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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: salal

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running25 19:40:54 16.5 26.55 370
  Orienteering14 13:19:58
  Cross country ski1 1:15:00
  Intervals2 39:56 6.44(6:12) 10.36(3:51)
  Stretching/exercises2 23:00
  Total27 35:18:48 22.93 36.91 370

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Tuesday Dec 31, 2013 #

Orienteering 56:38 [4]

New years orienteering in Moss. Made some pretty stupid mistakes, approaching 2 I lost confidence near the circle, and 2nd guessed myself and looped around and ended back near where I was originally headed. Then exited that control badly. Also had some similar problems near a later control (#5).
http://orienteering.ca/doma/show_map.php?user=loui...

Running 8:00 [3]

To / from start

Monday Dec 30, 2013 #

6 PM

Running 58:00 [3]

Warm up / down, and rests between intervals

Running 32:00 [4]

8 times 4 minutes uphill in songsvann. Very icy/slippery in some paces on the rock, not so fast for running. Also, foggy and dark in a weird way that made it hard to see very far ahead. Anders was the only other person who came to the training, so he slowed down quite a bit so I could still see him ahead.

Sunday Dec 29, 2013 #

Running 1:00:00 [3]

To / from the golf course through daelivann with Thomas and Mathias

Running 20:00 [4]

2 times ~10 minutes loop on the golf course

Saturday Dec 28, 2013 #

Orienteering 1:48:00 [3]

Tøffen - The pack started out rather fast... should have tried to stay with the back pack, instead of falling off the back and just having a few random older men around sometimes. Ran a lot of the race by myself, although some of the earlier controls I had a 1-3 older men around. Eventually saw only one of them, and sometimes glimpsed at 1 or 2 others ahead when the courses crossed each other. Generally navigated ok, with a few stupid sections... map:
http://orienteering.ca/doma/show_map.php?user=loui...
(my route shown as red dash)

Running 10:00 [2]

Warm up

Orienteering 28:00 [2]

Orienteering on a nice map on the other side of Larvik. Anders followed me around, and Thomas stayed in the car and took pictures. Since i was going slower (and motivated to constantly focus) I navigated quite well, so Anders did not get to see the type of mistakes I was making during the race ;)

Thursday Dec 26, 2013 #

Running 15:00 [2]

Short warm up, and running down the later part of the hill (earlier we were mostly walking)

Running 12:39 [4]

Hill run up Kolsas, trying to stay ahead of Henning.

Orienteering 56:00 [3]

Afterwards we went orienteering at Fossum, snow has really disappeared.

Wednesday Dec 25, 2013 #

Running 39:00 [3]

Warm up to start (14 mins), and running back down the hill (25) to find Mathias and Olav who were skiing on a tiny loop of man made snow.

Orienteering 1:23:00 [3]

Orienteering at Holmenkolen with Thomas (or near him, sometimes meeting up at controls), one bad control... but the rest pretty good.

Tuesday Dec 24, 2013 #

Running 31:30 [3]

Warm up / down

Running 22:30 [5] 4.5 km (5:00 / km) +240m 3:57 / km

8 times 1.5 minutes up the hill, 1.5 minutes down. With Thomas pacing me/egging me on/critiquing my form, on the sidewalk in the pissing rain.

Stretching/exercises 8:00 [1]

Little bit of core and streching

Sunday Dec 22, 2013 #

Running 50:00 [3]

Run with Thomas and Mathias

Orienteering 19:00 [3]

Little orienteering course across Daeliskogen

Running 10:00 [3]

Run back after

Saturday Dec 21, 2013 #

Running 7:00 [2]

Little warm up

Orienteering 45:00 [4]

Glogloppet at songsvann. Had to reconstruct my time (approximately, could be a bit faster or slower)... since the emit did not clear at the start, and hence only recorded from the 3rd control on (even then I did not really get splits since everything was so messed up because of the old splits). Pretty good race, so a bit sad not to have a result.
Need to get a new emit brick...

Friday Dec 20, 2013 #

Running 1:04:00 [3]

Run on trails around songsvann with Cristina. Wayyy icier than either of us thought it would be...

Thursday Dec 19, 2013 #

5 PM

Running 35:00 [3]

Warm up, silly walks

Intervals 21:23 [5] 5.46 km (3:55 / km)

5 times 2 laps of Bislett (546). Ran them all with Nicole, near each other on the first lap, then I pushed a bit more on the second but she was always just behind.
4:11 (Malin was running something else, and dragged us fast on the 2nd lap)
1:49 rest
4:18
1:33 rest
4:18
1:44 rest
4:17
1:40 rest
4:19

Running 22:00 [2]

Rests and warm down

Wednesday Dec 18, 2013 #

Running 1:15:00 [3]

Run with small Nydalen group on undulating small icy forest trails

Running 15:00 [2]

too / from the train

Tuesday Dec 17, 2013 #

Stretching/exercises 15:00 [1]

Little bit of yoga, stretching, rolling... fell down on too many parts of me last night.

Monday Dec 16, 2013 #

Running 25:00 [3]

Warm up to start, and around the lake

Orienteering 53:00 [4]

Night-o in eastern oslo, fell down right off the start... then had a few good controls, but then headed to 9 instead of 6 out of the forking (reading it upsidedown) then fell again on my knee. After this I had lost any of the people from the mass start to run with, and lost motivation and my ability to navigate for a bit. Got a bit better by the end.

Sunday Dec 15, 2013 #

Running 42:00 [3]

Running behind Thomas and Mathias to their intervals... but not feeling great (kinda light headed / weak), so went back when they started their intervals... but managed to do a short interval session on the way back, and felt generally better.

