Training Log Archive: tnipen

Trail running 48:27 [2] 7.86 km (6:10 / km) +100m 5:48 / km
shoes: DS Trainers

Orienteering 29:27 [3] 3.84 km (7:40 / km) +219m 5:58 / km
shoes: VJ Sarva

WET a Cypress Falls. Tried to focus on running clean. Happy with the run. Started navigating to 12 after crossing the river on my way to 11. Maybe a sub-optimal route to 16, should have climbed to the road right away, but realized too late.

Trail running warm up/down 40:00 [2] 5.0 km (8:00 / km) +200m 6:40 / km

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Hyperspeed 4

Note

Orienteering 1:20:00 [3] 8.5 km (9:25 / km) +200m 8:25 / km
shoes: NC XC 2012

Control picking training with Louise and Tony Louhisola. Did 4 controls at a time, then a short break. Good navigation, just a little unsure if I was in the right spot on #2 and #19. Raining, but warm.

Orienteering 59:59 [3] 7.41 km (8:06 / km) +143m 7:23 / km
shoes: Mizuno WA 2010

Ran one of Anders' training courses from last winter. The twist was that Louise was going to follow in the terrain as best as she could, to push her running abilities and help me keep focused. I think it worked well, haven't been able to keep this level of concentration in training in a long time. Nailed most controls. The exception was #6, where I didn't actually go to the control, but thought it looked about right (no flags out there). Caused some confusion on the way to #7.

Another 32 degree day. Post-run swim in the lake by the finish.

Running warm up/down 6:01 [2] 1.0 km (6:01 / km)
shoes: Mizuno WA 2010

Tempo 21:56 [4] 5.87 km (3:44 / km) +102m 3:26 / km
shoes: Hyperspeed 4

Running warm up/down 7:00 [2] 1.5 km (4:40 / km)
shoes: Hyperspeed 4

Orienteering race 1:00:07 [4] 5.2 km (11:34 / km) +200m 9:42 / km
shoes: Icebugs 2014

Veritas race in Sørkedalen. Had a really crappy race with two major mistakes totalling 10 minutes. Can almost not believe I made those mistakes. I blame it on the heat (32 degrees). Oh well.
Results.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs 2014

Orienteering 1:04:05 [4] 7.67 km (8:21 / km) +285m 7:03 / km
shoes: Icebugs 2014

Orienteering training with dad and Louise on the Solli map. Dad set a tough course with some long legs and some technical short legs. Quite rough terrain in places, but really open forest in others. 32 degrees outside while running.

Legs felt really strong today, especially going uphill.

Orienteering race 1:02:34 [4] 9.6 km (6:31 / km) +301m 5:38 / km
shoes: Icebugs 2014

Did an open course at Oringen. Nice terrain, but a really bad race for me. Lost 2 mins on #2, and then ran unfocused for the rest of the race.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Icebugs 2014

Trail running 1:07:05 [2] 7.86 km (8:32 / km) +403m 6:48 / km
shoes: DS Trainers

Nice trail run with Kristian, Ingrid, and Louise at Söderåsen national park in beautiful Skåne. Ran up a big ravine, down on the other side.

Orienteering warm up/down 34:58 [3] 4.46 km (7:51 / km) +112m 6:58 / km
shoes: Icebugs 2014

Ran one of Anders' o-morgen courses. Warmed up by running the course backwards from the finish to #13, including a line-O.

Orienteering 22:36 [4] 3.37 km (6:42 / km) +76m 6:02 / km
shoes: Icebugs 2014

Then ran the first 11 controls harder, with Louise putting out toilet paper at each control. Legs were a bit tired, but tried to push the pace. Challenging semi-open terrain. A little sloppy on the way to #3, slightly too low on #6. Sloppy bearing towards #11. A decent run.

Orienteering race 39:11 [4] 6.41 km (6:07 / km) +108m 5:38 / km
shoes: Icebugs 2014

Veritas race at Sognsvann Låkeberget. Lost 1 minute on #5. Couldn't see the valley north of #5 from afar, and lost contact. The rest went pretty well. Might have been better to run around a bit on #8, instead of climbing all the hills. Legs felt super, despite the speedwork yesterday.

