Training Log Archive: BashmanIn the 31 days ending Mar 31, 2018:
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Saturday Mar 31, 2018 #
Road 22:13 [2] 4.74 km (4:41 / km) +34m 4:31 / km
shoes: Asics Dynaflyte
Out with the guys to Peaky Blinders territory.
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Path/Terrain warm up/down 18:59 [2] 2.88 km (6:36 / km) +13m 6:27 / km
shoes: VJ Bold (2017)
Orienteering race 34:40 6.55 km (5:18 / km) +164m 4:42 / km
shoes: VJ Bold (2017)
A bit of a strange experience. Body didn't seem to register that I was racing and breathing rate as well as my general sense of urgency seemed minimal. I was still travelling well though apparently, and could have done some real damage had I been a bit cleaner in a few circles. Very happy with the performance though, still a few steps to go physically but really clean, fast orienteering in what was a fairly demanding middle race with 31 controls.
S - http://obasen.orientering.se/winsplits/online/en/d...
RG - http://www.jk.routegadget.co.uk/rg2/#72&course=1
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Path/Terrain 18:40 [2] 2.75 km (6:48 / km) +4m 6:45 / km
shoes: VJ Bold (2017)
Friday Mar 30, 2018 #
Path/Terrain 25:48 [2] 5.24 km (4:55 / km) +58m 4:40 / km
shoes: Salomon Sense Marin
With Mikey, Tim, and Tam round some lovely roads of Preston.
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Path/Terrain 22:25 [2] 3.9 km (5:45 / km) +3m 5:43 / km
shoes: Icebug Acceleritas4
Orienteering race 13:52 [5] 4.04 km (3:26 / km) +20m 3:21 / km
shoes: Icebug Acceleritas4
Legs feeling good going into this and nerves down at minimum. Was prepared for something a bit trickier, but wasn't too complacent at the simple course it ended up being. I honestly think most of my time was lost from slow directional changes into control and round corners, and perhaps one or two small RC mistakes. One instance of faffing at 16 too when the map didn't make sense. Top speed was good I think, just not agile enough these days. No surprises.
S - http://obasen.orientering.se/winsplits/online/en/d...
RG - http://www.jk.routegadget.co.uk/rg2/#71&course=1
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Path/Terrain 14:44 [2] 3.09 km (4:46 / km) +4m 4:45 / km
shoes: Icebug Acceleritas4
Thursday Mar 29, 2018 #
Path/Terrain 53:47 [2] 11.74 km (4:35 / km) +61m 4:28 / km
shoes: Salomon Amphib
As expected, a bit more lethargic today but picking up towards the end with some strides. With Pablo plus Dalkeith for the a lap. Awesome morning outside. Feel like I forgot to properly taper/prepare for this weekend but the relaxed mentality can only be an advantage I think.
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Wednesday Mar 28, 2018 #
Road 19:42 [2] 4.5 km (4:23 / km) +10m 4:20 / km
shoes: Salomon Sense Marin
Easy three quarters asleep. Wouldn't have remembered had it not been for the gpx file.
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Path/Terrain 1:01:52 [2] 13.36 km (4:38 / km) +178m 4:20 / km
shoes: Salomon Amphib
Nice with Dalkeith and Pu. Good catch up and only a little bit of hail. Legs feeling great after incomplete session yesterday.
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Tuesday Mar 27, 2018 #
Road 28:28 [2] 6.3 km (4:31 / km) +64m 4:18 / km
shoes: Salomon Sense Marin
Really grim outside, heavy rain and quite chilly. Barely awake so feels like I dreamt it now.
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Road tempo 38:31 9.92 km (3:53 / km) +7m 3:52 / km
shoes: Asics Dynaflyte
Little bit breezy on the beach today. A somewhat failed session but good resistance training at least...
