Training Log Archive: KipIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Strength 17:00 [4]
slept:9.0 weight:59.8kg (injured) (rest day)
Other (Stretches) 4:00 [1]
Sunday Nov 29, 2009 #
Running warm up/down (To track) 20:44 [2] 3.71 km (5:35 / km) +50m 5:14 / km
slept:10.0 weight:59.8kg (injured) shoes: Mizuno WR12 (2009)
Running warm up/down (Sprints) 2:52 [3] 0.46 km (6:14 / km)
shoes: Asics Hyperspeed 3
Intervals intervals (9*400m) 20:05 [5] 4.26 km (4:43 / km)
shoes: Asics Hyperspeed 3
Splits
37.54 + 39.88 = 77.42 --- (24)
39.79 + 40.48 = 80.27 --- (20)
40.30 + 39.73 = 80.03 --- (29)
38.62 + 39.98 = 78.60 --- (40)
39.15 + 40.10 = 79.25 --- (40)
38.15 + 40.60 = 78.75 --- (3:31)
39.45 + 40.23 = 79.68 --- (40)
38.32 + 40.10 = 78.42 --- (41)
37.45 + 40.72 = 78.17 --- (47)
Running warm up/down 19:44 [2] 3.15 km (6:16 / km)
shoes: Mizuno WR12 (2009)
Other (Stretches) 4:00 [1]
Saturday Nov 28, 2009 #
Running (Trails) long (Grass/Trails) 2:05:23 [2] 23.03 km (5:27 / km) +200m 5:13 / km
weight:60.4kg (injured)
Splits
1 24:24 (4.81km) (5.04m/km)
2 25:43 (4.78km) (5.23m/km)
3 25:06 (4.70km) (5.21m/km)
4 27:48 (4.89km) (5.41m/km)
5 22.21 (3.86km) (5.48m/km)
knee killing me.
Other (Stretches) 3:00 [1]
Friday Nov 27, 2009 #
Running (Trails) long (Trails/Grass) 1:28:39 [2] 18.05 km (4:55 / km) +150m 4:43 / km
slept:9.5 weight:60.5kg (injured) shoes: Thomas' Adidas XC
splits
1 22:49 (4.63km) (4.56m/km) (To Golf Course, most climb)
2 24.03 (4.92km) (4.53m/km) (Loop 1)
3 23.20 (4.76km) (4.54m/km) (Loop 2)
4 18.26 (3.76km) (4.56m/km) (back to home)
Was a lot faster today than last week, so maybe intensity 3, but decided to put it on 2.
Thursday Nov 26, 2009 #
Running warm up/down (On Track) 14:49 [2] 3.2 km (4:38 / km)
slept:9.0 weight:59.8kg (injured) shoes: Mizuno WR12 (2009)
1 1.55
2 1.52
3 1.52
4 1.50
5 1.50
6 1.49
7 1.49
8 1.49
Running Tempo tempo (Trial Time) 10:39 [4] 3.0 km (3:33 / km)
shoes: Asics Hyperspeed 3
Planned to do a 35 minute 10k time, with 84 seconds per lap. seemed do-able
Splits
1 84.49
2 84.00
3 86.08
4 84.75
5 86.42
6 86.80
7 85.40
7.5 41.49
9 seconds behind schedule. In this case, a time of 35.30 would happen.
Running warm up/down 21:21 [2] 3.28 km (6:31 / km)
shoes: Mizuno WR12 (2009)
Other (Stretches) 5:00 [1]
Strength ( 2 reps) 10:00 [4]
Wednesday Nov 25, 2009 #
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Supra
Orienteering race (Night) 57:10 [4] *** 6.9 km (8:17 / km) +200m 7:14 / km
slept:9.0 weight:59.9kg (injured) shoes: VJ Supra
*note* *seems like the length was 6.9 instead of 4.6, which makes sense, because i thought running 12min/k was a tad slow...*
Shape felt stiff. though its not usually the biggest issue when running night-orienteering.
Terrain had generally very little details, and many major paths, and the organizer said it would be B-level. But when running it, it was a brutal piece of orienteering. it was steep, it was in some places dence, and just very tough. I did whatever i could to run around on paths, but sometimes they were very difficult to see, which at one point i almost ran into a lake. that would have been embarassing.
Came 2nd.
Holmboe beat me with a staggering 6 minutes. 3 reasons for the bigger defeat was because:
1) the race was longer, so more minutes to be beaten by
2) he lives on the map
3) i had more mistakes than on any other race. Felt bad on my course-flow, and often couldnt get things to make sense.
