Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m	load
Orienteering	12	11:16:01	61.84	(10:56)	99.53	(6:48)	2118	434.4
Running	15	8:01:14	49.91	(9:38)	80.33	(5:59)	304	115.4
Trail running	7	6:08:52	36.88	(10:00)	59.36	(6:13)	1239	73.8
Intervals	2	36:23	6.96	(5:14)	11.2	(3:15)		36.4
Total	22	26:02:30	155.6	(10:03)	250.42	(6:14)	3661	660.0

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Saturday May 31, 2014 #

11 AM

Trail running 2:10:40 [2] 19.27 km (6:47 / km) +559m 5:55 / km
shoes: DS Trainers

Long run with Mathias. With Louise to Hauktjern. Østmarksetra, north end of Nøkkelvann, Hauktjern, Haukåsen air traffic control radar, down to north end of Elvåga. Along east side of the lake, crossed the lake at the main bridge, back over Slettfjell. Half single track, half gravel. Super nice day out. Swam in Ulsrudvann.

Friday May 30, 2014 #

3 PM

Intervals 15:01 [5] 4.8 km (3:08 / km)
shoes: Hyperspeed 4

6x800m with Mathias at outdoor-Bislet. 2 min rest. 24 degrees outside, but probably a few degrees warmer in the Bislet bowl.
2:29.57
2:29.66
2:30.22
2:30.74
2:29.96
2:30.36

Average 2:30.09

Running warm up/down 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Hyperspeed 4

From work to Bislet and back.

Thursday May 29, 2014 #

2 PM

Note

Checking control locations with Ivar in Maridalen. Thought it would take 90 mins tops, but took us 4 hours :) But nice sunny weather so it was all good.

C • time estimates for control siting 2

Wednesday May 28, 2014 #

7 PM

Orienteering race 48:41 [4] 5.7 km (8:32 / km) +250m 7:00 / km
shoes: Icebugs 2013

Geoform race on Grefsenkollen. Quite hilly area and mostly green forest. Some good route choice legs, and a section of fun fine navigation in the north. Another nice sunny day. Fastest time on the course.

Trail running warm up/down 6:00 [2] 0.5 km (12:00 / km) +100m 6:00 / km
shoes: Icebugs 2013

Tuesday May 27, 2014 #

4 PM

Orienteering race 51:46 [4] 6.93 km (7:28 / km) +185m 6:35 / km
shoes: Icebugs 2013

OBIK at Burudvann. Nice sunny day. Good pace from the start, but a bit unfocused at times. 30s on #4 and #6. Second half was rocky, green, and hilly. Forgot to run hard for a few controls, then remembered and pushed the pace on the last 3-4 controls.

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Icebugs 2013

Monday May 26, 2014 #

3 PM

Intervals 21:22 [5] 6.4 km (3:20 / km)
shoes: Hyperspeed 4

No more BS training weeks, Kip&Gebr training starts today. 4xmile with Mathias on the program today. Ran at outdoor-Bislet. Mike prescribed 3:20 pace, with 2min rest. Should be easy pace, but definitely made tough with yesterday's epic race. Kip hurting a bit, but he was epic yesterday as well.
5:19.78 -- 2'02
5:20.69 -- 2'08
5:21.48 -- 2'14
5:19.01

Running warm up/down 53:03 [2] 7.0 km (7:35 / km)
shoes: Hyperspeed 4

Ran from work to Bislet and back.

Sunday May 25, 2014 #

11 AM

Orienteering race 1:28:07 [3] 12.16 km (7:15 / km) +281m 6:30 / km
shoes: Icebugs 2013

Nydalten orienteering race in Maridalen. Pouring rain. Picked up the control description at the start and saw we only had 16 controls, so knew it would be an epic adventure. 3-4 nice long legs across massive ravines. Didn't have a good race, made too many mistakes and wasn't fully focused.

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

Saturday May 24, 2014 #

5 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Nimbus 2013

Easy run around the hood.

Thursday May 22, 2014 #

8 PM

Running 37:49 8.7 km (4:21 / km) +2m 4:21 / km
shoes: Hyperspeed 4

Another run in Barcelona along the beach. Did a cruise at 3:30 pace for 6k.

Tuesday May 20, 2014 #

7 PM

Running 43:22 [2] 8.25 km (5:15 / km) +2m 5:15 / km
shoes: Hyperspeed 4

Running with Andrew from the hotel and down along the beach and back.

Raining and windy, but still warm outside.

Sunday May 18, 2014 #

10 AM

Orienteering 1:54:11 [4] 22.33 km (5:07 / km) +148m 4:57 / km
shoes: Icebugs 2013

Seeland long distance champs, and Danish WOC selection race in Store Dyrehave. 18.8k course in mixed forest with open beech section, green confiferous plantation, grassy marshes, and some winfall areas.

Kept a good pace from the beginning throughout the whole race. Thought I'd run out of energy, but never needed my gel and felt decent the whole way. Navigated well too.

2mins ahead of the Danish legend Carsten Jørgensen. 4th place, 13 mins behind Rasmus Djurhuus, happy about that result.

Great weekend, always amazing to be in Denmark.

Louise cheering finishers with her 17th of May horn

C • Did you... 4

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

Saturday May 17, 2014 #

11 AM

Orienteering 57:00 [3] 7.4 km (7:42 / km)
shoes: NC XC 2012

Seeland champs middle distance in Store Dyrehave, just outside Copenhagen. Big mistake on #2, I couldn't make sense of the terrain. Made some more mistakes and then C.J. caught me by 6 minutes. Decided to jog the rest so that I could learn to orienteer in the terrain instead, and save a little bit of energy for the long distance tomorrow.

