Training Log Archive: KipIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
Running warm up/down 17:27 2.64 km (6:37 / km) +39m 6:09 / km
ahr:145 max:151 shoes: Mizuno WR13 (2011)
Running Tempo (Trails; 5mm spikes) 41:12 10.67 km (3:52 / km) +222m 3:30 / km
ahr:175 max:179 shoes: Adidas X-Spikes
Results (PDF)
A trail 10km course from Fossum on winter season ski tracks. Wasnt really a PR-setting course, but was nice about was that is was not only free, but they had some cross-country skiers attending, such as Tord Asle Gjerdalen, Simen Østensen, Vidar Løfshus and legendary Thomas Alsgård.
Also quite dirty race. It is mapped mostly gravel trail, but there quite a lot of muddy sections and hardcore uphills and downhills. Some really sketchy downhills, so could gain a lot of time if you didnt worry too much about injuring yourself.
Prior to the race, asked Alsgård what he would run if he were to run a 10km road race today. He was actually nice about it and told me around 34 blank. Decided to try to go his pace in the beginning :D (but assumed it would be a bit tough)
Quite few kids on the starting line, making it a hassle starting up; almost like an orienteering mass start race. Managed to follow Thomas the first 4km at reasonable pace. After that a long 100m uphill came, and I must have lost at least 20 seconds to him the first km on the uphill. Didnt really see him after that. Was going on a down period at 4-6km, and had some problems with stitches after reaching the top. Heart rate confirms that.
Got a bit better towards the end, where I passed one guy at the turn of Østervannet. Saw one guy 200m ahead. Didnt think I would catch him this late in the race, with less than 2km to go, but noticed I was slowly reeling him in. Caught up even more towards the end, but noticed my watch was signaling 10km, so not much left. (This was the time where I heard the speaker calling Thomas Alsgård in clocking at 40min).
With 300m left, he was about 30m ahead, so thought to myself could i do it? Decided to just go for it, and made a massive "Go-to-the-bacement-like-never-before" sprint. The answer was, I didnt make it, but it was damn close. I thought i almost had him, but he looked behind him at 50m to go, and saw me closing in, so he sprinted just as hard, so i never was able to pass him. I was also thinking mostly about how irritated the guy must have been for me causing him that much uneccesary pain. The speaker was super excited though :D
Results arent up just yet.
Running warm up/down 14:31 1.86 km (7:47 / km) +13m 7:32 / km
ahr:121 max:138 shoes: Mizuno WR13 (2011)
Monday May 30, 2011 #
Biking 1:15:39 11.75 km (9.3 kph) +346m
ahr:175 max:251
Swimming 10:00 [1]
Sunday May 29, 2011 #
Running (Trails) warm up/down 24:00 3.5 km (6:51 / km)
shoes: Icebugs OLX (2011)
Orienteering 47:15 [4] 5.0 km (9:27 / km) +50m 9:00 / km
shoes: Icebugs OLX (2011)
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Icebugs OLX (2011)
Saturday May 28, 2011 #
Running warm up/down 22:56 3.36 km (6:50 / km) +2m 6:49 / km
ahr:129 max:176 shoes: Mizuno WR13 (2011)
Orienteering (Sprint) 19:25 3.99 km (4:52 / km) +69m 4:29 / km
ahr:177 max:234 shoes: Adidas X-Spikes
Running warm up/down 11:21 [2] 1.09 km (10:26 / km) +26m 9:19 / km
ahr:156 max:199 shoes: Adidas X-Spikes
Friday May 27, 2011 #
Running (Trails) 27:43 4.34 km (6:23 / km) +83m 5:50 / km
ahr:131 max:159 shoes: Mizuno WR12 (2009)
Running (Trails) 18:16 3.11 km (5:53 / km) +36m 5:34 / km
ahr:130 max:154 shoes: Mizuno WR13 (2011)
Thursday May 26, 2011 #
Note
Nr Brikkenummer Navn Klubb Starttid
701 leiebrikke Ledig Startnr Klubbløs 11:01
702 69084 Jostein Kvakland Wing OK 11:02
703 123592 Sondre Sande Gullord NTNUI 11:03
704 92403 Erlend Moster Knudsen Varegg Fleridrett 11:04
705 152476 Hans Gunnar Omdal Øvrebø/Vindbjart 11:05
706 86221 Christian Schive Halden SK 11:06
707 156978 Ørjan Svaland Aas Birkenes IL 11:07
708 68195 Håkon Håversen Østmarka OK 11:08