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Monday Mar 26, 2018 #
Path/Terrain 1:04:24 [2] 14.13 km (4:34 / km) +159m 4:19 / km
shoes: Salomon Sense Marin
Back in the home town. Nice to be in shorts and tshirt after a while, and to feel spring in the air. Along the river, round the reservoir, up through Foggieton, back home with some strides. Legs feeling great despite a long travel this morning and the race/floorball yesterday, still young. :-)
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Sunday Mar 25, 2018 #
Path/Terrain warm up/down 10:44 [2] 2.22 km (4:50 / km) +20m 4:38 / km
shoes: VJ Bold (2018)
Orienteering race 54:50 8.1 km (6:46 / km) +258m 5:51 / km
shoes: VJ Bold (2018)
Nice contrast to yesterday in that the sun was out, temperature was up a bit and the legs felt good again. Started off quite steady on two tough legs. Going in the right direction but faffing a bit in the circle, losing 30s to 2. Took the southern loop well and then approached the two trickiest controls. Somehow took a very poor line into 6 and missed it, but didn't help that it was a very sneaky crag/hole in the ground. Then faffed to 7 stopping a bit early and checking other reentrants. 2mins lost on these two in total.
Thought Mats would be on me soon so got back into a good rhythm on the western loop. Took some bad micro routechoices taking in crags and lost some time from that, quite easy both in an area like this and for 10mila. Had a tough time getting back up the hill to 12 but splits show I was running well, with a good split even after missing the control by 20m. Thought I had a good line coming back over but probably didn't commit enough given there was a big track to catch me. Snuck past Victor as he wasted some time on 14 and gained a few places with some good splits on the last few legs.
Very happy with the result and being able to keep it as clean as I did given how much time was being lost today by others. Should have been more careful in the circles and checking control exit directions, as often "straight towards the next control" wasn't optimum. Good confidence boost for next week. Physically working well too, maybe helped by a warmer day - first tshirt race of the season.
R - http://obasen.orientering.se/winsplits/online/en/d...
GPS - https://events.loggator.com/RosnesasenT
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Path/Terrain warm up/down 6:28 [2] 1.07 km (6:03 / km) +3m 5:58 / km
shoes: VJ Bold (2018)
S+C/Drills/Plyo/Flex 1:05:00 [0]
shoes: Asics 33 FA
Good two goals in the first two games. Moving the ball better. That's it for this year though :-(
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Saturday Mar 24, 2018 #
Orienteering 51:46 [1] 4.97 km (10:24 / km) +144m 9:06 / km
shoes: VJ Bold (2017)
Legs absolutely useless after yesterday. With the addition of not much sleep, a cold and wet day, and somewhat rough terrain, this didn't go too well nor was too enjoyable. Happy to get back home, after a WD to get some pics of a cool ice waterfall.
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Path/Terrain warm up/down 11:50 [2] 1.63 km (7:15 / km) +50m 6:18 / km
shoes: VJ Bold (2017)
Path/Terrain 40:00 [2] 8.26 km (4:51 / km) +113m 4:32 / km
shoes: Salomon Sense Marin
Sacked the second session for an easy run instead. Feeling a bit better towards the end. Still cold and wet.
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Friday Mar 23, 2018 #
Road 15:42 [2] 3.0 km (5:14 / km) +5m 5:11 / km
shoes: Salomon Sense Marin
Road 15:25 [2] 3.19 km (4:50 / km) +90m 4:14 / km
shoes: Salomon Sense Marin
Path/Terrain warm up/down 11:58 [2] 2.42 km (4:56 / km) +32m 4:38 / km
shoes: VJ Bold (2017)
Orienteering race 1:09:26 11.62 km (5:59 / km) +136m 5:39 / km
shoes: VJ Bold (2017)
Great race against a decent field of runners. Started off in a train lead by Thomas. Found it very easy to stick with him so just focussed on keeping up with my navigation, taking a few different lines occasionally.
Should have reacted sooner when I could tell something was wrong but left it too late and lost some time to 7 on the way back. Met Andreas here so ran with him for a bit before catching a bit of chaos at 9 in the green.
