Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jul 9, 2006:

	activity	#	time	miles		km		+m				load
	Orienteering	6	6:01:48	22.22	(16:17)	35.76	(10:07)	895	81 /	157c	51%	149.9
	Trail running	4	1:46:41	8.7	(12:16)	14.0	(7:37)	180				30.4
	Running	1	5:00	0.31	(16:06)	0.5	(10:00)	40				1.0
	Total	6	7:53:29	31.23	(15:10)	50.26	(9:25)	1115	81 /	157c	51%	181.4
averages - sleep:9

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Sunday Jul 9, 2006 #

Orienteering 18:22 [4] **** 2.66 km (6:54 / km) +50m 6:19 / km
spiked:8/13c shoes: Adidas trailrunners

Orienteering training at Romsaas. Reran the Qualification of the Norwegian spirt championships 2003. Mix of complex residential area (30%) and open forest (70%).

Orienteering 11:06 [4] **** 1.3 km (8:32 / km) +20m 7:56 / km
spiked:6/11c shoes: Adidas trailrunners

Session 2 at Romsaas. Dad started first, Louise at 0:30, and Mathias and I together at 1:30. Nailed the first 5 controls together going pretty fast. Hit 6 well, but the scanned copy of the map was hard to see, so we didn't know if we were right. The rest went slower.

Orienteering 17:06 [4] **** 2.6 km (6:35 / km) +75m 5:45 / km
spiked:16/18c shoes: Intergrators 2006

Session 3 at Amerudaasen. Dad started first, and placed ribbons. Louise ran at 5:00, me at 8:00, and Mathias at 9:00 picking up the controls. Ran a very good race.

80% forest, 20% park, residential.

Nailed all controls, expect two near the end. Lost 10 seconds total.

Orienteering 33:33 [2] *** 3.2 km (10:29 / km) +50m 9:43 / km
spiked:14/18c shoes: Adidas trailrunners

Session 4 at Rikshospitalet. Dad ran first, placing controls, Louise started at 6:00, Mathias at 7:00, and I picked up the flags starting at 8:00. Ran this one easy, since I was picking up controls.

30% buildings / park, 50% forest (mainly dense), 20% rough open land.

Saturday Jul 8, 2006 #

Orienteering 1:13:31 [2] ***** 6.0 km (12:15 / km) +150m 10:53 / km
20c shoes: Intergrators 2006

Orienteering training with Louise and Mathias near Larvik. Did one control at a time. Sometimes gave Louise 20 seconds head start, and Mathias and I would try to catch up. Sometimes we did, sometimes we didn't.

Nice marine terrain, with fast running on the hills, but slow in between. Open rock areas near the ocean.

Very detailed terrain.

Trail running 6:57 [2] 1.0 km (6:57 / km)
shoes: Intergrators 2006

Cool down run after the training on a trail along the ocean.

Friday Jul 7, 2006 #

Orienteering 1:36:09 [2] *** 8.0 km (12:01 / km) +200m 10:41 / km
shoes: Intergrators 2006

Orienteering training with Mathias. No specific course, just navigating through the terrain. We ran from Fossumbanen on the Oestervann map over Lathusaasen. Then we switched to the Brunkollen map and ran to Haslumseter. Continued through the terrain down to Muren.

Trail running 45:33 [3] 8.0 km (5:42 / km) +150m 5:12 / km
shoes: Intergrators 2006

Ran on trails back from Muren to Vallerkroken, while running on the Steinshoegda map.

Wednesday Jul 5, 2006 #

Running warm up/down 5:00 [2] 0.5 km (10:00 / km) +40m 7:09 / km
shoes: Intergrators 2006

Orienteering race 44:01 [3] **** 4.6 km (9:34 / km) +150m 8:14 / km
12c slept:9.0 shoes: Intergrators 2006

Orienteering event at Sognsvann. Difficult to run and read the map at the same time. Quite techincal area.

Tuesday Jul 4, 2006 #

Orienteering 18:00 [4] **** 1.8 km (10:00 / km) +40m 9:00 / km
spiked:6/9c slept:9.0 shoes: Intergrators 2006

Orienteering training at Bygdoy with dad, Louise, and Mathias.

Orienteering 21:11 [4] **** 2.1 km (10:05 / km) +80m 8:28 / km
spiked:9/14c shoes: Intergrators 2006

2nd sprint course.

Trail running warm up/down 29:00 [2] 2.0 km (14:30 / km) +30m 13:29 / km

Monday Jul 3, 2006 #

Orienteering intervals 28:49 [4] ***** 3.5 km (8:14 / km) +80m 7:23 / km
spiked:22/42c slept:9.0 shoes: Intergrators 2006

Orienteering intervals in Daeliskogen with dad, Mathias, and Louise. Very detailed terrain. Forest had reduced visibility, but was nice to run in.

Leg is much better now.

Trail running warm up/down 25:11 [2] 3.0 km (8:24 / km)
shoes: Intergrators 2006

Warm up and cool down for orienteering intervals.

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