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Training Log Archive: Kip

In the 31 days ending Dec 31, 2009:

	activity	#	time	miles		km		+m
	XC-Skiing	5	10:28:43	60.38	(10:25)	97.18	(6:28)	1430
	Running	13	9:37:12	62.76	(9:12)	101.01	(5:43)	770
	Running (Trails)	5	5:20:04	33.6	(9:32)	54.07	(5:55)	260
	Orienteering	5	3:50:00	17.42	(13:12)	28.04	(8:12)	450
	Intervals	6	2:11:42	16.06	(8:12)	25.85	(5:06)	350
	Running (Terrain)	1	1:58:24	6.0	(19:44)	9.66	(12:15)	400
	Other	8	53:00
	Strength	1	25:00
	Total	25	34:44:05	196.24		315.81		3660
	[1-5]	25	34:18:05
averages - sleep:7.8 weight:60kg

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Thursday Dec 31, 2009 #

Note

Driving to the mountains. Luggage had to be picked up later by someone else as there were no room in the car, so had problems to train today.

Wednesday Dec 30, 2009 #

XC-Skiing 45:00 [1] 2.5 km (18:00 / km)

Teaching a canadian guy how to ski. Went through some back-country trails, so had an amusing time.

Tuesday Dec 29, 2009 #

XC-Skiing long 2:18:45 [2] 24.37 km (5:42 / km) +300m 5:22 / km
slept:7.5 weight:59.7kg

Skiied with Thomas and Øystein from Stein through Burudvannet, up to Vensåssetra, then towards triungsvannet and finnished off at Brunkollen, and went back from there.

Really cold with -14 outside, with clear sky, and the conditions were perfect. The tracks were prepared this morning, so the tracks were exactly like in the movies. Plus, for some reason, there were free food at brunkollen.

Felt okay today, felt cold, but had steady pace.

Sunday Dec 27, 2009 #

XC-Skiing long 1:47:47 [2] 17.55 km (6:08 / km) +200m 5:49 / km
slept:7.5 weight:58.8kg

Skied from Solihøgda to Sørsetra with Thomas and Dad. A bunch of new snow, but the tracks were groomed recently. The snow was very soft, so it was a tad slow, and especially off the track.

Mostly slow people out today; old people and families. So did a lot of switching and whatnot.

Form felt a bit tired. Felt like i had overused the underside of the thighs, like as if i had streched them. So tried to take it easy up hills, or when using legs in general.

Weight at an all-time low, within last 3 years.

Saturday Dec 26, 2009 #

Running (Terrain) long (Snow) 1:58:24 [2] 9.66 km (12:15 / km) +400m 10:09 / km
slept:7.5 weight:59.3kg shoes: VJ Supra

Ran from home through some little/un used trails, and after 1km took off on the terrain. Came accros the north of dæliskogen and up to the top of Kolsås, on continued on top of kolsås untill we took a trail down to Dalbo. Then ran back.

Very tough today. 60cm new snow on top, plus some old snow below it to make it just a lot harder.

Friday Dec 25, 2009 #

XC-Skiing 10:00 [2] 0.8 km (12:30 / km) +30m 10:32 / km
weight:59.5kg

From Steinshøgda. Written that it was groomed, but they hadnt. So we turned back after 400m, and decided to go to fossum instead.

XC-Skiing long 2:25:11 [2] 23.0 km (6:19 / km) +500m 5:42 / km

Skiing with dad and Thomas from Fossum past Østernvann, Triungsvann, a loop up to a view point and home back past triungsvann again. A lot of new snow. Insane amount of people out skiing today!

Felt great. No feeling of injury, so skiing would be a great way to avoid further damage.

Thursday Dec 24, 2009 #

Running (Trails) long (Trails/Snow) 1:17:05 [2] 13.07 km (5:54 / km)
slept:6.0 weight:59.3kg shoes: VJ Supra

Took a long christmas run with thomas. Just snowed yesterday with about 15-20cm new snow. So running in about 30-40cm of snow. Very tough.

