Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+m	load
Orienteering	16	15:55:54	84.99	(11:15)	136.78	(6:59)	3177	500.2
Trail running	9	5:55:56	32.43	(10:59)	52.19	(6:49)	1114	71.2
Running	9	5:21:14	34.71	(9:15)	55.86	(5:45)	228	74.3
Intervals	1	17:32	3.22	(5:27)	5.18	(3:23)		17.5
Total	22	27:30:36	155.35	(10:37)	250.01	(6:36)	4519	663.2

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Sunday May 31, 2015 #

12 PM

Trail running 2:22:03 [2] 20.92 km (6:47 / km) +463m 6:07 / km
shoes: La Sportiva 2012

Too much tapering this week, so did a long run to salvage the week at least partially. Ran with Mathias from Østernvannsvingen to Triungsvann, Aborstjern, Tjæregrasshøgda, Haslumseter, Brunkollen, Muren, Dæliskogen.

A nice mix of trails, marshes (i.e. ski-trails) and some gravel roads at the end. Cool views, great day to be out.

Saturday May 30, 2015 #

11 AM

Orienteering race 17:13 [4] 3.77 km (4:34 / km) +95m 4:03 / km
shoes: La Sportiva 2012

Norwegian sprint champs in Tønsberg. Idea was that if I had a near perfect race I could maybe sneak into the top 10 and into a final. In the end 12th place about 1:05 out of 10th. Had a few smaller mistakes but I think it would be tough to make it this year. Would have needed to do a lot more sprint training and road running to have any kind of chance. Fun to participate though, and Mathias was within reach of a final (24s out). Louise with a nice quali and an impressive 15th place in the final. Results.

Running warm up/down 41:15 [2] 6.46 km (6:23 / km) +84m 6:00 / km
shoes: La Sportiva 2012

Longer cool down with Mathias.

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

Wednesday May 27, 2015 #

3 PM

Orienteering 17:57 [4] 4.34 km (4:08 / km) +80m 3:47 / km
shoes: Hyperspeed 4

Got in two sprint trainings with Mathias in preparation for the Norwegian champs this weekend.

Ran the o-morgen forked course, but could only find the map with both forks on. So we mass-started and we could pick whichever fork we wanted. This worked quite well and created some differences. Good speed fun course.

Orienteering 10:31 [4] 2.59 km (4:04 / km) +59m 3:39 / km
shoes: Hyperspeed 4

Made another course at Badedammen.

Running warm up/down 45:11 [2] 7.15 km (6:19 / km)
shoes: Hyperspeed 4

Tuesday May 26, 2015 #

6 PM

Orienteering 36:28 [3] 5.12 km (7:07 / km) +160m 6:10 / km
shoes: Icebugs blue 2015

OBIK at Lathusåsen. Didn't run too hard, but still made some smaller mistakes. Tried running straight, even though going around was probably faster in many cases.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs blue 2015

Monday May 25, 2015 #

10 AM

Orienteering race 45:48 [4] 7.81 km (5:52 / km) +131m 5:25 / km
shoes: Icebugs blue 2015

Pinseløpet in Kongsberg. Decided to do yesterday's race in Hamar and today's race in Kongsberg to get different types of terrain. Fantastic fun open terrain in Kongberg, as always.

Had another good race with only a few smaller mistakes. A bit tired on the second half, but felt like I had good speed. 4mins behind the winner, and about 2:30mins behind Øystein, so I am happy about that. Results.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Icebugs blue 2015

Sunday May 24, 2015 #

11 AM

Orienteering race 1:21:48 [4] 15.28 km (5:21 / km) +153m 5:06 / km
shoes: Bold 2015

Pinseløpet at Løten. Had a good race today with very few mistakes. Decent speed as well. Open pine forest with mossy ground, similar min/km as tiomila. Marshes were quite slow on the other hand.

8 mins behind the winner in a decent field.

Unsure about the route to #8, perhaps straight is better. But didn't lose more time than normal on that leg.

Results.

