Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jun 15, 2014:

activity	#	time	miles		km		+m	load
Running	5	2:50:17	20.82	(8:11)	33.5	(5:05)		55.2
Orienteering	3	2:46:34	13.32	(12:30)	21.44	(7:46)	560	95.0
Trail running	1	26:55	3.11	(8:40)	5.0	(5:23)	150	5.4
Intervals	1	15:30	3.07	(5:03)	4.95	(3:08)		15.5
Total	6	6:19:16	40.32	(9:24)	64.88	(5:51)	710	171.1

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Sunday Jun 15, 2014 #

10 AM

Orienteering 1:03:46 [2] 6.4 km (9:58 / km) +158m 8:52 / km
shoes: Icebugs 2013

Took the train to Movatn and did a long-leg training by myself. Quite tough terrain, low visibility. Nice day out.

Trail running warm up/down 26:55 [2] 5.0 km (5:23 / km) +150m 4:41 / km
shoes: Icebugs 2013

Saturday Jun 14, 2014 #

4 PM

Running race 35:17 [4] 10.0 km (3:32 / km)
shoes: Hyperspeed 4

10k track race at Bislet. Goal was to run 81s laps. Went will til 4k, then I struggled to maintain 82, and eventually it all went to hell. Should maybe have tried to stick with the pack of 6 from the start, as they were running 80s laps. Instead had to run the whole race alone. Not very motivated to continue pushing the last 4k.

3k 10:07
5k 17:04
8k 28:04

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Hyperspeed 4

Thursday Jun 12, 2014 #

10 PM

Running 33:00 [2] 6.0 km (5:30 / km)
shoes: DS Trainers

Late evening run with Louise around the neighbourhood. Mostly in Frognerparken

Wednesday Jun 11, 2014 #

5 PM

Orienteering race 45:39 [4] 6.62 km (6:54 / km) +218m 5:55 / km
shoes: Icebugs 2013

Geoform race near Øvresetertjern. Pretty tired from recent training, but ran at a decent pace. Lost 50s on #3 and on #9 because of a poorly executed ravine crossing. Felt the weekend of Kongsberg has improved my concentration. Results.

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

With dad to the start.

Tuesday Jun 10, 2014 #

3 PM

Intervals 15:30 [5] 4.95 km (3:08 / km)
shoes: DS Trainers

14x400 with Mathias on the program. Bislet was closed, because of Bislet Games tomorrow, so we improvised by running on the seawall. 45s rest. Goal was 72-74s. I got too tired after 6, so I switched to 1min on 1min off, while Mathias continued the regular.

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

Monday Jun 9, 2014 #

11 AM

Orienteering 57:09 [4] 8.41 km (6:48 / km) +184m 6:07 / km
shoes: Icebugs 2013

Pinseløpet day 3, short classic. Mix of long legs, with a control picking section at the end. Focused on paying attention on the long legs. Lost 1 min on #5, because the control was a bit hidden behind a tree. Best race of the weekend, 6:42 mins back. Results. 12th/48. Great long-weekend of orienteering in nice terrain.

Running warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: Icebugs 2013

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