Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Dec 1, 2013:

activity	#	time	miles		km		+m	load
Orienteering	3	3:24:41	12.24	(16:43)	19.7	(10:23)	500	83.7
Running	3	1:51:15	9.94	(11:11)	16.0	(6:57)	150	22.3
Trail running	2	1:11:00	7.15	(9:56)	11.5	(6:10)	100	14.2
Tempo	2	56:45	8.7	(6:31)	14.0	(4:03)	250	45.4
Intervals	1	17:32	3.39	(5:10)	5.46	(3:13)		17.5
Total	6	7:41:13	41.42	(11:08)	66.66	(6:55)	1000	183.1

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Sunday Dec 1, 2013 #

1 PM

Tempo 32:45 [4] 9.0 km (3:38 / km)
shoes: Asics Nimbus 2011

5x6mins on the golf course with Louise. Similar to the 9min loop. Started at bridge, went around the top green, and back down. Splits: trail 207-211, bush 408-411, river 511-513. Had to push hard on the last one
6:38.32 -- 1'32
6:32.79 -- 1'23
6:31.04 -- 1'49
6:31.81 -- 1'23
6:31.29

Running warm up/down 1:01:15 [2] 8.0 km (7:39 / km) +150m 7:00 / km
shoes: Asics Nimbus 2011

Saturday Nov 30, 2013 #

9 AM

Orienteering 1:10:00 [2] 7.8 km (8:58 / km) +200m 7:57 / km
shoes: Mizuno WA 2010

Orienteering training at Sognsvann. Group of 6 people, alternating who had to lead. Good training because there was some pressure to not make a mistake :) Trails were removed from the map, but not in the terrain. 1:15 000.

Later, Lukas Bauer made me 90NOK richer by winning the ski World Cup today (we were each betting 10NOK on who would win).

Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km) +100m 5:00 / km
shoes: Mizuno WA 2010

Thursday Nov 28, 2013 #

5 PM

Intervals 17:32 [5] 5.46 km (3:13 / km)
shoes: Asics Hyperspeed 3

5x2 laps (1092m) at indoor Bislett with Nydalen. Training led by Anders Nordberg. Started ever 6 minutes. Big group of people including Louise, Øystein, and Ivar. Good times on the intervals.
3:36.86 -- 2'23
3:32.38 -- 2'28
3:29.35 -- 2'30
3:28.07 -- 2'31
3:24.93

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Asics Hyperspeed 3

From home with Ivar and Louise.

Wednesday Nov 27, 2013 #

6 PM

Orienteering race 39:41 [4] 4.8 km (8:16 / km) +150m 7:09 / km
shoes: Mizuno WA 2010

Night orienteering race at Bogstad. Today was a fair bit easier than yesterday, with more trails. Small hesitation on #1 and a 1.5 min mistake later on. Mathias overtook me by a min at #4. Neither of us could break away after that. Mathias with fastest time, me #2.

Temperature went from 0.5 to nearly 12 on one hour this morning, as a Chinook-like wind hit the lee of the mountains. Had to step outside at lunch to check it out, because I could almost not believe it. High of 14 today.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WA 2010

With Mathias.

Tuesday Nov 26, 2013 #

6 PM

Orienteering race 1:35:00 [3] 7.1 km (13:23 / km) +150m 12:06 / km
shoes: Mizuno WA 2010

Night orienteering near Ski. Quite challenging. Mostly open fgemtly rolling forest with few trails. Got lost on my way to #1 and lost 10 mins. A few more 5min mistakes later on. Øystein S in a little under an hour.

Monday Nov 25, 2013 #

6 PM

Tempo 24:00 [4] 5.0 km (4:48 / km) +250m 3:50 / km
shoes: Mizuno WA 2010

6x4 mins with Nydalen from Sognsvann. On small trails with headlamps. Started near Gaustad and ran up Vetterkollen. 90s rest.

Trail running 51:00 [2] 8.0 km (6:23 / km)

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