Training Log Archive: SarahDIn the 31 days ending Dec 31, 2015:
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Thursday Dec 31, 2015 #
X-country skiing 2:00:00 [3] 14.5 km (8:17 / km)
Left E in the cabin for a recovery morning and set off with J on the touring skis on the Gråhø rundt from Lemonsjøen. First 4km was pisted, but after that we were making tracks - although other skis had been that way a day or two previously. Managed to get pretty much to the high point going over the shoulder, before deciding to reverse our steps - just too long and uncertain in terms of what was to come. Off piste conditions were a bit Scottish in places, but all very skiable with the tourers. Really enjoyed it and got a better steady workout.
Wednesday Dec 30, 2015 #
X-country skiing 2:15:00 [2] 15.0 km (9:00 / km)
Back much happier skiing today - phew :-) Did a loop of Lemonsjøen, mostly on non-pisted track, but it had been skiied by others and was only slightly Scottish. Really enjoyed the skiing but E was flagging, so progress was somewhat tedious.
Tuesday Dec 29, 2015 #
X-country skiing 1:00:00 [2]
Tried and failed to find pisted trails at Kvamfjellet - no signs and turned out we needed to go along toll road to cross it. Eventually bailed and went back to Lemonsjøen. Back didn't seem too bad this am, but as soon as I tried to ski it got really sore. Struggled on, but not a day for doing too much. A lot less cold (only -6C) but a bitter wind to go with it. Somewhat frustrating day. Hope back improves tomorrow.
Monday Dec 28, 2015 #
X-country skiing 2:30:00 [2] 18.0 km (8:20 / km)
Another cold morning, -25C this time. Drove back over to Gålå - not very far, but took long enough to get there. Some good tracks there (Skisporet is the biz) and had a really enjoyable day out. Felt a lot more relaxed skiing on better prepared trails. On classic skis, but skating bits of it.
Note
Slipped on ice in the cp just as we were about to leave, crashing heavily on my lower back. Going to be stiff and sore tomorrow, but hopefully no lasting damage.
Sunday Dec 27, 2015 #
X-country skiing 1:45:00 [2]
Somewhat delayed start. -23C at 9am and the car was not impressed. Eventually got it warmed up enough to cough start and drove the few miles to Lemonsjøen. Ski options still v limited, but an OK track of 5.5km and at least it was quiet. Good for re-discovering the ski legs, arms and bum.
Saturday Dec 26, 2015 #
X-country skiing 1:00:00 [2]
First ski of the season. Stopped off at Hafjelltoppen on the way north. Thin, icy and very busy.
Friday Dec 25, 2015 #
Running 1:00:00 [3]
Christmas morning run from the house to Hoias tower and back. Feeling somewhat weary, not too surprising.
Thursday Dec 24, 2015 #
Orienteering 2:00:00 [3] 11.2 km (10:43 / km)
Long O course on Hakenby. Tapes still out from TTT a few weeks ago. Tough running - deep heather or tussocky marsh grass the whole way. Navigation was pretty smooth apart from an error at 10, drifting off the line approaching the control. Saw a caper (no question this time), but otherwise had the forest to myself.
Really enjoyed it. Think I might try and do something like this for my long run every 2nd week or so.
Really enjoyed it. Think I might try and do something like this for my long run every 2nd week or so.
Stretching 15:00 [1]
Wednesday Dec 23, 2015 #
Orienteering 50:00 [2]
Shadowing E round some controls at Akselaas. Nice terrain.
Includes jog to start and back from finish.
Includes jog to start and back from finish.
Tuesday Dec 22, 2015 #
Running 42:00 [3]
Headtorch run round Stenrod with J and CMc. Wet, but really pleasant run and felt much better than anticipated.
Monday Dec 21, 2015 #
12 PM
Running warm up/down 33:00 [2]
From the house to Venås and back.
Running hills 20:00 [5]
8 x reps of the Venås hill from the bottom of the cp to above the hut. Times were mostly 71s with 4 and 5 dropping to 74 then 69 to finish. Jog back recovery with cycle over 2.5'. Felt tougher than it should have. Guess I haven't done any hills in a while.
Good to get this out of the way early in the week.
Good to get this out of the way early in the week.
