Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Jun 30, 2016:

activity	#	time	miles		km		+m	load
Trail running	9	12:10:29	66.78	(10:56)	107.47	(6:48)	2301	146.1
Running	14	9:36:24	57.65	(10:00)	92.78	(6:13)	1170	125.5
Orienteering	10	9:16:18	44.42	(12:31)	71.49	(7:47)	1730	289.1
Tempo	1	29:05	4.75	(6:08)	7.64	(3:48)	195	23.3
Intervals	2	24:43	4.97	(4:58)	8.0	(3:05)		24.7
Terrain running	1	19:25	1.57	(12:21)	2.53	(7:40)	50	7.8
Total	25	32:16:24	180.14	(10:45)	289.91	(6:41)	5446	616.4

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Thursday Jun 30, 2016 #

7 PM

Terrain running 19:25 [3] 2.53 km (7:40 / km) +50m 6:59 / km
shoes: Icebugs blue 2015

Took Louise for a terrain run from Solemskogen and northward towards Sandermosen. Nice pace.

Trail running 24:11 [2] 3.25 km (7:27 / km) +50m 6:55 / km
shoes: Icebugs blue 2015

Wednesday Jun 29, 2016 #

6 PM

Orienteering race 46:31 [3] 6.45 km (7:12 / km) +207m 6:13 / km
shoes: Icebugs blue 2015

Veritas summer race from Ammerud. Didn't have a very focused race and finished almost 8 mins back.

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

Tuesday Jun 28, 2016 #

7 PM

Running 59:33 [2] 11.19 km (5:19 / km) +215m 4:51 / km
shoes: Asics Nimbus 2013

Nice run with Louise to past Langsetløkka and getting ab it lost on the way back to Storo.

Monday Jun 27, 2016 #

7 PM

Running 29:33 [2] 4.92 km (6:01 / km) +56m 5:41 / km
shoes: Asics Nimbus 2013

Easy run with Louise around the hood.

Sunday Jun 26, 2016 #

11 AM

Orienteering 1:13:31 [2] 6.51 km (11:18 / km) +207m 9:45 / km
shoes: Icebugs blue 2015

Orienteering training with dad and Louise in Bømarka. Wet forest from all the rain, but it wasn't raining during the run. Ran together with Louise. Tricky compass orienteering in vague terrain.

Running warm up/down 19:01 [2] 2.24 km (8:29 / km) +56m 7:33 / km
shoes: Icebugs blue 2015

Saturday Jun 25, 2016 #

10 AM

Trail running 3:11:31 [2] 26.4 km (7:15 / km) +919m 6:11 / km
shoes: Saucony trail runners 2015

Trali run with Louise and Ivar from Skar, Tømtehytten, Gåsungen, Bjørnholt hytte, over Fagervann back to Skar. Nice warm sunny day out. Found an epic suspension bridge that I think Cristina told me about.

Thursday Jun 23, 2016 #

6 PM

Trail running 55:21 [2] 10.04 km (5:31 / km) +185m 5:03 / km
shoes: Inov8 190

Easy run from Stensrud to Sandbakken mostly on trails. Found some really nice meandering trails in the deep blueberry undergrowt. Fantastic forests.

Wednesday Jun 22, 2016 #

6 PM

Orienteering race 50:15 [4] 7.36 km (6:50 / km) +226m 5:55 / km
shoes: Icebugs blue 2015

Geoform race on Vettakollen. A bit unfocused, and no flow.

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Icebugs blue 2015

Tuesday Jun 21, 2016 #

6 PM

Trail running 1:47:35 [2] 15.83 km (6:48 / km) +265m 6:16 / km
shoes: Saucony trail runners 2015

Long run with Ivar and Vegard after work. Took the train to Snippen and ran home on trails via Sinober.

Monday Jun 20, 2016 #

7 PM

Running 36:04 [2] 6.74 km (5:21 / km) +66m 5:06 / km
shoes: Saucony trail runners 2015

Easy run with Louise in the rain.

