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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Oct 31, 2016:

activity # timemileskm+mload
  Running19 13:23:32 84.02(9:34) 135.21(5:57) 1288194.4
  Orienteering7 7:17:48 28.9(15:09) 46.51(9:25) 273189.7
  Trail running4 5:52:52 39.35(8:58) 63.32(5:34) 1354127.9
  Intervals3 1:08:23 12.65(5:24) 20.35(3:22) 17159.0
  Total24 27:42:35 164.91(10:05) 265.39(6:16) 3086570.9

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Sunday Oct 30, 2016 #

12 PM

Running 50:00 [3] 11.69 km (4:17 / km) +141m 4:02 / km
ahr:171 max:193 shoes: Asics Noosa

Faster run in Solemskogen.

Saturday Oct 29, 2016 #

11 AM

Trail running race 1:26:09 [4] 18.47 km (4:40 / km) +641m 3:58 / km
ahr:163 max:185 shoes: Inov8 190

Lommedalen Rundt trail race. A hilly scenic course mostly on trail, but some roads. Nice sunny day, shorts and t-shirt.

Mathias and I started a bit easy, but after 3-4k we got into a pack of 4 guys. The front guy was a fair bit faster on the hills so we had to let him go. We ditched the 4th guy, as he was slow on the trails. Stayed with Mathias most of the way. Started losing him a little bit with 4-5k to go on the hill residential roads. Knew I needed a lead going into the last km, as it was all downhill on paved roads. Had enough of a gap and beat Mathias for the first time in a running race in 4 years.

4th place, about 6 minutes behind Bjørn Ekeberg.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 190

Thursday Oct 27, 2016 #

5 PM

Trail running 1:43:00 [2] 18.8 km (5:29 / km) +300m 5:04 / km
ahr:155 max:183 shoes: Asics Noosa

Easy run with Mathias and Ivar around Maridalsvannet with headlamps. Legs felt good.

Wednesday Oct 26, 2016 #

7 PM

Orienteering race 58:00 [4] 7.0 km (8:17 / km)
shoes: Icebugs blue 2015

Night-O race at Vardåsen in Asker. Lots of mistakes.

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Icebugs blue 2015

Tuesday Oct 25, 2016 #

3 PM

Intervals 21:24 [5] 6.55 km (3:16 / km)
shoes: Hyperspeed 5

6x2 loops (1100 m) at Bislett with Mathias. Alternated leading. Ran them all between 3:33 and 3:35. 2 min rest.

Running warm up/down 50:00 [2] 6.0 km (8:20 / km)
shoes: Hyperspeed 5

Monday Oct 24, 2016 #

6 PM

Running 40:53 [2] 6.87 km (5:57 / km) +100m 5:33 / km
ahr:151 max:160 shoes: Asics Noosa

Easy run with Mathias.

Sunday Oct 23, 2016 #

2 PM

Trail running 1:07:21 intensity: (38:20 @1) + (28:48 @2) + (7 @3) + (6 @4) 12.16 km (5:32 / km) +246m 5:02 / km
ahr:139 max:177 shoes: Inov8 190

Nice run with Mathias on the golfcourse. It's not quite open yet fo running, as I saw a few golfers out still in the rain.

Saturday Oct 22, 2016 #

1 PM

Running race 34:17 [4] 10.0 km (3:26 / km) +86m 3:17 / km
ahr:173 max:191 shoes: Hyperspeed 5

Hytteplanmila 10K race. Goal was mid 34s. The whole race felt easy and suprised myself with a 34:17, which is my PB since my last PB (if that's a thing).

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

Thursday Oct 20, 2016 #

8 PM

Running 1:19:12 [2] 12.0 km (6:36 / km) +204m 6:05 / km
ahr:150 max:185 shoes: Asics Noosa

Easy run with Mihael.

Wednesday Oct 19, 2016 #

8 PM

Running 40:30 [2] 6.79 km (5:58 / km) +71m 5:40 / km
ahr:158 max:173 shoes: Asics Noosa

Tuesday Oct 18, 2016 #

6 PM

Intervals 16:00 [4] 4.8 km (3:20 / km) +148m 2:53 / km
ahr:160 max:183 shoes: Hyperspeed 5

8x2 mins with Ivar on gravel trails. 1:30 rest.

Running warm up/down 56:25 [2] 9.1 km (6:12 / km)
shoes: Hyperspeed 5

Sunday Oct 16, 2016 #

11 AM

Orienteering race 1:12:28 [3] 7.75 km (9:21 / km) +156m 8:30 / km
ahr:154 max:171 shoes: Icebugs blue 2015

Marummila near Sandefjord. Mass-start event with 3 map exchanges. Fell a bit behind in the start when everyone was sprinting out. Caught the lead pack of 5 juniors, who had gotten a gap, on a longer leg along the gravel road. We stayed together for the rest of the race.

