Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Mar 5, 2017:

activity	#	time	miles		km		+m	load
Trail running	3	3:41:06	18.14	(12:11)	29.2	(7:34)	572	50.0
Cross country skiing	1	1:34:22	10.19	(9:15)	16.41	(5:45)	412	18.9
Running	2	55:00	4.35	(12:39)	7.0	(7:51)		11.0
Terrain running	1	52:44	4.32	(12:12)	6.96	(7:35)	50	21.1
Orienteering	1	39:23	4.36	(9:02)	7.02	(5:37)	21	15.8
Intervals	1	20:37	4.18	(4:56)	6.73	(3:04)		20.6
Total	6	8:03:12	45.55	(10:36)	73.31	(6:35)	1055	137.4

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Sunday Mar 5, 2017 #

10 AM

Trail running 1:37:34 [2] 11.5 km (8:29 / km) +230m 7:43 / km
ahr:151 max:181 shoes: Icebugs orange 2015

Ran on the ocean ice out to the island of Ostøya with Mathias, dad, and Louise. Then we ran on an old orienteering map. Nice open forest and not too much snow in the woods. Nice run.

C • Hockey Sticks? 7

Saturday Mar 4, 2017 #

9 AM

Cross country skiing 1:34:22 [2] 16.41 km (5:45 / km) +412m 5:07 / km
ahr:96 max:154 shoes: Madshus skiboots

Skate-ski from Sognsvann to Ullevål (not the best grooming), then we hit some super nicely groomed tracks up to Skjenungsstua, back to Ullevål (for a cinnamon bun or two), then back to the car via the west side of Sognsvann.

Thursday Mar 2, 2017 #

5 PM

Intervals 20:37 [5] 6.73 km (3:04 / km)
ahr:123 max:161 shoes: Hyperspeed 5

Intervals at Bislet. I felt pretty tired today from yesterday's adventure. 5x1 lap with NSK then np.append(np.linspace(200, 600, 5), np.linspace(600,200,5)) m intervals with BSK.
1:49.35 - 1'12
1:41.50 - 1'17
1:40.32 - 1'21
1:40.77 - 1'18
1:42.42 - 24'51
0:36.53 - 0'17
0:57.54 - 0'31
1:14.58 - 0'45
1:32.61 - 0'43
1:53.91 - 0'54
1:56.38 - 0'52
1:36.48 - 0'38
1:17.06 - 0'25
0:54.48 - 0'28
0:32.31

Running warm up/down 35:00 [2] 4.0 km (8:45 / km)
shoes: Hyperspeed 5

Wednesday Mar 1, 2017 #

7 PM

Trail running 1:53:49 [2] 15.6 km (7:18 / km) +303m 6:39 / km
ahr:153 max:182 shoes: Icebugs orange 2015

Took the bus with Mathias to Skar, then we ran with headlamps on trails back home via Fagervann, the dam at Skjærsjøen, and trails past Brekke.

Quite a lot of snow up at Fagervann (up to half a metre). Found some foot prints for most of it, but had to break trails for part of it. Wet socks would have been good today. Foggy at Skjærsjøen.

Tuesday Feb 28, 2017 #

6 PM

Orienteering 39:23 [3] 7.02 km (5:37 / km) +21m 5:32 / km
shoes: Icebugs orange 2015

4 mass-start sprint courses at Lambertseter. Ran against Matoas. First was a prologue, with a butterfly. Didn't have good flow in the butterfly and Mathias ended up ahead at the end. Second was a "duel", a forked course along the same general route. Was ahead for a bit, but Mathias passed me on the last few controls.

Third was a windmill, didn't quite nail the controls in the forest and lost again. Last was a forked course, we alternated leads, but I excited a control near the end much better and got a 5s lead, which I held until the end.

Fun and fast paced orienteering.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs orange 2015

Monday Feb 27, 2017 #

7 PM

Terrain running 52:44 [3] 6.96 km (7:35 / km) +50m 7:19 / km
shoes: Icebugs orange 2015

Ran with Louise on trails and a bit in the terrain starting at Brekke. Quite slushy on the trails, but not too bad in the woods. Louise encouraged me to run the 2k lit loop once fast, so I did.

Trail running tempo 9:43 [4] 2.1 km (4:38 / km) +40m 4:13 / km
shoes: Icebugs orange 2015

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