Training Log Archive: KipIn the 31 days ending May 31, 2010:
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Monday May 31, 2010 #
Running (Trails) 27:58 4.86 km (5:45 / km) +63m 5:24 / km
ahr:142 max:156 (rest day) shoes: Mizuno WR12 (2009)
Sunday May 30, 2010 #
Running (Trails) long 2:14:37 21.89 km (6:09 / km) +514m 5:30 / km
ahr:147 max:166 shoes: Mizuno WR12 (2009)
The route between brunkollen and haslumseterskappel (9-10), chose the marsh. Ill admit it was very wet, but worth it. very nice. Also took the terrain down the slop after brunkollen (at around split 15). Misjudged the placement and had to first go through some vestmarka valley before getting to the spur, but very nice running down. Very open terrain but still the barsh norwegian terrain, so still a 6 min/km pace, mostly because of the uneven ground and hard to see what you are actually stepping on. great training.
A small tempo at muren, with about 162bpm, so not very hard, but just stlightly pushing it.
Very little times with heart rate going below 135. when it did it was mostly when going downhill, or towards the end.
Saturday May 29, 2010 #
Biking 14:00 [1] 3.0 km (12.9 kph) +50m
Running warm up/down 30:00 2.5 km (12:00 / km)
shoes: VJ Supra
Orienteering race (15Stafetten) 56:14 [4] **** 5.9 km (9:32 / km) +300m 7:36 / km
shoes: VJ Supra
Had seen the map from before:
http://idrett.speaker.no/Downloads/547133/docs/L%C...
So i knew it was going to be tough, but it wasnt as bad as expected, but yes it still was a tire on the legs. Worst in the beginning. Did a lot of independant orienteering, and was very cautious when navigating, and felt secure was to be prioritized. Had an error on 7, and have understood what exactly happened:
When approaching number 7, had control about 100m from than had to run on a side hill looking for a foot of a cliff. always think that is a bit bingo plasement. Checked the lower sides, and also wanting to see the narrow marsh going north from the cliff, but as i were to low, i never reached it and came to low, tried to relocate and take a bearing, but never found the control, so ran up the hill, and tried again, making sure to stay high up, and then reached it. lost around 2 mins. Other than had an ok race. But this type of terrain, type of leg is not suited for me. Came 20 out 40 in my leg, and around 50 out of 122, from the course of 2nd leg. Probably could do a lot better if i ran second leg instead of last leg.
Biking 12:00 [2] 3.0 km (15.0 kph)
Friday May 28, 2010 #
Running (Trails) 46:41 8.63 km (5:24 / km) +95m 5:08 / km
ahr:140 max:153 (rest day) shoes: Mizuno WR12 (2009)
Thursday May 27, 2010 #
Note
(injured) (rest day)
Also found out Im running last leg on 2nd team. Like we say in norwegian: "faens drit."
Wednesday May 26, 2010 #
Running 39:21 7.48 km (5:16 / km) +31m 5:09 / km
ahr:136 max:151 shoes: Asics Hyperspeed 3
it was probably for the best, as everything today was in pain. Was conidering turning around way earlier as well. These things were in pain:
-tendons above the outside knee, both legs.
-"blemme" between big toe and ring toe
-right hip
-both thigh muscles
-left shin muscle
-left inner thigh muscle, the front (most concerning one. been active a few days, not just running, actually not too bad when running, but feel the pain when "dragging" the left leg rightwards)
So thinking of taking tomorrow off, and a light jog on friday, so i shoud be prepared to do well on 15stafetten and take some "revansje"
Tuesday May 25, 2010 #
Running warm up/down 21:07 4.12 km (5:08 / km) +4m 5:06 / km
ahr:144 max:159 shoes: Mizuno WR12 (2009)
Running warm up/down (Sprints) 1:51 0.45 km (4:08 / km)
ahr:156 max:167 shoes: Asics Hyperspeed 3
Intervals (Track) tempo (6*400m) 7:36 [5] 2.4 km (3:10 / km)
ahr:168 max:179 shoes: Asics Hyperspeed 3
Splits
1 (50) --- 37.84 + 38.87 = 76.71
2 (53) --- 38.76 + 38.25 = 77.01
3 (56) --- 37.95 + 37.67 = 75.62
4 (54) --- 37.95 + 38.03 = 75.98
5 (58) --- 38.05 + 38.01 = 76.06
6 (66) --- 37.65 + 37.30 = 74.95
Felt strong throughout the intervals, and planned only to do 5, but did 6 instead. Have a goal at doing 9:30 at 3km next week, but it will be tough. 76s felt quite fast, let alone as well as doing them broken at 400m.
