Training Log: tnipen

In the last 7 days:

activity	#	time	miles		km		climb
Orienteering	6	5:35:59	21.62	(15:32)	34.79	(9:39)	436	111c
Running	2	1:27:18	6.88		11.07
Trail running	3	1:08:07	5.53	(12:19)	8.9	(7:39)
Threshold	1	22:00	3.08	(7:09)	4.95	(4:26)
Total	12	8:33:24	37.1		59.71		436	111c

2:17

0:00

Wednesday Jul 9
	Note

	VBIL Sandermosen
Tuesday Jul 8
	Orienteering 1:38:00 [2]**** 8.3 km (11:48 / km) +436m 9:21 / km
	18c shoes: New Balance crazy terrain runn
	Orienteering on the new Kolsaas map with Mathias and Louise. Did some sections where we raced 2-3 controls at a time (where tour-o controls existed), and some sections where we alternated (where no controls in the forest existed). Pretty hardcore terrain -- a bit like the Squamish Chief in some areas.

	C • Hi, how are you? When are y... 1
	Trail running 39:00 [2] 4.6 km (8:29 / km)
	shoes: New Balance crazy terrain runn
	To and from the orienteering training.
Monday Jul 7
	Orienteering 50:00 [3]*** 5 km (10:00 / km)
	28c shoes: John's Nike shoes
	Placed control's for Louise's test course at Veritasskogen. Re-ran the 2007 Norwegian Sprint Champs qualification race. Good time by Louise for the summer conditions, 17:25. Louise's routes:
	Running warm up/down 1:19:18 [2] 11.07 km (7:10 / km)
	shoes: John's Nike shoes
	Warm up / down to Veritasskogen.
Sunday Jul 6
	Orienteering 1:06:31 [3]*** 7.24 km (9:11 / km)
	17c shoes: New Balance crazy terrain runn
	Orienteering at Bergermoen, doing the last part of the 2007 Norwegian selection race for WOC I did last year. Nice fast terrain. Ran with Louise, doing a couple of controls at a time and discussing.
	Note

	Hardcore CatchingFeatures party with my brother and Louise in the evening.
Saturday Jul 5
	Orienteering 45:28 [4]**** 6 km (7:35 / km)
	21c shoes: New Balance crazy terrain runn
	Ran the World Cup middle distance course from O-festivalen. A few controls where I'm not sure I was at the right spot, difficult to know without flags there. Ran hard in the beginning, a little tired in the middle, but ok on the last loop. Knew all the good route choices from looking at routegadget earlier. My dad borrowed the GPS today.
	Running warm up/down 8:00 [2]
	shoes: New Balance crazy terrain runn

Friday Jul 4
	Orienteering 55:04 [3]*** 5.75 km (9:35 / km)
	12c shoes: New Balance crazy terrain runn
	Orienteering at Burudvann with Louise. Did a couple of tour-o controls. Nice open forest in sections. Routes: (5min/km, 10min/km)
Thursday Jul 3
	Orienteering 20:56 [4]***** 2.5 km (8:22 / km)
	15c shoes: New Balance crazy terrain runn
	Orienteering at Dalivann. Gave Mathias the GPS watch. Mathias in good shape despite lack of running for a while. He'll be back in shape soon. His routes (yellow 5min/km, black 10min/km): Splits: Me M L 040 037 053 126 147 128 053 032 047 044 106 ------ 119 211 411 123 106 112 101 056 107 125 143 137 117 121 115 118 123 123 050 050 054 128 141 139 208 242 219 311 143 210 112 214 148 041 132 056
	Trail running warm up/down 20:00 [2] 3 km (6:40 / km)
	shoes: New Balance crazy terrain runn

	Threshold 22:00 [4] 4.95 km (4:27 / km)
	shoes: John's Nike shoes
	In the afternoon: 4 by 4 min intervals with Louise on the trails in Daeliskogen, except I kept running in the 2 minute breaks. Louise in quite good shape: 968m, 947m, 996m, 968m.
	Trail running warm up/down 9:07 [2] 1.3 km (7:01 / km)
	shoes: John's Nike shoes

Next Up

1w, 0d: VBIL Bogstad
1w, 5d: Oringen 2008 Y
3w, 0d: Nordvestgaloppen 2008 Y
All Upcoming

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Oslo, Norway Fair 68°F (feels like 68F) Humidity: 46%, Winds: 5mph Useful Daylight: 2:38 AM - 0:01 PM more details Weather data provided by weather.com®

Wednesday Jul 9	72 F Mostly Sunny	20%
Thursday Jul 10	74 F Partly Cloudy	20%
Friday Jul 11	64 F Showers	60%
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