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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending May 13:

activity # timemileskm+mload
  Orienteering3 2:31:46 15.72(9:39) 25.3(6:00) 54094.7
  Running4 1:23:55 9.57(8:46) 15.41(5:27) 12021.4
  Trail running1 26:01 3.01(8:39) 4.84(5:22) 644.1
  Tempo1 19:24 2.65(7:19) 4.27(4:33) 8015.5
  Total5 4:41:06 30.95(9:05) 49.82(5:39) 804135.7

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MoTuWeThFrSaSu

Sunday May 13 #

11 AM

Tempo 19:24 [4] 4.27 km (4:33 / km) +80m 4:09 / km
ahr:153 max:185 shoes: Inov8 red

Fast warm up to Grinda (17:30) then two times around the lit loop. 9:33 and 9:51. A bit tired after yesterdays race but still pushed hard. Nice tempo loop, think I will try to do this workout more.

Running warm up/down 43:25 intensity: (25:55 @2) + (17:30 @3) 8.41 km (5:10 / km) +120m 4:49 / km
shoes: Inov8 red

Saturday May 12 #

11 AM

Orienteering 1:13:42 intensity: (32 @1) + (14:35 @2) + (44:01 @3) + (14:34 @4) 11.13 km (6:37 / km) +309m 5:49 / km
ahr:167 max:182 shoes: Icebug blue 2017

Nydalten from Korsvål skole. Always fun to have a big race in home terrain :) Decent race, faded a bit on the second half, and had a few smaller mistakes, but overall pretty good. 2nd place, about 4 mins back.
Map and results.

Running warm up/down 5:30 [3] 1.0 km (5:30 / km)
shoes: Icebug blue 2017

Thursday May 10 #

12 PM

Orienteering 1:02:32 [4] 10.7 km (5:51 / km) +153m 5:27 / km
ahr:162 max:182 shoes: Icebug blue 2017

Eikerløpet just west of Hokksund, the same place as the world champs in 1978. Super nice open terrain. A good race, except a 1:15 mistake on #2 and a few other smaller mistakes, but decent speed. Legs tired at the end and felt I couldn't quite keep it all the way in. Need to get in a bit better terrain shape to finish strong. 11 minutes behind the best.

Results and map.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebug blue 2017

Tuesday May 8 #

6 PM

Orienteering race 15:32 [4] 3.47 km (4:29 / km) +78m 4:02 / km
ahr:141 max:161 shoes: Inov8 red

Oslo City Cup final at Ellingsrudåsen.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 red

Monday May 7 #

4 PM

Trail running 26:01 intensity: (11:23 @1) + (14:23 @2) + (15 @3) 4.84 km (5:22 / km) +64m 5:02 / km
ahr:145 max:168 shoes: Asics Cumulus

Easy run from work to home.

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