Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jul 6, 2014:

activity	#	time	miles		km		+m		load
Orienteering	3	2:44:01	10.4	(15:46)	16.73	(9:48)	349	9c	41.6
Running	4	2:06:00	12.43	(10:08)	20.0	(6:18)	30		25.2
Tempo	1	43:50	7.46	(5:53)	12.0	(3:39)	130		35.1
Intervals	2	40:42	7.95	(5:07)	12.8	(3:11)			40.7
Trail running	1	18:23	1.7	(10:50)	2.73	(6:44)	80		3.7
Total	7	6:32:56	39.93	(9:50)	64.26	(6:07)	589	9c	146.2

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Sunday Jul 6, 2014 #

2 PM

Tempo 43:50 [4] 12.0 km (3:39 / km) +130m 3:28 / km
shoes: Hyperspeed 4

12k tempo with Mathias, near Anita's house. Half on gravel roads, half on paved roads. Some hills. Not bad for the first tempo of the season. Mathias looked dangerously easy today.

3 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Hyperspeed 4

Saturday Jul 5, 2014 #

12 PM

Orienteering 1:00:03 [2] 6.73 km (8:55 / km) +149m 8:02 / km
9c shoes: Mizuno WA 2010

Made a training loop using the Tour-orienteering controls at Vestmarka. Got really confused on my way to the second control when I entered a clearcut, which was mapped as white. Made a huge parallel error and lost many minutes.

Noticed that many of the clearcuts were mapped as white, probably because the spruce trees are above your head, even though it feels like it should have been mapped as yellow with white dots.

Too much unfocused navigation today.

Trail running warm up/down 18:23 [2] 2.73 km (6:44 / km) +80m 5:52 / km
shoes: Mizuno WA 2010

Warm up with dad.

Friday Jul 4, 2014 #

4 PM

Intervals 26:09 [5] 8.0 km (3:16 / km)
shoes: Hyperspeed 4

8x1000m with Mathias at Outdoor-Bislett. 1 min rest. Goal pace was 3:15-3:20. Felt good today, pushed the pace from the beginning. Started feeling tired on 5-6. Felt better on 7 and 8. Almost a Lehel workout.

3:15.25 -- 1'00
3:15.58 -- 0'59
3:15.14 -- 1'00
3:15.25 -- 0'58
3:17.93 -- 1'08
3:18.37 -- 1'03
3:16.28 -- 1'01
3:15.63

Average: 3:16.18

Running warm up/down 41:00 [2] 6.0 km (6:50 / km)
shoes: Hyperspeed 4

Thursday Jul 3, 2014 #

8 PM

Orienteering 1:00:00 [2] 5.0 km (12:00 / km)
shoes: Mizuno WA 2010

Orienteering training with Louise. 5 times practicing the start and the first few controls. Ran in Maridalen on the Dausjøen map.

Wednesday Jul 2, 2014 #

4 PM

Orienteering race 43:58 [3] 5.0 km (8:48 / km) +200m 7:20 / km
shoes: Mizuno WA 2010

Veritas race at Sognsvann. Tough course in lots of rocky green forest. Made a 2 minute mistake on #5, ran right by the control almost. Poor route choice to 7, where I ran around instead of bashing straight. 3 mins back. 4th place.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: NC XC 2012

Tuesday Jul 1, 2014 #

4 PM

Intervals 14:33 [5] 4.8 km (3:02 / km)
shoes: Hyperspeed 4

Time to get back on track. 12x400m with Mathias and Louise at outdoor-Bislett. Short rests: 40-45s. Felt good today.

1:14.83 -- 0'40
1:12.75 -- 0'52
1:13.14 -- 0'45
1:13.02 -- 0'49
1:10.92 -- 0'49
1:09.79 -- 0'49
1:14.26 -- 0'47
1:13.69 -- 0'46
1:11.46 -- 0'49
1:13.63 -- 0'46
1:12.51 -- 0'46
1:13.27
Average: 1:12.77

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Hyperspeed 4

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