Training Log Archive: SarahDIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
X-country skiing 3:00:00 [2]
Heard the pistie machine go past the hut at 5:45am - good news for the day's ski conditions. Headed north towards Oppkuven, climbing steadily for the first hour on good tracks. Lovely section from here, undulating and gently descending until we reached Heggelivann. 1km of icy track on the lake then took us to the hut which was open for drinks etc. Back from there it was a long but easy run with the vast majority downhill on nice wide tracks and I managed to ski relaxed the whole way. Did lots of double poling and felt like I was getting some more efficient technique at times. Got pretty busy towards the back end - definitely worth getting out early in areas like this. As expected the last km was again pretty icy and crappy, but just about ok going downhill.
Great w/e weather-wise and E going steady all day today, making for en meget god 25km tur. Knee still fine with the skiing.
Great w/e weather-wise and E going steady all day today, making for en meget god 25km tur. Knee still fine with the skiing.
Saturday Jan 30, 2016 #
X-country skiing 1:15:00 [1]
(injured)
Plan was to spend the night in at Smedmyrkoia hytta, 5km in from Sorkesdalen above Oslo, but there were various unknowns... Snow reports from the pister were quite pessimistic about conditions, and I really wasn't sure what my knee would think about skiing. Arrived to a cram packed icy car park at lunchtime full of skiiers, and after walking the first 100m got onto our skis on some pretty crappy icy snow. Thankfully within 0.5k or so the conditions were much improved, but E had already decided he wasn't going to enjoy it and so went on a serious go slow. I had decided by now that my knee was going to be ok, so I didn't really care.
Eventually got to the hut where we dumped E and kit, then I carried on with J for a couple of km further. This turned out to be continuously uphill, with quite a lot of slightly freaked looking skiers passing us at high speed in the opposite direction, and I started getting a bit worried about what my knee might think of the descent. Luckily it was ok, but the descent was pretty unpleasant, especially near the bottom of a long section where it got steep and icy. Enough for today, but pleased that I can ski without any pain.
Eventually got to the hut where we dumped E and kit, then I carried on with J for a couple of km further. This turned out to be continuously uphill, with quite a lot of slightly freaked looking skiers passing us at high speed in the opposite direction, and I started getting a bit worried about what my knee might think of the descent. Luckily it was ok, but the descent was pretty unpleasant, especially near the bottom of a long section where it got steep and icy. Enough for today, but pleased that I can ski without any pain.
Friday Jan 29, 2016 #
Note
(injured)
Feeling a bit happier today. Inflammation seems more localised and walking around ok on flat uniform ground. Will try some light exercise over the w/e.
Thursday Jan 28, 2016 #
Note
(injured)
Didn't sleep well - not because of particular pain from knee, just over-hyped from whole experience. Knee is quite swollen, but flexing ok for normal walk/ run movement. Suspect I have some ligament damage but still hopeful that things will settle with a few days of R+R. Too many plans for the next 6 weeks to be knackered now.
Not gaining much confidence in my technique from this terrain at the mo. It's all so brutal underfoot that I'm finding myself being distracted from the navigation too often, then ending up doing stupid things, like last night parallel to no 1. The map detail is so hard to read at night too. Think I might try running with just 1 contact lens, which would be better for the map-reading, as long as I can still see where I'm going.
Not sure I'm safe to let loose at night again for a bit anyhow.
Not gaining much confidence in my technique from this terrain at the mo. It's all so brutal underfoot that I'm finding myself being distracted from the navigation too often, then ending up doing stupid things, like last night parallel to no 1. The map detail is so hard to read at night too. Think I might try running with just 1 contact lens, which would be better for the map-reading, as long as I can still see where I'm going.
Not sure I'm safe to let loose at night again for a bit anyhow.
