Training Log Archive: olsoranIn the 31 days ending Dec 31, 2009:
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Thursday Dec 31, 2009 #
Trail / Terrain Run 43:00 [3] 7.5 km (5:44 / km)
shoes: Icebugs
Nice loop from Crathes West Lodge in the sun and fresh snow. Felt pretty warm too. Nice afternoon to be out. Still hamstring twinges but think I just need to keep stretching and being somewhat careful.
Wednesday Dec 30, 2009 #
Gym 1:00:00 [3]
shoes: Reebok Premier RoadPlus
Really good session.
Spinning warm up.
8 x 2 mins/1 mins skate ski intervals
Weight session no. 2 (except couldn't remember half of it so slipped into session 1). BFP 15.7
Hamstring strain finally showing signs of shifting.
Spinning warm up.
8 x 2 mins/1 mins skate ski intervals
Weight session no. 2 (except couldn't remember half of it so slipped into session 1). BFP 15.7
Hamstring strain finally showing signs of shifting.
Tuesday Dec 29, 2009 #
Trail / Road Run 46:10 [3] 7.5 km (6:09 / km)
shoes: Icebugs
Slow steady headtorch run in Glen O'Dee. Skating about half the time but felt pretty good.
Sunday Dec 27, 2009 #
Note
Sjusjoen to Gardermoen to Edinburgh.
Saturday Dec 26, 2009 #
XC Skiing 30:00 [3] 4.0 km (7:30 / km)
Huge overnight dump of snow. Up to our wastes off road/track now. Skied with C to shop along road then back cross-country.
XC Skiing 1:19:58 [3] 11.94 km (6:42 / km)
To lysloype with C, D & K. Cold for first loop then cleared up and wind dropped when C, K and I did a second. Excellent snow and really nice under the lights. Freshly cut tracks.
122km in 6 days..target average >20km per day..job done.
http://connect.garmin.com/activity/21157230
122km in 6 days..target average >20km per day..job done.
http://connect.garmin.com/activity/21157230
Note
Strength and conditioning clearing snow ready for early morning drive to Gardermoen.
Friday Dec 25, 2009 #
XC Skiing 2:55:00 [3] 26.1 km (6:42 / km)
Set off with T, D, C & K. Cloudy but great snow at -5. Up to the lit track first then competed with lots of Norges on Birkebeinerloype. To Kvasen. Spilt then with T & K and headed off with C & D. By Melljoen route but planned route not cut so headed to Nordseter, back over Hoyfjellet, dropping "off piste" into the village cabin backyards. Then back to Sjusjoen. Long day, don't think I've ever done self propelled 25k on Christmas day before - very tired!
http://connect.garmin.com/activity/21157241
http://connect.garmin.com/activity/21157241
XC Skiing 33:22 [3] 3.84 km (8:41 / km)
Late evening trip to lit track with T. Blizzarding, cold and then headlamp ran out so relied on T's.
Thursday Dec 24, 2009 #
XC Skiing 1:54:00 [3] 16.1 km (7:05 / km)
Juleaften.
With C&D. Headed off towards Natrudsdilen but overwhelmed by snow. Wading, if you can wade on skis. Stuck foot in a stream when crossing it, somwhat cold! Met T & K and then headed round Sjusjoen lake with C&D. Tracks not great today after the snowfalls. Slow!
With C&D. Headed off towards Natrudsdilen but overwhelmed by snow. Wading, if you can wade on skis. Stuck foot in a stream when crossing it, somwhat cold! Met T & K and then headed round Sjusjoen lake with C&D. Tracks not great today after the snowfalls. Slow!
XC Skiing 42:00 [3] 7.5 km (5:36 / km)
On my tod for a change. Head torch and lys loype loop. Great snow although glide not great. Didn't see a soul - all the Norges in celebrating Julefaften. 42 mins PB versus C's 38 with his posh skating technique :-)
http://connect.garmin.com/activity/21157256
http://connect.garmin.com/activity/21157256
Wednesday Dec 23, 2009 #
XC Skiing 45:00 [3] 7.2 km (6:15 / km)
From Birkebeiner stadion in Liilehammer, skied up the Birkebeiner route to meet D, C and K as they skied down from Sjusjoen. Skied back with them. Tracks not so good but still good fun even though adductors really painful, this skiing lark being a real shock to them.
Swim 10:00 [3]
Not much effort here..about 20 lengths of the Lillehammer pool - then more social swimming. Pool really cold, outside really, really cold.
XC Skiing 40:49 [3] 5.9 km (6:55 / km)
ahr:126
With K &T up to the lys loype.
Tuesday Dec 22, 2009 #
XC Skiing 2:00:00 [3] 14.0 km (8:34 / km)
ahr:111
-23 outside according to cabin thermometer. Stunning sun. Took wide loop round the lake and then headed back with T whilst D, C & K did an extra 7km. Warmed up to -11 when we got back.
XC Skiing 44:00 [3] 7.5 km (5:52 / km)
ahr:151
With C in evening - once round the lit loop from hytte.
10 mins up to the loop then 24.40 round and another 10 ish back. Av heart rate is for loop and return.
10 mins up to the loop then 24.40 round and another 10 ish back. Av heart rate is for loop and return.
