Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Nov 30, 2013:

activity	#	time	miles		km		+m	load
Orienteering	9	9:13:13	47.66	(11:36)	76.7	(7:13)	1275	281.8
Trail running	7	6:40:52	38.19	(10:30)	61.46	(6:31)	1341	88.2
Running	12	5:55:00	42.6	(8:20)	68.56	(5:11)	295	95.5
Tempo	4	1:55:05	18.22	(6:19)	29.32	(3:56)	452	92.1
Intervals	4	1:13:35	13.31	(5:32)	21.43	(3:26)	360	73.6
Total	22	24:57:45	159.98	(9:22)	257.47	(5:49)	3723	631.1

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Saturday Nov 30, 2013 #

9 AM

Orienteering 1:10:00 [2] 7.8 km (8:58 / km) +200m 7:57 / km
shoes: Mizuno WA 2010

Orienteering training at Sognsvann. Group of 6 people, alternating who had to lead. Good training because there was some pressure to not make a mistake :) Trails were removed from the map, but not in the terrain. 1:15 000.

Later, Lukas Bauer made me 90NOK richer by winning the ski World Cup today (we were each betting 10NOK on who would win).

Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km) +100m 5:00 / km
shoes: Mizuno WA 2010

Thursday Nov 28, 2013 #

5 PM

Intervals 17:32 [5] 5.46 km (3:13 / km)
shoes: Asics Hyperspeed 3

5x2 laps (1092m) at indoor Bislett with Nydalen. Training led by Anders Nordberg. Started ever 6 minutes. Big group of people including Louise, Øystein, and Ivar. Good times on the intervals.
3:36.86 -- 2'23
3:32.38 -- 2'28
3:29.35 -- 2'30
3:28.07 -- 2'31
3:24.93

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Asics Hyperspeed 3

From home with Ivar and Louise.

Wednesday Nov 27, 2013 #

6 PM

Orienteering race 39:41 [4] 4.8 km (8:16 / km) +150m 7:09 / km
shoes: Mizuno WA 2010

Night orienteering race at Bogstad. Today was a fair bit easier than yesterday, with more trails. Small hesitation on #1 and a 1.5 min mistake later on. Mathias overtook me by a min at #4. Neither of us could break away after that. Mathias with fastest time, me #2.

Temperature went from 0.5 to nearly 12 on one hour this morning, as a Chinook-like wind hit the lee of the mountains. Had to step outside at lunch to check it out, because I could almost not believe it. High of 14 today.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WA 2010

With Mathias.

Tuesday Nov 26, 2013 #

6 PM

Orienteering race 1:35:00 [3] 7.1 km (13:23 / km) +150m 12:06 / km
shoes: Mizuno WA 2010

Night orienteering near Ski. Quite challenging. Mostly open fgemtly rolling forest with few trails. Got lost on my way to #1 and lost 10 mins. A few more 5min mistakes later on. Øystein S in a little under an hour.

Monday Nov 25, 2013 #

6 PM

Tempo 24:00 [4] 5.0 km (4:48 / km) +250m 3:50 / km
shoes: Mizuno WA 2010

6x4 mins with Nydalen from Sognsvann. On small trails with headlamps. Started near Gaustad and ran up Vetterkollen. 90s rest.

Trail running 51:00 [2] 8.0 km (6:23 / km)

Sunday Nov 24, 2013 #

2 PM

Tempo 35:50 [4] 9.66 km (3:43 / km) +101m 3:32 / km
shoes: Asics Nimbus 2013

4x9 mins on the golf course with Mathias. 1 min rest. Even with Mathias on the first three intervals. On the last I thought it would be handy to have some extra space ahead of all the downhills on the second half. Didn't quite park him, so he flew by quite fast on the downhill and couldn't keep up. His stride stiffened up on the last 300m but I didnt quite reach him at the end. Great session.
9:10.61 -- 1'01
9:04.97 -- 1'04
8:57.10 -- 1'00
8:37.03

Trail running warm up/down 59:10 [2] 10.0 km (5:55 / km) +100m 5:38 / km
shoes: Asics Nimbus 2013

Warm up from Gaga golf course to Buren back to golf course. Cool down to Valler.

