Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m	load
Orienteering	14	14:54:25	70.6	(12:40)	113.62	(7:52)	3046	509.8
Running	18	8:26:01	52.68	(9:36)	84.79	(5:58)	63	125.4
Intervals	5	1:10:50	13.26	(5:20)	21.35	(3:19)		70.8
Tempo	2	1:02:44	11.1	(5:39)	17.86	(3:31)	249	55.2
Trail running	3	51:55	5.59	(9:17)	9.0	(5:46)	350	10.4
Total	25	26:25:55	153.24	(10:21)	246.61	(6:26)	3708	771.6

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Sunday Jun 29, 2014 #

10 AM

Orienteering race 1:52:00 [3] 11.9 km (9:25 / km) +400m 8:03 / km
shoes: Icebugs 2013

Long distance at sidehill-festivalen. The ran us up above the tree line, which gave incredible views. But the course had too much sidehills, I now need new shoes.

Overall I was a little disappointed with O-festivalen this year. I had been looking forward to this mountain adventure for a while now. The area has some of the nicest terrain for orienteering, yet they only mapped the upper part of the mountain, which means most of the course is just sidehilling.
They also tried to fit 3 events on a tiny map that can fit on a A4 map at 1:15,000.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km) +100m 5:00 / km
shoes: Icebugs 2013

Saturday Jun 28, 2014 #

11 AM

Orienteering race 53:00 [3] 6.2 km (8:33 / km) +250m 7:07 / km
shoes: Hyperspeed 4

Middle distance at O-festivalen. Subalpine terrain at Norefjell. Ran poorly, many big mistakes in the control circle. Many controls required you to go by feel, which I can't do very well.

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km) +100m 5:00 / km
shoes: Icebugs 2013

Wednesday Jun 25, 2014 #

5 PM

Tempo 24:59 [5] 7.12 km (3:31 / km) +113m 3:15 / km
shoes: Hyperspeed 4

4x1.8k with Mathias in Frognerparken. Felt decent on the first 3, tired on the last one. Mathias running strong today.
6:17.45 -- 1'19
6:09:50 -- 1'17
6:16.37 -- 1'15
6:16.10

Running warm up/down 33:21 [2] 3.76 km (8:53 / km)

Tuesday Jun 24, 2014 #

4 PM

Orienteering race 48:06 [4] 7.13 km (6:45 / km) +174m 6:01 / km
shoes: Icebugs 2013

Tnip Airways flight 1 is leaving control 9 on a routine flight to control 10. Taking off from runway 11 on a knarly trail, the flight is directed to pass through a corridor on the north side of Skullerudmosen. The flight is then requested to maintain flightlevel 200m for an easy entry into control 10.

Captain TNip Kipgebr is a junior pilot with less than 2000h of experience, only 78h of which are in the new Icebug Spirit2 series. It's a clear, calm day and TNA flight 1 cruises at a nice 5:35min/k through the Norwegian blueberry ground cover. Captain Kipgebr checks off the second major trail at the right level. The flight passes by a boulder beacon followed by a row of cliff, just as in the flightplan. Unbeknown to the captain, the flight has descended a staggering 25m and is cruising dangerously low on the hill.

The flight crosses the last ravine and cannot find the promised runway. After several go-arounds the captain realises the mistake and applies full throttles to climb back up to the right level.

OBIK at Skullerud. Good race for the most part, except for 2mins at 10, and possibly a minute on 12.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Icebugs 2013

Monday Jun 23, 2014 #

3 PM

Intervals 5:20 [5] 1.6 km (3:20 / km)
shoes: DS Trainers

Tried to do 8x800m with Mathias at outdoor-Bislet, but I didn't have any speed in the legs. So did just 2.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: DS Trainers

Sunday Jun 22, 2014 #

11 AM

Orienteering race 46:15 [4] 6.5 km (7:07 / km) +100m 6:36 / km
shoes: Icebugs 2013

Race in Ringerike kommune. The nicest terrain of the year for sure. Such a please to run here. Had a good race too, felt in control, and ran at a decent pace. Would have been nice with fresh legs, since I think I could have pushed the pace better. Lost 90s on #9 when I lost control going into the control. But relocate well and found it fast.

