Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending May 20, 2007:

	activity	#	time	miles		km		+m				load
	Orienteering	5	3:25:52	15.72	(13:06)	25.3	(8:08)	550	52 /	74c	70%	122.0
	Trail running	4	3:21:05	19.26	(10:26)	31.0	(6:29)	750				40.2
	Running	3	1:34:00	9.94	(9:27)	16.0	(5:53)					18.8
	Biking	1	30:00									6.0
	Terrain running	1	25:00	1.86	(13:25)	3.0	(8:20)					5.0
	Total	7	9:15:57	46.79		75.3		1300	52 /	74c	70%	192.0
averages - sleep:8.5

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Sunday May 20, 2007 #

Orienteering race 42:02 [4] **** 4.3 km (9:47 / km) +150m 8:19 / km
shoes: Intergrators 2006

Craft cup in Lommedalen. The event was in very technical, fairly low visibility and poor runability terrain. Had some sections were the navigation was sitting quite well, but had many mistakes too. Ran H21E2. Anders Norberg won H21E1, Jostein Andersen 2, and Anders Tiltnes 3. A lot of the top guys made big mistakes. It's good Gøres and I are going down to Fredrikstad sometime soon to train with Sindre Østhagen for a few days to improve on the navigation.
Map

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Intergrators 2006

Saturday May 19, 2007 #

Note

Watched the sprint distance final in Sanvika. Helped Patrick out on the course stopping traffic. Went out to some controls to take some pictures of the runners. There were a lot of good people here today!
Pictures
H21 course

Orienteering race 15:37 [4] **** 2.7 km (5:47 / km) +80m 5:02 / km
spiked:17/19c shoes: Intergrators 2006

Norwegian sprint distance champs qualifier. Top 10 of each heat qualify for the final. Had a really good race except one control where I lost almost a minute (#4). Would have needed 15:03 to qualify. Øystein Kvaal Østerbø best time in my heat with 13:40.
Map with routes, Results

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Intergrators 2006

Terrain running 25:00 [2] **** 3.0 km (8:20 / km)
shoes: Nike Stoneshield

Control pickup after the qualification.

Biking 30:00 [2]

Cycling to the quali final, and home. Counting the non-downhill sections.

Friday May 18, 2007 #

Orienteering 26:10 [2] **** 2.0 km (13:05 / km) +60m 11:23 / km
shoes: Nike Stoneshield

Map reading on the Dælivann sprint map.

Thursday May 17, 2007 #

Trail running 1:21:36 [2] 12.0 km (6:48 / km) +400m 5:50 / km
shoes: Nike Stoneshield

Ran up Kolsås with Henning, Zsuzsa and Patrick. Nice sunny weather on Norway's national day!

Wednesday May 16, 2007 #

Orienteering 17:11 [4] **** 2.4 km (7:10 / km) +80m 6:08 / km
spiked:7/11c shoes: Nike Stoneshield

Sprint training on Bygdøy on a new map. Course A was in the forest, and course B was more urban. Ran perhaps a bit too fast on the forest one, and had some mistakes.
Course A map

Orienteering 15:29 [4] *** 2.3 km (6:44 / km) +80m 5:44 / km
spiked:9/11c shoes: Nike Stoneshield

Course B. Ran well, though should have seen the 100 meter shortcut on my way to #4. Also, I think Patrick's route south to #5 was better.
Course B map

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Stoneshield

Warm up / cool down for the two sprint races (20 mins), and for the night-o (5 mins).

Orienteering 45:02 [2] ***** 2.2 km (20:28 / km)
11c shoes: Nike Stoneshield

Night-o at Dælivann on a contours only map. Started at #11 and went to #16, cut to #5 and back to #11. This was really difficult at night with low visibility due to the vegetation, but a good way to force contour reading. Night-o course

Tuesday May 15, 2007 #

Orienteering intervals 27:49 [4] *** 6.0 km (4:38 / km) +100m 4:17 / km
spiked:19/22c slept:8.0 shoes: Nike Stoneshield

Morning: Orienteering intervals at Kalvøya with Patrick. Did 8 loops:
Run rest
334 100
250 220
416 105
320 109
307 125
407 107
357 146
338

Running warm up/down 54:00 [2] 10.0 km (5:24 / km)
shoes: Nike Stoneshield

Morning

Orienteering race 16:32 [4] *** 3.4 km (4:52 / km)
shoes: Asics MagicRacers

OCC final organised by Bækkelaget. A mix of grassy areas and some flat forest sections, a very fast course. Had pretty much a clean race. Patrick flying out there today (15:41 i think). Winner Mikkel Lund with 15:18 I think.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics MagicRacers

Monday May 14, 2007 #

Trail running 1:14:29 [2] 12.0 km (6:12 / km) +350m 5:25 / km
slept:9.0 shoes: Nike Stoneshield

Ran with Patrick ccw around Kolsaas in the rain.

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