5 PM
Running 1:00:00 [2] 7.6 km (7:54 / km) +180m 7:04 / km
The Not Morven winter solstice run, with J and E. Spotted a couple of pimples with utsiktpunkter so decided to turn them into a mini night adventure. Started through the steinring feld at Hunn that we visited yesterday, following a signed path to the summit of Ravneberget. Then navigated off the back with an "ish" map, to successfully find some paths onto the next top. This one had the added excitement of a tower on its summit which took us to the grand height of 116m :-) Gløgg and dumles on the top before finding a route off the other side. Then lucked out in finding a track to take us back round the side of the first hill.
Much amused to get back to a full car park - winter solstice revellers, presumably about to light some bål and sacrifice a few small children in amongst the steinringer.
Nice night, +8C
Much amused to get back to a full car park - winter solstice revellers, presumably about to light some bål and sacrifice a few small children in amongst the steinringer.
Nice night, +8C
9 PM
Stretching 15:00 [1]
Sunday Dec 20, 2015 #
Note
(rest day)
Saturday Dec 19, 2015 #
11 AM
Orienteering 25:00 [2]
Shadowing E round a few controls in Stenrod
2 PM
Running 1:10:00 [3]
With J. Jogged to Strupe to drop E at a party, then continued into the woods, eventually making our way back onto the map from the night race a couple of weeks ago. Some nice bits of terrain, especially at the southern end. Crossed the route 21 and followed a track to the Skyteban, then managed to find a route back through the terrain towards the Eikelimoen track. Worked ok, but out for a bit longer than intended. Felt ok once I got going, but could do with a bit more recovery - maybe tomorrow.
10 PM
Stretching 15:00 [1]
Friday Dec 18, 2015 #
Orienteering 33:00 [3]
Short control pick on Kjeoya. Really enjoyable and very reminiscent of bits of the Lakes e.g. Great Tower.
Thursday Dec 17, 2015 #
11 AM
Running warm up/down 30:00 [2]
At Erte. Decent w-u round the lake on the small trails as far as Ertehytta, then back again after intervals along the edge of the v icy forest road.
Running intervals 24:00 [5]
Done way too much plodding over the last few weeks. Time to up the quality. 8 x 2'+1' reps on a flattish almost ice free section of the lysloype from Ertehytta. Felt pretty good and getting a bit more distance through the session.
Pleased with that.
Pleased with that.
6 PM
Orienteering 50:00 [2]
Night O training on Hoias. Bits of map missing (just in the circle on the bit I did). No controls out. Oh and it was damp and misty - very! Not much more than walking pace for most of this. Distance judgement went out the window (dark, misty and slow pace). Managed to get it together in places, but then did some very stupid things - 180 error trying to relocate at 25, then after getting 26 and 27 ok navigated out of 27 thinking I was at 26. Intending to cut back to 32, but hit the wrong path and ended up heading in completely the wrong direction, before eventually taking a safety bearing and accidentally finding the lake. Oops. Ah well, it's all fun!
Tracking https://events.loggator.com/Azp0qPzdxatMOGBR
Tracking https://events.loggator.com/Azp0qPzdxatMOGBR
9 PM
Stretching 15:00 [1]
Wednesday Dec 16, 2015 #
Running 55:00 [2]
Exploring the peninsula beyond Svalerodkilen. Recovery effort. Very slippy underfoot and never too sure where I was going, so quite stop / start. Out a bit longer.
Tuesday Dec 15, 2015 #
11 AM
Running 20:00 [3]
Leg loosener. Getting skitey.
6 PM
Running warm up/down 30:00 [2]
Decent w-u before time-trial. Couple of laps jog after.
Running race 12:35 [5] 3.0 km (4:12 / km)
3km time-trial on the track. Dark, cold and frosty. No great expectations, but E was out to beat me, so had to give it my best. Set off a bit too comfortable, tucked in behind a bunch of girls. Somewhere around half way decided to pick up the pace a bit and moved to the front of them. Reckoned E was dead and gone by this stage, so when he and 2 others came past with 400 to go I knew I was in trouble. Sure enough they had a sprint and I didn't, but I was actually pretty happy with my time in the circumstances (not exactly running fresh), and hats off to E!
9 PM
Stretching 15:00 [1]
Monday Dec 14, 2015 #
11 AM
Running 35:00 [3]
Small tracks round Stenrod - Venas, Ekilemoen, Uvas. Feeling good this morning - best for a while - but kept it relaxed pace. Ground nicely frozen now, but not too icy.
5 PM
Running warm up/down 22:00 [2]
Jog to Gimle for S+C and back after.