Sunday Jun 19, 2016 #

11 AM

Orienteering race 59:20 [4] 8.08 km (7:21 / km) +178m 6:37 / km
shoes: Bold 2015

Jonsokløpet at Eggemoen. Same map as two weeks ago, but we ran in terrain further west. A few smaller mistakes in the beginning, but then it got better. Decent race after the long leg. 1.5 minutes in front of Pål Skogedal, the big legend.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Bold 2015

Saturday Jun 18, 2016 #

12 PM

Orienteering 48:09 [4] 6.47 km (7:26 / km) +175m 6:33 / km
shoes: Bold 2015

Local race near Lillestrøm. Plan was to take the train, but they were doing repairs on the line, so they had their usual Bus for Train thing going on. But since I was the only one going to Strømmen, they decided to put me in a taxi by myself. First time I've taken a taxi to an orienteering race.

Hilly, heavy terrain, but quite fun. A lot of trails, and many controls. Navigation felt rusty the whole way, but so did everyone else I was talking to. 3 mins behind Anders Haga. Quads felt tired going up hills today. Results. Map.

Also met Rolf Wuestenhagen, who was a professor at UBC for a year back when I lived there.

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Bold 2015

Thursday Jun 16, 2016 #

5 PM

Running 45:16 [2] 8.4 km (5:23 / km) +115m 5:03 / km
shoes: Hyperspeed 5

Ran down to Bislett to do 1200s, but it was only open to clubs. Darn.

Wednesday Jun 15, 2016 #

6 PM

Orienteering race 48:44 [4] 7.92 km (6:09 / km) +175m 5:32 / km
shoes: Icebugs blue 2015

Geoform race at Sandermosen. Legs felt strong, haven't felt decent like this in months. A fun course, with some good long legs, and some challenging medium legs. Rounded the hill to #3. #4 was quite challenging through the green woods. After putting in my route, my choice to #6 seems to be too long.

C • #6 2

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Icebugs blue 2015

Monday Jun 13, 2016 #

5 PM

Intervals 12:23 [5] 4.0 km (3:06 / km)
shoes: Hyperspeed 5

Bislett with Mathias. 2x800, 2x600, 3x400. 3 mins after the 800s, 2 mins after the 600s and 1 between each 400. Goal was to run them all at the same pace, but I forgot to run hard enough on the 800s. Felt surprisingly ok in the legs today, but a long ways to go still.
2:35.7 -- 2'54
2:36.3 -- 2'54
1:48.4 -- 2'01
1:49.4 -- 2'31
1:09.6 -- 1'10
1:12.2 -- 1'23
1:11.4

Running warm up/down 50:00 [2] 5.79 km (8:38 / km) +90m 8:01 / km
shoes: Asics Nimbus 2013

Sunday Jun 12, 2016 #

9 AM

Trail running 3:24:08 [2] 30.37 km (6:43 / km) +689m 6:02 / km
shoes: Saucony trail runners 2015

Long trail run with Ivar. Took the convenient bus outside my house to Skar, then ran over Bjørnholt, Kobberhaughytten, Skjennungsstua, down to Brekke and home along the river. A nice sunny day, perfect for running.

Saw lots of people, including a famous cross oountry skiier (Astrid Uhrenholdt Jacobsen), and a lot of people camping along the many lakes we ran by.

Saturday Jun 11, 2016 #

1 PM

Tempo 29:05 [4] 7.64 km (3:48 / km) +195m 3:23 / km
shoes: Saucony trail runners 2015

Muren-express interval workout. To me intervals often feels very different than real races, since you're just running loops over and over again. Instead I made a 7.6k course and did 7 min intervals along it, where each interval started where the previous one ended. Goal is to complete the course in as few intervals as possible. Can vary the length of the ints and the breaks or I could run the whole course in one interval as well.

Finished in 4*7 mins plus 1:05 at the end. All gravel and some hills. 2 min rests.