Knee was not too good today.
Results:
http://brikkesys.no/strekk.php?user=dnvo&racedate=...
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WR12 (2009)
Tuesday Nov 24, 2009 #
Running (Trails) 24:03 [2] 4.84 km (4:58 / km) +80m 4:35 / km
slept:6.5 weight:59.8kg (injured) shoes: Thomas' Adidas XC
Time at 17.49 (23,6% slower than race pace)
Splits
3.23
7.58 (vs. 6.25)
3.16
1.13
4.42
0.40 (vs. 0.29)
2.49
Running warm up/down 17:35 [2] 2.73 km (6:26 / km)
shoes: Mizuno WR12 (2009)
Intervals ((500+2*1K)+(500+1K+500)) 23:50 [5] 4.76 km (5:00 / km) +90m 4:34 / km
shoes: Asics Hyperspeed 3
500m is a tad shorter than the first split of the 1000m. but the last split of the 1000m is the same as the 500m. this is due to that the last 1/5 of each loop is downhill, and it is bad for the legs to finish the interval)
10m climb each loop.
Splits
1) 079.29 (420m)
2) 103.43 (500m) + 94.40 (440m)
3) 101.17 (500m) + 93.00 (445m)
4) 081.62 (415m)
5) 103.76 (500m) + 95.29 (440m)
6) 080.30 (430m)
Intervals hills (Sprints) 7:01 [5] 0.6 km (11:44 / km) +60m 7:49 / km
shoes: Mizuno WR12 (2009)
Splits
1) 17.71 (71m)
2) 17.18 (65m)
3) 18.85 (69m)
4) 17.93 (67m)
Running warm up/down 12:25 [2] 1.79 km (6:56 / km)
shoes: Mizuno WR12 (2009)
8.44 back to club house
Other (Stretches) 5:00 [1]
Sunday Nov 22, 2009 #
Running (Trails) long (Trails/Grass) 1:35:29 [2] 17.8 km (5:22 / km)
slept:6.5 weight:62kg (injured) shoes: VJ Supra
Went for another long run on the golf course. Conditions were very nice (in the sense of running. it was actually rain and fog, but it was warm), and running on the grass felt like running on light marshes in them mountains. Really went well for my injury. Had no problems with my knee at all. only little/no pains when running
Splits
1) 24:06 (4.68km) (5.09m/km) (to golf course)
2) 24:58 (4.81km) (5.12m/km) (loop 1)
3) 26.21 (4.83km) (5.27m/km) (loop 2)
4) 20.02 (3.49km) (5.45m/km) (to home)
Other (Stretches) 5:00 [1]
Saturday Nov 21, 2009 #
Running warm up/down 21:54 [2] 4.07 km (5:23 / km)
slept:5.0 weight:61.1kg (injured) shoes: Mizuno WR12 (2009)
Splits:
1.53
1.55
Running warm up/down (Sprints) 4:06 [3] 0.68 km (6:04 / km)
shoes: Asics Hyperspeed 3
Intervals tempo (4*800m + 400m) 22:31 [5] 4.63 km (4:52 / km)
shoes: Asics Hyperspeed 3
Splits:
800m
1) 73.79 + 79.84 = 2:33.63 (1.56)
2) 73.23 + 79.50 = 2:32.73 (1.57)
3) 74.02 + 80.45 = 2:34.47 (1.55)
4) 76.05 + 78.95 = 2:35.00 (3.25)
400m
1) 32.67 + 34.98 = 67.65 (1.52)
800m suprisinly faster than before. usually they were around 2.40 this fall. Seems like I´ve stepped to a new level.
Running warm up/down 18:37 [2] 3.17 km (5:52 / km)
Note
Friday Nov 20, 2009 #
Running (Trails) long (Trails/Grass) 1:10:00 [2] 13.13 km (5:20 / km)
slept:5.0 weight:60.1kg (injured) shoes: VJ Supra
Had, for the first time, problem using my right leg properly when running the first few kilometres due to the injury. After it gotten warmed up, it felt better.
Was quite tired after 5 kilometres. Was doing around 5 min/k the first 4 kilometres with most of the course´s climb. Might be because of lack of sleep the past few nights.
