Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jul 13, 2014:

activity	#	time	miles		km		+m		load
Orienteering	4	4:10:25	22.41	(11:10)	36.07	(6:57)	1043	14c	131.4
Running	4	1:56:22	9.02	(12:54)	14.51	(8:01)	130		23.3
Intervals	1	7:42	1.49	(5:10)	2.4	(3:12)			7.7
Total	5	6:14:29	32.92	(11:23)	52.98	(7:04)	1173	14c	162.4

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Sunday Jul 13, 2014 #

11 AM

Orienteering race 58:15 [4] 9.19 km (6:20 / km) +374m 5:16 / km
shoes: Mizuno WA 2010

Day 2 of mountainrace. This is near where JWOC will be next year. 1:10'00 today, with more orienteering in the forest. Tired legs, but kept an ok pace. Lost a minute on each of the two long legs. The rest was pretty good. Two guys overtook me in the standings, but one DNFed so 5th place overall.

Mathias with an impressive race, in 55 minutes. The killer routechoice of the day was taking the road to #2 (!). Winners in just under 52. What a fantastic place for orienteering. Results.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Mizuno WA 2010

Saturday Jul 12, 2014 #

12 PM

Orienteering race 1:52:58 [3] 16.61 km (6:48 / km) +432m 6:01 / km
shoes: Icebugs 2013

Mountain orienteering race near Rauland. Start at 1000m elevation and stayed above the treeline. Super nice terrain on a 1:20'000 map, but quite hilly.

The entire bottom sole of my left Icebug came off after about 25 mins. For about 5s I kept running with the sole in my hand, but realized quickly that this shoe is finished. On the plus side the shoe became a lot lighter. Did make it harder to do sidehills where the hill went down on the left. It felt like I was wearing one bowling shoe and one o-shoe.

Had a great race, 4th place in a tight race, only 1:15 min behind. Results.

C • Photographic Evidence 11

Thursday Jul 10, 2014 #

6 PM

Orienteering 39:31 [2] 4.3 km (9:12 / km) +128m 8:00 / km
shoes: Mizuno WA 2010

Did 7 tour-O controls with dad in Asker. I ran easy today to save the legs for the epic orienteering this weekend. Focused on taking good bearings and planning where to run. Pretty pleased with what I did.

Running warm up/down 51:22 [2] 5.01 km (10:15 / km) +130m 9:05 / km
shoes: Mizuno WA 2010

Wednesday Jul 9, 2014 #

5 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno WA 2010

With Mathias.

Orienteering race 39:41 [4] 5.97 km (6:38 / km) +109m 6:05 / km
14c shoes: Mizuno WA 2010

Veritas race at Østernvann. 31 degrees outside. Ran hard from the start, lost 30s on #2. Caught Mathias later on and we lost 45s on #7. Then we kept pushing the pace quite hard. 2nd place, 1 min back. Results.

Tuesday Jul 8, 2014 #

3 PM

Intervals 7:42 [5] 2.4 km (3:12 / km)
shoes: Hyperspeed 4

Tough day with Mathias at the track today. Plan was 6-8x800 with 1min rest. 28 degrees and legs pretty dead from Sunday's tempo. Managed to only get in 3. Probably needed an easy day today.
~2:30
~2:32
~2:40

Running warm up/down 45:00 [2] 6.5 km (6:55 / km)
shoes: Hyperspeed 4

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