Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending May 27, 2007:

activity	#	time	miles		km		+m				load
Orienteering	4	5:11:29	23.55	(13:14)	37.9	(8:13)	1250	46 /	58c	79%	140.2
Trail running	3	2:14:57	13.05	(10:21)	21.0	(6:26)	415				27.0
Running	2	40:00	4.04	(9:54)	6.5	(6:09)					8.0
Total	5	8:06:26	40.64	(11:58)	65.4	(7:26)	1665	46 /	58c	79%	175.2

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Sunday May 27, 2007 #

Orienteering race 1:43:20 [4] **** 13.2 km (7:50 / km) +250m 7:09 / km
spiked:17/24c shoes: Intergrators 2006

Race near Hamar. Had 8 mins of mistakes in the green early in the course so wasn't too motivated to run well. Some uber-sweet terrain in the south though which was very exciting. Felt quite weak today on the last third of the course, maybe because of sickness. Fell apart navigationally too. Patrick didn't have the best race either, but he beat me with one second! We figure we made around 15 minutes of mistakes. Winner A. Tiltnes 80 mins. Well, a race to forget...
Map with routes

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Intergrators 2006

Saturday May 26, 2007 #

Orienteering race 26:32 [4] **** 4.3 km (6:10 / km) +100m 5:32 / km
spiked:11/14c shoes: Intergrators 2006

Race at Kongsberg. Great terrain! Had for the most part a really good race. Was able to push it pretty hard. Made a mistake at 8 (25 seconds), and another one at 13 (25 secs). #3 today!
Map with routes, Results

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

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

Cool down run with Patrick on trails through the sweet terrain.

Thursday May 24, 2007 #

Note

Placed controls for a course in Dæliskogen for Patrick. Good ttime, 13:18, on 1.9 km in dense forest.

Trail running 1:12:00 [2] 10.0 km (7:12 / km) +365m 6:05 / km
(sick) shoes: Nike Stoneshield

Night run with Patrick clockwise around Kolsås.

Wednesday May 23, 2007 #

Orienteering 44:49 [2] *** 5.2 km (8:37 / km) +200m 7:14 / km
spiked:10/11c (sick) shoes: Intergrators 2006

Orienteering at Ringkollen. Still a little sick, so ran at reduced speed. Pretty clean today, only some small things. Took the left route on 10 so that I could run extra long in the amazing marsh areas on the top, though the right route is definitely faster.
Map with routes

Tuesday May 22, 2007 #

Orienteering 1:30:00 [2] *** 10.0 km (9:00 / km) +500m 7:12 / km
(sick) shoes: Nike Stoneshield

Orienteering training with Gøres on the Steinshøgda map. Tried to stay off the trails as much as possible. Visited some of the Tour-orienteering controls out in the forest. Generally ok runnability, some green sections. Practiced our rough navigation skills. Felt we had pretty good control. Great training session today!!

Trail running 37:57 [2] 7.0 km (5:25 / km) +50m 5:14 / km
shoes: Nike Stoneshield

Ran back along the gravel road and through Dæliskogen on the way back.

Orienteering 46:48 [2] *** 5.2 km (9:00 / km) +200m 7:33 / km
spiked:8/9c shoes: Intergrators 2006

Orienteering race in Asker. Still feeling a little sick, so decided to take the slightly shorter course and not push hard. Super nice terrain at the higher elevations. Spiked almost everything. 20 secs on #8.
Map,Pictures

Monday May 21, 2007 #

Note
(sick) (rest day)

sore throat, probably from standing around watching the sprint final without a jacket.

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