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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Dec 25, 2016:

activity # timemileskm+mload
  Trail running4 3:44:13 16.08(13:57) 25.88(8:40) 52544.3
  Orienteering1 46:42 3.61(12:56) 5.81(8:02) 20418.7
  Intervals2 38:40 6.98(5:32) 11.24(3:26)38.7
  Running1 30:00 3.11(9:39) 5.0(6:00)6.0
  Total5 5:39:35 29.78(11:24) 47.93(7:05) 728107.7

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MoTuWeThFrSaSu

Sunday Dec 25, 2016 #

2 PM

Trail running 35:33 intensity: (6:19 @1) + (29:12 @2) + (2 @3) 5.24 km (6:47 / km) +103m 6:11 / km
ahr:146 max:163 shoes: Icebugs orange 2015

Easy run with Louise and Mathias on small trails in Dæliskogen.

Saturday Dec 24, 2016 #

2 PM

Trail running 1:21:21 intensity: (34:20 @1) + (29:23 @2) + (17:37 @3) + (1 @4) 8.1 km (10:03 / km) +335m 8:19 / km
ahr:142 max:174 shoes: Icebugs orange 2015

Easy run with Louise and Mathias to Kolsås to view the sunset.

Thursday Dec 22, 2016 #

4 PM

Intervals 28:40 [5] 8.74 km (3:17 / km)
ahr:129 max:156 shoes: Hyperspeed 5

8x2 laps with NSK. Hoping to run about the same as two weeks ago, but Mathias, Anders, and Alan wanted to run significantly faster. Fell of the back after about 4-5, and suffered through the last 3. Still, quite a lot faster than two weeks ago :)

3:37.4 -- 1'22
3:33.9 -- 1:16
3:33.7 -- 1'26
3:34.9 -- 1'25
3:36.1 -- 1'25
3:37.3 -- 1'22
3:37.8 -- 1'22
3:36.9
Avg: 3:36.0

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

Tuesday Dec 20, 2016 #

6 PM

Orienteering 46:42 [3] 5.81 km (8:02 / km) +204m 6:50 / km
ahr:148 max:177 shoes: Icebugs blue 2015

Orientering training with headlamps with BSK. Mass-start training where the first person at each control had to wait until everyone else had passed (plus 15 s). Battled it out with Mathias and the BSK girls .

Had forgotten my compass today, so I set my GPS watch to show heading. Still quite challenging, but the navigation was good today, maybe I should train more without a compass.

Trail running warm up/down 38:57 [2] 3.39 km (11:29 / km)
shoes: Icebugs blue 2015

Monday Dec 19, 2016 #

Note

Its really time to retire the Icebugs shoes. 1200+ km is pretty good for orienteering shoes. There are many spikes missing and the ones remaining are very dull.
6 PM

Trail running 1:08:22 [2] 9.15 km (7:28 / km) +86m 7:08 / km
ahr:153 max:189 shoes: Icebugs blue 2015

Did an interval session with Mikael, HM, and Mathias inspired by Gilles's idea of chasing down Strava segments (King of the mountain). I mistakenly forgot my headlamp at home, so it was hard to participate in the technical segments. We made our own segment in Langmyra, which I dont' think anyone will attempt... at least not in the summer. Mikael managed to get KOM on one segment. Legs felt pretty tired today.

Intervals 10:00 [5] 2.5 km (4:00 / km)
shoes: Icebugs blue 2015

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