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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Sep 22, 2013:

activity # timemileskm+mload
  Orienteering2 2:50:20 12.32(13:49) 19.83(8:35) 57444.7
  Running6 2:41:07 17.08(9:26) 27.49(5:52) 11033.2
  Intervals2 30:22 5.13(5:55) 8.26(3:41) 20030.4
  Tempo1 30:17 5.1(5:57) 8.2(3:42) 10924.2
  Total6 6:32:06 39.63(9:54) 63.79(6:09) 993132.5

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MoTuWeThFrSaSu

Sunday Sep 22, 2013 #

2 PM

Running warm up/down 21:16 [2] 3.73 km (5:42 / km) +83m 5:08 / km
shoes: Asics Hyperspeed 3

With Mathias.

Intervals hills 15:00 [5] 3.46 km (4:20 / km) +200m 3:22 / km
shoes: Asics Hyperspeed 3

5x3min hill intervals by myself up Gamle Ringeriksveien. Felt tired on the warm up, but recovered and got in a good workout. Was further up the hill at 2mins than last week, so that is good. Splits: 53,49,48,47,47 end first intersection, 2'11,2'06,2'03,2'01,1'59 start second intersection.

Running warm up/down 16:05 [2] 2.53 km (6:22 / km) +27m 6:02 / km
shoes: Asics Hyperspeed 3

Running 12:00 [3] 2.8 km (4:17 / km)
shoes: Asics Hyperspeed 3

Running down the hill.

Saturday Sep 21, 2013 #

10 AM

Orienteering 1:57:20 [2] 13.73 km (8:33 / km) +374m 7:31 / km
shoes: La Sportiva 2012

Nice weather, so wanted to do a long orienteering traverse somewhere. Decided to traverse across Østmarka from Metro #2 (Ellingsrudåsen) to Metro #3 (Mortensrud). Fantastic pine forest with marshes and hills. Very little logging. Pure bliss terrain.

Was at first planning on doing the first 5k on compass, since I wasn't aware of any maps in the north. Then I searched through dad's magic stash of old maps and found a nice one from 1981. Slight advantage to run north-south, since all the ridges are aligned that way.

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: La Sportiva 2012

Running around downtown while watching Mathias run the half-marathon in an impressive 1:11:49. Saw him 8 times at 8, 9, 9.5, 9.75, 13.5, 18, 19, 20.5km.

Friday Sep 20, 2013 #

5 PM

Running warm up/down 21:46 [1] 2.24 km (9:44 / km)
shoes: Mizuno WR 2011 orange

Tempo (4x7.5min) 30:17 [4] 8.2 km (3:42 / km) +109m 3:28 / km
shoes: Mizuno WR 2011 orange

Intervals at frognerparken. 4x7.5min was the plan. Nice even pace. Got a really good workout on the last rep. Good times.

Splits
1 7:30.67 -- 0:59
2 7:38.30 -- 1:00
3 7:37.60 -- 1:00
4 7:32.82 --

Running warm up/down (Breaks) 4:00 [3] 0.8 km (5:00 / km)

Thursday Sep 19, 2013 #

6 PM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno WR 2011 orange

Plan was to do 4x7mins, but felt to tired after just 3 mins on the first one, so decided to have an easy day instead.

Wednesday Sep 18, 2013 #

5 PM

Orienteering race 53:00 [3] 6.1 km (8:41 / km) +200m 7:28 / km
shoes: La Sportiva 2012

Last Geoform race of the season, before switching to Saturdays. Was tired and stomach hurt, so slowed down after about 20 minutes. Ulf Brenna passed me at 9, so I sped up a bit and cruised the rest of the course.
C • also doing oslo half? 4

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: La Sportiva 2012

Tuesday Sep 17, 2013 #

6 PM

Intervals 15:22 [5] 4.8 km (3:12 / km)
shoes: Mizuno Universe 2011

6x800m at Bislett with Mathias. Ran on the indoor track this time. Quite slow times, but partly because I forgot we were only doing 6, so didn't push the last two. Mathias with fast times in the 2:23 range.
2:30.20 -- 1'16
2:31.20 -- 1'16
2:36.31 -- 2'11
2:31.85 -- 0'42
2:33.47 -- 1'20
2:39.35

Running warm up/down 41:00 [2] 6.9 km (5:57 / km)
shoes: Mizuno WR 2011 orange

Amazing that it only takes 7 minutes to run from home to Bislett.

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