Splits
1) 17:13 (2.84km) (6.03min/km) (Up to around Stein)
2) 09:33 (1.85km) (5.19min/km) (To Golf Course)
3) 29:35 (4.75km) (6:14min/km) (Loop 1)
4) 20:43 (3.62km) (5:43min/km) (To Home)

Really struggled with my left knee. Seems like there is some popping in the bones or veins. Have had the same problem with my right in October, and it seemed more severe then, so hoping it will go away, and not develope to another runners knee.

Other (Stretches) 3:00 [1]

Stretched the tendons, and other muscles.

Wednesday Dec 23, 2009 #

Running warm up/down 18:08 [2] 3.32 km (5:28 / km)
slept:7.0 weight:59.6kg shoes: Mizuno WR12 (2009)

Running warm up/down (Sprints) 2:25 [3] 0.37 km (6:34 / km)

Intervals intervals (2*400m 2(200/200)) 9:30 [5] 1.6 km (5:56 / km)
shoes: Asics Hyperspeed 3

Did 2*400m + 2(200/200) on snow-covered track. Most unsuccesful attempt on training.

Splits
(200m + 200m = 400m)
41.84 + 42.35 = 84.19 --- (0:39.22)
44.88 + 44.95 = 90.83 --- (2:27.45)

(200/200)
41.40 / 55.37
44.38 / 68.65

Had planned a lot more than that, but first of all: the snow made it really difficult to get some constant times, and didnt really have anything to relate. it seems like its 10-15 seconds slower with snow on.

But the main problem was that my left knee was being a bitch, and I decided to stop. Could feel it on my warmup sprints, so hoped it would pass away, which it did a little after 200m of intervals, but started to act up again on the beginning of the next interval. Going to take a closer look.

Running warm up/down 19:44 [2] 3.26 km (6:03 / km)
shoes: Mizuno WR12 (2009)

Other (Stretches) 4:00 [1]

Tuesday Dec 22, 2009 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Hyperspeed 3

Orienteering race (Bingo-Sprinten) 37:55 [4] 4.0 km (9:29 / km)
shoes: Asics Hyperspeed 3

Tyrving´s yearly bingo-sprint. This year they chopped up the map, and put it in different pieces. Thought it was pretty cool.

Mass start, and for the most part, was with Anders, Torgeir and Bjørn. Fast speed.

The controls were a piece of cardboard with a letter on it, and they were really hard to see. often it would end up with more people catching up. at control 11, the control was in the woods, and hard to find. ended up with bjørn having a 200 meter head start, and me having about 100m more against torgeir and Anders. but the next two controls were so well hidden that there was about 8 people looking for the last control.

Map:

Monday Dec 21, 2009 #

Running long 1:13:01 [2] 14.61 km (5:00 / km) +300m 4:32 / km
(sick) shoes: Mizuno WR12 (2009)

Ran towards kirkerudbakken, the to Kolsås, and then up north untill i reached as far north as possible in the kolsås residential before coming to that dead-zone between bærumsverk.

Really cold (-7), but felt good when running

Splits
1) 16:48 (3.51km)
2) 06:53 (1.44km)
3) 09:08 (1.82km)
4) 40:10 (7.83km) (5:08m/km)

Other (Streches) 3:00 [1]

Friday Dec 18, 2009 #

Other (Stretches) 10:00 [1]
(sick)

Thursday Dec 17, 2009 #

Running long 1:12:06 [2] 15.07 km (4:47 / km) +150m 4:33 / km
weight:60.2kg shoes: Mizuno WR12 (2009)

Crazy cold today. -8 with high humidity and bad wind conditions.

Took a loop towards Rykinn and after getting to Kolsås, decided to take an alternate route back home on some small roads on the hill side.

