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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Dec 8, 2013:

activity # timemileskm+mload
  Orienteering3 2:04:56 9.26(13:30) 14.9(8:23) 35064.5
  Running4 1:59:15 13.05(9:08) 21.0(5:41) 15023.9
  Trail running2 1:18:04 7.46(10:28) 12.0(6:30)15.6
  Tempo2 1:01:40 8.8(7:01) 14.16(4:21) 37149.3
  Intervals1 16:31 3.39(4:52) 5.46(3:02)16.5
  Total6 6:40:26 41.95(9:33) 67.52(5:56) 871169.9

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MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

2 PM

Tempo 41:57 [4] 9.66 km (4:21 / km) +101m 4:08 / km
shoes: Icebugs 2013

4x9 minutes intervals with Mathias at the golfcourse. Normally these take 9 minutes, but overnight we got 10cm of snow, so it took closer to 10.5 minutes. Found it hard to get the intensity up when running in the snow. Tried a bit harder on the last two intervals. Splits: River (1:58-2:00), trail (5:01-5:05), bush (7:19-7:26).
10:31.47 -- 1'06
10:40.17 -- 1'12
10:23.92 -- 1'08
10:21.77

Trail running warm up/down 54:04 [2] 8.0 km (6:46 / km)
shoes: Icebugs 2013

Saturday Dec 7, 2013 #

12 PM

Orienteering race 35:11 [4] 6.2 km (5:40 / km) +100m 5:15 / km
shoes: Asics Hyperspeed 3

Urban orienteering at Blinderen on a 1:5000 map. Fun to run around my place of work, went by my office window at least once. Decent run with no major mistakes, but a bit unsure on the route choice. Margins on my side, and won by 8 seconds. Results. No ice outside, could run with racing flats.

Running warm up/down 19:00 [2] 5.0 km (3:48 / km)
shoes: Asics Hyperspeed 3

Warm up from home with Louise.

Friday Dec 6, 2013 #

6 PM

Orienteering 59:00 [2] 4.6 km (12:50 / km) +125m 11:18 / km
shoes: Icebugs 2013

Night orienteering training with dad and Louise at Sognsvann. Ran a course set for the national team's training camp last week.

Trail running warm up/down 24:00 [2] 4.0 km (6:00 / km)
shoes: Icebugs 2013

Thursday Dec 5, 2013 #

5 PM

Intervals 16:31 [5] 5.46 km (3:02 / km)
shoes: Asics Hyperspeed 3

10x1 loop intervals at Bislet with Nydalen, with short rest. Good pace today. On the last, the others pushed the pace quite hard.
1:38.75 -- 1'22
1:38.80 -- 1'21
1:40.99 -- 1'19
1:40.26 -- 1'20
1:41.37 -- 1'19
1:41.24 -- 1'19
1:39.34 -- 1'21
1:38.90 -- 1'21
1:38.60 -- 1'22
1:32.17

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics Hyperspeed 3

Wednesday Dec 4, 2013 #

6 PM

Orienteering race 30:45 [4] 4.1 km (7:30 / km) +125m 6:30 / km
shoes: Icebugs 2013

Night-O in Veritasskogen. Mix of forests and some park. Sprint map. A bit rusty today. Mathias won in 29:30. Third place, behind Pål Skogedal. Louise in 38mins, dad in 45mins.

First time running in o-shoes in a few years. New Icebugs.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Icebugs 2013

Monday Dec 2, 2013 #

6 PM

Tempo 19:43 [4] 4.5 km (4:23 / km) +270m 3:22 / km
shoes: Asics Hyperspeed 3

Uphill test run with Nydalen. 4.5km ashphalt course with 270m climb, starting from Sinsenkrysset to the hut at Grefsenkollen. With pack of 4 for the first k, then slowly pulled away from the group. Legs felt quite good today. Louise with a nice run in 23:20.

Running warm up/down 55:15 [2] 8.0 km (6:54 / km) +150m 6:19 / km
shoes: Asics Hyperspeed 3

Half hour warm up.

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