Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Sep 29, 2013:

activity	#	time	miles		km		+m	load
Orienteering	3	2:50:23	14.45	(11:48)	23.25	(7:20)	830	68.2
Running	4	2:10:46	13.93	(9:23)	22.42	(5:50)	57	26.2
Trail running	2	1:04:00	7.15	(8:57)	11.5	(5:34)	250	12.8
Tempo	1	38:20	6.64	(5:47)	10.68	(3:35)	140	30.7
Intervals	2	30:29	5.34	(5:42)	8.6	(3:33)	180	28.3
Total	7	7:13:58	47.5	(9:08)	76.45	(5:41)	1457	166.1

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Sunday Sep 29, 2013 #

3 PM

Orienteering 45:00 [3] 5.0 km (9:00 / km) +150m 7:50 / km
shoes: La Sportiva 2012

Long run with Mathias, but did a few tour-O controls in the middle. Not my day today, didn't start well when I started from the wring place on the map. Was supposed to start at a boulder next to the trail, but found one a few 100m earlier, which coincidentally had an o flag on it. Never though about doublechecking the start, was mostly excited that someone had placed a flag where I wanted to start :) Naturally didn't find the first control, and had to meet Mathias later in so didn't have time to find it. On my way to #2 I started figuring it out.

Trail running warm up/down 54:00 [2] 10.0 km (5:24 / km) +200m 4:55 / km
shoes: La Sportiva 2012

Nice morning following the Berlin marathon on TV. Then inspires by Kipsang's world record to go for a good long run.

Saturday Sep 28, 2013 #

2 PM

Orienteering race 50:20 [3] 7.15 km (7:02 / km) +250m 6:00 / km
shoes: La Sportiva 2012

Geoform race at Sognsvann. Tough terrain, a fair bit of thick woods and gnarly ground. No major mistakes but feeling the last few days of training when going up hills. 2nd place, ~2mins behind Ulf Brenna.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: La Sportiva 2012

To start.

Friday Sep 27, 2013 #

5 PM

Running warm up/down 27:12 [2] 5.53 km (4:55 / km) +40m 4:45 / km
shoes: Asics Hyperspeed 3

Intervals 23:00 5.8 km (3:58 / km) +180m 3:26 / km
shoes: Asics Hyperspeed 3

12x1 minute hills with Mathias in Frogner Parken. Had to get down the hill in 1 minute, so the down part was actually quite tough too. Pushed hard today.

4th intervals session in 6 days... time for some orienteering this weekend!

Running warm up/down 10:51 [2] 1.66 km (6:33 / km) +17m 6:14 / km
shoes: Asics Hyperspeed 3

Thursday Sep 26, 2013 #

6 PM

Tempo 38:20 [4] 10.68 km (3:35 / km) +140m 3:22 / km
shoes: Asics Hyperspeed 3

4x9mins with 1:20 rest. Made a 9:30 course around Frogner Parken so that we have to work a bit to get it down to 9. A few hills, mostly big gravel trails. Keys tied to my shoelaces came undone and were dangling but still attached, on the third interval. Thought I had fixed the bug before the 4th one, but had made a topological error during the tying process and if the keys had come undone, they would have not been attached to the shoe laces. Luckily this did not happen.
9:33.32 -- 1'21
9:30.63 -- 1'22
9:37.96 -- 1'29
9:38.32

Running warm up/down 26:43 [2] 4.24 km (6:18 / km)
shoes: Asics Hyperspeed 3

Tuesday Sep 24, 2013 #

6 PM

Intervals 7:29 [5] 2.8 km (2:40 / km)
shoes: Asics Hyperspeed 3

14x200m intervals with Mathias at outdoor-Bislett. 1:15 rest. Good pace today.
30.57
32.63
31.91
33.09
33.63
32.56
31.18
32.70
32.04
33.66
33.04
31.02
30.73
29.96

Avg: 32.05

C • Pretty consistent times 2

Running warm up/down 1:00:00 [2] 10.0 km (6:00 / km)

Monday Sep 23, 2013 #

4 PM

Orienteering 1:15:03 [3] 11.1 km (6:46 / km) +430m 5:40 / km
shoes: La Sportiva 2012

Reran a course from a regional event in 2007, which was one of my best races of the year. Goal.was to match the time, but running with backpack and on tired legs. Ran quite well in the beginning with made some errors on two controls in the green. No controls out there so not quite sure I got them. Them gradually the wheels fell off and made some sloppy route choices on the last long leg. 4mins back.

Great after-work session, nice to be out in the forest.

5 PM

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: La Sportiva 2012

Warm up from metro #3, Ulsrud station.

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