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Training Log Archive: tnipen

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m	load
Trail running	10	10:01:40	57.03	(10:33)	91.79	(6:33)	1325	161.6
Running	15	9:40:54	71.24	(8:09)	114.65	(5:04)	986	138.6
Orienteering	8	9:17:43	39.59	(14:05)	63.72	(8:45)	1053	180.8
Terrain running	2	52:25	4.37	(12:00)	7.03	(7:27)	398	22.7
Intervals	1	14:46	2.52	(5:51)	4.06	(3:38)	88	14.8
Total	27	30:07:28	174.76	(10:21)	281.24	(6:26)	3850	518.6

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Tuesday Jun 30, 2015 #

5 PM

Running 30:03 [3] 7.17 km (4:11 / km) +100m 3:55 / km
shoes: Mizuno WA 2010

Took the bus to Solemskogen and ran home with Louise, via Lilloseter. Did 2x15 min tempo alongside Louise. Mostly on gravel roads.

Trail running 1:10:08 [2] 10.0 km (7:01 / km) +169m 6:28 / km
shoes: Mizuno WA 2010

Monday Jun 29, 2015 #

Orienteering 1:00:00 [2] 6.0 km (10:00 / km)
shoes: Icebugs blue 2015

Placed controls for Louise and the Mays at Ulsrud/Lutvann.

Sunday Jun 28, 2015 #

11 AM

Trail running 1:43:00 [2] 14.3 km (7:12 / km)
shoes: Mizuno WA 2010

Long run with Louise and Kristian from Sørkedalen up to near Kikutstua, and back to Kobberhaughytten. Nice sections of single track trail. Met Ingrid at the hut, who had hiked there.

Saturday Jun 27, 2015 #

12 PM

Orienteering race 26:03 [4] 4.0 km (6:31 / km)
shoes: Icebugs blue 2015

Ran a direct course at O-festivalen. A few mistakes, not the best race.
Results.

Trail running 54:00 [2] 8.0 km (6:45 / km)
shoes: Asics Nimbus 2013

Went for a trail run with Kristian S, to the viewpoint at Vettakollen. Nice sunny warm day.

Friday Jun 26, 2015 #

6 PM

Running 47:00 [2] 9.8 km (4:48 / km)
shoes: Asics Nimbus 2013

Easy run around the hood.

Thursday Jun 25, 2015 #

10 PM

Running 10:25 [2] 2.0 km (5:13 / km)
shoes: Asics Nimbus 2013

Wednesday Jun 24, 2015 #

6 PM

Orienteering race 48:27 [4] 6.0 km (8:05 / km)
shoes: Bold 2015

Last Geoform race before the summer, starting at Øversetertjern. A decent race, legs felt good. Margins on my side, and finished 14s ahead of PØS. Results.

Monday Jun 22, 2015 #

6 PM

Trail running 1:15:00 [2] 10.0 km (7:30 / km)
shoes: Mizuno WA 2010

Trail run with Louise from Holmenkollen back home.

Sunday Jun 21, 2015 #

8 AM

Trail running 1:43:37 [2] 12.25 km (8:28 / km) +614m 6:46 / km
shoes: Mizuno WA 2010

Day 2 of trip to Nissedal, Telemark. A nice area with Squamish like cliffs, nice lkes, and nice terrain for running. Morning run with Louise up to Skyggeknatten. Followed the route of the Norwegian champs in uphill running, in May. Ran down the gentler sloping back side through marshes and trails. Nice sunny day.

1 PM

Terrain running 32:00 [2] 4.67 km (6:51 / km) +78m 6:19 / km
shoes: Icebugs blue 2015

Another few runs around the nice terrain. Once on the north side of the road, and another loop when we went swimming in the river.

Saturday Jun 20, 2015 #

2 PM

Trail running 1:35:04 [2] 11.75 km (8:05 / km) +492m 6:41 / km
shoes: Mizuno WA 2010

Ran up to the top of the Rockface in the background

Thursday Jun 18, 2015 #

6 PM

Orienteering race 1:14:00 [3] 9.82 km (7:32 / km) +206m 6:49 / km
shoes: Icebugs blue 2015

Ran the annual Thalesmila race, a long distance OBIK. This is usually my favourite weekday event of the year, and this year didn't disappoint. Big climb to get to the start, but this meant we ran almost exclusively in the really nice open marshy terrain on top of Haukåsen. It even had an older gentleman serving saft at a trail junction in the middle of nowhere. Had a pretty good race until about 45 minutes, when I lost control going into 11 and didn't know where I was. Found it together with Louise. Another small mistake on 12, and really blew it on the last control where I didn't know where I came down into the valley.