Running warm up/down 15:00 [3] 2.5 km (6:00 / km) +63m 5:20 / km
shoes: Icebugs 2013

Saturday Jun 21, 2014 #

11 AM

Orienteering 1:05:00 7.99 km (8:08 / km) +168m 7:22 / km
shoes: Icebugs 2013

Race near Fetsund. Challenging control picking in the start. Ran super hard, felt out of control, but got lucky on the first 3 and found them almost right away. Then I made a 2minute error on #4, and a train of people blew by. Ran hard to catch the train. Stayed with the train, but had no energy left when the big climb up the hill started. Had to really slow down. Kept making mistakes, and eventually hit my toe on something and decided to jog the rest of the course.

Not sure what went wrong today. Probably went to hard, which didn't work with slightly tired legs. Probably should race fewer races in the week, but didn't want to skip Thalesmila this week.

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Icebugs 2013

Thursday Jun 19, 2014 #

5 PM

Orienteering race 1:20:03 [4] 10.35 km (7:44 / km) +186m 7:06 / km
shoes: Icebugs 2013

OBIK race from Sandbakken. Annual Thalesmila race, which is longer than regular OBIKs, and usually the highlight of the OBIK season.

Super fun course through nice pine forest, marshes, hills, cliffs, very little trail running. Best OBIK course this year for sure, good legs, and they chose good control locations. A bit tired legs, and made made a minute mistake early on. Mostly good after that. What a great day.

Wednesday Jun 18, 2014 #

4 PM

Orienteering race 58:50 [4] 7.05 km (8:21 / km) +307m 6:51 / km
shoes: Icebugs 2013

Geoform race at Skar. Tough course with a lot of climb in the beginning. Some tricky controls in the sidehills. Not a great race today, made 3x2 mins mistakes. 10mins back of the winner.

5 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Icebugs 2013

Tuesday Jun 17, 2014 #

4 PM

Intervals 23:10 [5] 6.0 km (3:52 / km)
shoes: Hyperspeed 4

5x1200m with Mathias at outdoor-Bislet.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Hyperspeed 4

Sunday Jun 15, 2014 #

10 AM

Orienteering 1:03:46 [2] 6.4 km (9:58 / km) +158m 8:52 / km
shoes: Icebugs 2013

Took the train to Movatn and did a long-leg training by myself. Quite tough terrain, low visibility. Nice day out.

Trail running warm up/down 26:55 [2] 5.0 km (5:23 / km) +150m 4:41 / km
shoes: Icebugs 2013

Saturday Jun 14, 2014 #

4 PM

Running race 35:17 [4] 10.0 km (3:32 / km)
shoes: Hyperspeed 4

10k track race at Bislet. Goal was to run 81s laps. Went will til 4k, then I struggled to maintain 82, and eventually it all went to hell. Should maybe have tried to stick with the pack of 6 from the start, as they were running 80s laps. Instead had to run the whole race alone. Not very motivated to continue pushing the last 4k.

3k 10:07
5k 17:04
8k 28:04

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

Thursday Jun 12, 2014 #

10 PM

Running 33:00 [2] 6.0 km (5:30 / km)
shoes: DS Trainers

Late evening run with Louise around the neighbourhood. Mostly in Frognerparken

Wednesday Jun 11, 2014 #

5 PM

Orienteering race 45:39 [4] 6.62 km (6:54 / km) +218m 5:55 / km
shoes: Icebugs 2013

Geoform race near Øvresetertjern. Pretty tired from recent training, but ran at a decent pace. Lost 50s on #3 and on #9 because of a poorly executed ravine crossing. Felt the weekend of Kongsberg has improved my concentration. Results.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Icebugs 2013

With dad to the start.

Tuesday Jun 10, 2014 #

3 PM

Intervals 15:30 [5] 4.95 km (3:08 / km)
shoes: DS Trainers

14x400 with Mathias on the program. Bislet was closed, because of Bislet Games tomorrow, so we improvised by running on the seawall. 45s rest. Goal was 72-74s. I got too tired after 6, so I switched to 1min on 1min off, while Mathias continued the regular.

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

Monday Jun 9, 2014 #

11 AM

Orienteering 57:09 [4] 8.41 km (6:48 / km) +184m 6:07 / km
shoes: Icebugs 2013

Pinseløpet day 3, short classic. Mix of long legs, with a control picking section at the end. Focused on paying attention on the long legs. Lost 1 min on #5, because the control was a bit hidden behind a tree. Best race of the weekend, 6:42 mins back. Results. 12th/48. Great long-weekend of orienteering in nice terrain.