Other (Stretches) 3:00 [1]

Wednesday Dec 16, 2009 #

Running 43:49 [3] 10.48 km (4:11 / km) +200m 3:49 / km
weight:60kg shoes: Mizuno WR12 (2009)

Ran a loop towards Kirkerud and Rykinn

-3, with a few cm of snow on the ground.

felt okay.

Splits:
nr. time ---- km ------- m/km -----best m/km
1) 14.08 (3.50km) (4:03m/km) (3:12m/km)
2) 05.52 (1.47km) (4:00m/km) (3:24m/km) (slight climb)
3) 08.12 (1.81km) (4:31m/km) (3:11m/km) (a lot of climb)
4) 15:36 (3.70km) (4:13m/km) (3:20m/km) (rolling hills)

Tuesday Dec 15, 2009 #

Running warm up/down 13:39 [2] 2.1 km (6:30 / km)
slept:8.0 weight:60kg shoes: Mizuno WR12 (2009)

Intervals hills (5*850m, 40m+) 29:17 [5] 5.05 km (5:48 / km) +200m 4:50 / km
shoes: Mizuno WR12 (2009)

Ran at Jongskollen against Henning, Morten and Gunnar.

This interval had flat first 300m, then uphill 250m, then flat 300m

Was tied with morten on the first one, but after he changed to spikes, it was impossible to get near him. had problems on the third interval, and after a successful 4th interval, i got stiches, and started to collapse up the hill, and wasnt able to push it.

Splits
1) 3:16.74 --- (2:39)
2) 3:18.74 --- (2:15)
3) 3:27.76 --- (2:27)
4) 3:17.68 --- (2:30)
5) 3:36.03 --- (2:27)

Running warm up/down 8:40 [2] 1.39 km (6:14 / km)
shoes: Mizuno WR12 (2009)

Monday Dec 14, 2009 #

Note
slept:5.5 weight:60.4kg (rest day)

Sunday Dec 13, 2009 #

XC-Skiing warm up/down 26:00 [0] 2.36 km (11:01 / km)
slept:5.0 weight:60.2kg

From car to ski trail, and back.

XC-Skiing long (Skate) 1:33:00 [2] 13.39 km (6:57 / km) +400m 6:03 / km

Made an attempt to ski to up to Heggelivannet. Conditions were terrible. Icy the first 30-45 minutes, and the skatepart of the trails were rough. It got better on the top, but the conditions werent perefect.

Used muscles that usually never use. Very tired on the legs and the upper arms.

XC-Skiing long 1:03:00 [2] 13.21 km (4:46 / km)

Saturday Dec 12, 2009 #

Running 21:01 [2] 3.75 km (5:36 / km)
slept:9.0 weight:60.2kg shoes: Mizuno WR12 (2009)

To Nadderud and a loop around the track at 2:18

Running warm up/down (Sprints) 4:49 [3] 0.52 km (9:16 / km)
shoes: Mizuno WR12 (2009)

Intervals tempo (11*400m) 26:41 [5] 5.43 km (4:55 / km)
shoes: Asics Hyperspeed 3

Did 2 sets of 6*400m with very short breaks, and a longer break between each set. Times were set at 78-80 with 40s breaks and 3 min break between set. Interval times were a bit faster, so breaks tended to be longer (for the sake of round numbers). average pace at 76 seconds at 3:10min/km

Splits (200 + 200)
Set 1
1) 37.49 + 39.60 = 77.09 --- (0:44)
2) 37.00 + 38.33 = 75.33 --- (0:43)
3) 37.25 + 38.73 = 75.98 --- (0:43)
4) 37.70 + 38.70 = 76.40 --- (0:42)
5) 37.34 + 38.33 = 75.67 --- (0:45)
6) 36.46 + 37.78 = 74.24 --- (3:46)

Set 2
1) 37.02 + 38.93 = 75.95 --- (0.43)
2) 37.93 + 40.12 = 78.05 --- (0:41)
3) 37.18 + 37.82 = 75.00 --- (0:45)
4) 37.51 + 39.23 = 76.74 --- (1:42)

5) 37.78 + 39.05 = 76.83 --- (1.25)

If i can run these times at a 1000m interval i´ll be very happy. I still think this kind of interval has a bit faster pace.

