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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Jun 30, 2017:

activity # timemileskm+mload
  Orienteering12 10:52:18 54.56(11:57) 87.8(7:26) 2150312.0
  Running9 4:31:22 27.64(9:49) 44.47(6:06) 43462.7
  Trail running3 1:26:30 7.16(12:05) 11.52(7:31) 23520.0
  Intervals1 24:00 3.29(7:17) 5.3(4:32) 10024.0
  Total16 17:14:10 92.64(11:10) 149.1(6:56) 2920418.8

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Wednesday Jun 28, 2017 #

5 PM

Orienteering 44:12 [4] 6.7 km (6:36 / km) +199m 5:45 / km
ahr:150 max:179 shoes: Icebugs orange 2015

Veritas orienteering race at Sognsvann. A fair bit of trails, but some opportunities to run straight too. Quite tire. Only 1:36 behind Vogelsang. Results and map.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Icebugs orange 2015

Tuesday Jun 27, 2017 #

6 PM

Running warm up/down 1:28:04 [2] 13.28 km (6:38 / km) +227m 6:07 / km
ahr:152 max:181 shoes: Asics Noosa

6x4 minute trail intervals with Mathias and Ivar from Brekke towards Ullevålseter.

Intervals 24:00 [5] 5.3 km (4:32 / km) +100m 4:08 / km
shoes: Asics Noosa

Sunday Jun 25, 2017 #

11 AM

Orienteering race 40:56 [4] 6.24 km (6:34 / km) +138m 5:54 / km
ahr:158 max:179 shoes: Icebugs orange 2015

Middle distance. Finally a good race. Good focus from the start, and hit the controls well. Lost 30 s on my way to #8 and got caught by Ivar Osmoen. Ran together for a few controls, but I couldn't keep his pace, so ran the last bit by myself.
Results and Map.

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

Saturday Jun 24, 2017 #

1 PM

Orienteering 1:48:11 intensity: (5:31 @1) + (42:39 @2) + (59:20 @3) + (41 @4) 14.37 km (7:32 / km) +476m 6:27 / km
ahr:160 max:179 shoes: Icebugs orange 2015

Long distance in quite challenging hillside terrain. Lost almost 10 minutes on #6. The plan was to take it slow from the road corner, but I lost contact after maybe 5 meters. I was hoping the whole time I would relocate on my way to the control, but no chance. Half hour behind the best today. Results and Map.


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

Friday Jun 23, 2017 #

8 PM

Orienteering 18:20 [4] 3.27 km (5:37 / km) +23m 5:25 / km
ahr:135 max:153 shoes: Icebugs orange 2015

Ofestivalen sprint at Oppdal. Nice scenic area in the mountains. A typical forest sprint, with some detailed contour areas. Lost 1 minute early on, then got caught by the guy behind.

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

Wednesday Jun 21, 2017 #

7 PM

Orienteering 50:56 intensity: (9:19 @1) + (18:25 @2) + (15:46 @3) + (7:08 @4) + (18 @5) 6.55 km (7:47 / km) +173m 6:52 / km
ahr:156 max:192 shoes: Icebugs orange 2015

Last Geoform race before the summer. Ran on the new map of Grefsenkollen. Decent run, but a few 1 min mistakes. 4 mins behind Vogelsang this time.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km) +100m 5:00 / km
shoes: Icebugs orange 2015

Tuesday Jun 20, 2017 #

6 PM

Running 14:52 [4] 4.07 km (3:39 / km) +56m 3:25 / km
ahr:166 max:183 shoes: Hyperspeed 5

DHL-relay in Frognerparken. 4x4 km with Mikael, Ivar, me, and Mathias. Pretty tired after 2 km, but finished the last 500m decently I think. We were 6th overall about 2 mins back. Mathias in a good time of 13:46. Nice sunny day and a good atmosphere in the arena afterwards.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Hyperspeed 5

Various warm up and cheering the other teammates on.

