Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Aug 31, 2022:

activity # timemileskm+mload
  Trail running11 13:56:40 73.57(11:22) 118.4(7:04) 3163137.3
  Running14 9:12:30 53.86(10:15) 86.68(6:22) 717106.0
  Tempo4 2:07:37 19.9(6:25) 32.02(3:59) 39182.5
  Intervals4 2:07:16 15.66(8:08) 25.2(5:03) 31862.9
  Stretching1 5:000.5
  Total26 27:29:03 162.99 262.3 4589389.2

«»
2:14
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Aug 31, 2022 #

5 PM

Running 32:30 intensity: (9:23 @1) + (23:07 @2) 6.11 km (5:19 / km) +71m 5:02 / km
ahr:145 max:161

Tuesday Aug 30, 2022 #

4 PM

Intervals 12:00 [4] 3.2 km (3:45 / km)
ahr:135 max:174 shoes: Altra racing flats

8x400m weith Mathias. Goal was to just run at 3:45.

Running 38:13 [2] 3.82 km (10:00 / km) +28m 9:38 / km
shoes: Altra racing flats

Sunday Aug 28, 2022 #

2 PM

Trail running 2:14:56 intensity: (1:00:38 @1) + (1:12:13 @2) + (2:05 @3) 22.42 km (6:01 / km) +352m 5:35 / km
ahr:139 max:167 shoes: Altra Lone peak 2022

Saturday Aug 27, 2022 #

3 PM

Trail running 1:06:59 intensity: (43:54 @1) + (23:05 @2) 8.72 km (7:41 / km) +277m 6:38 / km
ahr:134 max:160

Friday Aug 26, 2022 #

5 PM

Trail running 50:17 intensity: (30:03 @1) + (19:43 @2) + (31 @3) 7.08 km (7:06 / km) +141m 6:27 / km
ahr:137 max:164

Thursday Aug 25, 2022 #

6 PM

Intervals 1:03:58 intensity: (39:36 @1) + (12:49 @2) + (8:49 @3) + (2:44 @4) 8.05 km (7:57 / km) +57m 7:40 / km
ahr:130 max:179

Tuesday Aug 23, 2022 #

4 PM

Running 36:15 intensity: (23:33 @1) + (12:42 @2) 5.83 km (6:13 / km) +93m 5:45 / km
ahr:136 max:151

Easy run on trails nearby. Legs felt good.

Monday Aug 22, 2022 #

8 AM

Tempo 48:58 [3] 11.42 km (4:17 / km) +172m 3:59 / km
ahr:157 max:184 shoes: Altra Lone peak 2022

11.4k tempo with Mathias from the gate at Grinda to the gate at Kjelsås. Tried to hold back a little, because of the relay on Thursday. Good legs. RIP Audun Heimdal.

Running warm up/down 50:13 [2] 8.61 km (5:50 / km) +50m 5:40 / km
shoes: Altra Lone peak 2022

Sunday Aug 21, 2022 #

1 PM

Trail running 2:00:00 intensity: (1:30:06 @1) + (26:53 @2) + (3:01 @3) 14.2 km (8:27 / km) +496m 7:12 / km
ahr:121 max:172

Saturday Aug 20, 2022 #

6 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Brooks Launch 2018

Easy jog around the hood. Tired.

Friday Aug 19, 2022 #

4 PM

Intervals 27:58 [4] 8.0 km (3:30 / km)
ahr:133 max:169 shoes: Altra racing flats

8x1000m with Ivar and Mathias at the track. 1:05-1:10 rest. Tried to hold back a bit in the beginning to make it a more enjoyable workout than last week. Progressively faster. Last one was an all out sprint against Mathias. 3:34, 33, 32, 31, 30, 30, 26, 18.

Running warm up/down 1:04:41 [2] 7.42 km (8:43 / km) +129m 8:01 / km
shoes: Altra new shoes 2021

Wednesday Aug 17, 2022 #

4 PM

Trail running 1:08:23 intensity: (36:58 @1) + (30:45 @2) + (40 @3) 9.14 km (7:29 / km) +358m 6:15 / km
ahr:137 max:168

Tuesday Aug 16, 2022 #

4 PM

Trail running 31:53 intensity: (20:26 @1) + (11:27 @2) 4.46 km (7:09 / km) +163m 6:03 / km
ahr:130 max:155 shoes: Altra Lone peak 2022

Easy run home
8 PM

Running 12:00 [2] 2.2 km (5:27 / km)
shoes: Altra new shoes 2021

Ran to pick up Tessa's old balance bike.