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Bold 2015

Friday May 22, 2015 #

7 PM

Running 50:00 [2] 8.0 km (6:15 / km)
shoes: Asics Nimbus 2013

Easy run around the hood with Louise.

Thursday May 21, 2015 #

6 PM

Orienteering race 54:45 [3] 7.26 km (7:33 / km) +207m 6:36 / km
shoes: Icebugs blue 2015

OBIK at Kjelsås. Haven't run on this map before. Didn't run super hard today since my legs were sore from yesterday, but didn't have a very good race either, so ended up over 5 mins behind Vogelsang. Bad bearing coming out of #3, and went into the wrong reentrant on #7. Think going around to #13 was good. Lost 2.5 minutes on #17, I must have run right by it twice. Results.

Trail running 10:00 [2] 2.0 km (5:00 / km)
shoes: Icebugs blue 2015

With Louise.

Wednesday May 20, 2015 #

7 PM

Running race 16:45 [4] 5.0 km (3:21 / km)
shoes: Hyperspeed 5

Fornebuløpet. Goal was to run 16:30, but this was quite ambitious given the lack of road running this year. 16:45 is not too bad, ok time for now. Mathias in an impressive 15:58, a new PB. Louise in 19:30 also a good time.

A nice flat course, with one hill just before 2k. Strange km-signs, I don't think a single one of them were in the right spot (except perhaps #1):
3:09
3:43
3:23
3:04
3:25

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Hyperspeed 5

Warm up with Mathias and Louise. Watched and cheer Mathias during his 10k, which was after a 14minute break from the 5k.

Monday May 18, 2015 #

7 PM

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Hyperspeed 5

Easy job around Løren with Louise.

Sunday May 17, 2015 #

4 PM

Trail running 1:58:53 [2] 13.77 km (8:38 / km) +501m 7:18 / km
shoes: Mizuno WA 2010

Long trail run with Louise up to Kolsås then around the west side, crossed Bærumsveien and climbed up the hillside to Steinshøgda on the other side. Have not run here before, kinda cool. Joined the usual skitrail on the north side, back Dæliskogen.

Saturday May 16, 2015 #

6 PM

Intervals 17:32 [5] 5.18 km (3:23 / km)
shoes: Hyperspeed 5

6x3 mins on the roads with Louise. 1:30 rest roughly. Stride felt good, but legs don't feel top road running shape right now. FOrnebuløpet 5k on Wednesday.

Running warm up/down 26:03 [2] 2.75 km (9:29 / km) +44m 8:46 / km
shoes: Hyperspeed 5

Friday May 15, 2015 #

5 PM

Orienteering 2:13:17 [2] 12.51 km (10:39 / km) +565m 8:41 / km
shoes: Icebugs blue 2015

Placed controls for Nydalen's permanent course in the Alps of Maridalen with Louise. Some incredible scenic locations as well as controls on the top in silk terrain.

Thursday May 14, 2015 #

12 PM

Orienteering race 43:10 [4] 6.46 km (6:41 / km) +176m 5:53 / km
shoes: Icebugs blue 2015

Eikerløpet high up in the woods near Drammen. Fantastic area with scenic lakes and subalpine wooded areas. A good race with no major mistakes. Got quite tired with about 10 minutes to go, but managed to get through. Some interesting routechoice legs. Curved too much around the out-of-bounds to 9. 5th place overall, 6 mins back, but just 4 mins behind Øystein, so that is good! Results.

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebugs blue 2015

Wednesday May 13, 2015 #

5 PM

Orienteering race 46:57 [3] 6.68 km (7:02 / km) +121m 6:27 / km
shoes: Icebugs blue 2015

Geoform race from Østmarksetra. Decent race no major problems. I liked my route to #11, not the kind I would normally take. Results.

Trail running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Icebugs blue 2015

Tuesday May 12, 2015 #

4 PM

Orienteering 1:20:05 [2] 7.82 km (10:14 / km) +290m 8:38 / km
shoes: Icebugs blue 2015

Placing controls for the 7-70 training at Skar/Fagervann. Vague terrain/confusing map on 3, 4, and 5, so had to spend a lot of time making sure the flag was in the right place. Think I placed 5 on the wrong boulder. Last flag was 14, so ran the rest of the course at a good pace and hit the controls well.