Trail running warm up/down 38:09 [2] 6.07 km (6:17 / km) +100m 5:48 / km
shoes: Saucony trail runners 2015

Wednesday Jun 8, 2016 #

6 PM

Orienteering 29:50 [3] 4.9 km (6:05 / km)
shoes: Inov8 190

Foll-O-karusellen at Ekeberg. Fantastic fun course (... ok I helped make it...). A decent run, about 3 mins behind Carl and more importantly ahead of Kip. Results.

Orienteering 3:24 [3] 0.6 km (5:40 / km)

Louise had made a sweet Micro and Maze course afterwards. Carl made some mistakes so both Nipen brothers creamed his time by a comfortable margin of 4-6 seconds. The picture shows Carl being sad (and his son being disappointed) and the Nipen bros celebrating.

Running warm up/down 1:00:00 [2] 8.0 km (7:30 / km) +150m 6:51 / km
shoes: Asics Nimbus 2013

Warm up from Mathias place to the event, as well as control pickup with Mathias afterwards.

C • must be the matching shoes... 2

Tuesday Jun 7, 2016 #

7 PM

Running 1:31:54 [2] 17.57 km (5:14 / km) +272m 4:51 / km
shoes: Hyperspeed 5

Ran around Maridalsvannet with Mathias. Nice long run.

Monday Jun 6, 2016 #

5 PM

Intervals 12:20 [5] 4.0 km (3:05 / km)
shoes: Hyperspeed 5

Intervals with Louise and Mathias at Sogsnvann. Bislett was closed because they are getting ready for Bislett Games. Incidentally the 3 Ingebrigtsen brothers were there doing 200s.

Did 200,400,600,800, then a longer rest the the set again. Goal was to run 3:05 min/km pace on all of them.

36.8 -- 0'43
1:13.1 -- 1'19
1:51.4 -- 2'45
2:29? -- 3'33
36.7 -- 0'45
1:13.1 -- 1'20
1:52.0 -- 2'17
2:30.6

C • Ingebrigtsen brothers 4

Running warm up/down 1:16:05 [2] 8.42 km (9:02 / km) +150m 8:18 / km
shoes: Hyperspeed 5

Sunday Jun 5, 2016 #

11 AM

Orienteering 1:03:23 [4] 9.74 km (6:30 / km) +245m 5:47 / km
shoes: Bold 2015

Ringeriksløpet from Eggemoen. Mix of tricky sidehill and flat fast pine forest terrain. Had a great race today, with not too many mistakes. Finished a few mins ahead of 2nd, and won a nice basket of fruit... Louise also won a basket of fruit. Nice warm sunny day.

Mathias started ahead of me and made a big mistake on #1 and #2, but unfortunately we didn't see each other, otherwise we could have gotten a good train going, with Mikael Olausson and Ivar as well. Results.

C • Fruity 6

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Bold 2015

Saturday Jun 4, 2016 #

1 PM

Trail running 1:19:34 [2] 10.02 km (7:57 / km) +93m 7:36 / km
shoes: Saucony trail runners 2015

Ran from Maridalen Skole with Rachel back home. Louise was racing Nydalten. Another day with nice weather.

Thursday Jun 2, 2016 #

8 PM

Running 16:58 [4] 5.0 km (3:24 / km)
shoes: Hyperspeed 5

Late evening break from work hackathon to get some exercise. 5x1000 m at Bislett with Mathias. Probably the slowest set years. Time to get back in road shape :) 2:40 rest.
3:20, 3:22,328,328,320

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Hyperspeed 5

Wednesday Jun 1, 2016 #

2 PM

Orienteering 1:00:00 [2] 7.0 km (8:34 / km) +150m 7:45 / km
shoes: Inov8 190

Organized a geoform race with Ivar from Låkeberget. We got 140 participants, which is a decent turnout. Warm outside, almost 30 degrees. Placed controls with Ivar.

7 PM

Orienteering 1:13:11 [2] 6.45 km (11:20 / km) +167m 10:02 / km
shoes: Inov8 190

Picked up controls.

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