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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Apr 20, 2014:

activity # timemileskm+mload
  Trail running3 3:54:57 22.64(10:23) 36.43(6:27) 123963.4
  Running4 2:11:44 16.62(7:56) 26.75(4:56) 1534.9
  Orienteering1 53:00 3.88(13:39) 6.25(8:29) 20021.2
  Tempo2 16:04 2.88(5:34) 4.64(3:28) 2512.9
  Intervals1 7:16 1.49(4:52) 2.4(3:02)7.3
  Total7 7:23:01 47.52(9:19) 76.47(5:48) 1479139.6

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MoTuWeThFrSaSu

Sunday Apr 20, 2014 #

1 PM

Trail running 1:21:57 [3] 14.53 km (5:38 / km) +539m 4:45 / km
shoes: DS Trainers

Long hilly run ni the Vosges mountains, France. Started at Château du Hohlandsbourg, up to some random peak (which of course also had a ruin of some old tower), then down and finished at Les Trois-Châteaux du Haut-Eguisheim. Mostly on gravel/dirt logging roads and single-track trails. Nice beech forest.

Saturday Apr 19, 2014 #

6 PM

Tempo 8:43 [4] 2.58 km (3:23 / km)
shoes: Hyperspeed 4

Plan was to run intervals at 10k race pace, but I had way too much Tarte Flambee in my stomach to complete.

Running warm up/down 38:33 [2] 5.91 km (6:31 / km) +7m 6:29 / km
shoes: Hyperspeed 4

Friday Apr 18, 2014 #

1 PM

Running 42:56 [3] 10.84 km (3:58 / km) +8m 3:57 / km
shoes: Hyperspeed 4

Recovery run around the fields outside Breisach.

Thursday Apr 17, 2014 #

12 PM

Trail running 1:53:00 [2] 14.9 km (7:35 / km) +500m 6:30 / km
shoes: DS Trainers

Long run with dad at Kandel (1200m) in the Black Forest. Started near the top and ran on trails down to a cafe and had a drink there. Lots of windmills, and we could see the Swiss Alps.
3 PM

Intervals 7:16 [5] 2.4 km (3:02 / km)
shoes: Hyperspeed 4

Afternoon session of 4x600 at the track. Way too tired to do these fast.
1:44.14 -- 2:29
1:48.10 -- 2'16
1:49.45 -- 2'35
1:54.42

Running warm up/down 30:15 [2] 6.0 km (5:03 / km)
shoes: Hyperspeed 4

Tuesday Apr 15, 2014 #

5 PM

Orienteering 53:00 [3] 6.25 km (8:29 / km) +200m 7:19 / km
shoes: Icebugs 2013

Plan was to redo yesterday's failed training, by starting with 5x7 on gravel roads, followed by an o-session. Didn't find a grocery store at the end of the train line, so pretty much had to abandon that plan, since I for sure would bonk big time.

Inspired by Cristina's epic day at Puttåsen, I decided to head out there myself. Flight by instruments (compass) training. Nice silk terrain. Went mostly well, except I started losing contact a by to #1. Also, didn't find a good way down the cliff face on the way to #3.
Orienteering by instruments (2014-04-15)

Trail running warm up/down 40:00 [2] 7.0 km (5:43 / km) +200m 5:00 / km
shoes: Hyperspeed 4

Monday Apr 14, 2014 #

5 PM

Tempo 7:21 [4] 2.06 km (3:34 / km) +25m 3:22 / km
shoes: Hyperspeed 4

Plan was 5x7 mins in Frognerparken, but bailed after 1, stomach pains. Strong northerly winds, ok time of 7:21.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Hyperspeed 4

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