Saturday Nov 23, 2013 #

1 PM

Orienteering race 51:51 [4] 6.8 km (7:37 / km) +250m 6:26 / km
shoes: Mizuno WA 2010

Orienteering race at Grorud. -3 degrees outside. They say the best time of year to run orienteering is in the fall before the snow comes. Nice rhime on ground, some partly frozen marshes. Ran with wetsuit-socks, but never got wet. Made a 1min mistake on #1, but ran a good race after that. Fastest time on the course by about 1 minute. Results. Arcteryx longsleeved, with gvoc shirt, Louise's 3/4 length tights, blue cotton gloves. Was warm enough, although a little cold on the first 4 controls.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Mizuno WA 2010

With Mathias.

Thursday Nov 21, 2013 #

5 PM

Intervals 21:52 [5] 6.55 km (3:20 / km)
shoes: Asics Hyperspeed 3

6x2 laps (1092m) at indoor Bislett with Louise.
3:37.98 -- 2'12
3:41.87 -- 1'39
3:39.90 -- 1'47
3:40.67 -- 2'03
3:33.24 -- 2'06
3:38.75

Running warm up/down 35:00 [2] 5.5 km (6:22 / km)
shoes: Asics Hyperspeed 3

Wednesday Nov 20, 2013 #

6 PM

Orienteering race 40:07 [3] 4.4 km (9:07 / km) +125m 7:59 / km
shoes: Mizuno WA 2010

Night-O race at Sognsvann. Challenging course in detailed terrain. Ran it careful and avoided any major mistakes. Trail junctions were hard to see in the terrain. Fastest time on course. Mathias a few minutes back, and jet-lagged Louise and dad ran the middle course. About -1 degrees outside.

Running warm up/down 2:00 [2] 0.4 km (5:00 / km)
shoes: Mizuno WA 2010

From car to the start.

Tuesday Nov 19, 2013 #

6 PM

Tempo 19:00 [4] 5.0 km (3:48 / km)
shoes: Asics Hyperspeed 3

Tryving training from Sandvika. Ran with Mathias, Audun W, and Haakon B. Long tempo. Bailed after 20mins of hard running when my bowels had problems. Problem was we were 7k from the start, so jogged, walked back a long way back.

Running 50:00 [2] 9.0 km (5:33 / km)
shoes: Asics Hyperspeed 3

Sunday Nov 17, 2013 #

2 PM

Tempo 36:15 [4] 9.66 km (3:45 / km) +101m 3:34 / km
shoes: Asics Nimbus 2011

4x9 minute intervals with Mathias at the golfcourse

. Started by a small artificual hill. Then ran a straight lines around lakes and trees. Mixture of fairways and more rough grass. Good pace.
9:08 - 1'01
8:59.29 -- 1'16
9:04.45 -- 1'36
9:03.35

Trail running warm up/down 1:00:29 [2] 9.46 km (6:24 / km) +141m 5:57 / km
shoes: Asics Nimbus 2011

Warm up through Dæliskogen. Mathias wanted 20k today, so we did a longer cool down. Completely hit the wall when we went around Dælivannet at the end. Saw Anita and John and walked with them for a bit.

Saturday Nov 16, 2013 #

12 PM

Orienteering race 58:42 [4] 7.0 km (8:23 / km) +200m 7:20 / km
shoes: Mizuno WA 2010

Orienteering from the Movatn train station. Nice 110m climb to the first control, then pretty open flatter marsh terrain. Had a great race. Then I completely lost control on #9 and lost over 8 minutes. Got lost somewhere in the green and couldn't relocate. Had a great race again after that. Mathias won the race by 90s. About 5 mins back.

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Mizuno WA 2010

Friday Nov 15, 2013 #

6 PM

Intervals hills 12:00 [5] 3.0 km (4:00 / km) +360m 2:30 / km
shoes: Hyperspeed 4

12x1 min hills up Vallerveien. Quick downhill to make it down in another minute. Started about half/way up, at the second driveway from the top. Ended near a manhole cover. A little steeper than normal.