Monday Dec 21, 2009 #
XC Skiing 1:30:00 [3] 11.0 km (8:11 / km)
ahr:119
With T, D, C & K round Sjusjoen lake. Much quieter than expected. Most Norwegians still at work. Masses of snow.
XC Skiing 54:00 [3] 7.5 km (7:12 / km)
ahr:130
To the lysloype from the hytte with C & K. Only three others out i the evening.
Sunday Dec 20, 2009 #
Note
(rest day)
To Sjusjoen..bit skittery on the snowy roads in a very heavy car.
Friday Dec 18, 2009 #
Trail / Road Run 39:05 [3]
shoes: Asics Gel Trail Sensor(2)
Bit slippery round Hazlehead today. Feeling very heavy!
Thursday Dec 17, 2009 #
Note
(rest day)
Too many mince pies.
Really can't feel the hamstring much anymore. :-)
Really can't feel the hamstring much anymore. :-)
Wednesday Dec 16, 2009 #
Gym 35:00 [3]
shoes: Reebok Premier RoadPlus
15 mins wu/wd spin and skate ski
6 x 2mins/1mins skate ski
a portion of the weights circuit before running out of time.
6 x 2mins/1mins skate ski
a portion of the weights circuit before running out of time.
Tuesday Dec 15, 2009 #
Trail / Road Run 37:00 [3]
shoes: VJ Twister (2)
Modified Hazlehead loop with Roland. Somewhat shorter and slower than normal but pleasant in the sunshine.
Monday Dec 14, 2009 #
Road Running 22:00 [3]
shoes: Asics Gel Trail Sensor(2)
Still sticking to the flat and avoiding anything remotley approaching the size of a mole hill but enjoyed it nevertheless. Wet Banchory.
Note
Think I'm sure to get completely wellied by all offspring bar none when it comes to the x-c skiing next week.
Note
To Richie the physio.
Sunday Dec 13, 2009 #
Turbo 42:00 [3]
3 hours waxing skis then
15 mins wu/wd
5 x 4mins/2 mins
cleared the lungs of wax cleaner.
15 mins wu/wd
5 x 4mins/2 mins
cleared the lungs of wax cleaner.
Saturday Dec 12, 2009 #
Road Running 20:00 [3]
Gentle round Banchory streets in the freezing cold. Still keeping an eye on the hamstring.
Friday Dec 11, 2009 #
Turbo 55:00 [3]
15 mins warm up/down
40 mins at a good tempo...bit boring but at least got to watch early season world cup biathlon on nrk. Not going to risk the hamstring just yet.
40 mins at a good tempo...bit boring but at least got to watch early season world cup biathlon on nrk. Not going to risk the hamstring just yet.
Wednesday Dec 9, 2009 #
Gym 40:00 [3]
shoes: Reebok Premier RoadPlus
5 mins spinning warm up
5 mins skate ski warm up
5 x 2mins / 1mins skate ski intervals
Shortened weights circuit 2.
Hamstring holding up well. seems to be on the mend. More running next week.
5 mins skate ski warm up
5 x 2mins / 1mins skate ski intervals
Shortened weights circuit 2.
Hamstring holding up well. seems to be on the mend. More running next week.
Tuesday Dec 8, 2009 #
Turbo 20:00 [2]
Warm up /down
Turbo 30:00 [4]
Going a bit harder! Bit boring too.
Monday Dec 7, 2009 #
Note
Further minimal activity during exercises at GL. Definitely good to rest hamstrings a bit more anyway.
To physio in Banchory in evening.
To physio in Banchory in evening.
Sunday Dec 6, 2009 #
Note
Minimal activity during outside exercises at GL
Saturday Dec 5, 2009 #
Trail 30:00 [3]
shoes: Asics Gel Trail Sensor(2)
UKCC L2 coaching course.
With Mike Rodgers from Glenmore Lodge up towards Ryvoan bothy in the dark. Bit full after mince pies but nice sociable run, even if hamstring still tender and a lot of puddles to be circumvented.
With Mike Rodgers from Glenmore Lodge up towards Ryvoan bothy in the dark. Bit full after mince pies but nice sociable run, even if hamstring still tender and a lot of puddles to be circumvented.
Friday Dec 4, 2009 #
Gym 45:00 [3]
shoes: Reebok Premier RoadPlus
Still a little wary of running so another safety day.
5 mins light spinning warm up
30 mins skate ski....good session with more than moderate effort, hopefully "just in time" prep for Norway.
10 mins of extra stretching
5 mins light spinning warm up
30 mins skate ski....good session with more than moderate effort, hopefully "just in time" prep for Norway.
10 mins of extra stretching
Wednesday Dec 2, 2009 #
Gym 35:00 [3]
7 mins spininng warm up
10 mins skate ski
Remainder: half of weights circuit 2 then ran out of time.
10 mins skate ski
Remainder: half of weights circuit 2 then ran out of time.
Tuesday Dec 1, 2009 #
Swim 25:00 [3]
Aboyne pool as part of the taxi service.
25 mins was enough as I was getting annoyed with some anti-social pool users so the attraction of a cup of tea got too much for me. Thank you A!
(Probably enough for the hamstring too).
25 mins was enough as I was getting annoyed with some anti-social pool users so the attraction of a cup of tea got too much for me. Thank you A!
(Probably enough for the hamstring too).