Monday Aug 15, 2022 #

4 PM

Tempo 29:39 [4] 7.15 km (4:09 / km) +67m 3:58 / km
ahr:155 max:179 shoes: Altra superior 2021

Ran the last 7.2k of the Nordmarkstravern race course. Mostly hilly gravel, but the first 6 mins was on knarly trails. PB on this segment of the course is 30:04. Tried to run roughly the same pace to get a feel for it. Ran about 24 seconds faster. Had to push a little harder than I was hoping for so matching the PB in 3 weeks from now will be tough.

Running warm up/down 44:15 intensity: (29:15 @2) + (15:00 @3) 7.66 km (5:47 / km)
shoes: Altra superior 2021

Sunday Aug 14, 2022 #

9 AM

Trail running 56:01 intensity: (52:35 @1) + (3:26 @2) 7.04 km (7:58 / km) +181m 7:03 / km
ahr:122 max:148

Saturday Aug 13, 2022 #

12 PM

Trail running 1:01:53 intensity: (59:47 @1) + (2:06 @2) 7.95 km (7:47 / km) +115m 7:16 / km
ahr:120 max:149

Friday Aug 12, 2022 #

9 AM

Running 28:30 intensity: (6:19 @1) + (22:09 @2) + (2 @3) 5.04 km (5:39 / km) +58m 5:21 / km
ahr:143 max:153

Thursday Aug 11, 2022 #

4 PM

Trail running 1:00:00 [2] 8.0 km (7:30 / km) +287m 6:22 / km
ahr:128 max:155 shoes: Altra Lone peak 2021

Wednesday Aug 10, 2022 #

5 PM

Tempo 28:41 [4] 8.0 km (3:35 / km)
ahr:155 max:180 shoes: Altra One

8x1000m at threshold pace with Ivar at the track. 1:00-1:15 rest. Started out a bit too fast and had to slow down on the second half of the workout.

3:28.0
3:31.4
3:33.8
3:37.0
3:36.6
3:36.1
3:40.8
3:40.1

Running warm up/down 38:07 [2] 5.65 km (6:45 / km) +44m 6:30 / km
shoes: Altra One

Monday Aug 8, 2022 #

4 PM

Trail running 1:31:27 intensity: (19:17 @1) + (41:01 @2) + (14:13 @3) + (15:04 @4) + (1:52 @5) 15.29 km (5:59 / km) +451m 5:13 / km
ahr:154 max:188

Trail run home form work. Ran up the west side of Vettakollen, up to Fuglemyra, and up towards Ullevålseter. Back by the day and the power line.

Sunday Aug 7, 2022 #

9 AM

Trail running 1:34:51 intensity: (33:24 @1) + (1:01:19 @2) + (8 @3) 14.11 km (6:43 / km) +343m 6:00 / km
ahr:143 max:163

Trail run with Ivar to Ullevålseter, had a cinnamon bun there. Ran som trails we haven't been on in a while.

Saturday Aug 6, 2022 #

9 AM

Running 52:56 intensity: (21:32 @1) + (31:24 @2) 10.02 km (5:17 / km) +179m 4:51 / km
ahr:139 max:157 shoes: Altra One

Easy run near Fossum. Got a wisdom tooth removed yesterday so took it easy.

Thursday Aug 4, 2022 #

4 PM

Intervals 23:20 [4] 5.95 km (3:55 / km) +261m 3:13 / km
ahr:130 max:156 shoes: Altra Lone peak 2022

7x around the loop at Kollbanen with Mathias. Slight bowel pains on the second, so dropped the third and took the last 5 a bit easier.

Running warm up/down 30:40 [2] 3.21 km (9:33 / km)
shoes: Altra Lone peak 2022

Tuesday Aug 2, 2022 #

10 AM

Tempo 20:19 [4] 5.45 km (3:44 / km) +153m 3:16 / km
ahr:133 max:162 shoes: Altra Lone peak 2022

Plan was times around the Council loop with Louise. Found an injured elderly hiker on the third lap, and we called an ambulance. Intricate knowledge of the PS trail names finally bore fruits. Did an interval out to 16th to meet paramedics and show them the way. Think she will be fine. Then did a 4th interval down to Camosun at the end.

Good times on the council loop (5:08.9, 5:07.5), and legs are finally feeling pretty strong. Splits 45-47 (turn), 2:08 (rock), Huckleberry (3:06-3:10), Council (3-26-3:30).

Running warm up/down 49:56 [2] 6.49 km (7:42 / km)
shoes: Altra Lone peak 2022

Monday Aug 1, 2022 #

1 PM

Running 54:14 intensity: (13:57 @1) + (40:17 @2) 10.62 km (5:06 / km) +64m 4:57 / km
ahr:143 max:160 shoes: Altra Lone peak 2021

Easy run in PS park. Legs felt good today.

Stretching 5:00 [1]

« Earlier | Later »