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Training Log Archive: Kip

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m
Running (Trails)	10	9:37:52	56.25	(10:16)	90.52	(6:23)	1791
Running	12	5:50:21	36.95	(9:29)	59.47	(5:53)	645
Biking	6	5:14:19	47.64	(9.1/h)	76.67	(14.6/h)	821
Orienteering	5	5:03:45	23.62	(12:52)	38.01	(7:59)	615
Running Tempo	4	2:54:31	30.02	(5:49)	48.31	(3:37)	99
Intervals	3	42:50	7.45	(5:45)	11.99	(3:34)	43
Swimming	2	34:59
Stretches	5	30:00
Strength	1	15:00
Running (Drills)	2	15:00
Running (Terrain)	1	4:08	0.31	(13:20)	0.5	(8:17)	20
Total	25	31:02:45	202.24		325.47		4034
[1-5]	25	30:27:39

2:34

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Wednesday Aug 31, 2011 #

5 PM

Running (Trails) warm up/down 22:49 [1] 3.58 km (6:22 / km) +14m 6:15 / km
shoes: Asics Hyperspeed 3

Running Tempo race 57:11 [4] 16.29 km (3:31 / km) +57m 3:27 / km vdot: 62.6
shoes: Asics Hyperspeed 3

Another weekly Sognsvann Rundt Medsols. This time with an atempt to do 5 laps age record. Even splits of 11:28 was required. Only once during the five laps did i go below that time ;)

Very nice day with lots of sun and hopefully great conditions. Had rained before, so a bit wet at some places Nothing major, but didnt like how the shoes soaks up the water beneath. Every second mattered. Also ended up not running with sun glasses since the sun disapeared a few minutes before the start, ditched them.

Payed closely attention to my watch and getting correct paces. Tried to relax my stride and pace and get some comfortable 3:28´s. First km right at the back of a pack of 5 (all of them doing only one lap). After 1km, moved up the pack as most of them had started to fast. led halfway through the first loop, passed by 2 the last few hundred meters, and after doing one lap, looked at my watch, and disaster struck: I had ran it over 25 seconds too fast!

To top it all off, went into some nasty ass shit weather on the second lap. It wasnt Irene shitty, but enough to get me way past my comfort zone. It was hailing like crazy and i remember when looking at Sognsvannet, if I had a camera and zoomed close enough, it would look like a stormy sea. Had slowed considerably on the second lap, but still PRed 2 laps once more at 22:36.

Last three laps the weather stabled into just heavy rain, but the tracks were getting worse shape, and my shoes soaked through. managed stable pacing. Lost most feelings in my legs towards the end (last two laps), which made running more difficult, and perhaps an easier time to stumble or fall or something similar.

Got some stitches on beginning of fourth lap, and got really scared. Really thought that would be the end of it. They dissapeared, but returned on 5th lap for half of it. It explains partially the breakdowns on the km splits.

No hit the wall feeling whatsoever throughout the run :D Good times.

Splits
11:04 -- (11:04)
22:36 -- (11:32)
34:05 -- (11:29)
45:42 -- (11:37)
57:11 -- (11:29)

C • new record? 3

Running (Trails) warm up/down 4:47 [1] 0.65 km (7:22 / km)
shoes: Asics Hyperspeed 3

Tuesday Aug 30, 2011 #

10 AM

Biking 12:00 [1] 3.0 km (15.0 kph)

7 PM

Running 1:07:41 12.06 km (5:37 / km) +303m 4:59 / km
(rest day) shoes: Mizuno WR13 (2011)

Recovery run up to Stein. First 5km gravel roads with few trails, and rest on roads. September showing good promise, coming 2 days early. Only great weather for the next month :D

Tomorrows time to beat is 57:23, that is 11:28 per lap. According to my VDOT, i will not be able to do it by 1 second, but hey, doesnt mean that i wont try it.

Biking 14:01 [1] 2.77 km (11.9 kph)

Stretches 5:00 [1]

Sunday Aug 28, 2011 #

Note

Good training week. Make sure not to do a repeat from last year at around the same time. Difference this time is one bike during the week, only 2 "høy økt", more trails and for a shorter period of time.