Running 18:00 [4]

3 times 6 minutes, with 2 mins rest. Stopped the watch in the middle of the 2nd when I crossed the busy road back to Daliskogen and then helped push a van up the icy side road.

Saturday Dec 14, 2013 #

Running 5:00 [3]

Short warm up

Orienteering 27:00 [4]

Sprint race called "ribbe & loft" (albeit a bit longer than a true sprint), some longer legs in urban stuff and a few shorter legs in a little patch of forest.

Cross country ski 1:15:00 [2]

First ski of the season, marginal snow so only so many places you can go. Out and back along lit track for first 3 k, then the next bit with a headlamp. Skate skiing with Olav, a bit icy on the first bit then softer once further into the valley.

Friday Dec 13, 2013 #

Running 15:00 [2]

Run to start, and run back to train after

Orienteering 1:20:00 [3]

Running a course that Thomas ran in the summer near Ulrusud. Nice terrain, started late so first part in the light, then later 3/4 in the dark with my headlamp.

Thursday Dec 12, 2013 #

5 PM

Running 40:00 [3]

Warm up (+ Anders silly walks), warm down

Running 27:35 [3] 6.55 km (4:13 / km)

Continuous pace training, started out a bit too fast (guess from hanging off the back of the pack), then settled in ok I think... With Nicole for the 3-5 laps. Need to round up, since I did not add up the milliseconds.
lap 1 - 2:11
lap 2 - 2:16
lap 3 - 2:13
lap 4 - 2:14
lap 5 - 2:19
lap 6 - 2:17
lap 7 - 2:16
lap 8 - 2:18
lap 9 - 2:18
lap 10 - 2:17
lap 11 - 2:19
lap 12 - 2:15

Tuesday Dec 10, 2013 #

Running 10:00 [2]

Warm up

Orienteering 1:12:49 [3]

Night-o, snowy and foggy - it warmed up so got pretty drippy. A very up/down course (too much so really), but much more in control than the last As night race. Made mistakes in a few spots, particularly on the first half of the leg to 4, and 7 (mostly near the control, but also some issues throughout the leg).

Started to have a sore throat last night, and continued today - so not the best physically.

Monday Dec 9, 2013 #

Running 45:00 [3]

Got there too late and missed the group leaving... so hid my stuff in the woods, and tried to find where they start at the bottom of the hill. Found one other group of guys with lights, and got confused... but then found the Nydalen group (on their first interval I think).

Running 30:00 [4]

6 times 4 minutes (generally uphill), with 1.5 mins of rest

Sunday Dec 8, 2013 #

Running 1:05:00 [2]

Running with Olav up Kolsas and back, hope this will be the last run he does in his 'hungry' o-shoes... since we had to stop to try to reattach the duct tape several times on the way back.

Orienteering 25:00 [3]

Little bit of orienteering in the snow on top of Kolsas

Saturday Dec 7, 2013 #

Running 19:00 [3]

Warm up run to Blindern

Orienteering 48:43 [4]

Longer race on a sprint map around the campus and lots of other areas

Friday Dec 6, 2013 #

Running 20:00 [3]

Run to / from the start along the lit trail

Orienteering 59:00 [3]

Lower part of the course Anders gave us (cutting from 3-10), with Thomas and Olav as a night-O. We split up once or twice, and in the second half I led more.

Thursday Dec 5, 2013 #

5 PM

Running 25:00 [3]

Warm up, and some of Anders silly walks...

Intervals 18:33 [5] 4.9 km (3:47 / km)

Intervals at Bislett with Nydalen, unfortunately this week the only other girl that showed up was Cristina. Tried to start at the same time as the boys, but with that little rest it only took till the 3rd and I was losing time (and my neck/shoulder got a cramp and I was not running as smoothly). After the 5th I took slightly longer rests hoping I would not continue slowing down as much, but I may have already been in too much deficit.
9 times 1 lap of track (546m)
2:00
1:00 rest
2:00
58 rest
2:02
57 rest
2:02
58 rest
2:04
1:25 rest
2:05
1:20 rest
2:06
1:27 rest
2:03 (could hear Cristina behind me ;)
1:45
2:11 (eased off a bit to try to pace Cristina on her 8th)

Running 40:00 [2]

Rests, warm down around the track, and home after

Wednesday Dec 4, 2013 #

Orienteering 38:48 [4]

Night-o on a 1:4000 scale map (veritasskogen), sprint but with quite a bit of running around on the forested hills.

Monday Dec 2, 2013 #

Running 50:00 [3]

Warm up, warm down

Running 23:20 [4]

Tempo uphill (test course, which we will hypothetically run again) - up Grefsen. 4.5km uphill with 270m of climb, mostly pretty gradual, so uphill almost all the way. Decided to stay with the other women, then after sticking as a pack for the first half I realized I might be the one pushing the pace... we slowly caught up to 2 men, and I latched onto them with a few minutes left (although admittedly I was not quite sure how long we had) and got a bit ahead of the other women. Obviously the guys outkicked me at the end... I have no kick ;)

Sunday Dec 1, 2013 #

Running 1:01:00 [3] 8.0 km (7:38 / km)

Run to golf course with Thomas, rests between intervals, and run back after

Running 33:20 [4] 7.5 km (4:27 / km) +130m 4:05 / km

5 by 6 minutes on grassy golf course, mostly uphill first half of lap, then gradual downhill.
6:50
1:17 rest
6:42
1:12 rest
6:39
1:40 rest
6:35
1:18 rest
6:25

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