Exited in a good position and should have chilled out a bit more. Found Viktor at number 1 and slightly missed 2 with him, catching site of a different reflector in the dark. But then led us both to a howler on 3 ditching 4mins with a parallel mistake. Big amount of frustration came and so put in some good splits for the rest of the second loop, although missing a few times towards the end.
Final, ungaffled loop arrived and began with Victor, before deciding to take in the path as much as possible. This went really well, getting top split on the long leg. Saw a train approaching so put in some kick to get away before they saw me. Went well until 4 where I fumbled and Herman caught me. He missed 5 though so I got a gap which I could keep until the end, with Elias and Victor following in soon after.
Very happy with that, even considering the pretty poor second loop. Energy levels feel great and confidence in O-tech is coming back. Finished 7th, but a rather large 9mins down on Thomas...
http://loggator2.worldofo.com/?idstr=logatecIngeda...
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Path/Terrain warm up/down 5:48 [1] 1.08 km (5:23 / km) +12m 5:05 / km
shoes: VJ Bold (2017)
Path/Terrain 5:48 [3] 1.08 km (5:23 / km) +12m 5:05 / km
Thursday Mar 22, 2018 #
Road 18:16 [2] 4.07 km (4:30 / km) +19m 4:23 / km
shoes: Salomon Sense Marin
Somehow still managed to snow last night. Stuck to the roads.
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Road 9:51 [2] 1.85 km (5:19 / km) +82m 4:21 / km
shoes: Salomon Sense Marin
Path/Terrain long 1:29:00 [2] 15.5 km (5:45 / km) +330m 5:11 / km
shoes: VJ Bold (2018)
Decided to give Hoias a miss tonight and run with Thomas instead. Had half an hour in mind but was willing to stretch, maybe not to 90mins initially but got tempted in as I was feeling good. Rest day aborted, hopefully not too many consequences...
Nice loop anyway in some pretty unstable trods through the snow. Nice and warm cruise to begin with but temperature dropped quite rapidly towards the end, and ice began to be a problem. Made it through fine, except the calves, which were already quite tight from track. Not so pleasant today (Friday).
New shoes are very nice.
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Wednesday Mar 21, 2018 #
Road 19:13 [2] 4.19 km (4:35 / km) +32m 4:25 / km
shoes: Salomon Sense Marin
Road 10:00 [2] 1.83 km (5:27 / km) +80m 4:29 / km
shoes: Salomon Sense Marin
Road warm up/down 26:40 [2] 5.3 km (5:02 / km) +5m 5:01 / km
shoes: Asics Dynaflyte
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Track intervals 26:07 7.4 km (3:32 / km)
shoes: Asics Dynaflyte
Very controlled pace tonight and cruising through the recoveries quite briskly. Did most of it in lane 2 overtaking people and allowing others to cruise on the inside. Good re-intro to the track stuff. Had more planned but stomach blew up so called it a day after 6, leading the last rep comfortably.
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Road warm up/down 14:00 [2] 2.18 km (6:25 / km) +82m 5:24 / km
shoes: Asics Dynaflyte
Struggling greatly.
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Tuesday Mar 20, 2018 #
Path/Terrain 35:54 [2] 7.5 km (4:47 / km) +83m 4:32 / km
shoes: Salomon Sense Marin
Breakfast at work today. Hope to mix this up a bit more. Beautiful morning, quite icy though. Snow melting in the day and freezing overnight.
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Road 15:38 [2] 3.09 km (5:04 / km) +93m 4:24 / km
shoes: Salomon Sense Marin
Orienteering 1:12:43 [2] 7.92 km (9:11 / km) +171m 8:17 / km
shoes: VJ Bold (2017)
Absolutely terrible technique today, and physically quite bad too. Felt quite faint after 15mins but then picked up a bit when the terrain improved. Just one of those days, probably didn't eat enough for the amount of training the last few days, and in a rough area like this it was bound to go a bit sideways... as I seemed to do many times down slopes or over fallen branches. Good bit of bacon gained after trying to climb some ice up a crag and my handhold gave way. Caught nicely by some trees. As Thomas said after, quite glad to not have done this at night as planned.