Big focus the next month will be more laps at the weekly "Sognsvannet rundt Medsols," then Drammen half Marathon Nationals at the 11th, then oslo maraton to top it off.

2 PM

Running (Trails) long 1:46:34 17.72 km (6:01 / km) +389m 5:25 / km
ahr:78 max:91 shoes: Mizuno WR13 (2011)

Saturday Aug 27, 2011 #

2 PM

Running (Trails) warm up/down 52:48 [1] 7.59 km (6:57 / km) +133m 6:24 / km
shoes: Mizuno WR13 (2011)

Intervals (4*5min) 20:15 [5] 5.31 km (3:49 / km)
shoes: Mizuno WR13 (2011)

Running (Rests) 7:49 [2] 0.62 km (12:36 / km)
shoes: Mizuno WR13 (2011)

Friday Aug 26, 2011 #

1 PM

Running (Trails) long 2:09:54 19.31 km (6:44 / km) +452m 6:01 / km
shoes: Mizuno WR13 (2011)

Thursday Aug 25, 2011 #

5 PM

Biking 1:51:46 20.0 km (10.7 kph) +380m

41.019km

Wednesday Aug 24, 2011 #

6 PM

Running warm up/down 20:00 4.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

Running (Drills) warm up/down 5:00 [1]

Running Tempo race 45:33 [4] 13.08 km (3:29 / km) +12m 3:28 / km vdot: 62.2
shoes: Asics Hyperspeed 3

Sognsvannet Rundt Medsols. Attempted age record setting for 4 laps. Target time was 46:07. Nothing says formtopping like this time than a rest day two days before, and a nice long run with Thomas the day before, like this one. With coffee from Narvesen and some carbs, I was ready to go :D

Not only was it stiff competition, with 6 sub 11 minute runners on doing 1 lap, but the great Night-Orienteering king Anders Nordberg showed up. Was able to think of a really stupid question going like: "For reals? you are running?" Also told him that he did great "innsats" on WOC, although he begged to differ.

Goal was to run even 11:30 laps with around 3:33min/km pace. Accidentally turned on my GPS the night before, so had little battery. Didnt warm up with it, and turned it on 5 minutes before the start. Problem is, it didnt find the satlelight, so i was pretty much running blind like these guys .

Tried to feel around what would be about correct pace. had a ton of guys infront, a lot more than last time, so felt the pace was okay. The pack infront ran faster and the people behind started to chill a little, so got myself a nice vaccuum area. Saw Nordberg probably 50 meters ahead, and when looking behind me, seems like I parked the Buss Holth woman, so i was about on pace.

A 40-50 year old man passed me at about 1km, and running quite evenly, decided to follow him, and did for the first lap. He was only running one lap. Thought i saw 11:25 on my watch when i passed the finish. Felt tired so thought it might be tough with 46mins. Decided to go hard on the next lap. Didnt see a single person since the first lap (although lapped tons).

Didnt really believe my time when crossing the second lap. Had PRed 2laps enroute doing 4 laps with 22:38. Still felt strong and continued to run hard. Had nice even splits on 3rd and 4th, and once i saw my time was 34 mins on the third lap, knew i was about to break age record for 4 laps. A high-five moment. Got some satelites the last 2 laps, and they confirmed I was on pace.

Race conclusion
Dont know how I was able to run so well despite being alone the last 3 laps. I felt like a Mathias Nipen on steroids, or better yet, a kenyan. Never had a down period. Also quite nice to get some cheers from people warming down. Certainly helped keeping the pace.

Also one of the best Vdots to date. Best non-track vdot, despite it all being gravel. This is great news for oslo marathon.