Sunday Jun 18, 2017 #

5 AM

Orienteering 1:17:25 [4] 12.57 km (6:10 / km) +216m 5:40 / km
ahr:160 max:178 shoes: Icebugs orange 2015

Jukola leg 6. Orienteering felt rusty and made too many small mistakes early on. Second half was better. Tired after 30 minutes, but the shape is slowly coming back.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs orange 2015

Friday Jun 16, 2017 #

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

Orienteering training with Mathias and Carl on the model map for Jukola.

Wednesday Jun 14, 2017 #

8 PM

Orienteering 53:55 [2] 5.12 km (10:32 / km) +139m 9:17 / km
ahr:147 max:176 shoes: Icebugs orange 2015

Picked up controls after the Geoform event that Ivar and I organized. 120 people showed up on a nice sunny day.

Monday Jun 12, 2017 #

7 PM

Trail running 1:01:30 intensity: (17:17 @1) + (26:05 @2) + (16:02 @3) + (2:06 @4) 8.02 km (7:40 / km) +135m 7:04 / km
ahr:151 max:181 shoes: Saucony trail runners 2015

Easy run on trails with Louise from Hammeren home.

Sunday Jun 11, 2017 #

11 AM

Orienteering race 1:23:27 intensity: (2:48 @1) + (41:08 @2) + (37:29 @3) + (2:01 @4) + (1 @5) 10.18 km (8:12 / km) +450m 6:43 / km
ahr:160 max:185 shoes: Bold 2015

Gromløpet on the top of Grefsenkollen. Felt bad for the organizers who had found a very scenic arena, but the rain was relentless and was followed by thick fog. To make matters worse, the previous day's forecasts were less than impressive.

Tired on the warm up, but tried to start at a decent pace. Felt like I had decent flow, which is why I was surprised to be caught by Anders with 3 minutes after only 15 mins of running. Not sure I picked a good route to 6, probably more around would have been better. Also executed 10 in a very unelegant way and got stuck for too long on the side hill before going to the road, thereby losing unnecessary elevation. Ran the loops near the finish decently.

18 mins behind in the end, but glad to be back in the forest again. Results and Map.

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Bold 2015

Wednesday Jun 7, 2017 #

6 PM

Orienteering 1:01:05 [4] 7.64 km (8:00 / km) +220m 6:59 / km
ahr:160 max:177 shoes: Icebugs orange 2015

Orienteering race at Tangenåsen in Sørkedalen. Decent run, but made a 3 minute mistake early on when I wasn't paying attention to where I was going. Focused after that and finished ok. Still 6 mins behind Christian Vogelsang, which, ignoring the mistake, means I probably have lost roughly 3 mins of fitness.

Pouring rain, but not too cold.
Map and results
C • Welcome back 2

Monday Jun 5, 2017 #

12 PM

Orienteering 38:01 [2] 5.17 km (7:21 / km) +117m 6:36 / km
shoes: Icebugs orange 2015

Easy run in the terrain for the Pinseløpet WRE. Ran with Mathias after he finished so I could use his map. Super terrain, shame I didn't sign up for this.

Saturday Jun 3, 2017 #

10 AM

Orienteering 15:50 [4] 4.0 km (3:58 / km)
shoes: Asics Noosa

Norwegian sprint relay champs. Wasn't planning on running this race since I'm barely back from my injury, but Carl K got sick and needed a replacement, so I ran with Lene, Louise, and Mathias. Was worried about my shape, but I survived. About 1 min slower than Mathias, so the road back shouldn't be too bad.

We came 25th/~80 teams, which meant we got a prize.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Noosa

Thursday Jun 1, 2017 #

10 PM

Running 48:26 intensity: (14:26 @1) + (29:49 @2) + (3:54 @3) + (17 @4) 7.63 km (6:21 / km) +152m 5:47 / km
ahr:143 max:178 shoes: Asics Noosa

Easy run around Tromsø, which is probably one of the most scenic cities I've been to. 5 degrees and sun.

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