709 129576 Martin Hoset NTNUI 11:09
710 155712 Runar Emberland Lien Ålgård Orientering 11:10
711 112293 Anders Daltveit Fana IL 11:11
712 159517 Jim Øystein Nybråten IL Tyrving 11:12
713 74140 Ivo K. Danailov Kristiansand OK 11:13
714 123599 Rune Olsen Bækkelagets SK 11:14
715 143024 Espen Fiskum NTNUI 11:15
716 123979 Mathias Nipen IL Tyrving 11:16
717 158399 Jonas Sommerstad Juveli Lillomarka OL 11:17
718 152603 Lars Skjeset Frol IL 11:18
719 129688 Eirik Rustad Raumar Orientering 11:19
720 131360 Anders Skarholt Asker Skiklubb 11:20
721 154257 Rune Rystad Nydalens SK 11:21
722 157774 Magne Dæhli Halden SK 11:22
723 79816 Olav Johannes Deelstra NTNUI 11:23
724 88366 Simen Rustad Raumar Orientering 11:24
725 80535 Tomas Udrzal Wing OK 11:25
726 152464 Gaute Hallan Steiwer Lillomarka OL 11:26
727 131359 Espen Weltzien IL Tyrving 11:27
728 129538 Per Øyvind Stene Nydalens SK 11:28
729 83152 Halvor Eid Nielsen NTNUI 11:29
730 152514 Ulf Forseth Indgaard Frol IL 11:30
731 112914 Morten Urdal Bakke Kongsberg OL 11:31
732 160942 Espen Kristiansen Varegg Fleridrett 11:32
733 151375 Thomas Natvig Årstad NTNUI 11:33
Running (Trails) 5:15 [1] 0.73 km (7:12 / km) +31m 5:56 / km
ahr:123 max:136 shoes: Mizuno WR12 (2009)
Orienteering 43:51 3.24 km (13:32 / km) +23m 13:04 / km
ahr:118 max:146 shoes: Mizuno WR12 (2009)
Running (Trails) 10:16 1.83 km (5:36 / km) +23m 5:16 / km
ahr:133 max:148 shoes: Mizuno WR12 (2009)
Wednesday May 25, 2011 #
Running warm up/down 21:36 3.79 km (5:42 / km) +24m 5:32 / km
ahr:144 max:169 shoes: Asics Hyperspeed 4
Running Tempo race 35:20 10.0 km (3:32 / km) +49m 3:27 / km vdot: 60.1
ahr:180 max:185 shoes: Asics Hyperspeed 4
Flat course, but with 4km of gravel, and some nice winds coming from South. Slightly slower course than sentrumsløpet, but some really great views.
almost 30 seconds off my PR, but still a very good race, and still think this was a lot better executed than sentrumsløpet. Im pretty sure this is just a little bit tougher to run.
Took the mistake from sentrumsløpet seriously, and opened concervativly, and was doing quite well at around 15th, and 3:24 first km. The people infront split into two packs (but one making a break away from the pack), and I was at the back of the second pack. Felt quite good concidering i could still see the front, and what was more amazing was that i felt we were catching up to the first pack. Nice.
Once getting into the trails, people spread out, and suddenly I was faced with the decision of staying behind the people i was running with or trying to catch up to a group 10m ahead. Decided to go for the surge, with success :D Once catching up, people in the front started to gun it, and was once again left behind. After around 2.5km I saw 3 people ahead at around 30m, and the people with me were starting to fade. Was alone from then on, and had hoped to catch up to the 3 in front of me. It took forever. Didnt catch uo untill 6.5km mark, at the sharp turn. Was able to turn better :D
Once again, one made a surge once I caught up. He ended up 30 seconds infront in the end, so he was really going hard, and it was too fast for me. Decided to pass the other two, and do a pace on my own. Felt I had some control, but had to go hard the last 2km, since I heard one of them approaching. Surprisingly ended up in third. So that was pretty awesome. :D
Results
On the way home got some junk at McDonalds; had it Obama Style
Running warm up/down 24:38 4.15 km (5:56 / km) +39m 5:40 / km
ahr:128 max:158 shoes: Asics Hyperspeed 4
Stretches 10:00 [1]
Tuesday May 24, 2011 #
Running (Trails) 26:36 4.94 km (5:23 / km) +99m 4:53 / km
ahr:137 max:157 shoes: Mizuno WR13 (2011)
Sunday May 22, 2011 #
Biking long 1:14:05 12.11 km (9.8 kph) +408m
ahr:127 max:165 shoes: Diadora Cycling
Foot not too great, so instead of running today, decided to test out the headlamp on the bike to see if its in working order. Cant say ive missed biking, but certainly brings back memories.
