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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Orienteering2 2:26:48 8.7(16:52) 14.01(10:29) 273
  Running4 1:45:03 10.28(10:13) 16.55(6:21) 162
  Trail running1 1:36:22 8.63(11:10) 13.89(6:56) 167
  Intervals1 30:59 5.59(5:32) 9.0(3:27) 23
  Total5 6:19:12 33.21(11:25) 53.44(7:06) 625

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Sunday Oct 16, 2016 #

11 AM

Orienteering race 1:12:28 [3] 7.75 km (9:21 / km) +156m 8:30 / km
ahr:154 max:171 shoes: Icebugs blue 2015

Marummila near Sandefjord. Mass-start event with 3 map exchanges. Fell a bit behind in the start when everyone was sprinting out. Caught the lead pack of 5 juniors, who had gotten a gap, on a longer leg along the gravel road. We stayed together for the rest of the race.

The race included a contours-only section. Was worried about this, but I felt I navigated well in this section. It wasn't really possible to pull away from the pack, since it was control picking almost the whole way (39 controls total). On the way to the last exchange I tried to push the pace a bit. Had to focus on the last 5 controls, as I was running hard and the navigation was a bit tricky. Thought for sure I had bagged the race when punching first on the second last control, but got stuck a bit in some green on the way to the last control. One of the juniors snuck ahead, and beat me to the finish.

Fun run in very varied terrain.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs blue 2015

Saturday Oct 15, 2016 #

11 AM

Trail running 1:36:22 intensity: (17:04 @1) + (34:01 @2) + (40:11 @3) + (5:06 @4) 13.89 km (6:56 / km) +167m 6:33 / km
ahr:157 max:183 shoes: Saucony trail runners 2015

Ran the coastal trail from Stavern. Turned around after about 50 minutes. Windy and partly cloudy. I love this place!

Thursday Oct 13, 2016 #

6 PM

Orienteering 1:14:20 [2] 6.26 km (11:52 / km) +117m 10:51 / km
ahr:137 max:178 shoes: Icebugs blue 2015

Mass-start orienteering with BSK at Skullerud. The first person at each control had to wait there til the last person passed (plus 35 seconds). Was first on 4 controls. Fun.

Legs felt really good on the hills today.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Icebugs blue 2015

Wednesday Oct 12, 2016 #

5 PM

Running warm up/down 54:54 [2] 8.48 km (6:28 / km) +126m 6:01 / km
ahr:143 max:185 shoes: Hyperspeed 5

Intervals 30:59 [4] 9.0 km (3:27 / km) +23m 3:24 / km
ahr:125 max:146 shoes: Hyperspeed 5

3x 3k intervals with Ivar at the track near Sognsvann. Legs felt good today.
10:17.1 -- 4:42 rest
10:24.9 -- 4:37 rest
10:18.4

Tuesday Oct 11, 2016 #

7 PM

Running 20:09 intensity: (4:04 @1) + (15:51 @2) + (14 @3) 4.07 km (4:57 / km) +36m 4:45 / km
ahr:144 max:167 shoes: Asics Noosa

Easy jog around the hood.

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