantastic pine forest with marshes and hills. Very little logging. Pure bliss terrain.

Was at first planning on doing the first 5k on compass, since I wasn't aware of any maps in the north. Then I searched through dad's magic stash of old maps and found a nice one from 1981. Slight advantage to run north-south, since all the ridges are aligned that way.

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: La Sportiva 2012

Running around downtown while watching Mathias run the half-marathon in an impressive 1:11:49. Saw him 8 times at 8, 9, 9.5, 9.75, 13.5, 18, 19, 20.5km.

Friday Sep 20, 2013 #

5 PM

Running warm up/down 21:46 [1] 2.24 km (9:44 / km)
shoes: Mizuno WR 2011 orange

Tempo (4x7.5min) 30:17 [4] 8.2 km (3:42 / km) +109m 3:28 / km
shoes: Mizuno WR 2011 orange

Intervals at frognerparken. 4x7.5min was the plan. Nice even pace. Got a really good workout on the last rep. Good times.

Splits
1 7:30.67 -- 0:59
2 7:38.30 -- 1:00
3 7:37.60 -- 1:00
4 7:32.82 --

Running warm up/down (Breaks) 4:00 [3] 0.8 km (5:00 / km)

Thursday Sep 19, 2013 #

6 PM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno WR 2011 orange

Plan was to do 4x7mins, but felt to tired after just 3 mins on the first one, so decided to have an easy day instead.

Wednesday Sep 18, 2013 #

5 PM

Orienteering race 53:00 [3] 6.1 km (8:41 / km) +200m 7:28 / km
shoes: La Sportiva 2012

Last Geoform race of the season, before switching to Saturdays. Was tired and stomach hurt, so slowed down after about 20 minutes. Ulf Brenna passed me at 9, so I sped up a bit and cruised the rest of the course.

C • also doing oslo half? 4

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: La Sportiva 2012

Tuesday Sep 17, 2013 #

6 PM

Intervals 15:22 [5] 4.8 km (3:12 / km)
shoes: Mizuno Universe 2011

6x800m at Bislett with Mathias. Ran on the indoor track this time. Quite slow times, but partly because I forgot we were only doing 6, so didn't push the last two. Mathias with fast times in the 2:23 range.
2:30.20 -- 1'16
2:31.20 -- 1'16
2:36.31 -- 2'11
2:31.85 -- 0'42
2:33.47 -- 1'20
2:39.35

Running warm up/down 41:00 [2] 6.9 km (5:57 / km)
shoes: Mizuno WR 2011 orange

Amazing that it only takes 7 minutes to run from home to Bislett.

Sunday Sep 15, 2013 #

4 PM

Trail running 1:55:23 [2] 18.06 km (6:23 / km) +437m 5:42 / km
shoes: Asics Nimbus 2011

Long run with Mathias. Dæliskogen, Stein, Muren, Brunkollen, Haslumseter, and back over Skriverberget. Nice rainy day.

Saturday Sep 14, 2013 #

5 PM

Running warm up/down 55:56 10.26 km (5:27 / km) +186m 5:00 / km
shoes: Asics Hyperspeed 3

Intervals hills 12:00 [5] 2.82 km (4:15 / km) +186m 3:12 / km
shoes: Asics Hyperspeed 3

6x2min hills with Mathias up Gamle Ringeriksveien.

Friday Sep 13, 2013 #

5 PM

Tempo 30:13 [4] 8.2 km (3:41 / km) +103m 3:28 / km
shoes: Mizuno WR 2011 orange

4x7.5 mins intervals with Mathias in Frogner parken.
7:35.0
7:25.8
7:41.2
7:31.5

Running warm up/down 30:00 [2] 4.1 km (7:19 / km)
shoes: Mizuno WR 2011 orange

From to work with Mathias.

