Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m	load
Trail running	11	12:19:01	55.68	(13:16)	89.61	(8:15)	3495	157.2
Orienteering	9	10:05:00	46.02	(13:09)	74.07	(8:10)	1940	303.7
Running	17	7:46:56	49.12	(9:30)	79.04	(5:54)	895	99.8
Tempo	5	3:25:48	34.34	(6:00)	55.27	(3:43)	769	164.6
Terrain running	4	2:54:20	13.27	(13:08)	21.36	(8:10)	842	69.7
Intervals	1	17:55	3.1	(5:47)	4.99	(3:35)	50	17.9
Total	29	36:49:00	201.54	(10:58)	324.34	(6:49)	7991	812.9

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Sunday Jul 31, 2016 #

12 PM

Trail running 2:39:19 [2] 17.61 km (9:03 / km) +935m 7:09 / km
shoes: Saucony trail runners 2015

Ran over Knutshøe, which is opposite Besseggen. Two sketchy climbs on the way up, but really nice on top.

Saturday Jul 30, 2016 #

6 PM

Trail running 1:27:54 [2] 9.95 km (8:50 / km) +543m 6:57 / km
shoes: Inov8 190

Alpine running with Ivar, Lone, and Emma. Really nice views.

C • Ah, Beito! Lovely area, say... 2

Friday Jul 29, 2016 #

6 PM

Orienteering 1:35:53 [2] 8.57 km (11:12 / km) +141m 10:20 / km
shoes: Icebugs blue 2015

Checked out the Krokhol map with Ivar looking for potential legs in our October Geoform race. Parked near the Vangen parking lot. This might just be the best terrain in the Oslo area.

Designed a training for Louise to help her with using her compass, by taking off all the contours:

Thursday Jul 28, 2016 #

4 PM

Tempo 37:08 [4] 10.27 km (3:37 / km) +115m 3:25 / km
shoes: Hyperspeed 5

Movatn - Kjelsås tempo again. Tired legs, but tried to match my previous record. Got up to 13 seconds behind schedule about half way, but slowly caught up on the secnod half. In the end just around the PB time.

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

Wednesday Jul 27, 2016 #

5 PM

Orienteering race 52:07 [4] 7.45 km (6:59 / km) +160m 6:19 / km
shoes: Icebugs blue 2015

Vertias orienteering at Sognsvann. A nice, longer course. A few mistakes but much better than the last few weeks. Results.

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

Tuesday Jul 26, 2016 #

6 PM

Tempo 36:22 [4] 10.0 km (3:38 / km) +105m 3:27 / km
shoes: Hyperspeed 5

10k road tempo along the road at Ingjerdstranden, while Louise was doing a tough orienteering training. Undulating road, nice scenery.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Hyperspeed 5

Monday Jul 25, 2016 #

6 PM

Running 32:00 [3] 5.0 km (6:24 / km)
shoes: Asics Nimbus 2013

Easy jog with Louise around the hood.

Sunday Jul 24, 2016 #

1 PM

Orienteering race 29:32 [3] 4.42 km (6:41 / km) +29m 6:29 / km
shoes: Icebugs blue 2015

Svabergsprinten just outside Fredrikstad. Super cool bare rock terrain right out on the coast on one of Terje Mathisen's autogenerated maps. Included a section where you could swim to save time, or wade across to your waist. Landcrab Nipen chose the later.

A few mistakes, and lost some time by not swimming, but 17s behind the winner. Results.

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

Saturday Jul 23, 2016 #

12 PM

Orienteering 1:07:19 [2] 6.1 km (11:02 / km) +250m 9:10 / km
shoes: Icebugs blue 2015

Placed flags (toilet paper) for a course for Louise on a WOC relevant map. Really hill area.

Trail running warm up/down 24:36 [2] 1.7 km (14:28 / km)
shoes: Icebugs blue 2015

2 PM

Orienteering 1:16:48 [2] 6.61 km (11:37 / km) +87m 10:54 / km
shoes: Icebugs blue 2015

Ran behind Louise in the afternoon.