Ran with 15mm spikes, which was a bad idea, because there were too many gravel roads, and I kept tripping on them in the forest.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: NC XC 2012

Wednesday May 14, 2014 #

8 PM

Orienteering race 17:42 [4] 3.0 km (5:54 / km) +50m 5:27 / km
shoes: Hyperspeed 4

District champs in sprint at Lørenskog. A lot of big names there today. Big uphill to #1, tired legs. Felt I had an ok race, but still 2:05 behind Anders Nordberg. Louise twisted her ankle bad :(

5th race in 7 days, time for some rest before the weekend.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Hyperspeed 4

Tuesday May 13, 2014 #

7 PM

Orienteering race 56:00 [3] 5.7 km (9:49 / km) +300m 7:47 / km
shoes: Icebugs 2013

OBIK at Eineåsen, possibly one of the roughest areas east of UBC research forest. Off to a good start, had the lead after 20 minutes. But then I made a few mistakes, and attempted to run straight too much. Louise only 7 minutes behind.

Trail running 25:00 [2] 4.0 km (6:15 / km) +100m 5:33 / km
shoes: Icebugs 2013

Warm up with Louise to the event area and then to the start.

Monday May 12, 2014 #

6 PM

Trail running 40:00 [2] 6.0 km (6:40 / km)
shoes: Mizuno WA 2010

Easy run with Louise at Holmenkollen. Some recent maps:
15-stafetten

Knut Valstads Minneløp

OBIK #3

Sunday May 11, 2014 #

2 PM

Orienteering race 45:04 [4] 7.25 km (6:13 / km) +151m 5:38 / km
shoes: Icebugs 2013

Last leg on Tyrvings 2nd team at 15-stafetten. Pretty tired and a bit unfocused. Ran by myself. Lost 2 mins on #4, I couldn't understand the cliffs.

Nice run by Mathias in 39mins. Congrats to Nydalen for winning.

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

Saturday May 10, 2014 #

1 PM

Orienteering race 1:25:18 [4] 12.61 km (6:46 / km) +390m 5:52 / km
shoes: Icebugs 2013

Knut Valstad long-distance race at Skullerud. An awesome course with a mix of short challenging controls, and fun long legs. Nice terrain. Had a great race, 5:57 behind winner Øystein S.

Good start, nailed the technical controls. Started losing focus after 45 mins of running in a green and cliffy area, which I usually don't do so well in. Had a gel at 60 minutes. Finished strong.

Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +100m 6:40 / km
shoes: Icebugs 2013

Warm up with Ivar and Helge.

5 PM

Running 9:00 [5] 2.88 km (3:08 / km)
shoes: Hyperspeed 4

Ran the 10th leg of Holmenkollstafetten on a Statoil team. 2.8k with a lot of downhill. Opened with a 2:54 first k, then a 3:14, then a finished with a 3:27 having no energy left. Mathias paced me on the last k. Handed the baton over to Louise. Fun relay.

Now to recover for tomorrows orienteering relay...

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Hyperspeed 4

From home to Monolitten, and up to my stage.

Thursday May 8, 2014 #

6 PM

Orienteering race 32:24 [4] 6.45 km (5:01 / km) +63m 4:47 / km
shoes: Icebugs 2013

OBIK race at Bygdøy. Fun control picking course on a forested sprint map. Good course, which rewarded you if you ran straight, instead of around on trails. Fastest time on course, 1:40 ahead of an out-of-shape Per Øyvind Stene. Legs felt super. Flow felt good too. 2x20s mistakes, and one or two 10s mistakes.

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

Warm up with Louise.

Tuesday May 6, 2014 #

6 PM

Orienteering race 14:48 [4] 3.0 km (4:56 / km)
shoes: Hyperspeed 4

Oslo City Cup Final. Didn't have enough races to get into the chase start. Decent run. Apparently I didn't punch #9, even though Mathias saw me punch. Maybe time for a new EMIT brick, since this is the second time this has happened.

Mathias in a nice 5th overall place in the chase.

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Hyperspeed 4

Ran with Mathias from home to the event and back.

Monday May 5, 2014 #

6 PM

Trail running 30:00 [2] 5.0 km (6:00 / km)
shoes: NC XC 2012

Placing and picking up controls at Tanum. Training for kids. Cool viewpoint.

Sunday May 4, 2014 #

11 AM

Trail running 2:07:12 [2] 23.09 km (5:30 / km) +480m 4:59 / km
shoes: DS Trainers

Long trail traverse through Østmarka. Took the train to Lillestrøm and then a bus a bit south. Ran back to Mortensrud on trails through the forest. Have been wanting to do this run for a while.

Met a work colleague randomly on a trail.

Ran by amazing lakes, partly on really nice single-track and logging roads.

Saturday May 3, 2014 #

12 PM

Orienteering 1:05:00 [3] 7.0 km (9:17 / km) +300m 7:39 / km
shoes: Icebugs 2013

Reran the random course i found on worldofo on the Spinnern map in Østmarka. Good pace, mostly good navigation. Great sunny day.

Running warm up/down 1:10:00 [2] 10.0 km (7:00 / km) +200m 6:22 / km
shoes: Icebugs 2013

Warm up/down from the metro. Also did a loop down to check out the massive south Elvåga lake.

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