Apparently it never gets dark anymore so had to wait till 11 before getting any decent darkness. But really nice light, so no complaints there.
Route towards Stein, took the trails to Muren, and the forest Road to Ila Prison, around Fossum, and on asfalt the last 10km. Lots of Wildlife out, and saw a ton of animals crossing my trail here and there.
Saturday May 21, 2011 #
Running warm up/down 18:40 2.65 km (7:02 / km) +29m 6:40 / km
ahr:127 max:163 shoes: Mizuno WR13 (2011)
Orienteering race (15Stafetten) 47:06 *** 7.62 km (6:11 / km) +151m 5:37 / km
ahr:175 max:181 shoes: Icebugs OLX (2011)
Running warm up/down 12:06 1.68 km (7:12 / km) +46m 6:20 / km
ahr:121 max:132 shoes: Mizuno WR13 (2011)
Friday May 20, 2011 #
Running (Trails) 26:37 4.9 km (5:26 / km) +98m 4:56 / km
ahr:135 max:177 (rest day) shoes: Mizuno WR13 (2011)
Thursday May 19, 2011 #
Running warm up/down 18:56 3.69 km (5:08 / km) +4m 5:06 / km
ahr:134 max:158 shoes: Nike LunarSwift+
Running warm up/down 2:00 0.44 km (4:33 / km) +5m 4:18 / km
ahr:151 max:161 shoes: Adidas Edge Spikes
Intervals (Track) 1:29 0.42 km (3:33 / km) +4m 3:23 / km
ahr:145 max:168 shoes: Adidas Edge Spikes
Running warm up/down 18:03 [1] 3.43 km (5:16 / km) +49m 4:55 / km
ahr:129 max:152 shoes: Nike LunarSwift+
Intervals (9*400m) 11:56 3.6 km (3:19 / km) +46m 3:07 / km
ahr:156 max:176 shoes: Asics Hyperspeed 4
Splits
1 78:07 --- (53)
2 71.57 --- (59)
3 82.07 --- (64)
4 85.58 --- (69)
5 77.90 --- (72)
6 74.11 --- (73)
7 91.07 --- (76)
8 78.20 --- (77)
9 77.65 --- (60)
Running warm up/down 10:06 1.76 km (5:43 / km)
shoes: Asics Hyperspeed 4
Wednesday May 18, 2011 #
Running long (50% gravel, 50% asfalt) 1:20:48 16.25 km (4:58 / km) +287m 4:34 / km
ahr:151 max:169 shoes: Mizuno WR13 (2011)
Didnt want to break my shoes into some trails just yet, so went on the bigger forested tracks on the farmlands, around the golfcourse, to Fossum and eventually to some residential areas. A bit more moderate paced, and certainly a better workout than most other long runs.
Good loop. Will remember to do this one more. Was able to make a round trip.
Monday May 16, 2011 #
Running warm up/down 17:00 [2] 3.5 km (4:51 / km) +25m 4:41 / km
shoes: Mizuno WR13 (2011)
Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Adidas Edge Spikes
Running (Drills) warm up/down 5:00 [1]
shoes: Adidas Edge Spikes
Running warm up/down 12:01 1.51 km (7:57 / km)
shoes: Adidas Edge Spikes
Running warm up/down 22:00 [1] 3.5 km (6:17 / km)
shoes: Mizuno WR13 (2011)
Stretches 10:00 [1]
Intervals (Track) (6*1000m) 31:25 7.51 km (4:11 / km) +6m 4:10 / km
ahr:161 max:180 shoes: Adidas Edge Spikes
Didnt feel on lading the intervals, so tucked right behind Jim on the first 3. They felt easy and comfortable. Only problem was my stride frequency was lower than Jims, so had to watch where i stepped. Windy on the home stretch. from 4th and on, wasnt really able to keep up, and had to battle the wind by myself. Torbjørn ahead on 5th and 6th. Went hard out on the last one, but legs got quite stiff in the end so couldnt manage to get a good time.