Usually I quit the interval session because my body generaly feels tired, but in this kind of interval i stopped short because the legs started to get stiff, and there wasnt really any more power in the legs towards the end (especially noticed on the last 200m). Started to need longer breaks, and decided to stop after 5 on set 2.

Running warm up/down 20:53 [2] 3.22 km (6:29 / km)
shoes: Mizuno WR12 (2009)

Friday Dec 11, 2009 #

Running (Trails) long (Trails/Grass) 1:11:38 [2] 12.8 km (5:36 / km) +100m 5:23 / km
slept:9.0 weight:60.2kg shoes: VJ Supra

Ran the usual long route to the golf course. one loop. feeling tired

Splits
1) 26.04 (4.64km) (To golf course)
2) 25.58 (5.70km) (around golf course)
3) 19.34 (3.46km) (back home)

Thursday Dec 10, 2009 #

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
weight:59.9kg shoes: Mizuno WR12 (2009)

Orienteering race (Night - Streets) 37:55 [4] *** 5.8 km (6:32 / km) +150m 5:47 / km
shoes: VJ Supra

Ran Tyrvings first yearly winter-runs. Two loops with 3Km each. Mostly route choice legs, and less technical controls.

Some very difficult ones, but the main ideolofy behind each choice was to avoid as much hills as possible. Comparing with Jim Øystein afterwards I was slaughtered on the uphill legs, and about 4 seconds behind each control where there wasnt a major part of hills.

Results

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: VJ Supra

Running warm up/down 13:32 [2] 2.22 km (6:06 / km)
shoes: Mizuno WR12 (2009)

Other (Stretches) 2:00 [1]

Wednesday Dec 9, 2009 #

Running warm up/down 34:16 [2] 5.71 km (6:00 / km)
slept:10.0 weight:60.4kg shoes: Mizuno WR12 (2009)

Orienteering race (Night) 31:30 [4] **** 4.5 km (7:00 / km)
shoes: VJ Supra

Running warm up/down 45:00 [2] 6.2 km (7:15 / km)
shoes: Mizuno WR12 (2009)

Tuesday Dec 8, 2009 #

Running warm up/down 36:07 [2] 6.19 km (5:50 / km)
slept:10.0 weight:59.7kg (injured) shoes: Mizuno WR12 (2009)

warmup from home to clubhouse to interval section

splits
1 20:00 (3.72km) (5:23m/km)
2 16:07 (2.47km) (6:31m/km)

Intervals tempo (500m + 4(1000m) + 500m) 25:29 [5] 5.23 km (4:52 / km) +150m 4:16 / km
shoes: Asics Hyperspeed 3

Did 500m + 4*1000m + 500m (15m climb per loop of 500m)

Felt recovered. During warmup left leg felt a bit stiff. During the intervals, it was the legs that became the problem first rather than the breathing.

Splits
500m (426m)
1) 1:26.17 --- (1:03)

1000m (485m + 435m)
1) 1:39.83 + 1:28.52 = 3:08.38 --- (2:02)
2) 1:38.58 + 1:31.85 = 3:10.43 --- (1:56)
3) 1:38.76 + 1:32.97 = 3:11.73 --- (1:59)
4) 1:41.55 + 1:34.60 = 3:16.15 --- (1:57)

500m (419m)
1) 1:23.92 --- (0:55)

Since this was on roads, it was impossible to tell if i was behind or infront of schedule. Also, some intervals could have started or ended in different locations.

Very close to Morten this time. Every interval within 5 meters. The defeats are usually within the last 100m, so i should be better at finishing off.