Had a nice 5 minute lead, but ended up a minute behind. Results.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs blue 2015

Wednesday Jun 17, 2015 #

6 PM

Trail running race 34:04 [4] 9.67 km (3:31 / km) +50m 3:26 / km
shoes: Hyperspeed 5

3 laps around Sognsvann. Plan was to stick to Anders, which I did for the first half lap. Then I realized I was going 3:18min/km, near PB pace, so had to let him go in order to not completely lose it on the last lap. About 40s faster than last week. Anders in an impressive 32:25, also nice time by Elias with 2 laps in 21:34.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Hyperspeed 5

Monday Jun 15, 2015 #

9 PM

Running 26:15 [3] 6.86 km (3:50 / km) +72m 3:38 / km
shoes: Asics Nimbus 2013

Easy jog around the hood.

Sunday Jun 14, 2015 #

6 PM

Running 1:07:49 [2] 11.49 km (5:54 / km) +17m 5:52 / km
shoes: Hyperspeed 4

Nice run with Louise in Copenhagen. Running around the Fredrikshavn fortress always makes for fun GPS-tracks :)

C • Nice drawing with Garmin! 3

Saturday Jun 13, 2015 #

1 PM

Running 36:36 [2] 6.8 km (5:23 / km) +29m 5:16 / km
shoes: Hyperspeed 4

Easy run with Louise.

Thursday Jun 11, 2015 #

6 PM

Running 1:06:33 [2] 12.02 km (5:32 / km) +261m 5:00 / km
shoes: Asics Nimbus 2013

Road run with Louise, Ivar, and Ragnhill from home up to the top of Grefsenkollen and back.

Wednesday Jun 10, 2015 #

9 AM

Orienteering 1:07:24 [2] 6.12 km (11:01 / km) +139m 9:53 / km
shoes: Icebugs blue 2015

O-morgen from Skansebakken. Challenging control picking course (49 controls!) set by Anders. Tough to move through the terrain, and quite low visibility made it difficult to navigate.

Trail running warm up/down 22:00 [2] 4.5 km (4:53 / km)
shoes: Icebugs blue 2015

6 PM

Trail running race 34:47 [4] 9.81 km (3:33 / km)
shoes: Hyperspeed 5

Sognsvann Rundt Medsols, 3 laps. Forgot my watch so just ran on feel. An ok time for now. Didn't feel I pushed too hard, legs felt decent.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Hyperspeed 5

Tuesday Jun 9, 2015 #

6 PM

Trail running 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics Nimbus 2013

Easy jog with Louise at Sognsvann to check out the Ofestivalen sprint map.

Monday Jun 8, 2015 #

9 AM

Orienteering 1:22:49 [2] 9.23 km (8:58 / km) +188m 8:08 / km
shoes: Icebugs blue 2015

Morning training with Louise, Emily, and the Rances. We did 4 hill intervals, where we ran straight up the hill in terrain and then orienteered down. Then I set out toiletpaper flags for Louise and Emily for a control picking course.

Terrain running 20:25 [4] 2.36 km (8:40 / km) +320m 5:10 / km
shoes: Icebugs blue 2015

Sunday Jun 7, 2015 #

10 AM

Orienteering 2:30:01 [2] 15.54 km (9:39 / km) +440m 8:27 / km
shoes: Icebugs blue 2015

Thought I better show John and Karen what real orienteering is like, so found the hardest course I could find, an Anders Nordberg special on the Sinober-Vaggestein map. Some really challenging elite control locations, especially 2-5. Ran the course with Ivar to Sinober, had a waffel and ran the last part alone. Rainy weather to begin with, but then after leaving the hut it went from overcast to completely blue sky in 10-15 minutes.

Nice epic day out.

Saturday Jun 6, 2015 #

5 PM

Running 1:17:00 [2] 13.62 km (5:39 / km) +330m 5:02 / km
shoes: Asics Nimbus 2013

Easy run from home and on gravel trails in Solemskogen. There is a very scenic viewpoint over the lake after 27 minutes, just had to stop and have a look. Nice sunny afternoon.

Thursday Jun 4, 2015 #

7 PM

Running 50:00 [2] 9.56 km (5:14 / km)
shoes: Asics Nimbus 2013

Easy road run. With Louise to Carl Berner's plass. Then by myself along Ring 2, Ullevål sykehus, through parks back to Nydalen.

Wednesday Jun 3, 2015 #

5 PM

Orienteering race 48:59 [3] 7.0 km (7:00 / km) +80m 6:37 / km
shoes: Icebugs blue 2015

Geoform race at Grinda. Decent run, no major mistakes. Results.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics Nimbus 2013

To/from home.

Tuesday Jun 2, 2015 #

6 PM

Running 55:46 [3] 14.03 km (3:58 / km) +147m 3:47 / km
shoes: Asics Nimbus 2013

Easy jog around the hood.

Monday Jun 1, 2015 #

5 PM

Intervals 14:46 [5] 4.06 km (3:38 / km) +88m 3:17 / km
shoes: Asics Nimbus 2013

Time to start training for Oslo half marathon in September. 4x1km on a hilly road/gravel loop with 1 min rest.
3:40.70 -- 1'01
3:44.65 -- 1'01
3:37.91 -- 1'01
3:42.35

Running warm up/down 33:27 [2] 6.29 km (5:19 / km) +30m 5:11 / km
shoes: Asics Nimbus 2013

With Louise.

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