Splits
1 3:12.27 --- (1:59)
2 3:10.72 --- (1:52)
3 3:11.55 --- (1:52)
4 3:15.68 --- (1:58)
5 3:16.88 --- (1:38)
6 3:17.35 ---
About 7 seconds slower than my super shape last year , 6 seconds if you discount the last interval.
1924
Sunday May 15, 2011 #
Running (Trails) warm up/down 27:08 3.4 km (7:58 / km) +1m 7:58 / km
shoes: Adidas X-Spikes
Orienteering tempo (KM Sprint) 17:52 [4] 4.05 km (4:25 / km) +6m 4:23 / km
shoes: Adidas X-Spikes
Not too much to say on this one. Felt the map was really great, had great grip, and didnt do any mistakes. I may have lost some on a few route choices, but i dont know if i would have done anything different. Will post map soon, and have the map speak for itself. Nice area for sure :D
Managed to get a DSQ on one control (showing a wrong punched code), but was 100% sure i had been there, and especially how OCD I am on checking codes, it didnt really make sense. Gave my backup sheet, and headed to the control site on the warmdown to check if i had stampled on the wrong control, but i didnt find any controls nearby, and my GPS shows i had been on the location within 5 meters. Results shows me now on 6th, so this is the first time ive experienced a faulty on emit. Ive heard emit shutting off, but not actually registering a wrong code. Thats real shitty.
Results
Winner: Mattias karlsson 15:40
29 seconds behind Jostein Nørbech means a job well done.
Running (Terrain) warm up/down 10:07 [1] 1.06 km (9:30 / km) +2m 9:25 / km
shoes: Mizuno WR12 (2009)
Saturday May 14, 2011 #
Running warm up/down 27:27 4.26 km (6:26 / km) +89m 5:50 / km
ahr:134 max:158 shoes: Asics Hyperspeed 4
Running (Drills) 5:00 [1]
Running Tempo tempo (Leg 10) 8:42 2.87 km (3:02 / km)
ahr:177 max:184 shoes: Asics Hyperspeed 4
Opened fairly hard, was passed quite quickly by one (who apeared to have the second best time of the juniors), was quite a lot of wind, so tried to take his back, but didnt last too long. Caught up to Lillehammer's runner at the tunnel. Was about to pass him up the hill, but he switched gears and sped up. Ran behind him the entire way, and got really stiff the last 400 meters and lost some seconds on the last stretch. A bit bitter. Still OK pace, and whether i had run 10 seconds faster or slower wouldnt have made a difference to the end result. 6th/11 in my leg, fastest time of 8:02, and the best time from the elite men was 7:22. Tyrving came 4th.
Good news is I had around the time of BI's course record holder for Bergensbaneløpet, and beat all women, which again had the same woman that has beaten me 3 times before, twice at Sentrumsløpet and once at Oslo Maraton. So great stuff :D
Results
Running warm up/down 32:50 3.66 km (8:58 / km) +26m 8:40 / km
ahr:132 max:164 shoes: Asics Hyperspeed 4
Running Tempo tempo (Leg 11) 4:55 1.52 km (3:14 / km) +7m 3:10 / km
ahr:173 max:178 shoes: Nike LunarSwift+
BI was pretty even with NHH except for 3 legs where they managed to loose a stagering 4.5 minutes. Have heard rumors that there was some bad exchanges where someone didnt show up on time. Not acceptable.
Results
Running warm up/down 9:01 [1] 1.45 km (6:14 / km) +30m 5:39 / km
ahr:132 max:139 shoes: Asics Hyperspeed 4
Friday May 13, 2011 #
Running (Trails) 26:52 4.88 km (5:30 / km) +97m 5:00 / km
ahr:139 max:165 (rest day) shoes: Mizuno WR13 (2011)
Stretches 5:00 [1]
Tuesday May 10, 2011 #
Running warm up/down 21:58 4.17 km (5:16 / km) +4m 5:15 / km
ahr:130 max:145 shoes: Mizuno WR13 (2011)
Running warm up/down (Strides) 2:09 0.44 km (4:54 / km) +4m 4:41 / km
ahr:147 max:161 shoes: Adidas Edge Spikes
Intervals (Track) (7*800m) 18:15 [5] 5.6 km (3:16 / km)
ahr:157 max:179 shoes: Adidas Edge Spikes
Planned on running OCC final today, but once again could not, this time due to my foot still not healed from 10mila, and have a tough time running in terrain. Barely got them in my spikes; but good news, back to long missed intervals at the track. Caught a bad time, as there were tons of kids on some kind of event.