Wednesday Jan 27, 2016 #
Orienteering 1:10:00 [3]
Decided to have a go at Onsdagsnatt as my b'day treat for myself. Rain set in just before we got going but 2km jog in to the start was a good w-u. Deliberately headed a bit south on the first part of the first leg, but had planned to hit the north of the second green block. Surprised to hit the ride at the far side and realised I was well S of intended line. Eventually found a line up the end of the big crag (only slightly iffy) but once out on top, somehow jumped my map reading as if I was back on the straight line for no 1. Not surprisingly never found the control and eventually continued on to 2 to relocate on the track. Came out further S than planned and started to contour round bottom of big crag, but then got my leg caught in a hole. As I pulled it out it got further stuck and ended up graunching my shin and twisting my knee. Excrutiating! Realised I would have to hobble home, but wasn't sure initially I would be capable of it. Luckily only ~50m from a big forest track that would lead me out, and after hobbling for a while with a stick, adrenaline kicked in and I was able to jog back.
Not sure what the damage is yet. Lots of bruising and swelling, but I am hoping it is mostly superficial. Tomorrow will tell I guess. Red painkiller is doing its stuff at the moment.
Not sure what the damage is yet. Lots of bruising and swelling, but I am hoping it is mostly superficial. Tomorrow will tell I guess. Red painkiller is doing its stuff at the moment.
Tuesday Jan 26, 2016 #
Orienteering 1:10:00 [2]
Hanging tapes with J for TTT at Berg.
Lots of faffing.
Lots of faffing.
Monday Jan 25, 2016 #
11 AM
Running intervals 24:00 [5]
Realised while jogging up to Venaas that I was feeling fresh for the first time in ages, so did some intervals round the trim lysloype. 4 x laps +, each ~4:20 restarting off 6'. A few cm of wet snow, but good grip in O shoes.
Chuffed with that for a Monday morning.
Chuffed with that for a Monday morning.
Running warm up/down 30:00 [2]
To Venaas and back. Everything wet and slushy, but not icy in the forest at least. Wet socks would have been smart.
8 PM
Running warm up/down 24:00 [2]
Jog down to Strupe to S+C and shuffle back, taking care on the ice.
Strength and conditioning 1:00:00 [2]
Didn't seem too bad tonight once I got warmed up.
Sunday Jan 24, 2016 #
X-country skiing 1:05:00 [2]
Lap of Erte lysloyope with J. +0.5C and everything getting a bit soft. Grey and misty too. Think this will be the last outing round here away from the ski track, for now at least.
Back seems ok today.
Back seems ok today.
Note
Wander round the festning later followed by a walk over to Gimle to watch the Halden Comets get beaten by Bergen
Saturday Jan 23, 2016 #
Running warm up/down 15:00 [2]
Jog before start
Orienteering race 49:00 [4]
HDNC at Kjeoya, short. Fine to 1. On way to 2 slipped descending through crags and slammed my back on a rock slab (just as it had recovered from my last ice slip) and then lost focus and made a bad miss. Also got confused on the way to 4, thinking I was navigating the next leg. Otherwise pretty clean but hesitant and very cautious with the snow hiding all sorts of holes between the rock. Last loop was urban, through Sponvika, and the same for all courses. Pushed a bit harder here to try and hold a couple of W21s.
Tracking
Tracking
Running warm up/down 15:00 [2]
Took E out for a wee w-d jog to look at the old trenches etc.
Friday Jan 22, 2016 #
Note
(rest day)
Thursday Jan 21, 2016 #
X-country skiing 3:20:00 [3]
Long tour with J. Been wanting to visit the national park spanning the Norwegian - Swedish border, and given current conditions it seemed like skis might be a better bet than on foot. Found out that a skidoo trail had been made into Budalsvika hytta by the road from the north, so decided to give this a go. Colder than ever when we got to the start point (-20C). Took a while to feel my fingers and glad to be able to set off in a duvet jacket. Had to walk 1km or so where logging lorries had cleared the road, but otherwise the skidoo trail went the whole way. Felt like we were working quite hard, but progress was slow on soft snow. Lovely section of forest along a bit of a ridge as we got near the hut. Lots of animal footprints (elk, fox, caper), so a bit disappointed only to see a couple of roe deer. Quick sandwich at the hut, where the thermo still read -20C, before heading back the same way. Descents on the way back weren't much fun, as difficult to control and f***ing cold in places. Running out of energy by the end - always a sign of a good trip out.