On another note, it was a very cool area, and would be world class had it never been touched by forestry works. Time flew by with some very cool view, crags, ice sculptures, all in the light of a warm setting sun. Spring is coming, finally.
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Monday Mar 19, 2018 #
Path/Terrain 43:02 [2] 8.43 km (5:06 / km) +75m 4:53 / km
shoes: Salomon Sense Marin
Icy spicy. Nice mysteriously still atmosphere.
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Path/Terrain 27:49 [2] 5.24 km (5:18 / km) +137m 4:42 / km
shoes: Salomon Sense Marin
With strides, before circuits.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
Road warm up/down 10:37 [2] 2.23 km (4:45 / km) +11m 4:39 / km
shoes: Salomon Sense Marin
Sunday Mar 18, 2018 #
Orienteering long 1:57:25 [3] 17.0 km (6:54 / km) +235m 6:28 / km
shoes: VJ Bold (2017)
Wasn't sure how I would cope after the last few days but my legs were responding well in the end. Quite snowy in the area and very cold to begin with, but the sun soon warmed things up.
Started at a prescribed easy pace with everyone which withing 5 seconds turned out to be my race pace. Played along until the front pack disappeared and I eased down the intensity a bit running with Fredrik and eventually Mats. Caught them up after taking my own route to 4 and took the lead going to 6. Immediately made a stupid mistake and felt guilty as Fredrik followed me in. After this, him and Mats took their round route to 7 leaving me on my own.
I was quite happy to spend some time buliding my own confidence, just like Friday night. What I didn't realised is that I was ahead of the other two, and so after some good legs on the east side going slowly at my own pace, I lost 2mins on 12 misreading the contours and let them slip by. Caught them at the road crossing very smoothly as they ran by while I was joining the road and then ran the last loop with Fredrik, first exchanging the lead several times but eventually bonking and drafting him for the rest of the course after 17.
Good training - navigation and confidence getting there but not sure I would have been able to run much faster in a race, let alone the 20mins faster Gaute managed to stomp round in. Skiing might have been in the legs but didn't feel too bad generally. Anyway, good to get a long orienteering session in before JK and hopefully more signs that things are continuously improving. Certainly enjoyed this very much; probably helped by the large group of people participating and the beautiful weather.
https://events.loggator.com/F6f9Eg
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33 FA
Great few matches with a good turnout, so full court. Scored a cheeky knock-in on the third game and a dreamer of a goal from distance just before the end of the fourth and final. Quite tired but not too bad, and very enjoyable as always. Might be the last week they do it unfortunately, but maybe for the best as the O season begins.
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Saturday Mar 17, 2018 #
XC Skiing long 3:57:24 44.06 km (5:23 / km) +396m 5:09 / km
Weather was too good to miss out on - clear blue sky all weekend. So booked another skibussen to Mylla Dam on Friday at work, woke up at 5:30am on Saturday and got out for [probably] one last shot this winter.
Started off struggling significantly. Seemed to have pulled a muscle in my hip yesterday, as well as my wrist growing increasingly swollen and a blister soon developing in my heal. Wasn't enjoying it all that much being very sleepy and sore but soon woke up as the sun rose higher and I began to consume vast quantities of snacks. Gave a few people some help with directions since I had been there last week, to which one of them humorously remarked about how funny it was to get help from a British person. Headed a different way after the initial 10km intro, and was met with a huge lake - Gjerdingen, a few km long, almost all to myself. Weird to think how many metres of ice and water were below my skis, felt quite isolated and vulnerable to any crevasses I was able to imagine at this stage so was happy to soon meet some people.
