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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Apr 30, 2021:

activity # timemileskm+mload
  Running16 8:59:15 54.1(9:58) 87.07(6:12) 1297152.9
  Stroller-running4 5:00:19 27.94(10:45) 44.97(6:41) 58879.1
  Trail running3 2:52:03 14.33(12:01) 23.06(7:28) 42140.4
  Orienteering1 2:03:16 9.02(13:40) 14.52(8:29) 38234.7
  Intervals3 1:15:15 8.58(8:46) 13.8(5:27) 16633.2
  Terrain running1 1:03:12 5.26(12:01) 8.46(7:28) 16020.5
  Strength2 50:0010.0
  Tempo2 44:33 7.12(6:15) 11.46(3:53) 23635.6
  Total28 22:47:53 126.34 203.33 3249406.4

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Friday Apr 30, 2021 #

11 AM

Running 1:22:13 [2] 14.46 km (5:41 / km) +67m 5:33 / km
ahr:154 max:184 shoes: Duo 2021

First with Ivar around Sognsvann 3 times, then with Louise, who was getting a strava segment at Kollbanen.

Wednesday Apr 28, 2021 #

12 PM

Intervals 46:32 intensity: (20:32 @1) + (26:00 @2) 5.55 km (8:23 / km) +90m 7:45 / km
ahr:128 max:159

Tuesday Apr 27, 2021 #

12 PM

Terrain running 1:03:12 intensity: (1:04 @1) + (37:23 @2) + (17:37 @3) + (6:31 @4) + (37 @5) 8.46 km (7:28 / km) +160m 6:50 / km
ahr:161 max:201

Monday Apr 26, 2021 #

9 AM

Running 12:00 [2] 2.0 km (6:00 / km) +80m 5:00 / km
shoes: Duo 2021

6 PM

Strength 25:00 [2]

One of Ander's strength training sessions from facebook. Tessa and Louise joined.

Sunday Apr 25, 2021 #

12 PM

Trail running 1:15:33 intensity: (11:58 @1) + (50:46 @2) + (12:49 @3) 8.9 km (8:29 / km) +214m 7:35 / km
ahr:152 max:171

Saturday Apr 24, 2021 #

8 AM

Tempo 32:33 [4] 8.46 km (3:51 / km) +136m 3:34 / km
ahr:150 max:176 shoes: Altra One

Morning tempo on gravel from Grinda to Sognsvann. Fast time today, not sure why, maybe because I usually ran with with a small backpack and heavier shoes. 15:41 at Hammeren.

Running warm up/down 14:54 [2] 2.07 km (7:12 / km)
shoes: Altra One

Thursday Apr 22, 2021 #

9 AM

Running 12:00 [2] 2.0 km (6:00 / km) +80m 5:00 / km
shoes: Duo 2021

Wednesday Apr 21, 2021 #

9 AM

Running 12:00 [3] 2.0 km (6:00 / km) +100m 4:48 / km
shoes: Duo 2021

12 PM

Tempo 12:00 [4] 3.0 km (4:00 / km) +100m 3:26 / km
ahr:113 max:181 shoes: Altra Superior 2020

Lunch time intervals with Louise on trails. Tried to get a few Strava segments, I got one.

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Altra Superior 2020

6 PM

Strength 25:00 [2]

One of Ander's strength training sessions from facebook. Tessa and Louise joined.

Tuesday Apr 20, 2021 #

9 AM

Running 12:00 [3] 2.0 km (6:00 / km) +100m 4:48 / km
shoes: Duo 2021

1 PM

Trail running 28:50 intensity: (1:31 @1) + (24:03 @2) + (3:16 @3) 5.16 km (5:35 / km) +60m 5:17 / km
ahr:151 max:173 shoes: Altra Superior 2020

Easy run in the terrain at lunch time.

Monday Apr 19, 2021 #

9 AM

Running 12:00 [3] 2.0 km (6:00 / km) +100m 4:48 / km
shoes: Duo 2021

Sunday Apr 18, 2021 #

1 PM

Orienteering 2:03:16 intensity: (1:13:16 @2) + (50:00 @3) 14.52 km (8:29 / km) +382m 7:30 / km
ahr:150 max:188 shoes: Inov8 red

Long orienteering training with Mathias from Grinda, in three parts.