Trail running 9:09 [2] 0.92 km (9:59 / km)
shoes: Icebugs blue 2015

Friday Jul 22, 2016 #

6 PM

Tempo 58:17 [4] 14.65 km (3:59 / km) +342m 3:34 / km
shoes: Hyperspeed 5

Tempo run from Hakadal over past Ørfiske, past Movatn, and down to Sandermosen. Huge climb out of Hakadal, worked hard the rest of the run to get the average pave under 4 mins/k. Just made it by the end.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Hyperspeed 5

Thursday Jul 21, 2016 #

4 PM

Trail running 1:03:19 [2] 7.52 km (8:25 / km) +384m 6:42 / km
shoes: Inov8 190

Ran up Kjøsterudjuvet from Drammen Skisenter up to Gamledammen. A deep gorge with 50 m cliffs on both sides. A small river was running down the middle. Then we ran trails in some of the nicest orienteering terrain I've seen. Great outing.

Wednesday Jul 20, 2016 #

5 PM

Orienteering race 45:56 [4] 6.48 km (7:05 / km) +251m 5:56 / km
shoes: Icebugs blue 2015

Veritas orienteering race from Tryvann. A nice course with many longer legs where you could just cruise through the heavy terrain. Quite tired, especially on the uphills. 3:14 behind PØS. Ahead of C. Vogelsang on the last control, but a weak sprint to the finish placed me behind. Results.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Icebugs blue 2015

Tuesday Jul 19, 2016 #

6 PM

Terrain running 30:01 [3] 3.99 km (7:31 / km) +177m 6:09 / km
shoes: Icebugs blue 2015

Terrain tempo with Vegard and Louise near Sandermosen. Nice speed today.

Running warm up/down 56:26 [2] 9.35 km (6:02 / km) +115m 5:41 / km
shoes: Icebugs blue 2015

Monday Jul 18, 2016 #

5 PM

Tempo 37:14 [4] 10.35 km (3:36 / km) +103m 3:26 / km
shoes: Hyperspeed 5

Movatn - Kjelsås tempo. This time started 300m up the road a bit since that's where the official Strava segment starts. Ran with splits taped to my watch and was constanly ahead of schedule, compared to last time. At the end probably about 35s faster than last weeks run.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km
shoes: Hyperspeed 5

Got to Nydalen train station and the train was cancelled between Oslo S and Kjelsås due to electricity problems. Ran to Kjelsåsto do a different run but noticed the train was waiting there for people coming from Oslo S by buss.

Sunday Jul 17, 2016 #

10 AM

Trail running 1:30:00 [2] 10.9 km (8:15 / km) +321m 7:12 / km
shoes: Inov8 190

Ran with dad to check out Asdøljuvet. Also found a crater caused by a collapsing gas bubble.

Friday Jul 15, 2016 #

6 PM

Terrain running 1:14:16 [3] 8.46 km (8:47 / km) +273m 7:34 / km
shoes: Icebugs blue 2015

Took the train again to Movatn and did a terrain run back to Kjelsås. Not as smooth as the other terrain runs, mainly since I didn't have a map and kept getting stuck in steep hillsides or bad marshes. Nice day out.

Running warm up/down 29:57 [2] 4.39 km (6:50 / km)
shoes: Icebugs blue 2015

Thursday Jul 14, 2016 #

5 PM

Tempo 36:47 [4] 10.01 km (3:41 / km) +104m 3:30 / km
shoes: Hyperspeed 5

Took the train to Movatn, and did a tempo on gravel roads back to Kjelsås. Felt good today. A few tough uphills, but held it together. I should do this route again.

Running 22:59 [2] 4.14 km (5:33 / km)
shoes: Hyperspeed 5

Wednesday Jul 13, 2016 #

6 PM

Orienteering 1:01:18 [3] 7.28 km (8:25 / km) +187m 7:28 / km
shoes: Icebugs blue 2015

Veritas orienteering race from Hønefoten. Lots of mistakes, and not very motivated. Legs felt decent though. 20 mins behind Torgeir.