Saturday May 9, 2015 #

11 PM

Orienteering 1:45:43 [4] 19.54 km (5:25 / km) +186m 5:10 / km
shoes: Bold 2015

Långanatten at Tiomila for Nydalen 2. Plan was to follow the pack and not try any crazy stunts by myself. Tried to stay forward enough in case groups were breaking away, but far enough back that I could run cheaply by smoothening out the line. I don't think my legs have ever felt easier in orienteering before. Didn't feel I needed to push to keep the pace, except near the end when the pace started to quicken.

Øystein P ran a nice leg and put me near the back of a big pack of runners from places 96-125. The first 1000m went pretty fast as people were trying to catch up to the person ahead. Then Saw Löfås fly by like a rocket. Eventually the pace slowed down to a very comfortable pace. Hadn't really unfolded the map properly until the first long leg and was only really checking control codes. The huge group made a few small mistakes but nothing major. At 6k we caught up to another large group that went out 4-5 minutes ahead of us, including Tyrving 2. We must have been a pack of 50 by now. Came through the spectator loop after 9k feeling pretty fresh.

After about 13k the pack started to break apart as there was more trail and field running. Had to jump out of the line a few times to close some holes. A group of 6 of us almost managed to break away from the pack, but "we" (the guys doing the navigation...) made a 30s mistakes on the third to last control, and a few more managed to join us. Finished with the pack that came in as 80th.

A superfun race. Only lost about 11 minutes relative to the lead teams, so I am happy about that.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Bold 2015

Friday May 8, 2015 #

10 PM

Orienteering 45:00 [2] 5.0 km (9:00 / km)
shoes: Bold 2015

Easy running around the training map checking the equipment.

Wednesday May 6, 2015 #

5 PM

Orienteering race 55:02 [3] 7.1 km (7:45 / km) +297m 6:25 / km

C • I saw that you are going to... 11

Sunday May 3, 2015 #

12 PM

Orienteering race 1:25:03 [4] 12.36 km (6:53 / km) +261m 6:13 / km
shoes: Icebugs blue 2015

Knut Valstads Minneløp in some of the nicest terrain Østmarka has to offer.

Made an incredible error right out of the start control. I oriented the map the right way when I picked it up. But then the first leg went straight back the way I came, so I assumed I had it upside down. Oriented it 180 degrees wrong and kept going straight out of the start. Entered a march, just like I would have If I went the right way. But I couldn't find a passage in the direction I needed to go. Continued on to make a bad mistake on the 1st control itself. Probably lost a good 3-4 minutes at this point. Saw Bjørn Ekeberg's back 20s ahead, followed him into 2, and on my way to 3, but the gap was too big and he eventually lost me.

Managed to run with more control after that and finished off decently. Lost maybe a minute on a borin g control in the green (#6). Legs felt decent today, and got stornger on the second half.

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km) +150m 5:27 / km
shoes: Icebugs blue 2015

9 PM

Orienteering 53:40 [2] 6.51 km (8:15 / km) +188m 7:12 / km
shoes: Bold 2015

Night-O on Sognsvann map, without trails on. The Lupine Betty casts light that is amazingly uniform, sits well on the head as well.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: Bold 2015

From home, via Nordberg residence to pick up a headlamp.

Saturday May 2, 2015 #

1 PM

Orienteering 43:27 [4] 6.62 km (6:34 / km) +208m 5:40 / km
shoes: Icebugs blue 2015

Leg 2 in 15-stafetten. Elise ran a good leg, so headed out early on, with not too many people around me. Ran pretty safe. Mostly good, climbed an unnecessary hill out of #5, and thought I had run too far at #9, so ran back and forth along an earlier cliff to check. Not sure how my route to #10 was, perhaps the south route through the marshes is flatter and faster.

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Icebugs blue 2015

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