First a 3k mass start. Then we jogged over to some downhill intervals put out by Anders. Navigated controlled down the hill, then ran interval pace up the trail to the start again. Did 3 times down, twice up.

Then we did the last 3km of the mass start. Quite tired by the end. Good to get in a long orienteering session. Nice sunny day, 17 degrees. Relaxed with the Tessa, Louise, Mathias, and Ivar afterwards, enjoying Louise's baked goods on the grass field by Grinda.

Saturday Apr 17, 2021 #

10 AM

Intervals 13:41 [4] 4.0 km (3:25 / km)
ahr:131 max:173 shoes: Altra One

2x 2km with 1:30 rest. 6:45, 6:56.

Running 15:00 [2] 2.79 km (5:22 / km)
shoes: Altra One

Friday Apr 16, 2021 #

12 PM

Running 1:54:18 intensity: (26:26 @1) + (23:22 @2) + (25:25 @3) + (37:17 @4) + (1:48 @5) 17.98 km (6:21 / km) +227m 5:59 / km
ahr:158 max:191 shoes: Altra Superior 2020

Long run at lunch time.

Wednesday Apr 14, 2021 #

2 PM

Stroller-running 1:04:53 intensity: (11:47 @1) + (26:04 @2) + (25:13 @3) + (1:48 @4) + (1 @5) 8.32 km (7:48 / km) +120m 7:16 / km
ahr:153 max:186

Monday Apr 12, 2021 #

7 PM

Running 19:00 intensity: (16:11 @1) + (2:49 @2) 3.96 km (4:48 / km) +75m 4:23 / km
ahr:137 max:162

Saturday Apr 10, 2021 #

3 PM

Running 1:16:00 intensity: (6:20 @1) + (15:07 @2) + (48:10 @3) + (6:23 @4) 12.47 km (6:06 / km) +251m 5:32 / km
ahr:162 max:180 shoes: Altra Superior 2020

With Martin in Dæliskogen and on gravel towards Muren. Nice sunny day.

Friday Apr 9, 2021 #

9 AM

Running 12:00 [2] 2.0 km (6:00 / km) +80m 5:00 / km
shoes: Duo 2021

4 PM

Intervals 15:02 [5] 4.25 km (3:32 / km) +76m 3:15 / km
ahr:130 max:177 shoes: Altra Superior 2020

Interval session with Mathias, Lise, Louise, and Tessa. Alternated with the girls, so we the rests were a bit longer than normal. Good effort, nice to do intervals against.

Did the bark mulch / gravel trail at Koll banen, it has a few hills on it. Tessa played in a tree fort thing.

Running warm up/down 46:06 [2] 3.77 km (12:14 / km)
shoes: Altra Superior 2020

Thursday Apr 8, 2021 #

10 AM

Running 22:58 intensity: (10:14 @1) + (12:36 @2) + (8 @3) 4.5 km (5:06 / km) +37m 4:54 / km
ahr:142 max:164

Monday Apr 5, 2021 #

11 AM

Stroller-running 1:24:02 intensity: (1:23:53 @1) + (9 @2) 12.84 km (6:33 / km) +169m 6:08 / km
ahr:122 max:144

Sunday Apr 4, 2021 #

12 PM

Running 46:46 intensity: (1:03 @1) + (38:27 @2) + (7:16 @3) 8.06 km (5:48 / km) +101m 5:28 / km
ahr:157 max:170

Saturday Apr 3, 2021 #

12 PM

Stroller-running 1:00:53 intensity: (51:31 @1) + (9:21 @2) + (1 @3) 9.63 km (6:19 / km) +119m 5:57 / km
ahr:129 max:161

Friday Apr 2, 2021 #

12 PM

Stroller-running 1:30:31 intensity: (8:46 @1) + (7:55 @2) + (39:45 @3) + (33:25 @4) + (40 @5) 14.17 km (6:23 / km) +180m 6:00 / km
ahr:167 max:185

Thursday Apr 1, 2021 #

12 PM

Trail running 1:07:40 intensity: (9:30 @1) + (33:02 @2) + (24:58 @3) + (10 @4) 9.0 km (7:31 / km) +147m 6:57 / km
ahr:156 max:176

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