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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Oct 31, 2013:

activity # timemileskm+mload
  Running17 11:19:32 79.55(8:33) 128.03(5:18) 498177.9
  Trail running6 6:43:44 38.57(10:28) 62.08(6:30) 107794.0
  Orienteering5 5:03:36 21.67(14:01) 34.88(8:42) 700142.9
  Intervals8 2:29:28 26.41(5:40) 42.51(3:31) 586142.2
  Tempo2 1:02:20 11.01(5:40) 17.72(3:31) 24649.9
  Total26 26:38:40 177.22(9:01) 285.21(5:36) 3107606.9

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Thursday Oct 31, 2013 #

Trail running 1:06:00 [2] 10.0 km (6:36 / km)
shoes: Asics Nimbus 2011

Running with Gilles at Lynn Valley. Nice to be out in the forest. From Cap College to Syemour River, up to filtration plant and back.

Wednesday Oct 30, 2013 #

Running 31:30 [2] 6.2 km (5:05 / km)
shoes: DS Trainers

Running with Rosie and May around PS park.
7 PM

Orienteering race 29:30 [4] 6.0 km (4:55 / km)
shoes: DS Trainers

WET at the BC Place map. Interesting route choice course by Nick. There was a Canucks game on, so that added some obstacles on the bridges near the stadium.

Tuesday Oct 29, 2013 #

7 PM

Intervals 11:45 [5] 3.8 km (3:06 / km)
shoes: DS Trainers

TNT at Kerrisdale track. Julien, Gilles, Ian the steepler, Louise, Rory, Rachel, and Meghan spectating. 400, 800, 1200, 1200, 800, 400. Stomach pains on the first 1200. But finished the last two ok.
1:09.04 -- 2'04
2:31.52 -- 2'06
1:58 -- pit stop
2:31 (800)
2:25
1:10

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: DS Trainers

Monday Oct 28, 2013 #

7 PM

Trail running 1:06:30 [3] 13.0 km (5:07 / km)
shoes: Asics Nimbus 2011

Clubrun with Adam in PS park. Marine Drive, Salish, Spanish, Little Australia, Sasamat, Top, St. George's.

Sunday Oct 27, 2013 #

9 AM

Trail running 2:03:34 [2] 11.99 km (10:18 / km) +695m 7:59 / km
shoes: Asics Nimbus 2011

Long run with Louise and Ian the steepler at Crumpit Woods in Squamish, my favourite running place.

Saturday Oct 26, 2013 #

1 PM

Trail running 45:00 [2] 8.0 km (5:38 / km)
shoes: Asics Nimbus 2011

Easy run with Louise in PS park from the Park warden's office.

Friday Oct 25, 2013 #

5 PM

Intervals 16:00 [5] 3.8 km (4:13 / km) +248m 3:10 / km
shoes: DS Trainers

8x2 mins up Gamle Ringeriksveien.

Running warm up/down 47:41 intensity: (33:41 @2) + (14:00 @3) 9.0 km (5:18 / km)
shoes: DS Trainers

Thursday Oct 24, 2013 #

6 PM

Running 45:00 [2] 9.0 km (5:00 / km)
shoes: DS Trainers

Run around Semsvannet with Ivar and Kjetil.

Tuesday Oct 22, 2013 #

6 PM

Intervals 23:46 [5] 7.0 km (3:24 / km)
shoes: Asics Hyperspeed 3

Intervals at the track with Mathias. 7x1000m with 45s rest.
3:22.25
3:20.06
3:23.43
3:21.82
3:23.62 - 5'01
3:28.70
3:25.12

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Asics Hyperspeed 3

Monday Oct 21, 2013 #

Running 1:20:42 [3] 17.39 km (4:38 / km) +335m 4:14 / km
shoes: Mizuno WR 2011 orange

map/data
Nice long run with Mathias to Holmenkollen from home.

Sunday Oct 20, 2013 #

2 PM

Trail running 1:27:40 [2] 16.08 km (5:27 / km) +382m 4:52 / km
shoes: NC XC 2012

map/data Long run with Mathias from Valler to Muren and back along the golf course.

Saturday Oct 19, 2013 #

2 PM

Running race 34:23 [4] 10.0 km (3:26 / km) +103m 3:16 / km
shoes: Hyperspeed 4

10k race near Hønefoss. Goal was to get down around 34mins. Good race, felt I was able to push a bit. Nice run by Mathias, in 32:50. Luckily he was a few seconds off my PB still, whew!

Running warm up/down 20:00 [2] 5.0 km (4:00 / km)
shoes: Hyperspeed 4

Wednesday Oct 16, 2013 #

5 PM

Tempo 36:57 [4] 10.32 km (3:35 / km) +121m 3:23 / km
shoes: Hyperspeed 4

5x7mins in Frognerparken. Mathias resting today. 1:20 rest. Splits: bottom of hill (2:22-2:26), park sign at turn (3:55-4:02), before entering circular thing by statue (6:24-6:34). Decent times for running by myself.
7:26.57 -- 1'20
7:25.52 -- 1'26
7:22.93 -- 1'20
7:23.39 -- 1'20
7:17.93

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Hyperspeed 4

Tuesday Oct 15, 2013 #

6 PM

Running 19:30 [2] 4.5 km (4:20 / km)
shoes: Hyperspeed 4

Easy run at Valler.