Stretching 15:00 [1]
Good stretch then a long sauna at the club hut. Nice.
Wednesday Jan 20, 2016 #
12 PM
X-country skiing 1:20:00 [3]
Bigger loop from Ertemoen, out to Ormtjernhytta by lysloype, then to Ertehytta by track to the east of the lysloype leading to the road we skiied last week, then back by lysloype. Section down to Ormtjern was quite tricky - narrow, with lots of humps and bumps - but managed to stay upright. Enjoyed working quite hard on the climb back up the big forest road to Ertehytta.
Still v cold and sunny, but maybe only for a couple of days more.
Still v cold and sunny, but maybe only for a couple of days more.
7 PM
X-country skiing 42:00 [2]
Short evening trip out on the lysloype with J and E. From lower cp on Hoias road past Ekelimoen and back the same way.
Crumble earned.
Crumble earned.
Tuesday Jan 19, 2016 #
X-country skiing 50:00 [3]
Skating practice at Erte. Legs tired, so didn't feel like a good time to do hill practice. Lots of small loops of the flat bit at the bottom instead, trying to get into some rhythm and flow. 3 x outer loop at the end. Finally cracked the big hill on the 3rd loop. Timed the loop for future progress checks at 4:14 (only just over 2x the ladies strava record!).
Stretching 10:00 [1]
Oh dear - much in need of this...
Monday Jan 18, 2016 #
11 AM
Running 27:00 [3]
Easy leg loosener with J. From the house up over Ulvaas, then across the lysloype and back by the blue trail. Still cold and snow on ground, but another nice day.
5 PM
Running warm up/down 23:00 [2]
Jog down to Gimle and back for S+C
Strength and conditioning 1:10:00 [2]
Reckon my single leg balances are defo improving - combination of practising 1-legged squats and skiing. Not so sure about the rest. Back fine with roll-ups etc. now.
Sunday Jan 17, 2016 #
X-country skiing 2:30:00 [2]
Starting from Rauland hogfjellshotell, circuit to north, almost to edge of Mosvatn. Really cold morning, but absolutely gorgeous again and no wind, so didn't feel bad. A bit more climb today, but still good tracks and conditions. Left J and E near the end to do an extra wee loop to south of the road. Climbed up to a col near the top of the ski lift then had a really scary descent down a narrow ledge to end the day. 18km
Fab weekend.
Fab weekend.
Saturday Jan 16, 2016 #
12 PM
X-country skiing 3:00:00 [2]
Rauland ski. Big loop from ski centre out to west and round the north edge of Homvatn. Very easy terrain, not too hilly. Conditions brilliant. Plenty snow, nicely pisted tracks, blue skies and not too many folk for much of it. 22km. E going slow but steady. Excellent :-)
5 PM
X-country skiing 34:00 [3]
Back out to the Rauland lysløype for an extra wee whizz with J. On skating skis but it was mighty hilly, so didn't get as good practice as I might have. Lovely descent back at the end. Clear night and getting really cold again.
Friday Jan 15, 2016 #
Running warm up/down 5:00 [3]
Warm up in the house. -18C outside so seemed like a good plan to get things working a bit before heading out.
Running 1:14:00 [3]
From home across the bottom of Ulvås and on to the Ekelimoen track then back paths towards Høiås. All new to me and looking stunning with bright sunshine on the snow. Hoped to pick up a right turn onto the blue trail but found myself heading in the opposite direction to the mast. Not confident enough to cut through without a map and in the snow, so ended up going all the way up. Then it was another long trudge back down the lysløype. Lovely run but really hadn't planned on being out quite so long. Calf totally fine running, but a bit sore again after. Will need to watch it this w/e.