Running 22:00 5.0 km (4:24 / km)
shoes: Hyperspeed 4

Warm up/down and the downhill portions of the workout.

Wednesday Nov 13, 2013 #

5 PM

Running 1:29:30 [3] 20.36 km (4:24 / km) +295m 4:06 / km
shoes: Asics Nimbus 2013

Clubrun with Mathias. From home uptowards Holmenkollen, Ankerveien to Røa, Vækerøveien, home. Good pace.

Tuesday Nov 12, 2013 #

6 PM

Intervals 22:11 [5] 6.41 km (3:27 / km)
shoes: Asics Hyperspeed 3

4x3 laps at the indoor track with Mathias and the other people in the Vidar club. 3 laps = 1638m. 1min break.
5:30
5:29
5:32
5:40

Running warm up/down 50:00 [2] 9.0 km (5:33 / km)
shoes: Hyperspeed 4

Monday Nov 11, 2013 #

6 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

Easy run after work. Quite tired, had to walk at the end.

Sunday Nov 10, 2013 #

10 AM

Orienteering 1:51:53 [3] 23.0 km (4:52 / km) +200m 4:40 / km
shoes: Asics Nimbus 2011

Jættemilen 2013. If someone asked me two months about doing a long distance, mass-start race in Danish terrain, in pouring rain, I'd probably not been super keen. Turned out to be the most fun event of the year. The field pushed the pace quite hard at the start. Settled in a fair ways back. Hit most controls pretty good. Had Mathias's back going to 3, but then he had a different fork and didn't see him for a while. Then a few controls after passing through the spectator control he cruised by, giving his usual "whaaaat up". We alternated leads for quite a while. Got into a group of 4-5 after control 29.

Picked up a dude from Halmstad OK somewhere after control 29, who was the leader in M35, who started 20mins ahead of us. He stayed with us the whole way in. Picked up the pace on the way to 42 hoping to get a break, but no luck. Took a different route to 47 hoping the others would screw up, but Mathias nailed it so I fell behind by a few seconds at the end.

Passed a few throughout the course and ended up 12th overall, 15 mins behind Rasmus Djurhuus, and about 10 mins back of Carstein Jørgensen who still races elite. Course 19.9k, estimated running distance 23k.

Saturday Nov 9, 2013 #

7 AM

Running warm up/down 16:30 [2] 3.8 km (4:21 / km)
shoes: Asics Nimbus 2011

Easy run with Mathias in the heavy rain in Vedbæk, just outside Copenhagen Denmark. Ran from the hotel to where we used to live and back.

Wednesday Nov 6, 2013 #

5 PM

Orienteering race 35:59 [4] 5.8 km (6:12 / km)
shoes: Asics Nimbus 2011

Night-O at Bygdøy. Decent race, a few smaller mistakes, but felt in control the whole time. Not too hard, with so many trails everywhere. 3rd place, 1 min back.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Sunday Nov 3, 2013 #

10 AM

Trail running 57:18 [2] 11.0 km (5:13 / km)
shoes: DS Trainers

Running with Louise and Adam in PS park. Salish, Lily of the Valley, 16th, Camosun, St. Georges.

Saturday Nov 2, 2013 #

10 AM

Trail running 2:17:55 17.0 km (8:07 / km) +1000m 6:16 / km
shoes: Asics Nimbus 2011

Diez Vista with Gilles, Julien, Ian C, Sergio. Louise, Catherine, Russell, and Jiri in the other group. Ran in the middle of a rainstorm with 50+ mm of precip, but there were heated washrooms at the end so that was fine. Jiri brough cake for post-run eating in the men's washrooms. Great run, super great day.

Friday Nov 1, 2013 #

5 PM

Orienteering 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Test ran Meghan's new maps for the 2014 sprint camp. Fun areas at/near Mundy park and at Lougheed Mall. High quality maps, fun to be out. Residential areas near Lougheed Mall are quite challenging. Too bad I will miss this event :(

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