Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m	load
Orienteering	15	11:54:02	58.92	(12:07)	94.82	(7:32)	1960	400.1
Running	15	5:44:45	36.66	(9:24)	59.0	(5:51)	100	79.3
Trail running	4	1:58:25	12.12	(9:46)	19.5	(6:04)	200	23.7
Tempo	2	47:40	8.38	(5:41)	13.48	(3:32)	155	38.1
Intervals	1	9:36	1.99	(4:50)	3.2	(3:00)		9.6
Total	20	20:34:28	118.06	(10:27)	190.0	(6:30)	2415	550.8

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Sunday Mar 30, 2014 #

4 PM

Intervals 9:36 [5] 3.2 km (3:00 / km)
shoes: Hyperspeed 4

8x400m with Mathias. Warmed up to Nadderud, but it was closed, so we went back and did it along Vallerveien.
73.36
70.82
74.39
71.44
72.50
69.19
72.32
72.06

Running warm up/down 53:00 [2] 7.0 km (7:34 / km)
shoes: Hyperspeed 4

Saturday Mar 29, 2014 #

5 PM

Orienteering 40:27 [2] 4.72 km (8:34 / km) +150m 7:24 / km
shoes: Icebugs 2013

O-training by myself at Grønliåsen. Goal was to run as close to the line as possible, even if just jogging. Started at #32, and ran them backwards to 23, then 21, and back to 32.

Not sure I found the right boulder at 30. Some fallen over legs on the way to 29. Missed the boulder on 25 on the first try, had to execute a go-around.

GPS is super accurate, only needed to rotate and scale the track.

Really nice weather today.

Friday Mar 28, 2014 #

7 PM

Orienteering race 1:02:59 [4] 8.9 km (7:05 / km) +200m 6:22 / km
shoes: Icebugs 2013

Anders organized a 2nd-leg-tiomila simulation at Sognsvann. About 50 showed up. It was ate enough that it was a night-O. People started according to how their "team" did on the previous leg. Went out about 4 mins behind the lead, in a group with Mathias. Some faster runners came from behind.

Followed my pack on the first few long legs. Then I lost the pack when I had a forked 3rd control. Couldn't catch up to my pack. Passed a few slower people, by ran mostly by myself.

Finished about 10mins behind Anders T, and 5 behind Mathias. Fun event, cool concept.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebugs 2013

Wednesday Mar 26, 2014 #

8 AM

Orienteering 1:28:51 [2] 7.6 km (11:41 / km) +350m 9:30 / km
shoes: Icebugs 2013

O-morgen training with Louise and Anne Margrethe on a nice wilderness map southeast of Oslo. Anders had set a challenging course, with a lot of east-west legs, making it quite hilly. Pretty tired from the weekend and yesterday so I'm happy I finished the whole course.

Then the TV station showed up to interview A.M., and I filmed her running in the woods while holding a Go-Pro, which is a difficult enough task even without a camera.

Trail running warm up/down 12:30 [2] 1.5 km (8:20 / km) +100m 6:15 / km
shoes: Icebugs 2013

Tuesday Mar 25, 2014 #

6 PM

Tempo 20:49 [4] 5.75 km (3:37 / km) +155m 3:11 / km
shoes: Hyperspeed 4

First tempo session of Mathias and my tour. My turn to pick a route. Made a 5k course on mostly grade-separated bike paths in a random neighbourhood south of Bekkelaget. Planned the route in google maps and uploaded track to GPS (too hard to memorize the course otherwise).

The course started in Oppegård county, down and along the E18. Back into Oslo county, uphill through some neighbourhoods. Took a wrong turn and had a hard time to get us back on track, as Mathias was flying like a madman infront, while I was trying to read the route on the GPS.

The course was hillier than I thought it would be.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Hyperspeed 4

Sunday Mar 23, 2014 #

10 AM

Orienteering race 1:52:05 [4] 17.2 km (6:31 / km)
shoes: NC XC 2012

Long at Danish Spring. 17.2k course, with winning time of 83 minutes. Off to a bad start, with many mistakes on the first 5-6 controls. Then got into a better rythm, but started getting tired after 30 minutes. Saw that Carsten Jørgensen had only caught me by 2 mins by the butterfly at 40 mins. Goal was to keep him behind til the end. Started losing focus after the spectator control and left a few more minutes behind. In the end I finished ahead of CJ, so he only beat me by 7 mins. 15mm spikes worked beautifully again.

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: NC XC 2012

Who needs to warm up for a long.

Saturday Mar 22, 2014 #

11 AM

Orienteering race 43:05 [4] 7.2 km (5:59 / km)
shoes: NC XC 2012

Middle at Danish Spring. Went off to a good start, aggressive running, and hit the controls. Started to get tired at around 15 minutes. Then got lost on a long leg malf way through and lost 90s. Then lost 3 minutes on a later long leg, where I was trying to find a small depression in a huge flat area. 10 minutes back of the winners. Impressive to see guys like Anders manage to run so fast despite not being in top shape yet.

Pulled out my cross spikes, and put in some 15mms. It worked really well.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: NC XC 2012

Friday Mar 21, 2014 #

3 PM

Orienteering race 14:39 [4] 3.0 km (4:53 / km)
shoes: NC XC 2012

Sprint at Danish Spring in Helsingor. Flat area with mostly grass and some building areas. Pretty straight forward but very fun orienteering. Used cross spikes, but used too long spikes, which was a little clumsy on the few sections of pavement.

