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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Mar 12, 2017:

activity # timemileskm+mload
  Cross country skiing1 2:23:36 14.74(9:44) 23.73(6:03) 46028.7
  Running3 2:21:19 14.29(9:54) 22.99(6:09) 17028.3
  Trail running1 2:00:37 8.36(14:26) 13.45(8:58) 28824.1
  Orienteering1 1:15:02 5.02(14:57) 8.07(9:18) 16519.4
  Intervals1 36:40 6.79(5:24) 10.92(3:21)36.7
  Tempo1 19:39 2.8(7:02) 4.5(4:22) 24815.7
  Total6 8:56:53 51.98(10:20) 83.66(6:25) 1330152.9

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Sunday Mar 12, 2017 #

10 AM

Cross country skiing 2:23:36 [2] 23.73 km (6:03 / km) +460m 5:31 / km
ahr:113 max:170 shoes: Madshus skiboots

Skate ski with Mathias and Louise from Elveli up the hill to Heggelivatn, then down to Storebekkhytten, which is a small little kiosk-like skicabin in the middle of a clearcut at the junction of three ski trails. Louise used the opportunity to order a hot dog.

Saturday Mar 11, 2017 #

1 PM

Trail running 2:00:37 [2] 13.45 km (8:58 / km) +288m 8:06 / km
ahr:126 max:174 shoes: Icebugs orange 2015

Trail run with Louise from Nittedal Kirke to Busterudvangen. Some footsteps at first but eventually we were breaking trail. Had cake at a tiny cabin at the top, with nice views of the surrounding region. Nice sunny weather.

Friday Mar 10, 2017 #

6 PM

Running 1:06:19 [2] 11.49 km (5:46 / km) +170m 5:22 / km
ahr:158 max:181 shoes: Hyperspeed 5

Easy group run with Louise, Mathias, Marthe, Anders V, and Ivar.

Thursday Mar 9, 2017 #

5 PM

Intervals 36:40 [5] 10.92 km (3:21 / km)
ahr:143 max:189 shoes: Hyperspeed 5

10x2 laps at Bislet with NSK. Since I have yet to finish one of Anders's interval sessions this year, my main goal was to finish. Ran behind Anders for the first 6 intervals at a nice even 3:40-3:41 pace. Had a little bit extra energy at the end and ran the last few in 3:35-3:38. Happy to finish a solid 11km of track intervals, haven't done that since the Lehel-days.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Hyperspeed 5

Tuesday Mar 7, 2017 #

6 PM

Orienteering 1:15:02 intensity: (9:16 @1) + (40:38 @2) + (24:30 @3) + (35 @4) + (3 @5) 8.07 km (9:18 / km) +165m 8:26 / km
ahr:153 max:185 shoes: Icebugs orange 2015

3x2 km night orienteering intervals at Skullerud. The bubble in my compass has gotten so big that it pushes the needle around too much. Had to run without really looking at it. Mostly fine, but got struggled on the second intervals. Mass-start on the last, with Carl chasing from behind. Was first coming into the 3rd last control, but missread some cliffs and lost a minute together with Felix.

Monday Mar 6, 2017 #

6 PM

Tempo 19:39 [4] 4.5 km (4:22 / km) +248m 3:25 / km
ahr:136 max:179 shoes: Hyperspeed 5

Test run with Nydalen on the Grefsenkollen Opp course. Was curious to see what my shape was in. Decent steady run. Was about 10s behind Mathias mos tof the way. Air was cold to breathe.

No problem to wear racing flats today.

Running warm up/down 50:00 [2] 7.5 km (6:40 / km)
shoes: Hyperspeed 5

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