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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Aug 31, 2018:

activity # timemileskm+mload
  Trail running8 11:34:00 57.27(12:07) 92.17(7:32) 2563166.2
  Running13 10:36:40 68.07(9:21) 109.55(5:49) 1261142.4
  Stroller-running4 4:29:05 27.61(9:45) 44.43(6:03) 63539.7
  Orienteering5 3:28:26 17.19(12:07) 27.67(7:32) 69789.8
  Tempo4 1:42:56 15.78(6:31) 25.4(4:03) 51663.1
  Intervals2 49:08 9.32(5:16) 15.0(3:17)49.1
  Total25 32:40:15 195.25(10:02) 314.22(6:14) 5671550.4
averages - sleep:8.5

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Thursday Aug 30, 2018 #

5 PM

Running 32:50 intensity: (12:20 @1) + (19:31 @2) + (56 @3) + (3 @4) 7.16 km (4:35 / km) +75m 4:21 / km
ahr:144 max:175 shoes: Altra One

Wednesday Aug 29, 2018 #

6 PM

Orienteering 31:40 [4] 5.35 km (5:55 / km) +235m 4:51 / km
ahr:150 max:177 shoes: Inov8 red

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 red

Tuesday Aug 28, 2018 #

5 PM

Stroller-running 1:03:03 intensity: (18:59 @1) + (43:39 @2) + (21 @3) + (4 @4) 10.61 km (5:56 / km) +249m 5:19 / km
ahr:146 max:180

Sunday Aug 26, 2018 #

4 PM

Stroller-running 56:42 intensity: (39:17 @1) + (16:30 @2) + (55 @3) 7.11 km (7:59 / km) +148m 7:13 / km
ahr:133 max:170

Saturday Aug 25, 2018 #

11 AM

Trail running 2:53:15 intensity: (19:34 @1) + (1:17:45 @2) + (1:02:02 @3) + (13:10 @4) + (44 @5) 22.93 km (7:33 / km) +553m 6:45 / km
ahr:158 max:187 slept:8.5 shoes: Inov8 red

Long run in Drammensmarka with Mathias. On our way up to the parking, we saw a cabin on fire. Apparently a drunk guy driving around a yellow fork lift randomly damaged a few huts up there. Fire trucks showed up a few minutes later. Ran from Landfalltjern parking, Skimten, Storsteinsfjell, then a loop on top of Tveråsen with amazing views.

Thursday Aug 23, 2018 #

4 PM

Tempo 32:03 [2] 8.88 km (3:37 / km) +96m 3:26 / km
ahr:155 max:182 shoes: Altra One

4 x 8 min tempo at threshold pace (3:35). 1 min rest. Felt decent, some up and down. Ran in my nice new Altra shoes that Mathias got for me. 2.19, 2.31, 2.17, 2.21 km.

Running warm up/down 14:58 [2] 2.15 km (6:57 / km)
shoes: Altra One

Tuesday Aug 21, 2018 #

5 PM

Running 1:34:06 [2] 17.49 km (5:23 / km) +288m 4:58 / km
ahr:169 max:188 shoes: Brooks Launch 2018

Easy running around Maridalsvannet with Ivar. Sluggish, felt like a heavy truck transporting rocks when going up the hills.
C • yr wins again 2

Sunday Aug 19, 2018 #

11 AM

Trail running 3:13:50 intensity: (1:04:12 @1) + (1:40:03 @2) + (28:37 @3) + (47 @4) + (11 @5) 21.53 km (9:00 / km) +775m 7:38 / km
ahr:145 max:188 shoes: Inov8 red

Decided to rerun the Olefjorden route that Ivar and I did 2 years ago. Super nice weather today, a bit windy, but sunny. Great views today. Mostly gentle single track trails, but two big climbs on the second half.

Saturday Aug 18, 2018 #

12 PM

Trail running 1:31:45 intensity: (10:41 @1) + (1:18:11 @2) + (2:50 @3) + (3 @4) 13.01 km (7:03 / km) +166m 6:38 / km
ahr:151 max:178 shoes: Inov8 red

Heavy rain today, windy, and foggy, so we took a shorter run today and saved our legs for a longer one tomorrow. Pretty brutal running, got soaked after 10 minutes despite rain running jacket. 100 m visibility for the first half, then we got to where the terrain went downhill and some beautiful views appeared. Brutal day, but well worth it.

