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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Oct 31, 2017:

activity # timemileskm+mload
  Trail running16 16:16:13 97.34(10:02) 156.65(6:14) 3187304.6
  Orienteering6 5:48:09 32.65(10:40) 52.55(6:38) 1100164.9
  Running7 3:49:49 23.62(9:44) 38.01(6:03) 19872.7
  Intervals4 1:10:00 13.11(5:20) 21.1(3:19) 7570.0
  Total24 27:04:11 166.71(9:45) 268.3(6:03) 4561612.2

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Tuesday Oct 31, 2017 #

4 PM

Trail running 1:22:45 intensity: (8:34 @1) + (41:03 @2) + (32:19 @3) + (45 @4) + (4 @5) 11.61 km (7:08 / km) +178m 6:37 / km
ahr:157 max:184

Sunday Oct 29, 2017 #

10 AM

Trail running 1:34:46 intensity: (33:15 @1) + (37:23 @2) + (22:02 @3) + (1:49 @4) + (17 @5) 10.34 km (9:10 / km) +245m 8:11 / km
ahr:150 max:192

Saturday Oct 28, 2017 #

11 AM

Trail running race 1:29:02 [4] 18.8 km (4:44 / km) +635m 4:03 / km
ahr:151 max:175 shoes: Inov8 190 2017

Brutal trail/road race in Lommedalen. Ran it last year in 1:26:09 and was hoping for a slightly faster time. Was behind schedule by 18s already after 14 minutes, so I knew it would be tough.

Pulled away from a small pack with anothet guy going up the big hill after 6 k. Good flow and speed, but then I got completely parked on the downhill and two more guys passed me. Was already 1:30 behind schedule at this point and was a bit less motivated to push it hard. Lost another 1:20 on the last 5 k.

The course was 300 m longer with much soggier trails than last year, so the time was probably not too bad. Mathias just under 1:31. 6th place.

Slight pain in my left food right off the start. Might be the new inov8 shoes.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 190 2017

Thursday Oct 26, 2017 #

8 PM

Trail running 35:43 intensity: (4:47 @1) + (22:58 @2) + (7:28 @3) + (30 @4) 5.42 km (6:35 / km) +74m 6:10 / km
ahr:151 max:180

Wednesday Oct 25, 2017 #

7 PM

Orienteering 45:33 intensity: (36 @1) + (20:28 @2) + (20:03 @3) + (4:26 @4) 5.78 km (7:53 / km) +122m 7:08 / km
ahr:160 max:182

Tuesday Oct 24, 2017 #

7 PM

Intervals 16:25 [5] 5.0 km (3:17 / km)
ahr:119 max:176 shoes: Nike Zoom

5*1 km at indoor Bislett with Louise and Mathias.

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Nike Zoom

Monday Oct 23, 2017 #

6 PM

Trail running 35:04 intensity: (5:09 @1) + (27:50 @2) + (1:53 @3) + (12 @4) 5.42 km (6:28 / km) +47m 6:12 / km
ahr:149 max:179

Sunday Oct 22, 2017 #

1 PM

Trail running 1:00:17 intensity: (1:01 @1) + (29:23 @2) + (29:07 @3) + (46 @4) 12.12 km (4:58 / km) +189m 4:37 / km
ahr:160 max:178

Saturday Oct 21, 2017 #

2 PM

Running race 34:07 [4] 10.0 km (3:25 / km) +80m 3:17 / km
ahr:154 max:180 shoes: Nike Zoom

Hytteplanmila 10k road race. An optimistic goal was 34:00, which would put me back in the 33 club for the first time since 2011. On pace til about 6 k, but then I couldn't quite keep it. Brutal last km up the hill. Still happy with a 34:07, especially with the focus being orienteering this season.

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

Wednesday Oct 18, 2017 #

7 PM

Orienteering 30:25 [4] 5.65 km (5:23 / km) +112m 4:54 / km
ahr:152 max:177 shoes: Icebug blue 2017

Night orienteering at Sauejordet. Fun area with a mix of detailed grasslands and forests. Some residential areas too. Had a good race with only minor mistakes.

Results.

Running 5:00 [3] 0.5 km (10:00 / km)
shoes: Icebug blue 2017

Tuesday Oct 17, 2017 #

7 PM

Intervals 16:27 [5] 5.0 km (3:17 / km)
ahr:133 max:178 shoes: Nike Zoom

5x 1000 m intervals at indoor Bislett with Mathias and Louise. Goal was to run 3:20 to get some race pace feeling for Hytteplanmila this weekend. Added a decent sprint on the last one with 150 m to go.

Running 30:00 [2] 3.0 km (10:00 / km)
shoes: Nike Zoom

Sunday Oct 15, 2017 #

10 AM

Orienteering race 2:05:28 [3] 18.16 km (6:54 / km) +400m 6:13 / km
ahr:162 max:181 shoes: Icebug blue 2017

Long distance mass start orienteering race. Got in a pack with Mikael, Mathias and Andrine. Mostly together until the long leg. When the others continued on the trail around, I cut off the trail and bushwacked down to the marsh and onto the secret trail down the valley. Mikael and Mathias joined. I think we got a good 1.5 minute lead here.