Other (Stretches) 3:00 [1]
Thursday Nov 19, 2009 #
Note
slept:6.0 weight:60kg
Wednesday Nov 18, 2009 #
Running (Trails) warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Supra
Orienteering race (Night) 32:13 [4] **** 4.0 km (8:03 / km)
slept:12.0 weight:59.9kg (injured) shoes: VJ Supra
Temperature was warm: wopping 6 degrees.
Felt a bit tired from the day before, but ran okay. had some troubles on some controls as I felt there werent enough details.
I wasnt able to win. when i finished the organizer told me that one ran at 31 mins. So as I started early, i probably came at least 5th, maybe 10th.
RESULTS
http://brikkesys.no/result.php?user=obik&racedate=...
GRAPH - Top 5
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno WR12 (2009)
Tuesday Nov 17, 2009 #
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
(injured)
Intervals tempo (7*480m (+15m)) 25:00 [5] 3.5 km (7:09 / km) +105m 6:13 / km
shoes: Asics Hyperspeed 3
Intervals hills 8:00 [3] 0.5 km (16:00 / km)
(sick)
Other (Stretches) 5:00 [1]
Note
slept:6.0
Sleep:
from 1800-2400
from 1100-1200
from 1615-1730
Going to try to get a solid sleep tonight, and going to go for 8 hours of training this week.
Sunday Nov 15, 2009 #
Running warm up/down 25:24 [2] 4.05 km (6:16 / km)
(injured)
Running warm up/down (Sprints) 5:21 [3] 0.69 km (7:43 / km)
Intervals tempo (4*400m + 2*200m) 5:50 [5] 2.0 km (2:55 / km)
400m was planned 70 second + 110 s break = 3 min per interval
200m was planned 30 second + 90 s break = 2 min per interval
400m was achieved partially, but 200m a tad slower and a tad longer breaks. Had to stop short in the end because of fog ruining my run (really made a difference when this moist cloud came, and breathing was starting to become difficult)
400m
1) 35.29 + 35.10 = 70.39
2) 34.37 + 35.73 = 70.10
3) 35.99 + 36.91 = 72.90
4) 36.02 + 36.08 = 72.10
6 min break
200m
1)31.93
2)33.50
First time running 200m intervals, and the funny part about them is that they arent that bad when running them, but you feel it right after you´ve run it.
Running warm up/down 22:27 [2] 3.19 km (7:02 / km)
Other (Stretches) 10:00 [1]
Saturday Nov 14, 2009 #
Running 56:34 [2] 10.66 km (5:18 / km)
(injured)
Knee feeling actually quite fair today. The pains in the start werent that bad, and after being warmed up i didnt have too much problems running on it.
Other (Stretches) 2:00 [1]
Strength intervals (5 Reps) 20:00 [4]
Note
Thursday Nov 12, 2009 #
Running (Trails) 49:47 [2] 8.68 km (5:44 / km) +100m 5:25 / km
weight:60.3kg (injured) shoes: Mizuno WR12 (2009)
Wednesday Nov 11, 2009 #
Note
(injured) (rest day)
Tuesday Nov 10, 2009 #
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
Intervals tempo (500m + 4(1000m)) 30:40 [5] 4.5 km (6:49 / km) +180m 5:41 / km
On road and about 10 metre climb per loop with 2 loops per km
Intervals hills (4 * 50m) 6:00 [5] 0.2 km (30:00 / km) +80m 10:00 / km
Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
Other (Stretches) 5:00 [1]
Note
(injured)
So plan is the next few weeks:
-stretching
-icing
-leg extensions to train the quadriceps.
Sunday Nov 8, 2009 #
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
Running (Trails) warm up/down 15:00 [2] 1.5 km (10:00 / km)
Orienteering race (Jættemilen) 2:00:59 [4] *** 20.0 km (6:03 / km) +150m 5:50 / km
spiked:45/47c slept:7.0 weight:59.1kg shoes: VJ Supra
1) this years competition was a lot higher than usuall. in 2003, the winning time on the same terrain on a 19.5km course was 1:53: this year on a 20.0km was 1:42 (thats insane. almost under 5m/k). 3 runners had below 1:50
2) I had two major mistakes. a 1:30 minute error on 13th where i just followed some wrong people then realising i was doing something really stupid. i was able to relocate very quickly, but it was a long way around. A 45 second error on 17th where i went in too early, and had to do some relocating again.
Ran with VJ Supra, and went for the white orienteering suit, and Maxim Gel three pack (was that grapefruit flavour, it tasted like shit...)
This years course had a butterfly forking after the first control, then a split foring later on. I managed to get well in the pack in the beginning. Was doing well on my own forking, but actually was over a minute behind overall, so had bad forking people. Most of the race was fun, and i had fun all the way untill 31st control.