I got the waxing quite wrong to begin with. It was well below -10c in the shade and so very sticky snow. This made going quite frustrating, even more so down any hills where the snow felt like glue. It soon either warmed up, or the wax wore off though, and so going was a bit easier. Stopped for lunch at the top of a pretty long climb at about half way and had a good chat with someone I met there. The food and socialising woke me up a bit and from then on, with the help of a very cool downhill section, I began to enjoy it.
Cut the initial plan a bit shorter and opted for some long, flat lake sections. Skis and body grew faster and I began to get competitive with a few slightly more advanced skiers. Sun was blazing at this point and a tshirt was enough in the sunlight even if it was well below zero - quite a comfortable setup in terms of avoiding overheating. Put in a good shift across to Kikut and stopped for a few more snacks. Bailed most of the way down the infamous slope to the lake. Then a final very nice section of flat piste, informally racing even more this time, before perhaps the best track of the day. Some great downhills dispersed with a few tough climbs which were somewhat welcome as a chance to 'walk'. Had to bail at one point for a granny who was blocking the path - gave her a bit of a fright with my wipe out. Stopped at Ullevalseter hut and met an English couple; nice to talk to some people from back home for the first time in a while.
Final stretch to Songsvan was tough as I began to bonk. But took it fairly relaxed, except for the final long downhill where I raced what seemed to be a whole kindergarten class to the bottom (gravity was on my side and I very proudly took the win). Finished at the tram station, piled into BK in Oslo Centrum, train home, back in time for dinner, perfect day out.
Hopefully this Instagram post can reinforce my statement.
Somewhat upset that the winter is over on the XC skiing side of things. Then again, the incessant cold is getting quite annoying and I'm looking forward to some more exciting orienteering as the snow clears from the better terrains in Halden. Might still take a few more weeks though...!
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Friday Mar 16, 2018 #
Road 9:43 [2] 2.02 km (4:48 / km) +2m 4:47 / km
shoes: Salomon Sense Marin
Road 15:43 [2] 3.27 km (4:48 / km) +122m 4:03 / km
shoes: Salomon Sense Marin
Path/Terrain warm up/down 15:25 [2] 2.69 km (5:44 / km) +22m 5:30 / km
shoes: VJ Bold (2017)
Orienteering race 44:30 7.41 km (6:00 / km) +150m 5:27 / km
shoes: VJ Bold (2017)
Really decent experience, doesn't get much better than this in terms of quality. Out at the back of the pack to number one, getting my head into the map. Lost a fair bit of time by not pushing harder so was playing catch up a little bit on the first few, but orienteering cleanly (not doing too much work myself though). Then hit leg 7 and was confused why no one was heading straight. Wasted some time fumbling, should have just stuck at it.
Soon found myself on my own which was actually probably a good thing. Huge confidence built from orienteering cleanly for a few controls and going through people one by one. Hit the road sections with one other guy from FSK and dragged ourselves up a few more places. Took a few cheeky shortcuts in the final loop and when everyone got themselves lost on 17 I was proud to relocate first. Screwed up the next one but that's irrelevant.
Witnessed someone jumping down a crag way too high for a sane person to consider after this, and overtook him on the final long leg to the last control. Legs reacted well and delivered some good pace here. Heard him coming back behind me but turned out to be Emil, who nipped ahead just before the finish.
Very happy with how it went. About 4mins off the winner which is still a lot but the terrain was very tricky. Compared to the O of the last few weeks I've made some good improvements, mostly in technique but feeling much more chill physically too. Hopefully can continue this in the next few weeks.\
https://events.loggator.com/LundeH
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Road 8:07 [2] 0.87 km (9:22 / km) +3m 9:13 / km
shoes: VJ Bold (2017)
Thursday Mar 15, 2018 #
Road 8:37 [2] 1.84 km (4:41 / km)
shoes: Salomon Sense Marin
Road 16:40 [2] 3.36 km (4:57 / km) +95m 4:21 / km
shoes: Salomon Sense Marin
XC Skiing 50:25 10.6 km (4:45 / km) +113m 4:31 / km
Finally reached the "not sure if skiing or running" kind of pace, helped with some very icy tracks tonight. Sunny all day and the temperature plummeted at sunset so no surprise.