Splits (laps)
11:18 (11:18)
11:20 (22:38)
11:25 (34:03)
11:30 (45:33)

225 Mathias Nipen, Tyrving 45:33 +35:42
Post 1 2 3 4 5 6 7 8 9 10 11 12
Total tid 06:51-11 10:21-11 11:18-11 18:14-3 21:41-3 22:38-3 29:38- 33:07- 34:03- 41:07- 44:40- 45:33-
Strekktid 06:51 03:30-10 00:57-25 06:56-3 03:27-3 00:57-12 07:00- 03:29- 00:56- 07:04- 03:33- 00:53-

C • nice one! 9

Running warm up/down 18:00 [1] 2.6 km (6:56 / km) +14m 6:45 / km
shoes: Asics Hyperspeed 3

Stretches 5:00 [1]

Tuesday Aug 23, 2011 #

4 PM

Running (Trails) long 1:30:29 14.28 km (6:20 / km) +351m 5:39 / km
shoes: Mizuno WR13 (2011)

Sunday Aug 21, 2011 #

10 AM

Running warm up/down 19:47 [1] 2.19 km (9:02 / km) +26m 8:32 / km
shoes: Icebugs OLX (2011)

Orienteering race 1:41:22 13.53 km (7:30 / km) +160m 7:04 / km
shoes: Icebugs OLX (2011)

Friday Aug 19, 2011 #

2 PM

Running 1:01:58 11.39 km (5:26 / km) +199m 5:00 / km
shoes: Mizuno WR13 (2011)

Thursday Aug 18, 2011 #

1 PM

Running (Trails) warm up/down 52:53 8.63 km (6:08 / km) +177m 5:34 / km
shoes: Mizuno WR13 (2011)

Intervals 6:31 2.04 km (3:12 / km) +35m 2:57 / km
shoes: Mizuno WR13 (2011)

77.2 -- (1:01)
79.1 -- (1:33)
77.4 -- (2:13)
78.4 -- (2:21)
79.1 -- (2:14)

Running (Rests) 9:22 [1] 0.88 km (10:39 / km)
shoes: Mizuno WR13 (2011)

Stretches 5:00 [1]

Wednesday Aug 17, 2011 #

5 PM

Running (Trails) 25:44 5.0 km (5:09 / km) +14m 5:04 / km
shoes: Asics Hyperspeed 3

Running (Drills) 10:00 [1]

Running Tempo race 22:40 6.54 km (3:28 / km) +24m 3:24 / km vdot: 60.0
shoes: Asics Hyperspeed 3

Weekly Sognsvann medsols gravel trail race, 2 laps. Last time i ran it was in 2005, and got a new PB with 4 minutes. great success.

Used some fast racing flats to make sure to get a new PB, and hopefully beat 23 mins. Went a little fast in the beginning with 3:16 on first km. 11min on the first lap. Got tired after 4km, and pace dropped. Struggled also with stitches. Lost 10 seconds on km5, and 15 on km6, and got a 11:40 on the last lap. Still satisfied, and pretty sure i could do 3:25 pace if i with did that on the start.

Checking if there are any age records i can break. There arent any possible. Had i been a year younger, (or ran them last year), i could probably been able to do 3, 4 or 5 laps easily. Right now it looks like 4 laps with 11:30 laps to beat 46:07. It is a bit tough.

Running (Trails) warm up/down 18:19 [1] 1.33 km (13:44 / km) +23m 12:38 / km
shoes: Asics Hyperspeed 3

Tuesday Aug 16, 2011 #

1 PM

Running (Trails) 36:45 6.01 km (6:07 / km) +123m 5:33 / km
shoes: Mizuno WR12 (2009)

Strength 15:00

Saturday Aug 13, 2011 #

3 PM

Swimming 20:00 [1]

5 PM

Running 35:50 7.39 km (4:51 / km) +4m 4:50 / km
ahr:59 max:98 shoes: Mizuno WR13 (2011)

Stretches 5:00 [1]

Thursday Aug 11, 2011 #

4 PM

Running 1:09:17 13.83 km (5:01 / km) +25m 4:58 / km
ahr:145 max:161 shoes: Mizuno WR13 (2011)

Left that bs weather at Oslo with some sweet heat going on in germany. Did a nice wander outside bruchsal. Had no maps prior or during, so total random where i went. had i known there were some sweet forest further up, would have def. gone there.