This was right after the last forking and last drinking station. I was in a pack with 3 other H17-20 runners (plus a H40 runner), and that was not as fun... I then had to figure out how to get rid of them so i wouldnt have to battle them in the end. I chose to run fast on the road on a long leg (ironically after the H40 runner said that now is the hardest part of the course: where we´ve run 15km and still 5km to go) . it worked partially as i did get a 15 second head start, but the H40 runner and after a while a H17-20 caught up to me and i was thinking: "shit". Another 10 controls went and i was getting worried and really tired. Another semi´-long leg went and i felt i was running faster than the H17-20 runner. I thought this was my chance, so did everything i could to nail the last two controls. on the second last control i thought he was just behind me, so i just sprinted up to the last control, and the control after that, beating him with 30 seconds (That´s RIGHT bitches!) Not only that, looking at the splits they were the best splits of them all. i even beat the fastest guy on the course.
Result
place:10/25
time: 2:00:59
site. http://www.orientering.dk/ok-73/loeb/jm2009/ (goto resultatliste)
Summary:
the race was OK. I finished 2 minutes behind Juveli who beat me with 25 minutes on Blodslitet, and beat Haverstad with 15 minutes, who beat me with 30 seconds on Blodslitet. There is no doubt im more specialized in danish terrain than norwegian terrain, so if im able to convert this in norway, i should be fine. I might have been able to run below 2 hours if i hadnt made any mistakes, but on the other hand, from the 30st control and on i was pushed by the other runners. Comparing with Juveli, I was 4 minutes behind him on 31st control, but only 2 minutes in the finish, so it did make an impact.
Saturday Nov 7, 2009 #
Orienteering 45:00 [2] *** 5.0 km (9:00 / km) +35m 8:42 / km
(rest day) shoes: VJ Supra
Friday Nov 6, 2009 #
Running (Trails) 46:00 [2] 7.0 km (6:34 / km)
shoes: Mizuno WR12 (2009)
Wednesday Nov 4, 2009 #
Running (Trails) warm up/down 10:00 [2] 1.0 km (10:00 / km)
Orienteering race (Night) 36:41 [4] *** 4.5 km (8:09 / km)
shoes: VJ Supra
The map sucked. Made in 2000, and many newer sprint map versions has been made since then.
The race went OK. had some mistakes, mostly due to that the map was a bit unclear. Many times i couldnt find the control even though i was on the location.
I didnt win today; 2nd at best. think i was beaten by one by 3 whoping minutes. Didnt seem like I ran any faster than him, if not slower, although i did have some mistakes. Looking at the graph, I was ahead of him halfway, but started to lose it in the end.
Results:
http://brikkesys.no/result.php?user=dnvo&racedate=...
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
Note
rhr:45 weight:61.2kg (injured)
Tuesday Nov 3, 2009 #
Running warm up/down 13:51 [2] 1.92 km (7:13 / km) +60m 6:14 / km
Intervals tempo (7*480m (+15m)) 24:29 [5] 4.55 km (5:23 / km) +105m 4:49 / km
Splits
1) 1.41 (1.19) (3.00)
2) 1.50 (1.10) ( " )
3) 1.53 (1.07) ( " )
4) 1.53 (1.07) ( " )
5) 1.54 (1.12) (3.07)
6) 1.53 (1.28) (3.22)
7) 1.47 (4.12)
A tad slower than two weeks ago. three reasons:
1) racing flats two weeks ago, mizuno today.
2) raining today, so a tad more slippery
3) colder, so more clothes, and more weight.
The shape is just as awesome as it were two weeks ago, so im not worried.
Intervals hills (Sprints) 8:26 [5] 0.5 km (16:52 / km)
Running warm up/down 12:50 [2] 1.81 km (7:05 / km)
Other (Stretches) 5:00 [1]
Sunday Nov 1, 2009 #
Running (Trails) warm up/down 40:00 [2] 7.0 km (5:43 / km)
I was, mildly said, pissed.
Orienteering race (Frost Sprinten) 1:01:04 [4] *** 6.1 km (10:01 / km) +250m 8:19 / km
weight:60.1kg shoes: VJ Supra
Felt okay running the course. mostly long legs. Caught up to one person at contol 3, and it helped me the rest of the course.
I won this race with 1:30 minute, because: I´m awesome
http://www.roykenolag.no/frostsprinten/2009/result...