Running warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: Icebugs 2013

Sunday Jun 8, 2014 #

1 PM

Orienteering race 1:10:41 [4] 10.53 km (6:43 / km) +299m 5:53 / km
shoes: Icebugs 2013

Day 2, long distance. More nice terrain. Started out fine. Matthias Karlsson caught me by a minute on my way to #3. Had his back for a few controls, but lost him when I went slightly differently on #6. Difficult long leg, for which I had a good idea for, but didn't execute well. Same story for #11, which I executed even worse. Mathias beat my by 2:19 on the leg. Had some extra energy at the end and pushed the pace on the control picking section at the end. Nice result, 8:18 behind the winner. 19s ahead of Mathias, and 8s behind Espen. Results. 26th/74.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Icebugs 2013

Saturday Jun 7, 2014 #

12 PM

Orienteering race 37:51 [4] 5.54 km (6:50 / km) +110m 6:13 / km
shoes: Icebugs 2013

O-race in Kongsberg, together with the world cup. Middle distance in really nice terrain. Open pine forest, fun contours, and slow soft ground. Started fast, but lost 45s on my way to #1 as I was too far east when crossing the valley and hit the out of bounds area. Didn't have a plan on the long leg so I just generally headed in the direction. Lost some time on that I think. 5:51 behind Anders Nordberg+Anders Tiltnes who tied for victory. Decent result for me. 4mins ahead of Espen, the scandinavian orienteer at UBC of 2011/2012. Results. 39th/76.

1 PM

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Icebugs 2013

Thursday Jun 5, 2014 #

5 PM

Intervals 19:29 [5] 6.0 km (3:15 / km)
shoes: Hyperspeed 4

6x1000m with Mathias at outdoor Bislet. It started raining just before the intervals. The clouds started completely unloading during the 3rd interval -- haven't seen heavy rain like this since my Colorado days. It definitely felt like the purple patch blew past the Bislet area.

Not the fastest times today, think I may have overdone it on the 200s and killed my muscles a bit. Wasn't tired afterwards so probably should have tried a bit harder. Mathias with nice 3:10s.
3:09.34 -- 2'03
3:13.94 -- 1'58
3:17.15 -- 2'00
3:18.58 -- 2'00
3:15.73 -- 2'02
3:16.37

Running warm up/down 32:00 [2] 5.0 km (6:24 / km)
shoes: DS Trainers

Wednesday Jun 4, 2014 #

2 PM

Orienteering 1:45:00 [2] 12.0 km (8:45 / km) +300m 7:47 / km
shoes: Mizuno WA 2010

Setting controls with Ivar at Mobekken. Pick up after the race, before it got dark.

Tuesday Jun 3, 2014 #

3 PM

Intervals 7:21 [5] 2.8 km (2:38 / km)
shoes: Hyperspeed 4

14x200m with Mathias at outdoor-Bislet.
32.47
30.10
31.11
31.44
31.87
32.60
~32
33.23
31.03
32.65
33.22
30.25
30.20
28.92
Average 31.51

Running warm up/down 1:05:28 [2] 10.55 km (6:12 / km)
shoes: Hyperspeed 4

Monday Jun 2, 2014 #

6 PM

Orienteering 51:05 [3] 6.99 km (7:18 / km) +192m 6:25 / km
shoes: Icebugs 2013

Orienteering training by myself at Grorud. Reran some legs from an old OBIK, and made some new legs too. A bit unfocused at times. About 30s faster on one of the long legs where I tried to focus a bit more.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Icebugs 2013

Sunday Jun 1, 2014 #

10 AM

Tempo 37:45 [4] 10.74 km (3:31 / km) +136m 3:18 / km
shoes: Hyperspeed 4

6x6mins with Mathias in Frognerparken. Legs tired but pushed as best as possible. Could almost not start the 5th and 6th one.
6:15.50 -- 1'15
6:16.96 -- 1'34
6:15.75 -- 1'16
6:18.17 -- 1'21
6:19.77 -- 1'20
6:18.60

Average: 6:17.52

Running warm up/down 42:55 [2] 5.48 km (7:50 / km)
shoes: Hyperspeed 4

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