Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m	load
Orienteering	12	8:49:14	33.55	(15:46)	54.0	(9:48)	1050	173.7
Running	13	6:49:30	41.01	(9:59)	66.0	(6:12)		81.9
Cross country skiing	2	4:42:28	30.7	(9:12)	49.4	(5:43)	894	56.5
Trail running	5	3:38:48	19.95	(10:58)	32.1	(6:49)	500	68.6
Intervals	5	1:40:10	19.81	(5:03)	31.88	(3:09)		100.2
Tempo	2	1:06:47	11.87	(5:37)	19.11	(3:30)		53.4
Terrain running	1	1:02:59	8.04	(7:50)	12.93	(4:52)	250	32.4
Strength	1	30:00						12.0
Total	25	28:19:56	164.92		265.42		2694	578.7

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Friday Jan 31, 2014 #

1 PM

Orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Nimbus 2013

Orienteering training in Bergen. Fun!

6 PM

Orienteering race 20:00 [4] 3.0 km (6:40 / km)
shoes: Hyperspeed 4

Bergen Sprint camp night-O race at Gamle Bergen. Got tricked too many times in the beginning.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Hyperspeed 4

Thursday Jan 30, 2014 #

5 PM

Intervals 20:25 [5] 6.55 km (3:07 / km)
shoes: Hyperspeed 4

12x1 lap (546m) at indoor Bislet with Nydalen. Guest visit by Mathias, although he was doing another 10k of intervals afterwards with the Vidar club, so he purposefully sucked at these intervals. Legs felt good.
1:43.42
1:43.02
1:41.87
1:44.67
1:41.49
1:43.76
1:41.30
1:41.82
1:41.63
1:43.32
1:42.33
1:36.39
Avg: 1:42.1

Running warm up/down 50:00 [2] 10.0 km (5:00 / km)
shoes: Asics Nimbus 2013

Wednesday Jan 29, 2014 #

6 PM

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Nimbus 2013

Easy run with Louise around Frognerparken and back.

Tuesday Jan 28, 2014 #

6 PM

Orienteering race 1:10:00 [3] 6.5 km (10:46 / km) +150m 9:39 / km
shoes: Icebugs 2013

Night-O race just south of Ås. About 30cm of loose snow in the terrain. Got a bit distracted by the tracks in the snow and ended up lost a few times. Went better when trying to go my own way.

Sunday Jan 26, 2014 #

11 AM

Cross country skiing 3:07:28 [2] 35.4 km (5:18 / km) +694m 4:49 / km

Classic skiing with Mathias, Louise, and dad from Skansebakken to Løvlia skihut. What a great trip. Packed with people at Løvlia hut, but enough space for me to get a coffee.

Saturday Jan 25, 2014 #

10 AM

Orienteering race 23:10 [4] 3.5 km (6:37 / km)
shoes: Icebugs 2013

Orienteering training organized by Louise on a sprint map near Maridalsvannet. Forked massstart. Battled with my brother. Got an early lead, but he was ahead after the butterfly loop. I had his back so could close in the gap. He was too strong in the end.

Orienteering 15:00 [2] 1.5 km (10:00 / km)
shoes: Icebugs 2013

Corridor exercise with Mathias.

Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Icebugs 2013

Thursday Jan 23, 2014 #

5 PM

Tempo 38:18 [4] 10.92 km (3:30 / km)
shoes: Hyperspeed 4

20 lap tempo at Bislet (10.92km) with Nydalen and Ivar. Passed 10k in 35:01.
1:54.84
1:52.50
1:55.53
1:53.84
1:56.25 - 9:32
1:54.62
1:55.14
1:55.07
1:53.79
1:53.49 - 19:04 (9:32)
1:55.94
1:55.38
1:54.79
1:55.96
1:56.17 - 28:43 (9:39)
1:58.93
1:54.61
1:54.34
1:56.30
1:50.98 - 38:18 (9:35)

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Asics Nimbus 2013

Wednesday Jan 22, 2014 #

5 PM

Orienteering 34:00 [2] 3.5 km (9:43 / km)
shoes: Icebugs 2013

Night-orienteering with Louise at Bygdøy, rerunning an old training course. Focused on accurate compass bearing.

Trail running warm up/down 19:00 [2] 3.0 km (6:20 / km)
shoes: Icebugs 2013

Tuesday Jan 21, 2014 #

5 PM

Cross country skiing 1:35:00 [2] 14.0 km (6:47 / km) +200m 6:20 / km
shoes: Skiboots

Easy skiing with Louise and dad in Vestmarka after work. Decent conditions. Cool to see headlamps and the white trees.

Saturday Jan 18, 2014 #

11 AM

Orienteering 1:20:00 [2] 9.0 km (8:53 / km) +300m 7:37 / km
shoes: Icebugs 2013

Orienteering training camp in Halden, put on by Eva Jurenikova. Training course in nice Halden terrain. Some control picking, some line-o. 10cm of snow on the ground.

3 PM

Orienteering race 23:20 [2] 1.0 km (23:20 / km)
shoes: Hyperspeed 4

Orienteering inside a school in Halden. Crazy hard navigating between 5 floors, using a meny different sets of stairs. Parts of the Swedish elite team were there too.

11th place. Results.

Strength 30:00 [3]

Strength training in the gym after the race, focusing on core muscles. This is why I never do core, I get so sore afterwards.

