Training Archive: tnipenIn the 7 days ending 2008-07-06:
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Sunday Jul 6 | ||
| Orienteering 1:06:31 [3]*** 7.24 km (9:11 / km) | |
| 17c shoes: New Balance crazy terrain runn | ||
Orienteering at Bergermoen, doing the last part of the 2007 Norwegian selection race for WOC I did last year. Nice fast terrain. Ran with Louise, doing a couple of controls at a time and discussing.
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| Note | |
Hardcore CatchingFeatures party with my brother and Louise in the evening.
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Saturday Jul 5 | ||
| Orienteering 45:28 [4]**** 6 km (7:35 / km) | |
| 21c shoes: New Balance crazy terrain runn | ||
Ran the World Cup middle distance course from O-festivalen. A few controls where I'm not sure I was at the right spot, difficult to know without flags there. Ran hard in the beginning, a little tired in the middle, but ok on the last loop. Knew all the good route choices from looking at routegadget earlier. My dad borrowed the GPS today.
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| Running warm up/down 8:00 [2] | |
| shoes: New Balance crazy terrain runn | ||
Friday Jul 4 | ||
| Orienteering 55:04 [3]*** 5.75 km (9:35 / km) | |
| 12c shoes: New Balance crazy terrain runn | ||
| Orienteering at Burudvann with Louise. Did a couple of tour-o controls. Nice open forest in sections.
Routes: (5min/km, 10min/km)  | ||
Thursday Jul 3 | ||
| Orienteering 20:56 [4]***** 2.5 km (8:22 / km) | |
| 15c shoes: New Balance crazy terrain runn | ||
| Orienteering at Dalivann. Gave Mathias the GPS watch. Mathias in good shape despite lack of running for a while. He'll be back in shape soon.
His routes (yellow 5min/km, black 10min/km): 
Splits: Me M L 040 037 053 126 147 128 053 032 047 044 106 ------ 119 211 411 123 106 112 101 056 107 125 143 137 117 121 115 118 123 123 050 050 054 128 141 139 208 242 219 311 143 210 112 214 148 041 132 056 | ||
| Trail running warm up/down 20:00 [2]3 km (6:40 / km) | |
| shoes: New Balance crazy terrain runn | ||
| Threshold 22:00 [4]4.95 km (4:27 / km) | |
| shoes: John's Nike shoes | ||
| In the afternoon: 4 by 4 min intervals with Louise on the trails in Daeliskogen, except I kept running in the 2 minute breaks. Louise in quite good shape: 968m, 947m, 996m, 968m. | ||
| Trail running warm up/down 9:07 [2]1.3 km (7:01 / km) | |
| shoes: John's Nike shoes | ||
Wednesday Jul 2 | ||
| Orienteering race 38:53 [4]5.3 km (7:20 / km) +175m 6:18 / km | |
| 12c shoes: New Balance crazy terrain runn | ||
| Orienteering race at Sognsvann from the main parking lot. Course with two butterfly wings. A challenging course with lots of route choice and tricky fine navigation. Felt I could push it quite hard in the forest. Misread the opening in the stone wall on the way to #4 and came to far south on the trail. Went down the wrong trail right next to control #6 and searched in the marsh on the wrong side of the trail. Went well other than that. GPS measured 6.08 km.
2nd place of 66, 1:11 behind. My route in blue-yellow (here blue is 4mmin/km, and yellow is 9 min/km), Louise's route in the normal colours (yellow is 5min/km, and black is 10 min/km). 
Only my route on colour map:  | ||
| Terrain running 18:25 [2]2.25 km (8:11 / km) | |
| shoes: New Balance crazy terrain runn | ||
| Warm up orienteering following Louise. | ||
Tuesday Jul 1 | ||
| Trail running 59:25 [2]6.15 km (9:40 / km) +301m 7:46 / km | |
| shoes: John's Nike shoes | ||
| Ran up Kolsaas in the afternoon. Nice day.
Train trip from Bergen to Oslo in the morning. Nice weather in the mountains today.  | ||
Monday Jun 30 | ||
| Note | |
No time to train today, worked on the house all day long.
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