Goof race for me, 1:03 behind the winner Osterbo. Results.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: NC XC 2012

With Mathias.

Wednesday Mar 19, 2014 #

5 PM

Orienteering 45:00 [3] 5.9 km (7:38 / km) +150m 6:46 / km
shoes: Icebugs 2013

Ran a course at Sognsvann with Louise. Still a bit of snow in the forest here.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Icebugs 2013

Tuesday Mar 18, 2014 #

4 PM

Trail running 40:00 [2] 6.0 km (6:40 / km) +100m 6:09 / km
(sick) shoes: Mizuno WR 2011 orange

Easy run with Louise on Hovedøya, a little island in the Oslo fjord.

Thursday Mar 13, 2014 #

Note
(sick)

Wednesday Mar 12, 2014 #

7 PM

Orienteering 30:06 [3] 3.6 km (8:22 / km) +100m 7:20 / km
shoes: Icebugs 2013

Night-O in Dæliskogen, organized by Tyrving. 3 loops with ~8 controls each. Mathias and Louise there too. Ran decently. No major mistakes, but a few bad bearings. Did run the wrong way out of #1 on loop 3 when I read the course wrong.

C • O trivia 1

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Icebugs 2013

Warm up down, and set out 4 controls.

Tuesday Mar 11, 2014 #

5 PM

Orienteering 30:50 [3] 3.5 km (8:49 / km) +100m 7:43 / km
shoes: Icebugs 2013

Almost everyday I have wondered what it would be like to orienteer behind the skihill across the fjord that I can see from the living room. Took the ferry with Louise out to the peninsula on the other side of the Oslo fjord. Found a map from O-festivalen 2011. Panoramic view of Oslo. Silk terrain with almost no snow.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +100m 4:17 / km
shoes: Icebugs 2013

Monday Mar 10, 2014 #

5 PM

Orienteering 29:00 [3] 4.0 km (7:15 / km) +150m 6:06 / km
shoes: Icebugs 2013

Could not resist the 8 degrees and sunny weather, so took the train to Nøkkelvann and reran one of my favourite courses from last year: Map. Almost no snow in the forest, except in narrow marshy valleys. Had to bail at #7 as it started getting dark.

Compared to last time: 1) 8s faster 2) 7s slower, ran this one poorly this time too (below the west line of cliffs) 3) 1:31 slower (too far east) 4) 17s faster 5) 1:05 slower (tested running more straight, instead of going to the road) 6) 3s faster 7) 50s slower (didn't push as hard).

Trail running 40:55 [2] 8.0 km (5:07 / km)
shoes: Icebugs 2013

Warm up/down from Bogerud metro station.

Sunday Mar 9, 2014 #

2 PM

Orienteering 24:00 [3] 5.0 km (4:48 / km) +100m 4:22 / km
shoes: Asics Nimbus 2011

Orienteering training with Louise at Veritasskogen. Did 6 intervals, where I gave Louise 45s head start. Focus on compass.

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Nimbus 2011

Saturday Mar 8, 2014 #

3 PM

Tempo 26:51 [4] 7.73 km (3:28 / km)
shoes: Hyperspeed 4

3x9 min tempo intervals on the seawall. Same route as last time, except I skipped the second interval. Total of 46s faster than last time. Legs didn't feel as fresh today, but the pace was good.
8:38 2.45km
8:19 2.45km
9:54 2.83km

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Hyperspeed 4

Thursday Mar 6, 2014 #

Note
(rest day)

No time to train, to Tromsø and back. What a cool place, the whole time I wanted to go running in the sweet snow-covered mountains.

C • Why did you go there? 3

Wednesday Mar 5, 2014 #

6 PM

Running 41:45 [3] 8.0 km (5:13 / km)
shoes: Asics Nimbus 2013

Easy run with Louise around Frogner to Smedstad and back.

Tuesday Mar 4, 2014 #

Note

Had a nice time in Portugal. Great area for orienteering. The legs felt really good, hardly got tired. The navigation was mistly focused, but lost control too many times to get any really good results. Still fun to run against many elite runners.

Monday Mar 3, 2014 #

11 AM

Orienteering race 53:00 [4] 5.8 km (9:08 / km) +180m 7:55 / km
shoes: Icebugs 2013

POM day 3. Another middle distance, but in flatter terrain with thicker vegetation. Mostly a good race except for one 5 min mistake followed by another 2 mins. Awesome area.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebugs 2013

Sunday Mar 2, 2014 #

11 AM

Orienteering race 50:00 [2] 5.4 km (9:16 / km) +280m 7:21 / km
shoes: Icebugs 2013

Day 3. Middle distance in challenging rocky area. Navigated mostly well. A couple of 3 minute mistakes in the middle. Awesome area.

Chatted with Rick Breseman about getting distracted by other runners. We both concluded that we don't do as well in the results in Europe because there are so many more people around.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebugs 2013

Saturday Mar 1, 2014 #

11 AM

Orienteering race 1:06:00 [4] 9.0 km (7:20 / km) +200m 6:36 / km
shoes: Icebugs 2013

Day 1 at POM. Flatfish terrain with good runnability. Some.detailed rock sections where O got a bit lost. Ran focused and well the first 15 minutes. Lost control in the rocky middle section. Ran focused again after the map exchange. Awesome.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs 2013

7 PM

Orienteering race 24:00 [4] 4.0 km (6:00 / km)
shoes: Hyperspeed 4

Night sprint-O in Gouveia. Challenging area. Ate too much between races and was forced to jog the second half. Awesome.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Hyperspeed 4

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