Tuesday Jul 12, 2016 #

6 PM

Running 11:15 [2] 2.35 km (4:48 / km) +33m 4:29 / km
shoes: Asics Nimbus 2013

Storm chasing

Monday Jul 11, 2016 #

6 PM

Terrain running 30:00 [3] 3.9 km (7:42 / km) +192m 6:10 / km
shoes: Icebugs blue 2015

Trail running warm up/down 58:07 [2] 7.62 km (7:38 / km) +107m 7:08 / km
shoes: Icebugs blue 2015

Sunday Jul 10, 2016 #

11 AM

Trail running 1:30:00 [2] 9.4 km (9:34 / km) +698m 6:59 / km
shoes: Icebugs blue 2015

Hikerun with dad up Mørkgonga, a cool steep chute that gets you on to the ridge from Sundvollen. Spectacular views from the top of Gyrihaugen.

Saturday Jul 9, 2016 #

5 PM

Terrain running 40:03 [3] 5.01 km (8:00 / km) +200m 6:40 / km
shoes: Saucony trail runners 2015

Took Louise for a 40 min terrain tempo. Added a few hills in to make it a bit tougher. Very open forest, but quite heavy on foot. I planned it poorly and just kept running north, which meant we had an insanely long way to get back.

Trail running warm up/down 1:06:45 [2] 10.25 km (6:31 / km) +122m 6:09 / km
shoes: Saucony trail runners 2015

Friday Jul 8, 2016 #

5 PM

Intervals 17:55 [5] 4.99 km (3:35 / km) +50m 3:25 / km
shoes: Hyperspeed 5

6x3 min intervals with Mikael and Ivar on gravel trails from Låkeberget to Hammeren and a bit back and forth.

Running warm up/down 1:18:53 [2] 11.86 km (6:39 / km) +141m 6:17 / km
shoes: Hyperspeed 5

Thursday Jul 7, 2016 #

6 PM

Trail running 1:14:14 [2] 11.25 km (6:36 / km) +185m 6:06 / km
shoes: Saucony trail runners 2015

Took the train to Snippen with Louise, and ran home over Barlindåsen. Nice day out :)

C • your pics don't look so goo... 5

Tuesday Jul 5, 2016 #

6 PM

Trail running race 15:38 [4] 2.5 km (6:15 / km) +200m 4:28 / km
ahr:118 max:172 shoes: Inov8 190

Uphill race to Fagervann from Maridalen Skole. Felt tired all day from the recent races, and I mostly walked the warm up to the race. Was worried Louise would beat me today :p Started not too fast and kept a constant pace the whole way. Probably not a very good time, but I'm glad I finished the run.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km
shoes: Inov8 190

Monday Jul 4, 2016 #

5 PM

Running 1:23:26 [2] 15.36 km (5:26 / km) +306m 4:56 / km
shoes: Hyperspeed 5

Easy run around Maridalsvannet with Ivar, Louise, and Ragnhild. Super tired by the end, didn't eat anything before the run.

Sunday Jul 3, 2016 #

11 AM

Orienteering race 1:05:24 [4] 9.59 km (6:49 / km) +275m 5:58 / km
shoes: Icebugs blue 2015

Day 2 of mountain orienteering. This time on the map from last years JWOC long final. 80 % marsh running, and amazing background scenery.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Icebugs blue 2015

Saturday Jul 2, 2016 #

11 AM

Orienteering race 1:50:43 [4] 17.57 km (6:18 / km) +560m 5:26 / km
shoes: Inov8 190

Mountain orienteering near Rauland. How is it that 2,000 people sign up to run Ofestivalen, yet only 200 come out to this fantastic race on a 1:20 000 map :p

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +150m 4:22 / km
shoes: Inov8 190

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