Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Jul 31, 2019:

activity	#	time	miles		km		+m	load
Trail running	7	12:17:55	54.84	(13:27)	88.26	(8:22)	3577	118.4
Stroller-running	5	7:08:20	43.52	(9:51)	70.04	(6:07)	368	64.3
Running	9	5:41:38	42.51	(8:02)	68.41	(5:00)	610	72.7
Orienteering	5	4:45:53	28.76	(9:56)	46.28	(6:11)	369	111.9
Terrain running	2	3:30:28	16.2	(12:59)	26.07	(8:04)	623	49.9
Tempo	2	56:10	9.69	(5:48)	15.6	(3:36)	180	44.9
Total	23	34:20:24	195.53	(10:32)	314.67	(6:33)	5726	462.1

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Wednesday Jul 31, 2019 #

5 PM

Orienteering 32:42 7.36 km (4:26 / km) +40m 4:19 / km
ahr:164 max:189 shoes: Timp

Veritas orienteering race at Bjølsen parken. Nice urban extended sprint. Felt a bit out of practice at the beginning, but it became a bit more smooth later in the course. Fastest time on the course by about a minute. Results and map.

Tuesday Jul 30, 2019 #

4 PM

Tempo 28:06 [4] 7.88 km (3:34 / km) +100m 3:21 / km
ahr:135 max:182 shoes: Altra One

4x7 min tempo intervals with Mathias in Frognerparken. Used to run this loop a lot when I lived near the park a few years ago. Thought we had run ridiculously fast times, but turned out I forgot where the loop ended. Still decent times.

Running warm up/down 50:00 [2] 10.0 km (5:00 / km)
shoes: Altra One

Saturday Jul 27, 2019 #

11 AM

Trail running 1:32:50 8.54 km (10:52 / km) +402m 8:48 / km
ahr:113 max:162 shoes: Timp

Ran south towards the downhill area, then up the hill to the top and back to the resort.

A nice 5 day trip to Norefjell. A pretty good place for varied activities for Tessa and good opportunities for running, both below and above the tree line. Got lucky with the weather, with highs around 24, whereas in Oslo it was over 30.

Friday Jul 26, 2019 #

10 AM

Trail running 3:13:27 23.31 km (8:18 / km) +867m 7:00 / km
ahr:136 max:184 shoes: Timp

Long run with Louise to the DNT hut on top of Norefjell. Nice weather for running. Ran down a different way via a nice mountain lake, and then along a muddy ski trail.

Thursday Jul 25, 2019 #

12 PM

Stroller-running 1:05:21 [2] 9.47 km (6:54 / km) +150m 6:24 / km
ahr:132 max:176 shoes: Timp

Easy stroller run at Norefjell aøong gravel roads.

Terrain running 39:04 [3] 6.16 km (6:21 / km) +175m 5:33 / km
ahr:164 max:178 shoes: Inov8 red

Did a terrain run afterwards mostly below the road. Nice big marshes. Ran into two big moose. Back up across the road and through some more marshes. Tired and didn't feel super fast on the second half, especially on uphills, but heart rate was still near 170.

Wednesday Jul 24, 2019 #

7 PM

Trail running 1:07:23 9.76 km (6:54 / km) +472m 5:34 / km
ahr:144 max:163 shoes: Timp

Evening run at Norefjell. Ran on a full stomach so took it easy. Up the valley onto the alpine.turned around at 38 minutes. Really nice view of the surroundings on the way down. Could see Gaustatoppen, Blefjell, and Jonsknuten.

Tuesday Jul 23, 2019 #

8 PM

Running 19:40 3.81 km (5:10 / km) +38m 4:55 / km
ahr:147 max:175 shoes: Altra Duo

Evening jogg to and from Frysja to meet Ivar and go for a swim.

Monday Jul 22, 2019 #

8 AM

Trail running 2:40:15 [2] 17.53 km (9:08 / km) +864m 7:20 / km
ahr:132 max:184 shoes: Altra Duo

Ran up part of Besshøe (2250 m ) with Mathias. Started at Bessheim then up along Bessvatnet and then diagonally up the mountain. Nice along the lake, but quite bouldery at about 1500 m. Hit the clouds at 1800 m so we decided to turn around. Back the same way. Partly cloudy today and decent temperatures.

Sunday Jul 21, 2019 #

12 PM

Orienteering 1:15:06 [3] 10.44 km (7:12 / km) +328m 6:13 / km
ahr:143 max:167 shoes: Inov8 red

Made an orienteering course out of the permanent controls on a free orienteering map we found at the tourist office. Nice terrain above the alpine.

Trail running warm up/down 17:50 [2] 2.66 km (6:42 / km) +100m 5:39 / km
shoes: Inov8 red

Saturday Jul 20, 2019 #

3 PM

Trail running 1:50:37 14.47 km (7:39 / km) +418m 6:41 / km
ahr:133 max:160

Staying 3 days at Beitostølen with Mathias and parents. Afternoon run at Slettfjell in the alpine. Nice views of the two valleys that split at Fagernes.

Friday Jul 19, 2019 #

9 AM

Running 1:13:30 [2] 12.89 km (5:42 / km) +150m 5:23 / km
ahr:151 max:176 shoes: Altra Duo

Barlindåsen with Frederik. Cool views over Maridalen with rain clouds.

