Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jan 5, 2014:

activity	#	time	miles		km		+m	load
Orienteering	4	2:35:01	10.5	(14:46)	16.9	(9:10)	480	69.6
Running	3	1:43:00	9.63	(10:42)	15.5	(6:39)		20.6
Trail running	3	1:15:28	6.84	(11:02)	11.0	(6:52)	200	15.1
Tempo	1	28:29	5.09	(5:36)	8.19	(3:29)		22.8
Intervals	1	10:58	2.24	(4:54)	3.6	(3:03)		11.0
Total	6	6:12:56	34.29	(10:52)	55.19	(6:45)	680	139.0

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Sunday Jan 5, 2014 #

11 AM

Orienteering 56:24 [2] 4.5 km (12:32 / km) +150m 10:45 / km
shoes: Icebugs 2013

Orienteering with Mathias and Louise at Brunkollen. Started high up to get some nicer forest and marsh terrain. Some snow in the terrain. 2.5°C and sunny weather.

Trail running warm up/down 42:26 [2] 6.0 km (7:04 / km) +200m 6:04 / km
shoes: Icebugs 2013

Saturday Jan 4, 2014 #

10 AM

Orienteering 23:23 [4] 4.0 km (5:51 / km)
shoes: Asics Hyperspeed 3

Fun sprint o training from Kampen skole. 4 interval loops, where groups of 4 started together. Øystein in my group. Anders had added a few fake "fences" on the map to add route choice (shown by the fence symbol, but with a red line behind it).
5:04.22 -- 4'56
6:04.68 -- 3'55
6:05.78 -- 2'55
6:08.36

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics Hyperspeed 3

Warm up and control pickup.

5 PM

Intervals 10:58 [5] 3.6 km (3:03 / km)
shoes: Hyperspeed 4

Evening interval session with Mathias and Louise at the nice new indoor track at Rud. 200m track with banked corners. Legs quite tired after the morning sprint session.
1:51.19 -- 2'32
1:50.72 -- 2'28
1:49.37 -- 2'43
1:49.87 -- 2'30
1:48.91 -- 2'25
1:47.04

Running warm up/down 48:00 [2] 7.5 km (6:24 / km)
shoes: Asics Nimbus 2011

Thursday Jan 2, 2014 #

5 PM

Tempo 28:29 [4] 8.19 km (3:29 / km)
shoes: Asics Hyperspeed 3

15 lap tempo at indoor Bislet. Goal was to go a little faster than last time. Ran by myself this time, so the time is fine.
1:53.34
1:53:11
1:53.82
1:54.13
1:53.21
1:53.13
1:54.86
1:54.27
1:54.30
1:53.35
1:56.83
1:54.87
1:55.00
1:54.93
1:49.97

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Hyperspeed 3

Wednesday Jan 1, 2014 #

2 PM

Orienteering 34:18 [2] 2.5 km (13:43 / km) +150m 10:33 / km
shoes: Icebugs 2013

Orienteering training with Louise at Kolsas. Control picking course, alternated.

Trail running 23:02 [2] 3.5 km (6:35 / km)
shoes: Icebugs 2013

Tuesday Dec 31, 2013 #

12 PM

Orienteering race 40:56 [4] 5.9 km (6:56 / km) +180m 6:01 / km
shoes: Icebugs 2013

Last race of the season: New year's race in Moss. Difficult terrain with few trails and lots of contour detail. Open pine forest, pretty soft ground. Very fun to run in. A little overwhelmed on my way to #1, but got into a good rhythm. Started pushing the pace more on my way to #5. Got through the course without any mistakes. Thought my straight route on #9 would be unideal, as I had extra climb down and up by the marsh, but the split was still good. 2nd place of 40, very happy with that. Results.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs 2013

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