Enjoyed double poling almost all the way round the loop but didn't appreciate the hard impact when I fell once or twice. Hit a new PB round the lap by 2mins at about 10:25. Then had an great time descending the hill at the end but found it a bit tricky to get back up.
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Wednesday Mar 14, 2018 #
Road 14:12 [2] 3.08 km (4:37 / km) +24m 4:27 / km
shoes: Salomon Sense Marin
Had to turn and head back home because I forgot my boxers.
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Path/Terrain 11:52 [2] 2.55 km (4:40 / km) +5m 4:37 / km
shoes: Salomon Sense Marin
Road warm up/down 10:44 [2] 1.92 km (5:36 / km) +81m 4:38 / km
shoes: Salomon Sense Marin
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Road warm up/down 22:30 [2] 4.7 km (4:47 / km) +39m 4:36 / km
shoes: Salomon Sense Marin
Down to intervals and a few laps.
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Path/Terrain intervals 46:11 10.57 km (4:22 / km) +340m 3:46 / km
shoes: VJ Bold (2017)
Much more interesting this week with a bigger lap taking in a real hill. Just about enjoyable, sticking in behind Emil for all the reps except he slightly pulled away in the last few where my stomach wasn't playing ball, and my top end intensity isn't quite there.
Strangely felt really relaxed on the climbs, and often was able to catch up with Emil a bit, not expected considering my HFs felt like they were tearing on the way down the hill (to the point I nearly pulled out the last rep).
Easy day with some skiing tomorrow before what should be another cool weekend. Blue skies forecasted till the end of the week!
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Road warm up/down 18:22 [2] 2.93 km (6:16 / km) +67m 5:38 / km
shoes: Salomon Sense Marin
Slog back up the hill with Hanna.
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Tuesday Mar 13, 2018 #
Path/Terrain 31:01 [2] 6.69 km (4:38 / km) +54m 4:27 / km
shoes: Salomon Sense Marin
Slightly less tired but still a bit sore going down to work. On the plus side, I believe once I am recovered from this it would take a chainsaw to injure my hip flexors. Few strides thrown in at the end med heavy bag.
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Road warm up/down 4:38 [2] 1.08 km (4:18 / km) +9m 4:07 / km
shoes: Salomon Sense Marin
Orienteering intervals 24:26 5.01 km (4:53 / km) +50m 4:39 / km
shoes: Salomon Sense Marin
No nighto on unfortunately, but with all the deep slush it would have probably been quite grim. Hit some snow free streets for the first time this year instead, and ran three longer intervals at a ploddy pace, saving for tomorrow. First one warming up, slightly steadier at times. Then did an interesting strides session on the second where the stride would involve entering, punching and exiting controls. Then a map memory exercise on the final one. Doing okay, just not very agile.
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Road warm up/down 19:50 [2] 3.91 km (5:05 / km) +99m 4:31 / km
shoes: Salomon Sense Marin
Via the shop. Realised probably 80% of my exercise these days involves some kind of weight on my back. Hopefully has the effect of taking the handbrake off when I get to racing...!
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Monday Mar 12, 2018 #
Road 10:35 [2] 1.91 km (5:32 / km) +15m 5:20 / km
shoes: Salomon Sense Marin
Very painful. Snow melting into slush as well now, good but another cold spell round the corner...
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Path/Terrain 47:22 [2] 8.51 km (5:34 / km) +379m 4:33 / km
shoes: Salomon Sense Marin
Slightly less destroyed but struggling on any kind of slope. Melting snow made for tough going. Big bag of shopping for the last few hundred metres. Bit of core once I got hope in place for spenst today, won't have survived any more.