Running warm up/down 17:06 3.38 km (5:04 / km)
ahr:131 max:147 shoes: Asics Hyperspeed 3
26 45 22 420 17
1.329km
From Interval 2
33 104 117 120
0.855km
Intervals (Track) (4*400m) 4:58 [5] 1.6 km (3:06 / km)
ahr:163 max:179 shoes: Asics Hyperspeed 3
Second part. A tad tired, and was just able to work out a stitch i had during the warmup between session one and two. Breaks werent as small as first session, and heart rate did go down to 150s, and once below 150. Max the same.
Splits
1 (56) --- 38.70 + 37.68 = 76.38
2 (57) --- 37.57 + 38.15 = 75.72
3 (65) --- 37.75 + 37.45 = 75.20
4 (63) --- 35.16 + 36.12 = 71.28
Was able to put more speed in these, but the jog betweens were reasonably longer, so total min/km was actually slower, to my big surprise.
Running warm up/down 19:23 3.13 km (6:12 / km) +25m 5:57 / km
ahr:135 max:151 shoes: Mizuno WR12 (2009)
Monday May 24, 2010 #
Running (Trails) long 1:21:35 14.56 km (5:36 / km) +304m 5:04 / km
ahr:145 max:171 shoes: Mizuno WR12 (2009)
Weather is back to 14 with rain, and 10 when i came home. reconn we had our week of summer, and now is time for some fall preparation.
A 2.5-3km tempo after 7.5km. a bit hesitant.
Sunday May 23, 2010 #
Running (Trails) long 1:19:44 14.21 km (5:37 / km) +230m 5:11 / km
ahr:147 max:165 shoes: Mizuno WR12 (2009)
No tempo from Muren.
after 10km, a small nutrition "sprekk." was able to push.
Saturday May 22, 2010 #
Running warm up/down 20:18 4.12 km (4:55 / km)
ahr:144 max:157 shoes: Mizuno WR12 (2009)
Running warm up/down (Sprints) 2:28 0.49 km (5:04 / km)
ahr:149 max:164 shoes: Asics Hyperspeed 3
Intervals (Track) (5*400m) 6:13 [5] 2.0 km (3:07 / km)
ahr:170 max:182 shoes: Asics Hyperspeed 3
Splits
1 34.87 + 36.77 = 71.64 --- (55)
2 37.10 + 37.67 = 74.77 --- (63)
3 37.18 + 38.92 = 76.10 --- (65)
4 38.18 + 39.50 = 77.68 --- (75)
5 36.40 + 35.95 = 72.35 ---
Alot more satisfied today than yesterday, although still a bit heavy legs.
Running warm up/down 20:06 2.78 km (7:14 / km)
ahr:134 max:141 shoes: Asics Hyperspeed 3
Intervals (Track) (2*400m + 2*200m) 3:18 [5] 1.2 km (2:45 / km)
ahr:151 max:179 shoes: Asics Hyperspeed 3
Speed Workout
Splits
400m
1 32.08 + 33.50 = 65.58 --- (2:18)
2 33.95 + 35.50 = 69.45 --- (2:50)
200m
3 31.42 --- (1:59)
4 31.90 --- (2:33)
Running warm up/down 20:02 3.14 km (6:23 / km) +25m 6:08 / km
ahr:140 max:151 shoes: Mizuno WR12 (2009)
Friday May 21, 2010 #
Running warm up/down 20:55 4.11 km (5:05 / km) +3m 5:04 / km
ahr:145 max:158 shoes: Mizuno WR12 (2009)
Running warm up/down (Sprints) 2:21 0.48 km (4:54 / km)
ahr:151 max:166 shoes: Asics Hyperspeed 3
Intervals (Track) (4*800m) 9:53 [5] 3.0 km (3:18 / km)
ahr:147 max:179 shoes: Asics Hyperspeed 3
Planned to do 5*800m. felt good the first 400m, but only achieved 2.32. Second interval felt instantly that my legs just werent there at all, and couldnt really achieve anything. Tried a longer break and make a comeback on the 4th one, but collapsed after 500m, and stopped after 600m.
Splits
800m
1 75.77 + 76.63 = 2:32.40 --- (1:27)
2 78.13 + 81.65 = 2:39.78 --- (1:52)
3 77.83 + 80.97 = 2:38.80 --- (3:34)
600m
4 37.63 + 39.39 + 41.63 = 2:02.65
A sobering experience, and most likely all because of so many 5 hour weeks, so it means in the future, i need to cut out all BS training, and focus on many interval sessions, i4 workouts and endurance workouts.