Thursday Jan 14, 2016 #
Note
Wee wander along the lakeside at Tistedal. Very pretty but also very cold. Iced camera fingers.
Tired this morning.
Tired this morning.
6 PM
X-country skiing 45:00 [3]
3 x laps of Hoias lysloype. Club night. Lots of kids to dodge. They're probably not used to incompetent adults. Slight tweak in lower R calf so decided this was enough. Good long sauna after.
-16C on the thermo outside the changing rooms.
-16C on the thermo outside the changing rooms.
Wednesday Jan 13, 2016 #
11 AM
X-country skiing 1:40:00 [3]
At Erte with J. 2 full loops (3.75km) of skate practice on the skianlegget. First loop was awful, second slightly better. Definitely need to warm up into skating. Then swapped to classics and headed out on the lysløype. Beautiful day and lovely skiing all the way out to the Ertehytta, but then the trail had been ploughed for some reason. Turned round and headed out for a bit on another track that had been skiied, but was going to be a very long circuit to continue that way, so turned round again and reversed our trail.
Fun :-)
Fun :-)
5 PM
X-country skiing 1:17:00 [2]
Lysløype to Høiås and back with J and E. E up for it and in form tonight. Gorgeous evening, but getting really cold - could have done with another buff.
Really needs another dump of snow now. A few more bits of rock appearing in places.
Loving it :-)
Really needs another dump of snow now. A few more bits of rock appearing in places.
Loving it :-)
Tuesday Jan 12, 2016 #
11 AM
Orienteering 1:10:00 [3]
Hanging tapes in Svalerød for TTT with J. Fair bit of snow, so slow going and quite tricky. Hung half then ran J's. Back still not happy in terrain.
5 PM
X-country skiing 40:00 [3]
On the lysløype from the bottom of the road out past Ekelimoen towards Høiås. Woo hoo :-)
Tempted to go all the way, but this was only meant to be a quick play.
Keep it coming!
Tempted to go all the way, but this was only meant to be a quick play.
Keep it coming!
Monday Jan 11, 2016 #
X-country skiing 54:00 [4]
Getting in some skate ski practice at Erte. Fartlek session doing laps of the outer loop (600m), working the hills and taking recoveries at the top (x9). Steady improvement as I got into it, managing to skate further up the big hill each time up to the 5th lap, when I got to the last short steep bit. Managed this on 6, 7 and 9 too, but definitely flagging on 8 and 9. Lots to work at!
Approx lap times: 5:06, 4:40, 4:20, 19, 14, 25, 15, 23, 18
Approx lap times: 5:06, 4:40, 4:20, 19, 14, 25, 15, 23, 18
Stretching 15:00 [1]
Gave S+C a miss tonight as my back's not quite ready for all the floor work yet. Hopefully next week.
Sunday Jan 10, 2016 #
10 AM
Running 1:35:00 [3]
Long run with local ladies - Runa, Heidi and Anya. Snow starting to accumulate and drifting in open areas, but light and easy to run through. Tagging along at the back most of the time as I didn't know where we were going. Lots of new bits of Høiåsmarka for me. HSK Sunday train appeared from behind at one stage. Returned by the lysløype from below the mast. 2 cyclists heading up (wtf) followed soon after by the first skiier, towing a pulk :-) Bit thin still, but just about there.
Loved it. Back improving I think.
Loved it. Back improving I think.
3 PM
X-country skiing 48:00 [3]
From Venås on the lysløype, to Ekelimoen then part way out to Høiås back past Ek and down to Høiås road, back up to Ek and return to Venås. A bit thin, but skied by others now and not too much rock skiing.
More snø forecast for tonight :-)
More snø forecast for tonight :-)
10 PM
Stretching 15:00 [1]
Saturday Jan 9, 2016 #
11 AM
Orienteering 50:00 [2]
Hanging controls for some O training then shadowing E for a bit. Carrying a pack full of polser and kit for a fire on the beach. Back was really not happy struggling up some steep snowy rocky climbs with this. Not so bad on the tracks.
