Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jun 17, 2018:

activity	#	time	miles		km		+m	load
Stroller-running	3	2:28:37	15.27	(9:44)	24.57	(6:03)	457	28.0
Orienteering	2	1:59:18	8.55	(13:57)	13.76	(8:40)	518	57.2
Running	2	1:57:04	12.76	(9:10)	20.54	(5:42)	150	23.4
Trail running	2	25:37	1.73	(14:47)	2.79	(9:11)	120	5.1
Tempo	1	12:49	2.17	(5:54)	3.5	(3:40)	50	10.3
Total	6	7:03:25	40.49	(10:28)	65.15	(6:30)	1296	124.0

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Saturday Jun 16, 2018 #

12 PM

Stroller-running 1:14:34 11.93 km (6:15 / km) +212m 5:45 / km
ahr:149 max:175 shoes: Asics Cumulus

Easy run with Tessa and Louise to Linderudkollen skihut. Had a cinnamon bun while enjoying the view of the lake. Back via the south end of Gtefsen.

Friday Jun 15, 2018 #

6 PM

Orienteering 1:03:49 [2] 6.59 km (9:41 / km) +277m 8:00 / km
ahr:160 max:186 shoes: Icebug blue 2017

Ran with Mikael on an orienteering training course I made that focused on using the compass. First half was a map without contours. This worked really well, we had pretty decent bearings. Second half was a normal map.

Running warm up/down 1:17:04 [2] 13.54 km (5:42 / km) +150m 5:24 / km
shoes: Asics Cumulus

Ran from home to and from the training. Underestimated how far away this was, and the whole workout took a lot longer than I anticipated.

Trail running 15:37 [2] 1.79 km (8:43 / km) +70m 7:18 / km
shoes: Icebug blue 2017

Thursday Jun 14, 2018 #

8 AM

Stroller-running 28:51 [1] 5.03 km (5:44 / km) +47m 5:29 / km
ahr:117 max:138

Morning run

Wednesday Jun 13, 2018 #

5 PM

Orienteering race 55:29 [4] 7.17 km (7:45 / km) +241m 6:38 / km
ahr:150 max:172 shoes: Icebug blue 2017

Geoform race at Årvollåsen. Started losing focus again on the second half. Some some slower trainings in the woods byself probably.

Trail running warm up/down 10:00 [2] 1.0 km (10:00 / km) +50m 8:00 / km
shoes: Icebug blue 2017

6 PM

Stroller-running 45:12 [2] 7.61 km (5:56 / km) +199m 5:15 / km
ahr:137 max:170 shoes: Asics Cumulus

Cool down jog around the big hill on gravel trails. Quite hilly.

Monday Jun 11, 2018 #

4 PM

Tempo 12:49 [4] 3.5 km (3:40 / km) +50m 3:25 / km
ahr:144 max:170 shoes: Asics Cumulus

The DHL-relay (4 person) is next week so we decided to do a last ditch effort to train specifically for it. Instead of intervals we just ran the whole course. Cut a 500 m section early on by accident, so probably should add around 1:45. Would have been around 14:33 which is 20 s faster than last year.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics Cumulus

To and from work.

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