Running warm up/down 25:16 [2] 4.14 km (6:06 / km) +120m 5:20 / km

Running back home

Note

Injury report:

Knee unjury seems to have faded. I can feel it usually when waking up or putting weight on it the wrong way, but had no problems when running, and didnt really feel the pain at all. So positive signs.

Training report:
7 minutes ahead of scheduled 9:20-9:50

Monday Dec 7, 2009 #

Note
slept:4.0 weight:61kg (injured) (rest day)

Rest day. Very tired from last week, and seems like this week will be the toughest week yet, with 3 consecutive high intensity workout days in a row, and 4 in total this week.

I have planned this week to reach around 9:20-9:50

Sunday Dec 6, 2009 #

Running warm up/down 18:20 [2] 3.25 km (5:38 / km)
slept:9.0 weight:60.4kg (injured) shoes: Mizuno WR12 (2009)

Feeling tired, and "uncomfortable knees". 4 degrees, very nice outside.

Running warm up/down (Sprints) 3:00 [3] 0.4 km (7:30 / km)
shoes: Mizuno WR12 (2009)

4 quick sprints

Intervals tempo (20*100m) 15:15 4.0 km (3:49 / km)
shoes: Asics Hyperspeed 3

Ran intervals with Jim Øystein and Torbjørn. Interval time set at 18s 100m sprint with 25s 100m jogs. New type of interval to me, and it was tough because of the limited breaks and the high speed during the intervals.

-------- Jog ---- Interval
01 --- (30.8) --- 16.30
02 --- (25.9) --- 18.58
03 --- (24.7) --- 18.72
04 --- (24.5) --- 18.50
05 --- (24.7) --- 18.15
06 --- (25.1) --- 18.67
07 --- (25.2) --- 18.75
08 --- (25.3) --- 19.11
09 --- (25.6) --- 18.91
10 --- (24.1) --- 20.05
11 --- (27.2) --- 20.00
12 --- (26.7) --- 19.39
13 --- (27.7) --- 19.18
14 --- (27.6) --- 19.28
15 --- (27.7) --- 18.85
16 --- (29.4) --- 19.23
17 --- (27.2) --- 18.13
18 --- (29.6) --- 18.46
19 --- (29.3) --- 19.50
20 --- (30.6) --- 18.20

was doing okay till first half. but started to fall behind Jim Øystein with about 150m from beginning of second half to the end. compromised to having longer jogging during the 100m, so the intervals would stay roughly the same. Will try in the future to reduce the breaks to 25s, with 18s intervals.

Running warm up/down (On Track) 4:24 [2] 0.8 km (5:30 / km)
shoes: Mizuno WR12 (2009)

Running warm up/down 19:58 [2] 3.13 km (6:23 / km)
shoes: Mizuno WR12 (2009)

Saturday Dec 5, 2009 #

Running (Trails) long (Trails/Grass) 1:13:23 [2] 11.36 km (6:28 / km)
slept:10.0 weight:59.8kg (injured) shoes: VJ Supra

Ran from home, through Dæliskogen and towards the golf course, after a few kilomteres on it, to Sauejordet, and back to the golf couse where i ran home.

Injury feeling good. No direct problems, but legs feeling generally weak.

conditions:
1-2 degrees, heavily snowing and icy conditions, grass at hard surface.

Friday Dec 4, 2009 #

Running (Trails) long (Trails/Grass) 1:24:49 [2] 14.7 km (5:46 / km) +160m 5:28 / km
slept:10.5 weight:60.2kg (injured) shoes: VJ Supra

Took a long run, and decided to take Erik´s Dobberman with me. A superfast dog. The snow conditions made it a bit slower than usual to run, and my body felt a bit more tired as well, with 2 high intensity workouts and a night-workout for the past 3 days.

Splits
1 32:24 (5.94km) (to golf course)
2 31:40 (5.27km) (Loop around Golf course - extended)
3 20:43 (3.49km) (Back home)

Conditions:
2-5cm of snow, 2 degrees and snowing.