4 PM
Running 17:00 [3]
Jog down to the shop and back to get the things I forgot earlier!
Friday Jan 8, 2016 #
Note
(rest day)
Feeling weary.
Thursday Jan 7, 2016 #
10 AM
Walking 45:00 [1]
Another gorgeous morning, so went for a photo walk from the town out to Eskeviken again. Iddefjord completely frozen over now and looking stunning in the sun. Back was complaining when I set off but decided to ignore it and it noticeably eased after 30' or so. Hoping the gentle activity is helping to loosen things off. Out for a couple of hours. -12C out in the open, but noticeably milder in the trees.
C • You 2
6 PM
Running warm up/down 20:00 [2]
Jog down to Hjortsberg to get a lift to the remote start for Hoias night O, then w-u before the start. -10C so hanging back from getting out in it
Orienteering race 45:00 [4]
HDNC at Hoias. Short course. Only 2.9km. Must be slowest min/km ever for a run that was pretty much clean. First 2 legs were through pretty unpleasant forest / rough open. Had to cross the end of a marsh on the way to 3 that was frozen but not quite weight bearing - extremely painful on the shins when they broke through the ice. The rest of it was just tough, tough, tough. Back was really not at all happy with the jolting and twisting and I wasn't moving very fast, but I did find the controls a good bit quicker than everyone else (mainly W16s). Chuffed with how well I held my line throughout.
Tracking
Tracking
Running 32:00 [3]
Jog back home from Hoias down the lysloype with J. Just about made it before running out of fuel.
Wednesday Jan 6, 2016 #
X-country skiing 45:00 [3]
At Tistedal skianlegg. Snow canons working 24 hrs a day and pumping out mounds of snow, but fair bit of work still needed to transform it into beautiful pisted tracks. Give them a day or two though... At least it's cold enough to stay (-15C first thing).
Went backwards and forwards on a small lower section which was still very thin. A few other hopeful skiers came and went, but none persisted quite as long as us.
Went backwards and forwards on a small lower section which was still very thin. A few other hopeful skiers came and went, but none persisted quite as long as us.
Tuesday Jan 5, 2016 #
Running 1:10:00 [2]
Exploring Hovsfjellet with J. This was probably really stupid as my back is still sore and even from the start was running awkwardly. Found some nice spots though, especially down by the Iddefjord side. Moving very slowly.
Stretching 15:00 [1]
Monday Jan 4, 2016 #
Note
(rest day)
Set off on a wee wilderness walk, but there's been a bit of this going on this week...
Back still niggly too, so probably good to give it a bit of a rest
Back still niggly too, so probably good to give it a bit of a rest
Sunday Jan 3, 2016 #
Orienteering 1:10:00 [2]
With J collecting in tapes from Korsetfjella TTT from the end of Oct. Took it in turns to navigate a leg. Back was really uncomfortable running (from slipping on the 28th). Hadn't anticipated this as it's feeling not too sore generally, but there is no flexibility at the base and jarring in terrain wasn't good. Otherwise really enjoyed this. Some more lovely terrain, albeit with a bit of brash and rather old map.
Saturday Jan 2, 2016 #
X-country skiing 2:00:00 [2]
Stopped off at Skei on the way back south. No shortage of snow here - big dump yesterday I guess - and the pisters have been busy. Headed out on a circuit of the mountain that we knew from our visit here last year. A bit wild going over the shoulder at the far end and E still on a go slow, so took rather longer than it should have. Just managed to win the race against the light.
Friday Jan 1, 2016 #
X-country skiing 2:00:00 [2]
From Lemonsjøen headed out on the Klonessætra circuit. Expecting it all to be unpisted, so quite excited to find ourselves following a mini pister for the first few kms. After a late Hogmanay, E was flagging and progress was slow, so had to turn back before half way to retrace our steps. Bit disappointing as the trail was gorgeous and snow plentiful enough.