Friday Aug 17, 2018 #

6 PM

Trail running 1:03:22 intensity: (23:49 @1) + (28:59 @2) + (10:13 @3) + (21 @4) 8.72 km (7:16 / km) +373m 5:59 / km
ahr:146 max:179 shoes: Inov8 red

Mountain training camp with Ivar and Mathias at Beitostølen. Easy evening run as we arrived. Ran small trails in the ski area.

Thursday Aug 16, 2018 #

4 PM

Tempo 24:16 [4] 6.12 km (3:58 / km) +120m 3:37 / km
ahr:163 max:184 shoes: Inov8 red

Running warm up/down 1:01:45 [2] 9.15 km (6:45 / km) +109m 6:22 / km
shoes: Icebug blue 2017

Wednesday Aug 15, 2018 #

4 PM

Orienteering race 52:00 [3] 6.27 km (8:18 / km) +192m 7:12 / km
ahr:141 max:170 shoes: Icebug blue 2017

Trail running warm up/down 22:00 [2] 3.0 km (7:20 / km) +100m 6:17 / km
shoes: Icebug blue 2017

Tuesday Aug 14, 2018 #

4 PM

Trail running 45:12 [2] 7.9 km (5:43 / km) +145m 5:15 / km
shoes: Brooks Launch 2018

1.5 laps on trails on Dæliskogen.

Sunday Aug 12, 2018 #

Note

Month of Epic is over, and I'm putting my tired legs on the plane. 38 days, 460 km, 2 rest days. Nice to run with so many friends.
10 AM

Trail running 1:34:36 intensity: (10:13 @1) + (37:57 @2) + (44:19 @3) + (2:05 @4) + (2 @5) 14.07 km (6:43 / km) +450m 5:48 / km
ahr:159 max:184 shoes: Inov8 red

Group run to Norvan falls and back. Louise, Nate, Adam, Ian C, and Chessa. Louise and I headed back, but the others were last seen heading for Mt. Burwell and then Coliseum.

Saturday Aug 11, 2018 #

11 AM

Intervals 26:08 [5] 8.0 km (3:16 / km)
ahr:140 max:178 shoes: Asics adios

8x1000m with Mantas and Adam at the Point Grey track. Alternated leading with Mantas and we were mostly doing 3:15-3:16. Got Adam to lead his last one to help us keep the pace up. Pretty happy with the workout. Nice lunch afterwards on the grass.

Running warm up/down 45:00 [2] 7.4 km (6:05 / km)
shoes: Brooks Launch 2018

Friday Aug 10, 2018 #

3 PM

Tempo 27:13 [4] 6.29 km (4:20 / km) +180m 3:47 / km
ahr:161 max:176 shoes: Brooks Launch 2018

Tempo with Julien in PS park. Goal was one hour on Julien's Challenge, but got too hot on the second lap. Probably started too fast but pace felt easy. Then the warm temps killed us on 4th and we slowed down a bit. Bailed after a lap and a half. Good effort though.

Splits (goal): Admiralty, 2:17 (2:30) Junction 6:59 (7:15), Spanish 9:23 (9:45), 4th 14:33 (15:00), 19:41 (20:00). 2:23, 7:23.

Running warm up/down 25:00 [2] 4.5 km (5:33 / km) +180m 4:38 / km
shoes: Brooks Launch 2018

Thursday Aug 9, 2018 #

10 AM

Running 1:27:26 intensity: (11:36 @1) + (51:48 @2) + (16:10 @3) + (7:03 @4) + (49 @5) 17.23 km (5:04 / km) +212m 4:47 / km
ahr:153 max:188 shoes: Brooks Launch 2018

Wednesday Aug 8, 2018 #

6 PM

Orienteering 32:10 intensity: (1:52 @1) + (18:25 @2) + (11:53 @3) 6.98 km (4:37 / km) +48m 4:27 / km
ahr:158 max:171 shoes: Brooks Launch 2018

Running warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: Brooks Launch 2018

Tuesday Aug 7, 2018 #

5 PM

Tempo 19:24 [4] 4.11 km (4:43 / km) +120m 4:07 / km
ahr:146 max:178 shoes: Brooks Launch 2018

Mundy Tuesday with Adam. Plan was to do a trail loop that Adam had planned, but we saw a bear at the start, so we bailed and did some loops on nice trails across the road instead.