Other (Inside Bandy) 20:00 [3]
shoes: Mizuno WR12 (2009)

Not sure if this qualifies as training...

Strength 25:00 [4]

Other (Stretches) 5:00 [1]

Thursday Dec 3, 2009 #

Running (Trails) warm up/down 13:09 [2] 2.14 km (6:09 / km)
slept:6.0 weight:60.1kg (injured) shoes: VJ Supra

Orienteering (Night O-technical) 48:42 [2] **** 4.84 km (10:04 / km) +100m 9:07 / km
shoes: VJ Supra

Club Night training at fossum with Morten, Torbjørn, Jim Øystein, Fredrik, Gunnar and Torkil. Line-O. Technically difficult. Had problems with my lamp that it started to turn off and on. Seems like a problem with the conection.

Good float, quite tired from yesterday. Decided to cut the course short, so it wouldnt be too late.

Wednesday Dec 2, 2009 #

Running warm up/down 16:00 [2] 2.0 km (8:00 / km)
slept:11.0 weight:59.5kg (injured) shoes: VJ Supra

Warming to start. -5, really cold...

Orienteering race (Night) 1:13:58 [4] **** 8.9 km (8:19 / km) +200m 7:28 / km
shoes: VJ Supra

Ran the Winter-Tiomila day 4. Mass start with butterfly forking. All the good people were there, such as Anders Nordberg, and Morten Westergård. So this was a lot different from the usual veritas runs. The wierd thing was while i was warming up, i was there running with my 300 lumen lamp, while everyone else comes with their 1000-2000 pro lumen lamps, with white light and whatnot.

Felt good in the beginning, was number 4 out of the start and in to the 1st control. So my running is in check, but i had a lot of problems with the navigation. Made too many mistakes, and started losing those i should have followed. Many legs i had no clue where i was or where i was going, just that i knew i had to run fast so i wouldnt lose those infront of me, or id lose myself.

Say what you want, but this was some hardcore training for sure.

No. 10/20 (25 starters).
Looking at the results i did what i could to gain as many places as possible in the end.

Results
http://brikkesys.no/result.php?user=dnvo&racedate=...

Tuesday Dec 1, 2009 #

Running warm up/down 14:49 [2] 2.39 km (6:12 / km)
slept:5.5 weight:61kg (injured) shoes: Mizuno WR12 (2009)

Intervals intervals 23:53 [5] 4.4 km (5:26 / km)
shoes: Asics Hyperspeed 3

7*480m, 15m climb

This was the meanest interval session EVER! usually i am competing against 1 or 2 at my level, but this time: Morten, Gunnar, Torkil and Jim Øystein.

This was a new way of approaching intervals as it also lead to too little space to run, so we had to battle it out.

Often was Morten and Jim Øystein ahead a couple of seconds, and then Torkil, Gunnar and me going solidly against each other.

Splits

1:44.87 --- (1:14)
1:48.80 --- (1:15)
1:49.31 --- (1:18)
1:54.22 --- (1:19)
1.54.93 --- (1:25)
1.52.69 --- (1:36)
1:48.15 --- (2:51)

This were a bit slower than usually mainly because of recent snow, and some rain, and currently -3 degrees. So either slippery or a few inches of crunchy snow. I really had problems accelerating up the hill especially on the turn. Probably would have been best (timewise) to run with o-shoes.

I´m still 5-10 meters behind Morten, so i still have some more work, but im confident i´ll be able to catch up till spring.

Intervals hills (Sprints) 1:37 [5] 0.14 km (11:14 / km)
shoes: Asics Hyperspeed 3

Did only 1. going to run a hard night-o tomorrow, so hill sprints is not the way to go.

Running warm up/down 15:15 [2] 1.99 km (7:40 / km)
shoes: Mizuno WR12 (2009)

Other (Stretches) 3:00 [1]

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