Quite slow intervals, and about 10 seconds slower than at my best shape last August . As terrible as that may sound, it is actually good news, because since i ran a 34 on sentrumsløpet last Saturday, who knows what i could do once my interval times improve as well.
Splits
2:33.99 --- (0:57)
2:37.38 --- (1:19)
2:34.06 --- (1:58)
2:37.56 --- (2:21)
2:37.86 --- (2:54)
2:34.73 --- (2:21)
2:39.43 --- (1:47)
Running warm up/down 33:14 4.84 km (6:52 / km) +43m 6:35 / km
ahr:132 max:142 shoes: Mizuno WR13 (2011)
1.674
Monday May 9, 2011 #
Running (Trails) warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Mizuno WR12 (2009)
Orienteering 40:00 2.5 km (16:00 / km)
shoes: Mizuno WR12 (2009)
Running (Terrain) 20:00 2.0 km (10:00 / km)
shoes: Mizuno WR12 (2009)
Orienteering 15:00 [1] 2.0 km (7:30 / km)
shoes: Mizuno WR12 (2009)
Sunday May 8, 2011 #
Running (Trails) long 2:14:31 23.25 km (5:47 / km) +559m 5:10 / km
ahr:139 max:168 shoes: Mizuno WR12 (2009)
Swimming 5:00 [1]
Saturday May 7, 2011 #
Running warm up/down 27:13 4.3 km (6:20 / km) +35m 6:05 / km
ahr:143 max:172 shoes: Asics Hyperspeed 4
Running Tempo race 34:51 10.0 km (3:29 / km) +110m 3:18 / km vdot: 61.0
ahr:179 max:184 shoes: Asics Hyperspeed 4
Aming for a marginal sub34 time, opened up with the needed pace on the first kilometre of 3:29, about 7 seconds faster than last year, course having a 25 metre climb off the bat. Knowing that one of Norwegians best female marathoners, Christina Bus Holth, was running, and had a PB under 34, asked her before the race what she was hoping to run, but I think she mistook me for some random fan, and answered bluntly that she had no idea. Slightly frustrated, did my own pace.
Apears I wasnt in the shape to do that time, so for the rest of the course, it became really tough. Struggled to keep the pace up, and was passed the entire way. Got stitches at around 4km, and hoping they would go away, the never did. Was able to run with them, but a pain nonetheless. Passed by Christina at around 6km mark, and lost around 20 seconds to the finish. So a quite badly executed race. On the other hand i did get a couple of "heia Tyrving" cheers from the crowds a few times, so that was generous.
New PB with about 15 seconds, so cant complain too much. With more interval workouts and finding a flat course might just put me at a much better time very quickly. For now, its an embarassment to be over 2 minutes behind Thomas on a 10km ;)
Vids:
Video (earlier shown)¨
Video2 (nice summary of the race)
Results
http://sentrumslopet.no/resultat-2011/#http://resu...
Friday May 6, 2011 #
Running (Trails) 29:26 4.86 km (6:03 / km) +95m 5:31 / km
ahr:131 max:155 (rest day) shoes: Nike LunarSwift+
Thursday May 5, 2011 #
Running (Trails) 28:15 4.93 km (5:44 / km) +97m 5:13 / km
ahr:132 max:148 (rest day) shoes: Nike LunarSwift+
Wednesday May 4, 2011 #
Running (Trails) 1:30:00 13.0 km (6:55 / km) +300m 6:12 / km
shoes: Mizuno WR12 (2009)
Tuesday May 3, 2011 #
Running (Trails) 34:10 5.65 km (6:03 / km) +118m 5:29 / km
ahr:133 max:149 (rest day) shoes: Mizuno WR12 (2009)
Sunday May 1, 2011 #
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