We didn't run as aggressively after that and were just waiting for the finishing sprint. Tried a little surge up a hill towards the last control, but couldn't shake the other two. Mikael overtook me towards the finish, didn't think I'd beat him in a sprint, so I took a different route. Then Mathias, who I also didn't think I'd beat took the remaining good route and I got stuck on a ridiculous route through the valley of hopelessness trying desperately to get to the finish control. Little did I know, Andrine had caught us somehow, and snuck ahead of me just behind Mathias. Yet another mass-start fail :)

On the plus side, the legs were good. Results and Map.

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Icebug blue 2017

Saturday Oct 14, 2017 #

12 PM

Trail running 1:17:06 intensity: (37:45 @1) + (37:17 @2) + (1:56 @3) + (8 @4) 7.67 km (10:03 / km) +316m 8:20 / km
ahr:135 max:178

Easy trail run with Louise up to Nipkollen just north of Gardermoen airport. Nice 360 views.

Friday Oct 13, 2017 #

7 PM

Orienteering race 56:48 [3] 9.27 km (6:08 / km) +111m 5:47 / km
ahr:158 max:175 shoes: Icebug blue 2017

Harry Lagert final on the Lokal course. Extremely foggy which made the night-O challenging. Ended up in the mass start since I hadn't done enough races. A few groups started 3-4 mins ahead of us.

Ran with Mathias, picking trail/road routes where possible. Caught the groups ahead of us on the long leg, but then we messed up the entrance to the control and ended back in the group. We managed to advance in the group and Mathias finished 3rd 7s back. I was 10-15 secs behind.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebug blue 2017

Thursday Oct 12, 2017 #

4 PM

Orienteering 50:00 [3] 5.52 km (9:03 / km) +210m 7:37 / km
ahr:132 max:185 shoes: Icebug blue 2017

5 intervals with BSK at Stensrud. Felix won the first two, then Mathias, then me, and Felix again on the last one.

Trail running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Icebug blue 2017

Wednesday Oct 11, 2017 #

5 PM

Running 1:00:42 intensity: (5:36 @1) + (27:21 @2) + (27:06 @3) + (37 @4) + (2 @5) 9.51 km (6:23 / km) +118m 6:01 / km
ahr:158 max:184 shoes: Solomon's 2017

Easy jog around the hood with Ivar and Louise.

Monday Oct 9, 2017 #

7 PM

Intervals 24:50 [5] 7.1 km (3:30 / km) +75m 3:19 / km
ahr:147 max:175 shoes: Hyperspeed 5

5 x 5 min intervals with Nate on my favourite interval loop. Goal was to be below 5 minutes. Together with Nate on the first one, but he got a few seconds on 2-4, and ran a 4:45 on the last one. Lots of people out on the trails. Off the record time by about 1:03 in total.
4:56.66 - 1'31
4:56.25 - 1'31
4:58.08 - 1'31
4:59.67 - 1'21
4:58.96

Trail running warm up/down 48:51 [2] 7.96 km (6:08 / km) +111m 5:44 / km
shoes: Hyperspeed 5

Sunday Oct 8, 2017 #

6 PM

Trail running 1:27:56 intensity: (6:08 @1) + (29:56 @2) + (51:00 @3) + (52 @4) 14.38 km (6:07 / km) +553m 5:08 / km
ahr:161 max:177 shoes: Inov8 red

Ran the Lynn Link, a nice 14k loop around Lynn Valley. Nate, Graeme, Hardman, Louise, Alison, Kate, and Erica.

Friday Oct 6, 2017 #

1 AM

Trail running 1:30:00 [2] 17.0 km (5:18 / km) +150m 5:04 / km
ahr:160 max:179 shoes: Solomon's 2017

Trail run with Julien in Pacific Spirit Park. Salish, East Canyon, Admiralty west to Salish. Salish, Deer Fern, and I no longer know rhe names for the rest by heart :)

Thursday Oct 5, 2017 #

2 AM

Trail running 1:18:23 [3] 14.5 km (5:24 / km) +276m 4:56 / km
ahr:162 max:179 shoes: Solomon's 2017

Trail run with Julien around Alice Lake. Super nice dirt trails.

Wednesday Oct 4, 2017 #

3 AM

Orienteering race 39:55 [4] 8.16 km (4:53 / km) +145m 4:30 / km
ahr:150 max:176 shoes: Hyperspeed 5

WET at SFU. I really enjoyed the course today, good route choice legs. I forget how good sprint terrains in Vancouver can be. Legs felt good, a few hesitations, but mostly good navigation.

Tuesday Oct 3, 2017 #

6 PM

Intervals 12:18 [5] 4.0 km (3:05 / km)
ahr:96 max:154 shoes: Hyperspeed 5

Tuesday night intervals with Ian, Ian, Nate, Julien, Alison, Rachel, Louise, Ben, and Troy at Mahon Park. Alternating 400s 800s. Got a puking sensation on the last 800, and had to stop after 600.
72.08
2:29.13
72.59
2:30.50
71.98
69s first lap, then ?
70.37

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Hyperspeed 5

Monday Oct 2, 2017 #

11 PM

Trail running 1:22:58 intensity: (7:54 @1) + (27:16 @2) + (45:10 @3) + (2:38 @4) 12.79 km (6:29 / km) +252m 5:54 / km
ahr:159 max:179 shoes: Solomon's 2017

Easy run with Louise in PSP to Bubble tea.

Sunday Oct 1, 2017 #

2 AM

Trail running 1:08:22 intensity: (7:14 @1) + (26:35 @2) + (30:51 @3) + (3:42 @4) 13.63 km (5:01 / km) +161m 4:44 / km
ahr:159 max:179

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