Thursday Jul 18, 2019 #

11 AM

Stroller-running 1:15:29 13.69 km (5:31 / km) +34m 5:27 / km
ahr:143 max:161

Metro with Tessa to Stovner. Then we visited the Stovner tower, and the playground which has trampolines.

Then I ran to Galgeberg through Alnaparken and Svartdalsparken.

Wednesday Jul 17, 2019 #

12 PM

Trail running 1:35:33 11.99 km (7:58 / km) +454m 6:42 / km
ahr:137 max:173 shoes: Altra Duo

Trail run on Kolsås in the nice weather. North through Dæliskogen, then up the north side of the hill. Stoped at the viewpoint at the highest point. Nice views today. Then around on the west side and over the south hill.

Monday Jul 15, 2019 #

12 PM

Stroller-running 1:39:12 16.13 km (6:09 / km) +4m 6:09 / km
ahr:126 max:147 shoes: Altra Duo

Easy run while Tessa sleeping from Grenen (northern tip of Jutland). Through the town of Skagen, and then on the gravel trails of the terrain we ran in Saturday and Sunday. The 4 m of elevation gain that the GPS claims is probably pretty accurate.

Sunday Jul 14, 2019 #

10 AM

Orienteering race 1:13:00 11.19 km (6:31 / km) +1m 6:31 / km
ahr:164 max:176 shoes: Inov8 orange 2017

Day 3. Went a lot better today, but still quite rusty. Less medium green today, and the green in flat terrain was less bad than green in undulating terrain. Still 15 mins behind the best.

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 orange 2017

Saturday Jul 13, 2019 #

10 AM

Orienteering race 1:24:05 12.04 km (6:59 / km)
ahr:161 max:176 shoes: Inov8 orange 2017

Day 2. Super fun sand dunes terrain, very similar to classic Manitoba terrain. Made decent mistakes right off the bat. Later in the course we had some controls in some medium green terrain, and lost 8 minutes, quite spectacular. The second half went better, but still not great. Had a lot of fun though, and great chill event. About 20 mins behind Marcus Millegård, not too bad considering all the mistakes.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 orange 2017

Friday Jul 12, 2019 #

6 PM

Orienteering race 21:00 [4] 5.25 km (4:00 / km)
ahr:130 max:168 shoes: Inov8 orange 2017

In Denmark for a 3 day race at the tip of Jutland. Sprint in Skagen By. Jogged from our place to the event. Fun sprint in the city, with a couple of controls in the sand dunes. A bit poor flow at times, ran awkward on the tricky route choice legs in between the buildings. Managed to miss both sand dune controls in the middle.

Jogged back at a decent pace to get back in time for Louise to run. The nice thing about this event is the free start times!

Running warm up/down 27:39 [2] 7.56 km (3:39 / km)
shoes: Inov8 orange 2017

Thursday Jul 11, 2019 #

8 AM

Running 58:28 12.52 km (4:40 / km) +148m 4:25 / km
ahr:156 max:176 shoes: Altra Duo

Easy morning run before heading down to Denmark for some orienteering.

Sunday Jul 7, 2019 #

11 AM

Stroller-running 1:23:00 [2] 13.63 km (6:05 / km) +12m 6:04 / km
ahr:145 max:166 shoes: Altra Duo

Too the metro to Rommen, which I must admit I have never been to before. There was an epic playground for Tessa that marked the start of my run when she fell asleep. Ran along Alna river down to Galgeberg. Quite a nice route, with the exception of a part I had to do to get through Postnord terminal area, which was a bit industrial.

The rest felt continental with tall grass and decidous forests.

Saturday Jul 6, 2019 #

8 AM

Terrain running 2:51:24 [2] 19.91 km (8:36 / km) +448m 7:44 / km
ahr:104 max:167 shoes: Inov8 red

Long train and terrain run with Mathias at Hovlandsfjellet just outside Vikersund, dad also there running by himself. Started at 500 m and ran up to a nice subalpine plateau at 6-700m elevation. Nice landscape, short pine trees, marshes, lots of lakes, and some views over the valley. Went off-piste, which was not too bad.

On the way back we got screwed by an infamous Norgeskart non-existant trails. We were relying on it to make it back in time, but it must have been a folklore trail from the viking ages, or perhaps a skitrail.

Great run.

Thursday Jul 4, 2019 #

5 PM

Tempo 28:04 [4] 7.72 km (3:38 / km) +80m 3:27 / km
ahr:149 max:164 shoes: Altra One

4x7 min tempo with Mathias on roads in Bærum. A fair bit of downhill on the first two, then uphill, then flat.

Running warm up/down 28:29 [2] 4.38 km (6:30 / km) +80m 5:58 / km
shoes: Altra One

Wednesday Jul 3, 2019 #

4 PM

Running 1:03:52 13.77 km (4:38 / km) +194m 4:20 / km
ahr:149 max:168

To the cool river crossing the trail and back.

Tuesday Jul 2, 2019 #

12 PM

Stroller-running 1:45:18 17.13 km (6:09 / km) +169m 5:52 / km
ahr:129 max:162 shoes: Altra Duo

Took the afternoon off work and ran with Tessa from work to a cool playground inn the eastern part of Oslo. Ran on a nice trail along Alma river, though the whole trip was a lot longer than I anticipated.

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