Running warm up/down 32:31 4.24 km (7:40 / km) +31m 7:24 / km
ahr:144 max:157 shoes: Mizuno WR12 (2009)
Thursday May 20, 2010 #
Note
Running (Trails) 42:33 8.69 km (4:54 / km) +94m 4:39 / km
ahr:150 max:163 shoes: Mizuno WR12 (2009)
splits
18:20
18:24
ca.4:20-4:25 behind race pace.
Wednesday May 19, 2010 #
Running (Trails) long 1:20:55 14.68 km (5:31 / km) +302m 5:00 / km
ahr:149 max:172 shoes: Mizuno WR12 (2009)
Course Record at 1:07:xx, but ran abou 500m longer, took the gravel on the fields. No pace today, so looks like I´m on track. Total behind: 10 mins.
Second day of summer, and this time its here to stay. positive. from 12-15 degrees with rain and wind to 25 and sun (skipping my favourite 18-20 weather entirely). Started to rain localy when i started and pretty much was like that throughout the entire time, except the ending. Was actually not bad, but it was so difficult to breath the humid and hot air. Its hard getting used to this kind of climate, so takes some adaptation.
Increasingly wet the closer i came to Muren.
Tempo from 7.5 to 9km.
Tuesday May 18, 2010 #
Note
(rest day)
First day of summer! 22 degrees when i came home. what up!
More great weather in the future, so very nice!
Monday May 17, 2010 #
Running (Terrain) long (Mountain) 2:55:34 ** 17.79 km (9:52 / km) +892m 7:53 / km
ahr:126 max:156 shoes: Mizuno WR12 (2009)
run at Ulrikken. Tough beginning. Warm at the bottom, but very cold on top. Reason why there are no trees at only 600m above sea level. At around 5km, was concerned I wouldnt make it. Some amazing views at 11km. a feww hundred meters down a cliff from view, so legs a bit nervous. Small tempo down the hill (even harder to maintain slow tempo, so not voluntary tempo). Low heart rate. The running at top was more difficult and rocky than i remembered, but i think it has all to do with it being very wet that day (but no rain)
According to connect.garmin: 20 minutes of non-movement. put it at 0 intensity.
Sunday May 16, 2010 #
Running (Terrain) warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: VJ Supra
Orienteering (Test Run) 35:00 ** 5.4 km (6:29 / km) +120m 5:50 / km
shoes: VJ Supra
Saturday May 15, 2010 #
Biking 20:00 3.0 km (9.0 kph)
shoes: Mizuno WR12 (2009)
Friday May 14, 2010 #
Running 49:00 [2] 9.46 km (5:11 / km)
shoes: Mizuno WR12 (2009)
1:33:51
Running (Trails) 20:00 [2] 3.5 km (5:43 / km)
shoes: Mizuno WR12 (2009)
Running (Terrain) 24:51 [2] 3.5 km (7:06 / km)
shoes: Mizuno WR12 (2009)
Thursday May 13, 2010 #
Running (Terrain) 40:00 3.0 km (13:20 / km)
shoes: Mizuno WR12 (2009)
Wednesday May 12, 2010 #
Running (Trails) 23:55 4.86 km (4:55 / km) +64m 4:37 / km
shoes: Asics Hyperspeed 3
But: next up: Bergen. Staying there till 18th. High five!
Tuesday May 11, 2010 #
Running 18:10 3.73 km (4:53 / km) +3m 4:51 / km
ahr:136 max:148 shoes: Mizuno WR12 (2009)
Running warm up/down (Sprints) 1:36 0.41 km (3:55 / km)
ahr:144 max:160 shoes: Asics Hyperspeed 3
Intervals (Track) (4*400m + 2*200m) 5:36 [5] 2.0 km (2:48 / km)
ahr:146 max:176 rhr:46 shoes: Asics Hyperspeed 3
A bit dissapointed to see that 3 of 4 intervals 100th of seconds accumilated to more than one second, resulting to an extra second than hoped. but at least the fastest one was okay with a small margin :D
Splits
400m
1 32:36 + 34:58 = 66.94 --- (1:37)
2 33:45 + 35.88 = 69.33 --- (2:03)
3 33:39 + 35.78 = 69.17 --- (2:10)
4 33:63 + 36.47 = 70.00 --- (2:41)
200m
1 30:61 --- (2:23)
2 30:22 ---
Here are some good news: taking the average split on this workout, I´m within the speed of 28 minutes blank on 10km, which is well within a B-standard qualifier time for the summer olympics. Now all I have to do is convert these 400m/200m interval to one giant-ass 10000m, then I´m in! Easier said than done.