Strength and conditioning 1:10:00 [2]
Worked quite hard tonight. Last one for 4 weeks.
Sunday Dec 13, 2015 #
Running 1:30:00 [2] 10.6 km (8:29 / km)
Lovely day again. With J, E and HO drove N up the route 21 to Linnekleppen in search of a high point and a view. 3.5km up a wee twisty path to the top where there was a tower giving views over the flatlands. Then continued through terrain for a couple of km before joining a dirt road. Part way back on this before it climbed and turned back into lovely forest path again. Really pleasant run. E did brilliantly too, running the vast majority of the route.
Stretching 15:00 [1]
Saturday Dec 12, 2015 #
Running warm up/down 20:00 [2]
Jog to start and wander round the w-u map trying to make sense of the vast amount of detail. Cooold again, but got fingers defrosted and gloves off before the start.
Orienteering race 39:00 [4]
HDNC middle distance at Iddefjordfjella, short course. Tricky. So much detail on the ground, but way too much on the map to be able to read it well. Didn't stop enough on the way to 1 and missed just off the edge of the circle. Mostly clean after that. Wobble in the circle at 5, then a poor route to 6. Beat the rest of the old ladies, but they were mostly a good deal older than me.
Fun!
Fun!
Orienteering 15:00 [2]
Shadowed E walking round a few controls from Thu TTT session at Buer, then ran round a few more on my own. Just about thawed my feet out by the time I got back to the car.
Friday Dec 11, 2015 #
Running 37:00 [3]
Steady with J round Eikelimoen and Venås. Tired but felt it helped loosen me off a bit.
Thursday Dec 10, 2015 #
Orienteering 1:00:00 [3]
Night training on Høiås with a contour only map. J shadowing me, which took away the element of fear! Slow but steady. Tricky stuff and made me realise that even at night I use a lot more than just compass and contours in terrain like this. Took a couple of route choices which I wouldn't have made with the benefit of the full map. Both involved rather a lot of water. The first through a narrow ravine had J practising his front crawl. The second should have too, as it transpired we crossed an uncrossable bog at the edge of a full blown pond. E went out on his own (his choice) on a somewhat easier option.
Tracking https://events.loggator.com/FmSWYFP6r-saLbIs
Tracking https://events.loggator.com/FmSWYFP6r-saLbIs
Stretching 15:00 [1]
Wednesday Dec 9, 2015 #
Running 1:30:00 [3]
From Opalveien, back streets and paths to Gimle Skole, then tried to find some paths to cut across to Solheim. Somehow managed to do a 180 in the woodland first time round, ending up back at the school without realising it! Second attempt worked better and then found the route down through the crags to the Tista. Crossed the river and up to the festning and then on to the next hill at Slavekirke. Well behind planned schedule by this stage, so cut a bit short and found a route down through the cliffs to Engelvik before heading back along the road to the town. Not feeling good running from the outset and by this stage lower back was causing me to run v awkwardly as well as slowly, so decided to cut my losses and walk home from here (best part of an hour).
Probably shouldn't have set off on this today, but feeling in need of getting out. Maybe a walk would have been more sensible. Hopefully no long term harm.
Probably shouldn't have set off on this today, but feeling in need of getting out. Maybe a walk would have been more sensible. Hopefully no long term harm.
Tuesday Dec 8, 2015 #
Running 48:00 [3]
From Svinesund old bridge, east along the kyststien, detour to the Hjemkollen fort and then down a small trail from Skotta, towards the cliffs. Back the same way. Views over the fjord should be great but everything grey today. Running felt bad. Hoping to do a long one tomorrow, but will need to get some good recovery for that to be worthwhile.
Stretching 15:00 [1]
Big salad for lunch, followed by a good stretch, and starting to feel on the up again already.
Monday Dec 7, 2015 #
Strength and conditioning 1:00:00 [2]
Granny gym. No Eva, so informal circuits instead. Warm-up was a game that seemed to be a cross between netball and rugby - good fun and effective. Then 3 x laps of 12 x 45" of mostly strength-based exercises.
Running tempo 22:00 [2]
Jog to Strupe and back (resisted offer of lift this week). Feeling stiff in the hips.
Sunday Dec 6, 2015 #
Walking 1:30:00 [1]
First Norwegian adventure.