Just managed to sneak infront of Per Øyvind "the legend" Stene. Results.

Intervals 11:11 [5] 4.0 km (2:48 / km)
shoes: Hyperspeed 4

Running warm up/down 50:07 [2] 3.86 km (12:58 / km) +3m 12:55 / km
shoes: Hyperspeed 4

Orienteering race 58:15 [4] 9.19 km (6:20 / km) +374m 5:16 / km
shoes: Mizuno WA 2010

Day 2 of mountainrace. This is near where JWOC will be next year. 1:10'00 today, with more orienteering in the forest. Tired legs, but kept an ok pace. Lost a minute on each of the two long legs. The rest was pretty good. Two guys overtook me in the standings, but one DNFed so 5th place overall.

Mathias with an impressive race, in 55 minutes. The killer routechoice of the day was taking the road to #2 (!). Winners in just under 52. What a fantastic place for orienteering. Results.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Mizuno WA 2010

Orienteering race 1:52:58 [3] 16.61 km (6:48 / km) +432m 6:01 / km
shoes: Icebugs 2013

Mountain orienteering race near Rauland. Start at 1000m elevation and stayed above the treeline. Super nice terrain on a 1:20'000 map, but quite hilly.

The entire bottom sole of my left Icebug came off after about 25 mins. For about 5s I kept running with the sole in my hand, but realized quickly that this shoe is finished. On the plus side the shoe became a lot lighter. Did make it harder to do sidehills where the hill went down on the left. It felt like I was wearing one bowling shoe and one o-shoe.

Had a great race, 4th place in a tight race, only 1:15 min behind. Results.

Orienteering 39:31 [2] 4.3 km (9:12 / km) +128m 8:00 / km
shoes: Mizuno WA 2010

Did 7 tour-O controls with dad in Asker. I ran easy today to save the legs for the epic orienteering this weekend. Focused on taking good bearings and planning where to run. Pretty pleased with what I did.

Running warm up/down 51:22 [2] 5.01 km (10:15 / km) +130m 9:05 / km
shoes: Mizuno WA 2010

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno WA 2010

Orienteering race 39:41 [4] 5.97 km (6:38 / km) +109m 6:05 / km
14c shoes: Mizuno WA 2010

Veritas race at Østernvann. 31 degrees outside. Ran hard from the start, lost 30s on #2. Caught Mathias later on and we lost 45s on #7. Then we kept pushing the pace quite hard. 2nd place, 1 min back. Results.

Intervals 7:42 [5] 2.4 km (3:12 / km)
shoes: Hyperspeed 4

Running warm up/down 45:00 [2] 6.5 km (6:55 / km)
shoes: Hyperspeed 4

Tempo 43:50 [4] 12.0 km (3:39 / km) +130m 3:28 / km
shoes: Hyperspeed 4

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Hyperspeed 4

Orienteering 1:00:03 [2] 6.73 km (8:55 / km) +149m 8:02 / km
9c shoes: Mizuno WA 2010

Made a training loop using the Tour-orienteering controls at Vestmarka. Got really confused on my way to the second control when I entered a clearcut, which was mapped as white. Made a huge parallel error and lost many minutes.

Noticed that many of the clearcuts were mapped as white, probably because the spruce trees are above your head, even though it feels like it should have been mapped as yellow with white dots.

Too much unfocused navigation today.

Trail running warm up/down 18:23 [2] 2.73 km (6:44 / km) +80m 5:52 / km
shoes: Mizuno WA 2010

Intervals 26:09 [5] 8.0 km (3:16 / km)
shoes: Hyperspeed 4

Running warm up/down 41:00 [2] 6.0 km (6:50 / km)
shoes: Hyperspeed 4

Orienteering 1:00:00 [2] 5.0 km (12:00 / km)
shoes: Mizuno WA 2010

Orienteering race 43:58 [3] 5.0 km (8:48 / km) +200m 7:20 / km
shoes: Mizuno WA 2010

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

Intervals 14:33 [5] 4.8 km (3:02 / km)
shoes: Hyperspeed 4

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