Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Dec 6, 2015:

activity	#	time	miles		km		+m	load
Orienteering	8	5:43:18	30.35	(11:19)	48.84	(7:02)	757	140.3
Running	3	1:05:00	7.46	(8:43)	12.0	(5:25)		13.0
Trail running	2	40:00	4.04	(9:54)	6.5	(6:09)		8.0
Total	8	7:28:18	41.84	(10:43)	67.34	(6:39)	757	161.3

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Sunday Dec 6, 2015 #

9 AM

Orienteering 1:49:01 [2] 14.51 km (7:31 / km) +154m 7:08 / km
shoes: Icebugs blue 2015

Long orienteering training with Anders, Mathias, Henrik, and Karl. Alternated leading, taking two controls at a time. We ran quite well as a group, hardly making any mistakes. Lead S-2, 10-12, 20-22, 31-F. A great training weekend in terrain that I am not as familiar with. Felt that throughout the weekend I was more able to read the right features on the map.

Probably the first week in a while where I ran 4 orienteering sessions in a pack with Mathias.

Saturday Dec 5, 2015 #

9 AM

Orienteering 15:00 [3] 3.0 km (5:00 / km)
shoes: Saucony trail runners 2015

Sprint training in Stavern. Took it easy.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony trail runners 2015

1 PM

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Icebugs blue 2015

Orienteering race 31:44 [4] 5.0 km (6:21 / km) +200m 5:17 / km
shoes: Icebugs blue 2015

Røsskleivaløpet near Langesund. Mass-start unforked race with 112 runners. At bit chaotic in the beginning, but got into a long string of runners eventually. First part wasn't too hard, but then came #9 , a boulder on the side of a difficult sidehill. Had control when leaving the trail, but quickly lost contact with the map. So did everyone else and a big group of runners were searching for the flag.

Found it eventually, but was a bit far back in the line. Anders managed to pull away in the front before the rest of us could climb our way back to the front. A chasing group of 5-6 of us formed a pack about 30s behind. Boyan did some quick thinking right at the end and we got a little gap down the the rest. Wasn't quite able to hold the speed all the way in and got passed right at the end. Mathias with a good race a few seconds behind. Louise with an incredible race just 4 minutes back.

Overall a fun race. Felt tired on the warm up, but legs got better during the race. 3 fast races this week. Results.

5 PM

Orienteering 32:32 [2] 4.5 km (7:14 / km) +75m 6:41 / km
shoes: Icebugs blue 2015

Night-o training on a sprint map near the edge of Stavern. Quite tricky forest terrain with big cliffs and slow forest. Took some time, but got into a good flow on the second half.

Friday Dec 4, 2015 #

7 PM

Orienteering 49:00 [2] 5.0 km (9:48 / km) +125m 8:43 / km
shoes: Icebugs blue 2015

Training camp near Stavern with Nydalen. Night training with Louise on a cool coastal map.

Thursday Dec 3, 2015 #

7 PM

Orienteering race 39:02 [4] 6.1 km (6:24 / km) +100m 5:55 / km
shoes: Icebugs blue 2015

AB by night, mass-start in Dæliskogen. A lot of fast juniors from Asker and Fossum so it went fast in the beginning. Mathias and I settled a bit back in the pack at first, but then we took a slightly different route along trails, whereas the pack went more through the woods. At the next control we had passed the lead and there were no more lights ahead of us.

Navigated well in the dark and saw a string of lights behind us. Quite challenging forest, with a lot of details. Pushed quite hard and managed to get a good 15-20 s lead. We figured we'd need a good lead before getting to the last 1.5km of easier road running. Luckily for us the others were dying and we didn't see anyone. Told Mathias to cruise ahead on the roads and managed to just hold on, finishing a few seconds behind. Legs were completely dead at the end. Good race.

Trail running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Icebugs blue 2015

Wednesday Dec 2, 2015 #

6 PM

Orienteering race 31:59 [4] 5.74 km (5:34 / km) +103m 5:07 / km
shoes: Icebugs blue 2015

Last race of the Veritas night series, at Bygdøy. Tried to push the pace and get into a good aggressive flow. Caught Mathias at #5. Mostly good orienteering except on the last control where I was running too hard and missed what should have been a routine control. Results.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs blue 2015

Easy warm up with Mathias.

Tuesday Dec 1, 2015 #

Note

Busy day at work, no time to run.

Monday Nov 30, 2015 #

6 PM

Orienteering 35:00 [3] 5.0 km (7:00 / km)
shoes: Saucony trail runners 2015

Made a partner exercise training on the map south of Nydalen. Each person had every second control on their map, so we alternated leading, except you didn't know where your partner's control was so you had to constantly update your route to the next control. Ran with Mikael.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Saucony trail runners 2015

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