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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Aug 4:

activity # timemileskm+mload
  Stroller-running2 2:23:37 13.86(10:22) 22.31(6:26) 26416.2
  Running2 1:44:25 11.15(9:22) 17.94(5:49)20.9
  Tempo2 51:55 8.79(5:55) 14.14(3:40) 26241.5
  Orienteering1 32:42 4.58(7:09) 7.36(4:26) 4012.4
  Total5 5:32:39 38.38(8:40) 61.76(5:23) 56691.1

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Saturday Aug 3 #

12 PM

Tempo 23:49 [4] 6.26 km (3:48 / km) +162m 3:22 / km
ahr:178 max:186 shoes: Altra racing flats

3 times around the lot loop. Goal was to match Mathias' three loop record, or at least do better than last time. Happy with the times today, and felt strong. 2:15 rest. Ran with inovate on the first one and tested the racing flats on the last two. Don't think it makes much of a difference.

7:44, 7:44, 7:48 on the Strava segment, about 13s total behind Mathias.

Running warm up/down 54:25 [2] 7.94 km (6:51 / km)
shoes: Inov8 orange 2017

Friday Aug 2 #

12 PM

Stroller-running 1:06:52 intensity: (51:21 @1) + (15:31 @2) 10.03 km (6:40 / km) +171m 6:09 / km
ahr:125 max:154 shoes: Timp

Easy run from Steinbruvann towards Lilloseter from the back. Turned around at the dead end. Met Ivar at the end, he had taken the train to Movatn and swimran to Steinbruvann, by swimming in 8 lakes and running another 10 k.

Thursday Aug 1 #

11 AM

Stroller-running 1:16:45 intensity: (1:13:32 @1) + (3:13 @2) 12.28 km (6:15 / km) +93m 6:01 / km
ahr:125 max:160 shoes: Altra Duo

Easy run with Tessa from playing at Tøyenparken, up along Alna river and back the same way.

Wednesday Jul 31 #

5 PM

Orienteering 32:42 intensity: (27 @1) + (10:41 @2) + (17:39 @3) + (3:46 @4) + (9 @5) 7.36 km (4:26 / km) +40m 4:19 / km
ahr:164 max:189 shoes: Timp

Veritas orienteering race at Bjølsen parken. Nice urban extended sprint. Felt a bit out of practice at the beginning, but it became a bit more smooth later in the course. Fastest time on the course by about a minute. Results and map.

Tuesday Jul 30 #

4 PM

Tempo 28:06 [4] 7.88 km (3:34 / km) +100m 3:21 / km
ahr:135 max:182 shoes: Altra One

4x7 min tempo intervals with Mathias in Frognerparken. Used to run this loop a lot when I lived near the park a few years ago. Thought we had run ridiculously fast times, but turned out I forgot where the loop ended. Still decent times.

Running warm up/down 50:00 [2] 10.0 km (5:00 / km)
shoes: Altra One

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