Plus: since about a year ago, these intervals have improved from 76.xx average to 68.xx average. How about that .
Running 31:40 4.57 km (6:56 / km) +25m 6:45 / km
ahr:136 max:146 shoes: Mizuno WR12 (2009)
Monday May 10, 2010 #
Note
(rest day)
Finished headlamp:
Sunday May 9, 2010 #
Running (Trails) 2:10:03 21.65 km (6:00 / km)
ahr:143 max:167 shoes: Mizuno WR12 (2009)
Running (Terrain) 5:00 [1] 0.5 mi (10:00 / mi)
Saturday May 8, 2010 #
Other (Resting) 17:46 [0] 0.01 km (0.0 kph)
ahr:49 max:67 shoes: Asics Hyperspeed 3
Running warm up/down 34:44 5.02 km (6:55 / km) +95m 6:19 / km
ahr:134 max:151 shoes: Asics Hyperspeed 3
Running Tempo (holmenkollstafetten) 7:21 [5] 2.48 km (2:58 / km) +15m 2:53 / km
ahr:229 max:242 shoes: Asics Hyperspeed 3
Some really good people on this leg. Ran out as number 5-6. Started about 20 meters behind the closest person. thought i caught some meters the first few minutes, but lost a bit of ground later on. Didnt catch anyone, nor got caught by anyone.
Felt I did a good job, especially how the heart rate was above the roff. wtf. how often does anyone have 230 bpm as average?
Splits
1 00:02:45 1.00 02:45
2 00:03:09 1.00 03:09 Flat
3 00:01:26 0.43 03:21 Hill
Results:
Tyrving came 6/9, with 55:17, half minute faster than anticipated. Although there are splits for each leg, for some reason the 9th and my leg has no split time, so I have no idea what my official time was, so that sucked. Best teams had 7:01, so lost 20 seconds. best elites were at 6:16, so still have some work to do, to get to that level. But, since this isnt my specialized distance, that isnt too far off.
Friday May 7, 2010 #
Running (Trails) 24:44 4.9 km (5:03 / km) +64m 4:44 / km
ahr:144 max:160 rhr:48 (rest day) shoes: Mizuno WR12 (2009)
Other (Stretches) 5:00 [1]
Thursday May 6, 2010 #
Running Tempo tempo (15km Tempo) 1:31:56 21.79 km (4:13 / km) +261m 3:59 / km
ahr:156 max:175 (sick) shoes: Asics Hyperspeed 3
Got stitch problems after 12km, so rested 1 min, then started again, but got severe probelms after 200m, so stopped, and warmed down home, so only 12.2km.
Splits
01 3:32 03:32 1 3:32
02 3:31 07:03 1 3:31
03 3:46 10:49 1 3:46 start in cimb
04 3:45 14:34 1 3:45
05 3:46 18:20 1 3:46
06 3:57 22:17 1 3:57
07 4:23 26:40 1 4:23 heavy climb
08 4:35 31:15 1 4:35
09 4:43 35:58 1 4:43
10 3:24 39:22 1 3:24 the turn around
11 3:17 42:39 1 3:17
12 3:34 46:13 1 3:34
13 34 46:47 0.15 3:49 the stitch
T ---- 46:47 12.15km 3.51min/km 200m climb
Looking back at it, seems like ive PRed a half marathon with 12 minutes. For it having half as a warmup/training, and quite a bit of climb, that is quite nice.
Half marathon time: 1:28:24
Wednesday May 5, 2010 #
Note
They are set at
i1 > 100
i2 > 135
i3 > 153
i4 > 160
i5 > 170
Running 19:54 4.13 km (4:49 / km) +3m 4:48 / km
ahr:145 max:160 weight:60.5kg shoes: Mizuno WR12 (2009)
Running warm up/down (Sprints) 1:58 0.47 km (4:14 / km)
ahr:146 max:161 shoes: Asics Hyperspeed 3
Intervals (Track) (12*400m) 15:15 [5] 4.8 km (3:11 / km) +1m 3:10 / km
ahr:150 max:178 shoes: Asics Hyperspeed 3
Long time since I did these. Better shape today. Although i thought the pace was still a couple seconds slower than i wanted it.
Felt a stitch coming out of the 10th interval, and in 11th had troubles, but the effect didnt come untill second half of the interval. took an extra 40 seconds to regain some of the better feeling. not fully recovered, but managed to do the last one okay.