The race included a contours-only section. Was worried about this, but I felt I navigated well in this section. It wasn't really possible to pull away from the pack, since it was control picking almost the whole way (39 controls total). On the way to the last exchange I tried to push the pace a bit. Had to focus on the last 5 controls, as I was running hard and the navigation was a bit tricky. Thought for sure I had bagged the race when punching first on the second last control, but got stuck a bit in some green on the way to the last control. One of the juniors snuck ahead, and beat me to the finish.

Fun run in very varied terrain.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs blue 2015

Saturday Oct 15, 2016 #

11 AM

Trail running 1:36:22 intensity: (17:04 @1) + (34:01 @2) + (40:11 @3) + (5:06 @4) 13.89 km (6:56 / km) +167m 6:33 / km
ahr:157 max:183 shoes: Saucony trail runners 2015

Ran the coastal trail from Stavern. Turned around after about 50 minutes. Windy and partly cloudy. I love this place!

Thursday Oct 13, 2016 #

6 PM

Orienteering 1:14:20 [2] 6.26 km (11:52 / km) +117m 10:51 / km
ahr:137 max:178 shoes: Icebugs blue 2015

Mass-start orienteering with BSK at Skullerud. The first person at each control had to wait there til the last person passed (plus 35 seconds). Was first on 4 controls. Fun.

Legs felt really good on the hills today.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Icebugs blue 2015

Wednesday Oct 12, 2016 #

5 PM

Running warm up/down 54:54 [2] 8.48 km (6:28 / km) +126m 6:01 / km
ahr:143 max:185 shoes: Hyperspeed 5

Intervals 30:59 [4] 9.0 km (3:27 / km) +23m 3:24 / km
ahr:125 max:146 shoes: Hyperspeed 5

3x 3k intervals with Ivar at the track near Sognsvann. Legs felt good today.
10:17.1 -- 4:42 rest
10:24.9 -- 4:37 rest
10:18.4

Tuesday Oct 11, 2016 #

7 PM

Running 20:09 intensity: (4:04 @1) + (15:51 @2) + (14 @3) 4.07 km (4:57 / km) +36m 4:45 / km
ahr:144 max:167 shoes: Asics Noosa

Easy jog around the hood.

Sunday Oct 9, 2016 #

11 AM

Orienteering race 43:00 [4] 6.0 km (7:10 / km)
shoes: Icebugs orange 2015

25-manna korten.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Icebugs orange 2015

Saturday Oct 8, 2016 #

11 AM

Orienteering race 45:00 [4] 6.0 km (7:30 / km)
shoes: Icebugs orange 2015

Wasn't going to run today, but "BSK and friends" needed, well, another friend on Leg 5.

First time running on a relay with Mathias and Louise? Epic! 12 seconds slower than Mathias.

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

Thursday Oct 6, 2016 #

6 PM

Running 1:09:50 [2] 11.79 km (5:55 / km) +151m 5:34 / km
ahr:166 max:190 shoes: Asics Noosa

Ran with Mathias to the viewpoint (the closer one this time). Insane sunset.

Wednesday Oct 5, 2016 #

5 PM

Running 54:06 [2] 8.02 km (6:45 / km) +77m 6:26 / km
ahr:133 max:169 shoes: Hyperspeed 5

Easy run to the viewpoint and back. Picked it up a bit on the way home.

Monday Oct 3, 2016 #

6 PM

Running 54:03 [2] 9.72 km (5:34 / km) +103m 5:17 / km
ahr:155 max:168 shoes: Asics Noosa

Easy run with Mathias around parts of Oslo.

Sunday Oct 2, 2016 #

12 PM

Running 1:29:13 intensity: (16:22 @1) + (48:40 @2) + (23:34 @3) + (37 @4) 11.69 km (7:38 / km) +193m 7:03 / km
ahr:153 max:180 shoes: Asics Noosa

Long run with Mathias, Louise, and Ivar from Snippen train station, back home over Barlindåsen. Nice sunny day.

Saturday Oct 1, 2016 #

9 AM

Orienteering 30:00 [2] 3.0 km (10:00 / km)
shoes: Icebugs blue 2015

Placing controls. Only counting the running.
3 PM

Orienteering 1:55:00 [2] 10.5 km (10:57 / km)
shoes: Icebugs blue 2015

Picking up controls, ran most of it.

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