Thursday Jan 16, 2014 #

5 PM

Intervals 28:19 [5] 8.74 km (3:14 / km)
shoes: Hyperspeed 4

8x2 laps (1092m) at the track with Nydalen. Started every 5 minutes, so 90s rest. Felt good. Oystein in 3:40, but he is getting closer each week. Louise in about 4:15.
3:31.42
3:35.26
3:32.25
3:32.96
3:32.59
3:32.71
3:33.10
3:28.48

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Nimbus 2013

Tuesday Jan 14, 2014 #

6 PM

Orienteering race 1:09:39 [3] 6.0 km (11:37 / km) +150m 10:19 / km
shoes: Icebugs 2013

Orienteering race south of Oslo. Starting to get a hang of this, but still many mistakes. -6°C outside, lamp low on battery at 55 mins.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs 2013

Monday Jan 13, 2014 #

6 PM

Intervals 14:42 [5] 4.8 km (3:04 / km)
shoes: Nike Track spikes

6x800m with Mathias at Bislet. Good times today. Didn't have to go all out to keep the times down so that's a good sign.
2:26.48 -- 2'28
2:26.47 -- 2'21
2:27.90 -- 2'22
2:29.52 -- 2'19
2:26.79 -- 2'21
2:24.95

Running warm up/down 44:00 [2] 7.0 km (6:17 / km)
shoes: Asics Nimbus 2013

Sunday Jan 12, 2014 #

12 PM

Trail running 2:04:20 [3] 18.1 km (6:52 / km) +300m 6:21 / km
shoes: Icebugs 2013

Longrun with Øystein, Malin, and Louise in Lillomarka. Sunny and -6°C. 2cm of fresh poweder on the trees made for a very scenic run.

Saturday Jan 11, 2014 #

10 AM

Orienteering 1:00:00 [2] 6.0 km (10:00 / km) +150m 8:53 / km
shoes: Icebugs 2013

Orienteering training at Svartskog. Corridor exercise. Should have been much more careful with the compass, and instead tried to read the few clues that were in the corridor.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs 2013

Thursday Jan 9, 2014 #

5 PM

Intervals 25:46 [5] 8.19 km (3:09 / km)
shoes: Nike Track spikes

15x1 lap (546m) at the indoor track, with 1:15 rest. Didn't find my hyperspeeds, so grabbed my track spikes, without spikes in them. Legs started getting quite tired after about 8, but breathing was no problem. A few seconds slower per lap than a similar workout in December, but this time we did 15 repeats, not 10.
1:47.41
1:44.68
1:44.13
1:46.71
1:44.19
1:44.70
1:43.89
1:43.00
1:43.06
1:43.83
1:42.81
1:41.62
1:40.58
1:38.33
1:36.72
Average: 1:43.0

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Asics Nimbus 2013

Wednesday Jan 8, 2014 #

8 PM

Running warm up/down 27:30 [2] 6.0 km (4:35 / km)
shoes: Asics Nimbus 2011

Easy run around the hood.

Monday Jan 6, 2014 #

6 PM

Terrain running 32:59 [4] 5.55 mi (5:57 / mi) +250m 5:13 / mi
shoes: Icebugs 2013

Terrain running test with Nydalen with headlamps. Anders had made a 1.1k course through terrain, including uphill, downhill, and small trails. There was an emit station after each segment to get feedback on what we were bad at. The uphills went well, but I have a ways to go on the downhill and on the gnarly trails, especially at night. Almost 5mins behind Øystein, who runs through the terrain like a madman.

Terrain running 30:00 [2] 4.0 km (7:30 / km)
shoes: Icebugs 2013

Warm up by doing the loops twice.

Sunday Jan 5, 2014 #

11 AM

Orienteering 56:24 [2] 4.5 km (12:32 / km) +150m 10:45 / km
shoes: Icebugs 2013

Orienteering with Mathias and Louise at Brunkollen. Started high up to get some nicer forest and marsh terrain. Some snow in the terrain. 2.5°C and sunny weather.

Trail running warm up/down 42:26 [2] 6.0 km (7:04 / km) +200m 6:04 / km
shoes: Icebugs 2013

Saturday Jan 4, 2014 #

10 AM

Orienteering 23:23 [4] 4.0 km (5:51 / km)
shoes: Asics Hyperspeed 3

Fun sprint o training from Kampen skole. 4 interval loops, where groups of 4 started together. Øystein in my group. Anders had added a few fake "fences" on the map to add route choice (shown by the fence symbol, but with a red line behind it).
5:04.22 -- 4'56
6:04.68 -- 3'55
6:05.78 -- 2'55
6:08.36

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

Warm up and control pickup.

5 PM

Intervals 10:58 [5] 3.6 km (3:03 / km)
shoes: Hyperspeed 4

Evening interval session with Mathias and Louise at the nice new indoor track at Rud. 200m track with banked corners. Legs quite tired after the morning sprint session.
1:51.19 -- 2'32
1:50.72 -- 2'28
1:49.37 -- 2'43
1:49.87 -- 2'30
1:48.91 -- 2'25
1:47.04

Running warm up/down 48:00 [2] 7.5 km (6:24 / km)
shoes: Asics Nimbus 2011

Thursday Jan 2, 2014 #

5 PM

Tempo 28:29 [4] 8.19 km (3:29 / km)
shoes: Asics Hyperspeed 3

15 lap tempo at indoor Bislet. Goal was to go a little faster than last time. Ran by myself this time, so the time is fine.
1:53.34
1:53:11
1:53.82
1:54.13
1:53.21
1:53.13
1:54.86
1:54.27
1:54.30
1:53.35
1:56.83
1:54.87
1:55.00
1:54.93
1:49.97

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Hyperspeed 3

Wednesday Jan 1, 2014 #

2 PM

Orienteering 34:18 [2] 2.5 km (13:43 / km) +150m 10:33 / km
shoes: Icebugs 2013

Orienteering training with Louise at Kolsas. Control picking course, alternated.

Trail running 23:02 [2] 3.5 km (6:35 / km)
shoes: Icebugs 2013

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