Splits
1 36.91 + 40.21 = 77.12 --- (0:43)
2 37.82 + 38.75 = 76.57 --- (0:45)
3 38.23 + 39.22 = 77.45 --- (0:44)
4 37.81 + 39.54 = 77.35 --- (0:49)
5 35.74 + 37.95 = 73.69 --- (0:51)
6 36.27 + 39.40 = 75.67 --- (7:37)
---
1 37.22 + 38.72 = 75.94 --- (0:57)
2 36.08 + 37.40 = 73.48 --- (0:50)
3 37.10 + 38.85 = 75.95 --- (0:48)
4 37.62 + 39.42 = 77.04 --- (0:55)
5 37.31 + 41.47 = 78.78 --- (1:22)
6 37.27 + 38.97 = 76.24 ---
Running warm up/down 35:15 5.08 km (6:57 / km) +32m 6:44 / km
ahr:137 max:150 shoes: Mizuno WR12 (2009)
Running (Trails) 23:18 4.9 km (4:45 / km) +65m 4:27 / km
ahr:146 max:165 shoes: Mizuno WR12 (2009)
Good speed.
Tuesday May 4, 2010 #
Running (Trails) long 1:28:04 [2] 14.72 km (5:59 / km) +242m 5:32 / km
(sick) shoes: Mizuno WR12 (2009)
Ran a regular trail loop up to Muren. tired, and out of energy
5 degrees with 1cm of new snow.
Monday May 3, 2010 #
Note
(sick) (rest day)
Sunday May 2, 2010 #
Note
(sick) (rest day)
Tyrvings second team came at 117th, which is one of the best results for the 2nd team in a while. (keeping in mind that tyrving #1 were 78th in 2003)
Saturday May 1, 2010 #
Running 21:43 2.06 km (10:31 / km)
shoes: Vj Supra Spike
Orienteering (10Mila - #2 - 12.2km) 1:31:10 [4] ***** 15.78 km (5:47 / km)
shoes: Vj Supra Spike
Took the trail in the beginning, and pushed it on the trails, and once getting off it, there was a huge spread in running direction, so there was a clear forking. Went straight into the control. The second leg was a long one. Leg was from 6:37 - 18:23 (#1-#2). Was planning to take the road but everyone seemed to take the trail, and didnt really want to take the ruite alone. Looking back at it, i probably shouldhave. I could easily have pushed below 4min/km on the road. Plus the were forked with a control closer in the forest, which i hit, and then had to orient myself, and it was crazy hard. no mistake.
Mistake at #4 (26:38). Camet to the wrong forking. Funny part was that before making the mistakes, thought i was in a pack of 5. But after the mistake there was maybe a pack of 20-30 people. crazy stuff. Felt a lot stronger than them all, so great feel.
Lots of good orienteering the next half hour. Control at 53:46, had some problems. pack pushed to far south, and i ended up on the road with one other. We then had control into the control, whereas no one else didnt.
Coming into the "värning" at 8.6km, had captured 50 places, and was nearing a huge pack infront. Had only lost 8 minutes to "täten." I was on fire!
First blunder was after corssing the road went straight into some crap instead of taking the trail. main reason was that there was no one else doing it, but there was actually a huge pack behind who did 10 seconds later. After coming to the top, saw a stream of lights 50 metres to the right, so dashed to the trail, and followed them. Had control. Felt that getting to the finish with the pack was very important because Vegard running Långa needed a huge pack to run good, and it was not forked at långa.
The major blunder, which ruined the entire race and pretty much destroyed any chance for good pack running on the 3rd leg, was from 1:15:43 - 1:23:37. There it was heavy forked, and i felt something strange was going on with how people ran. Tried to re-compass the direction i should have gone, and tried to figure it out. couldnt figure anything out. saw a ton of runners 100 metters north, sprinted to there, and started to run with them and maybe figure out if i could make sense. i was sure i hadnt come far enough to the contro. i was apparently wrong. i was actually withn 15 meters (1:19:58). it took me almost the entire ruite to the next control, when i figured it out, and had to run back on the trail. lost 3:40 minute on it, plus the bad running before it. not only that. i was entirely alone after it, and i ran everything i had to catch up to some runners. i caught some, but compared to 8.6km, i had lost 30 places to the finish, to 185th...
This is one of those times were its hard to live with yourself after doing a mistake that actually could have been avoided. however, Vegard running Långa did come in as 150th, so damage might not have been too great, but i still think I woud have given him a lot simpler job, had i just focused.