Sunday Oct 13, 2013 #

4 PM

Intervals hills 14:00 [5] 3.29 km (4:15 / km) +217m 3:12 / km
shoes: Hyperspeed 4

7x2 min hills up Gamle Ringeriksveien.

Running warm up/down 42:35 intensity: (30:35 @2) + (12:00 @3) 9.0 km (4:44 / km)
shoes: Hyperspeed 4

Saturday Oct 12, 2013 #

1 PM

Orienteering race 46:30 [4] 5.8 km (8:01 / km) +200m 6:50 / km
shoes: La Sportiva 2012

Geoform race from Østmarkssetra. Had a crappy start with small mistakes on the first 5 of 6 controls. Then it got a bit better. 2nd palce, 3 mins back. Nice sunny weekend.

Orienteering 15:00 [2] 1.5 km (10:00 / km)
shoes: La Sportiva 2012

Made a line-o after the event.

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: La Sportiva 2012

Thursday Oct 10, 2013 #

6 PM

Tempo 25:23 [4] 7.4 km (3:26 / km) +125m 3:10 / km
shoes: Asics Hyperspeed 3

5x5mins with Cristina in Frognerparken. Mathias jogging around too. 1.48km loop with one decent hill.
5:08
5:04
5:04
5:04
5:03

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics Hyperspeed 3

Wednesday Oct 9, 2013 #

6 PM

Intervals 21:26 [5] 6.4 km (3:21 / km)
shoes: Asics Hyperspeed 3

8x800m intervals attempt 2. This time on the seawall. Ran the 1 mile segment, but split roughly in two.
2:41
2:41
2:36
2:36
2:45
2:45
2:41
2:41
C • Mildly... 2

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Asics Hyperspeed 3

Tuesday Oct 8, 2013 #

6 PM

Intervals 6:07 [5] 1.9 km (3:13 / km)
shoes: Asics Hyperspeed 3

Intervals at outdoor Bislett with Mathias. The plan was 8x800m, but my stomach hurt on the third so quit.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Hyperspeed 3

Monday Oct 7, 2013 #

4 PM

Orienteering 51:30 [2] 5.47 km (9:24 / km)
shoes: Mizuno WA 2010

Went to Skullerud after work to do some orienteering training.

Sunday Oct 6, 2013 #

10 AM

Orienteering 1:40:06 [2] 10.0 km (10:01 / km) +250m 8:54 / km
shoes: Mizuno WA 2010

Got out some nice maps from 1972 and 1976 of an area 15km south of my last Østmarka traverse.

Fantastic terrain here. Mostly untouched forest, which meant the old maps were still quite good. Very few trails in the area, only a couple of cross country ski and hiking trails.
C • adventures and intervals 4

Saturday Oct 5, 2013 #

2 PM

Orienteering race 1:01:00 [4] 6.1 km (10:00 / km) +250m 8:18 / km
shoes: Mizuno WA 2010

Geoform race at Skansebakken. The state of the terrain looked like all the loggers in the world at some point decided to have a massive weekend festival with chain saws. Brand new map, so that was fun. Mathias caught me with 2 mins at the half way. We picked it up and cruised the rest of the course. Second half was much nicer terrain. 4th place. Mathias 9s off winning time.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Mizuno WA 2010

Thursday Oct 3, 2013 #

5 PM

Intervals tempo 36:27 [4] 10.32 km (3:32 / km) +121m 3:20 / km
shoes: Asics Hyperspeed 3

5x7mins with Mathias in Frognerparken. 1'20 rest. Felt good today and ran each about 16s faster than two weeks ago. Had to go to the basement on the last two.
7:16
7:11
7:16
7:22
7:22

Running warm up/down 23:01 [2] 3.32 km (6:56 / km) +12m 6:49 / km
shoes: Asics Hyperspeed 3

Wednesday Oct 2, 2013 #

7 PM

Running 49:10 [2] 10.62 km (4:38 / km) +48m 4:32 / km
shoes: Mizuno WR 2011 orange

Easy run with Mathias. Frogner, Skøyen, Aker Brygge, Akershus Festning, and home.

Tuesday Oct 1, 2013 #

5 PM

Intervals 19:57 [5] 6.0 km (3:20 / km)
shoes: Asics Hyperspeed 3

5x1200s at the track with Mathias. First 3 indoor, then it got too warm, so we ran the last two outside -- much nicer. A bit slow times for some reason.
3:59.16 -- 2'00
4:02.80 -- 2'00
3:58.55 -- 3'01
3:59.70 -- 2'01
3:54.50 --

Running warm up/down 41:00 [2] 6.5 km (6:18 / km)
shoes: Asics Hyperspeed 3

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