Took the Moss-Horten ferry across the Oslofjord, then had a long cross-country drive to north of Siljan. Set off on foot from north of Mykle with the summit of Styggmann as our target. Got going later than hoped, due to the time taken to get there, so were always going to be a chasing the daylight a bit. In addition, going was slower than might be hoped, due to quite a lot of ice on the path; where it wasn't icy it was very wet underfoot. Raining on the way there, but dried up by the time we started, and by the time we were onto the last climb it had turned into a glorious afternoon. Last climb was up through rocky, scrub forest and once we got above the tree line the view was just stunning. Had a wee crash on some icy rock, which didn't do me much good and was rather more terminal for my camera :-( Couldn't linger for too long on the summit, but managed to make good time on the return and got back before it got too pitch black. Cracking day out, although feeling a bit sore now from jarring myself on my fall. 3 1/2h total.
Took the Moss-Horten ferry across the Oslofjord, then had a long cross-country drive to north of Siljan. Set off on foot from north of Mykle with the summit of Styggmann as our target. Got going later than hoped, due to the time taken to get there, so were always going to be a chasing the daylight a bit. In addition, going was slower than might be hoped, due to quite a lot of ice on the path; where it wasn't icy it was very wet underfoot. Raining on the way there, but dried up by the time we started, and by the time we were onto the last climb it had turned into a glorious afternoon. Last climb was up through rocky, scrub forest and once we got above the tree line the view was just stunning. Had a wee crash on some icy rock, which didn't do me much good and was rather more terminal for my camera :-( Couldn't linger for too long on the summit, but managed to make good time on the return and got back before it got too pitch black. Cracking day out, although feeling a bit sore now from jarring myself on my fall. 3 1/2h total.
Stretching 15:00 [1]
Feeling a lot better after this
Saturday Dec 5, 2015 #
11 AM
Orienteering 45:00 [2]
Hanging controls for E on a wee course on Stenerød, out the back door. Great terrain and trickier than the map made it look. Not sure of time as gps got knocked off near start.
3 PM
Running 48:00 [3]
Afternoon trot round the woods with J. Mostly on smaller paths. Needed a headtorch by the end - should probably take one on these later runs.
9 PM
Stretching 15:00 [1]
Friday Dec 4, 2015 #
Running intervals 20:00 [5]
10 x 1'+1' on the lysløype starting before Ekilimoen. 6 x out towards Høiås and then 4 back. The return ones were slightly downhill but into the wind, so didn't seem any easier. Felt a bit of a struggle, but kind of got into it.
Left my windproof top tied to a tree at the start of the intervals. Gutted to find it had vanished by the time we got back :-( Thought things like that didn't happen in Norway.
Left my windproof top tied to a tree at the start of the intervals. Gutted to find it had vanished by the time we got back :-( Thought things like that didn't happen in Norway.
Running warm up/down 25:00 [2]
Out to the start of intervals from east Stenerød track to lysløypa, then straight back down at the end.
Thursday Dec 3, 2015 #
Orienteering 1:00:00 [3]
Night O training at Høiås. Went out feeling much more confident this week, despite Tuesday's debacle. Felt like I was moving a bit quicker, but still holding my line and ticking everything off. Just a bit low on one control and then missed the last one going above the end of a gully. Pretty happy.
Time includes w-u
Time includes w-u
Stretching 15:00 [1]
Wednesday Dec 2, 2015 #
Running 50:00 [3] 7.4 km (6:45 / km)
Another trip out to Erte, with J this time. Took a different path over to Ormtjernhytta then came back by Ertehytta. Mostly on the smaller paths. Not such a nice day, but still a good run out.
Tuesday Dec 1, 2015 #
Orienteering 46:00 [3]
HDNC night cup at Strupe.
Oh dear... haven't got myself this lost in a long time. Wasn't until I looked at the GPS track once I got home that I could start to figure out where I'd been. Turns out I was completely under-gauging distance and getting myself into totally the wrong blocks of s**t. There may have been some nicer terrain, but I never got far enough to find it, except on my emergency escape bearing. It can only get better!
Guess I'll have to go back later in the week in daylight, although tbh I don't really fancy it right now.
Oh dear... haven't got myself this lost in a long time. Wasn't until I looked at the GPS track once I got home that I could start to figure out where I'd been. Turns out I was completely under-gauging distance and getting myself into totally the wrong blocks of s**t. There may have been some nicer terrain, but I never got far enough to find it, except on my emergency escape bearing. It can only get better!
Guess I'll have to go back later in the week in daylight, although tbh I don't really fancy it right now.