Thursday Sep 12, 2013 #

6 PM

Orienteering race 30:18 [4] 5.89 km (5:09 / km) +100m 4:45 / km
shoes: La Sportiva 2012

Score-O race at the hospital map near my work. 1:5000 scale, mostly urban. 23 controls, of which you had to get 21. Mathias outsprinted me, but it didn't matter because I must have not punched properly on one of the controls, so got DSQed.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: La Sportiva 2012

Wednesday Sep 11, 2013 #

5 PM

Orienteering race 44:45 [4] 6.9 km (6:29 / km) +150m 5:51 / km
shoes: La Sportiva 2012

Geoform race in Maridalen. Same terrain as Norwegian relay champs last year, so accurate map. Decent race in the beginning but didn't keep the pace up later in the race. Also made some minor mistakes near the end.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: La Sportiva 2012

Tuesday Sep 10, 2013 #

9 PM

Orienteering race 1:00:00 [4] 6.0 km (10:00 / km) +200m 8:34 / km
shoes: La Sportiva 2012

District Night-O champs 20k outside Oslo. First night-O for me in real forest. Extremely challenging for me, I didn't catch on to the technique required to pull this off. Took me 45mins to get about a third of the way through. Never found #9 and had to head back since I'd only have 90 mins of battery. Quite thick terrain with short visibility.

Super fun though. This would be fun to master. Mathias didn't quit and finished in 94mins.

Started at 9pm so didn't get home til after midnight. Extra cool mood at the event with an epic set of heavy rain showers.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: La Sportiva 2012

Sunday Sep 8, 2013 #

12 PM

Running race 35:25 [3] 10.0 km (3:33 / km)
shoes: Hyperspeed 4

Drammen 10k. Ouch, better get back in shape. 3mins behind and Mathias.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Hyperspeed 4

Saturday Sep 7, 2013 #

3 PM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Easy run with Mathias around Dalivann.

Thursday Sep 5, 2013 #

5 PM

Orienteering race 37:46 [4] 4.9 km (7:42 / km) +200m 6:24 / km
shoes: La Sportiva 2012

OBIK race at Grorud, which is one map to the East of yesterday. Tried to push a little extra hard today. Made a route choice error on the long leg that might have cost me 45s. Wanted to go around on the big trail but ended up bush wacking too much before hitting the trail. Then I saw Mathias on the second half. A bit hesitant on some difficult vague controls on a featureless side hill.

36s off the fastest time. Added maps: Epic long at Nygård, relay at Nygård, and Sognsvann.

Tour standings, after adding a severe penalty for me not finishing KM long.
T 15:01:04
M 15:06:05

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: La Sportiva 2012

With Mathias.

Wednesday Sep 4, 2013 #

5 PM

Orienteering race 42:45 [4] 5.8 km (7:22 / km) +200m 6:17 / km
shoes: La Sportiva 2012

Geoform race at Ammerud. Sweet terrain, half was complex contours half more open broader pine hills. Had a decent race, lost 1 min on 9 but other than that quite good. Beat Mathias with 7 seconds, though almost lost it (like last time in Østmarka) by losing 25s on the leg from the last control to the finish. 2mins back from the fastest time on the course.

7 people from work showed up to o today.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: La Sportiva 2012

With Mathias.

Tuesday Sep 3, 2013 #

5 PM

Trail running 1:20:00 [2] 15.0 km (5:20 / km) +300m 4:51 / km
shoes: Mizuno WR 2011 orange

Trail run with Mathias from work to Sognsvann and back. Was supposed to do intervals around the lake but stomach wasn't cooperating so just did a run on small trails in the pine Forest.

Sunday Sep 1, 2013 #

11 AM

Orienteering 39:37 [3] 5.7 km (6:57 / km) +150m 6:09 / km
shoes: La Sportiva 2012

District champs relay. Last leg on Tyrving's second team. Ran a good race, without much mistakes. Quite rough terrain, lots of dense spruce forests, some open pine, and a lot of clearcuts. Hilly too. 4-5 minutes back from the fastest times on the course.

6th place overall behind Raumar, Lillomarka, Halden, Kongsberg, and Tyrving 1. The top two Nydalen teams DSQed.

Trail running 55:00 [2] 9.5 km (5:47 / km) +100m 5:30 / km
shoes: La Sportiva 2012

Warm up (15 mins). Ran with Mathias to parents house after the race.

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