Wednesday Aug 10, 2011 #

4 PM

Running warm up/down 5:38 [2] 0.59 km (9:35 / km) +3m 9:21 / km
ahr:78 max:85 shoes: Icebugs OLX (2011)

Orienteering 59:20 [4] *** 6.97 km (8:31 / km) +250m 7:13 / km
ahr:57 max:76 shoes: Icebugs OLX (2011)

Results

C • Waddington prize 10

Tuesday Aug 9, 2011 #

4 PM

Running warm up/down 8:17 [2] 1.0 km (8:17 / km) +26m 7:20 / km
shoes: Icebugs OLX (2011)

Running (Terrain) warm up/down 4:08 [2] 0.5 km (8:17 / km) +20m 6:54 / km
shoes: Icebugs OLX (2011)

Orienteering race 54:57 [4] **** 7.03 km (7:49 / km) +135m 7:08 / km
shoes: Icebugs OLX (2011)

Results

Sunday Aug 7, 2011 #

11 AM

Running 18:36 2.04 km (9:07 / km) +45m 8:13 / km
ahr:91 max:127 shoes: Icebugs OLX (2011)

Orienteering 37:28 ** 5.39 km (6:57 / km) +70m 6:32 / km
ahr:164 max:179 shoes: Icebugs OLX (2011)

Saturday Aug 6, 2011 #

3 PM

Biking 38:34 [1] 9.94 km (15.5 kph) +222m

Swimming 14:59 [2]
ahr:90 max:91

Biking 42:26 12.19 km (17.2 kph) +78m
ahr:136 max:207

Friday Aug 5, 2011 #

5 PM

Running (Trails) warm up/down 17:26 3.12 km (5:35 / km) +72m 5:00 / km
ahr:128 max:143 shoes: Mizuno WR12 (2009)

Intervals 16:04 4.64 km (3:28 / km) +8m 3:26 / km
ahr:159 max:179 shoes: Mizuno WR12 (2009)

8*2min intervals, 1min off, with Thomas on the farm road by Dælivannet. Quite arbitrary to put split times on, so instead just put the length of each interval.

Not too hard paced, and felt quite easy. Rain didnt seem to dampen spirits and no significant signs of foot pains.

Splits
1 577m --- (1:00)
2 579m --- (1:00)
3 569m --- (1:00)
4 581m --- (0:59)
5 575m --- (1:01)
6 582m --- (1:01)
7 586m --- (1:01)
8 592m --- (0:59)

Running (Rests) 8:06 0.89 km (9:06 / km)
shoes: Mizuno WR12 (2009)

Running (Trails) warm up/down 14:24 2.3 km (6:16 / km) +43m 5:44 / km
ahr:132 max:145 shoes: Mizuno WR12 (2009)

Wednesday Aug 3, 2011 #

4 PM

Running (Trails) warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Icebugs OLX (2011)

Orienteering 50:38 *** 5.1 km (9:56 / km)
shoes: Icebugs OLX (2011)

Tuesday Aug 2, 2011 #

7 AM

Biking 30:00 [1] 10.0 km (20.0 kph)

2 PM

Biking warm up/down 30:03 9.48 km (18.9 kph) +25m
ahr:100 max:130

Running Tempo 49:07 12.4 km (3:58 / km) +6m 3:57 / km
ahr:174 max:184 shoes: Mizuno WR13 (2011)

Tough time along E18. Wore light clothes, but the 29 degrees, overcast except for where the sun was, was a killer. Felt a lot more comfortable than last time for a further time, til around 6km, but hit the wall a lot harder this time. Had to stop at around 9km mark because of stiches were getting unbearable, and couldnt run properly. Once i got back to my bike, drank all the water i had and lied in the grass for a while. that was quite nice.

Still embarrassingly slow. Whats more is, according to my heart rate, I was working even harder today than last time, which I cant disagree with. This is the first session in August, and already I have more i5 for this month than total for either June or July.

Splits
01 3:48.6
02 3:45.0
03 3:42.6
04 3:55.5
05 3:48.1
06 3:54.6
07 3:58.1
08 4:03.2
09 4:08.4
10 4:12.7
11 4:02.4
12 4:11.1
ss 1:36.4

Stretches 10:00 [1]

Biking warm up/down 35:29 9.29 km (15.7 kph) +116m
ahr:133 max:168

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