Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jul 30, 2016:

activity	#	time	miles		km		+m	load
Orienteering	3	2:57:32	12.7	(13:59)	20.44	(8:41)	330	72.7
Running	5	1:47:00	11.18	(9:34)	18.0	(5:57)		27.8
Trail running	1	1:27:54	6.18	(14:13)	9.95	(8:50)	543	17.6
Tempo	2	1:13:30	12.6	(5:50)	20.27	(3:38)	220	58.8
Total	7	7:25:56	42.66	(10:27)	68.65	(6:30)	1093	176.9

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Saturday Jul 30, 2016 #

6 PM

Trail running 1:27:54 [2] 9.95 km (8:50 / km) +543m 6:57 / km
shoes: Inov8 190

Alpine running with Ivar, Lone, and Emma. Really nice views.

C • Ah, Beito! Lovely area, say... 2

Friday Jul 29, 2016 #

6 PM

Orienteering 1:35:53 [2] 8.57 km (11:12 / km) +141m 10:20 / km
shoes: Icebugs blue 2015

Checked out the Krokhol map with Ivar looking for potential legs in our October Geoform race. Parked near the Vangen parking lot. This might just be the best terrain in the Oslo area.

Designed a training for Louise to help her with using her compass, by taking off all the contours:

Thursday Jul 28, 2016 #

4 PM

Tempo 37:08 [4] 10.27 km (3:37 / km) +115m 3:25 / km
shoes: Hyperspeed 5

Movatn - Kjelsås tempo again. Tired legs, but tried to match my previous record. Got up to 13 seconds behind schedule about half way, but slowly caught up on the secnod half. In the end just around the PB time.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Hyperspeed 5

Wednesday Jul 27, 2016 #

5 PM

Orienteering race 52:07 [4] 7.45 km (6:59 / km) +160m 6:19 / km
shoes: Icebugs blue 2015

Vertias orienteering at Sognsvann. A nice, longer course. A few mistakes but much better than the last few weeks. Results.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs blue 2015

Tuesday Jul 26, 2016 #

6 PM

Tempo 36:22 [4] 10.0 km (3:38 / km) +105m 3:27 / km
shoes: Hyperspeed 5

10k road tempo along the road at Ingjerdstranden, while Louise was doing a tough orienteering training. Undulating road, nice scenery.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Hyperspeed 5

Monday Jul 25, 2016 #

6 PM

Running 32:00 [3] 5.0 km (6:24 / km)
shoes: Asics Nimbus 2013

Easy jog with Louise around the hood.

Sunday Jul 24, 2016 #

1 PM

Orienteering race 29:32 [3] 4.42 km (6:41 / km) +29m 6:29 / km
shoes: Icebugs blue 2015

Svabergsprinten just outside Fredrikstad. Super cool bare rock terrain right out on the coast on one of Terje Mathisen's autogenerated maps. Included a section where you could swim to save time, or wade across to your waist. Landcrab Nipen chose the later.

A few mistakes, and lost some time by not swimming, but 17s behind the winner. Results.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs blue 2015

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