Running warm up/down 1:10:09 [2] 11.71 km (5:59 / km) +125m 5:41 / km
shoes: Brooks Launch 2018

Orienteering 7:01 [4] 1.43 km (4:54 / km)
shoes: Brooks Launch 2018

Planed a short orienteering interval on the Mundy Park sprint map for Adam. Mostly control picking with one route choice leg. Did this at the end so legs a bit tired. Tried to hang on to Adam's back.

Monday Aug 6, 2018 #

1 PM

Stroller-running 1:21:10 intensity: (45:09 @1) + (32:03 @2) + (3:58 @3) 14.1 km (5:45 / km) +161m 5:27 / km
ahr:138 max:168

Running to UBC with the ladies for bubble tea then ran home alone.

Sunday Aug 5, 2018 #

11 AM

Orienteering 1:05:00 [2] 4.99 km (13:02 / km) +142m 11:25 / km
ahr:132 max:173 shoes: Inov8 red

Placed controls on the Ioco map for Louise's compass and contiur exercise.

Orienteering 20:35 [4] 2.65 km (7:46 / km) +80m 6:45 / km
shoes: Inov8 red

Second session which was a point to point course. Tries to run pretty hard and focused. Great flow. Caught Adam but didn't have much left in the legs so ran behind him on the second half of the course. He ran really well.

Trail running 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 red

Saturday Aug 4, 2018 #

12 PM

Running 30:34 intensity: (10:04 @1) + (9:56 @2) + (8:42 @3) + (1:44 @4) + (8 @5) 6.2 km (4:56 / km) +96m 4:34 / km
ahr:151 max:184 shoes: Brooks Launch 2018

Easy run to UBC to print maps for tomorrow.

Friday Aug 3, 2018 #

12 PM

Intervals 23:00 [5] 7.0 km (3:17 / km)
ahr:138 max:182 shoes: Asics adios

Back to the track for some speed work. 7x1000m with 2 min rest. Times were maybe a little slow, but legs felt decent and didn't have to push too hard to maintain.
3:19.08 -- 2'07
3:16.97 -- 1'58
3:16.74 -- 1'59
3:18.29 -- 1'59
3:15.69 -- 1'59
3:16.37 -- 2'06
3:17.02
Avg: 3:17.17

Running warm up/down 52:08 [2] 7.2 km (7:15 / km) +95m 6:48 / km
shoes: Brooks Launch 2018

Thursday Aug 2, 2018 #

2 PM

Stroller-running 1:08:10 intensity: (48:56 @1) + (19:14 @2) 12.61 km (5:24 / km) +77m 5:15 / km
ahr:136 max:153 shoes: Brooks Launch 2018

PS park with Tessa. Slept long enough that I had to make an extra road loop at the end. From bubble tea, 10th, Salish, 16th, Spanish, Salish, Cleveland, Nature, Deer Fern, Hemlock, Salish, Council, Sasamat, up St. Georges, King Edward, Crown, 29th, Wallace, 34th, Highbury.

Wednesday Aug 1, 2018 #

3 PM

Running 1:40:44 intensity: (44:18 @1) + (22:23 @2) + (27:10 @3) + (6:06 @4) + (47 @5) 16.35 km (6:10 / km) +81m 6:01 / km
ahr:140 max:185 shoes: Brooks Launch 2018

Running near the anthropology museum while Louise was doing stairs. Then bubble tea in the village, then ran through PS park.

Tried to find the Sweet Meander trail, which took a few tries looking off 16th. Found it in the end and it's in pretty bad shape, almost completely overgrown with salal. Still was able to follow it.

Felt like legs were in good shape today, first time in a while.

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