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Sunday Mar 11, 2018 #
XC Skiing 2:11:51 [2] 23.3 km (5:40 / km) +496m 5:07 / km
Relatively unaffected by the skiing last night so had high hopes for today. Then I tried to walk down the stairs this morning... Spent most of the morning at the breakfast buffet in a very comfortable chair but eventually got myself to Songsvann again.
Started tentatively but quickly had to stop to put some different wax on. This did wonders and I climbed up easily to Ullevalseter the quieter way on the west side. Clouds were out and the scene was incredibly grey.
Took a very exciting descent back to the track to Kobberhaughytta and even had to bail as a group of about ten people took up the track and weren't aware of the lack of space for passing. With blood boiling I took the track up to the hut and had a decent rest ft. cinnabun hot toddy and log fire, just as it started heavily snowing outside.
Another classic chuckle was the response I got when I asked how steep the way back was. Ah well went for it anyway and had some great fun on a few relatively straightforward downhills. Then hit a mega one with a right angle at the bottom so did the classic ass slide to half way down. Committed at this point, took the bend, and ended up in the side with a cloud of snow around me.
Did a bit of filming on the next few and even enjoyed one stretch so much that I gave it a second go. Eventually made my way back on the track to Songsvann. Tried a bit of classic on the downhill gradient and finished feeling pretty fresh. Probably enough for today anyway, and meant I could catch an early train with a bit of running through the city centre.
Good weekend, almost makes me want to change sport. Might try to get in another day before this winter's out.
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S+C/Drills/Plyo/Flex 1:05:00 [0]
shoes: Asics 33 FA
Absolutely wrecked. Thankfully a smaller court today but had real difficulty after playing the first two games with no subs. Had a break in the next two as sub but by the end I was in a state where my head was telling me to chase the ball but my legs didn't move. Ultimate bonk. That being said, managed to pick up 4 goals and feel like I've improved a lot. And really good fun even with the tiredness.
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Saturday Mar 10, 2018 #
XC Skiing 5:09:57 [2] 52.0 km (5:58 / km) +687m 5:35 / km
Wanted to get up north to some proper trails before the winter ended, and gave myself a 50km box to hopefully tick. So used an otherwise free weekend to go to Oslo and use the metres of the white stuff while it's still there.
Head out early on the 'skibussen' to Myrra Dam at the north of the Nordmarka forest. What looked like quite a grey scene suddenly exploded into a blue sky and by the end of the first lake I was in a tshirt sweating hard.
First 10km was easy and mostly on lakes. Got caught by a man who must have been about 105 who put in a really good shift, so raced him for a bit before getting dropped. Then met another chatty guy just as the rollercoaster began. A very narrow single track suddenly lurched downhill with a heap of lumps and turns and no possibility of slowing down. Hit 40kph at one point and took a few minutes at the bottom to stop trembling from adrenaline/fear - hasn't happened to me before.
Another long stretch of lake with frustrating single track and slow movers who pretended not to notice as you overtake, hope to sqeeze in ahead, collapse in a drift, and repeat ten times. Then hit an absolute mountain just as the skies greyed over once more. Quite metaphoric. It should have been obvious but I asked someone what the downhill was like after the endless climb. They mostly just laughed. With the sky now white, I became relatively snow blind and couldn't see any surface changes on the snow. So snow plough into uncontrollable speed into snow drift happened many, many times. Eventually got to the bottom quite cold, from the snow contact, and tired, think the downhill works my legs more than the uphill.
Turned left to avoid another mega downhill but this led to a lake with a single track that had barely been used. Very slow going and the grey sky made things very melancholic as there was not a single person for miles. Came out the other end and took a road instead of a trail. Went alongside the lake I was supposed to be on, so climbed a snowdrift, edged down to the lake, and waded through for a km of deep snow on top of the ice that I could have sworn I kept hearing cracking. Just about controlling a nervous panic as I rejoined the trail.
Then bumped into my boss who I was supposed to meet at Kikut. Skied with him for a bit, inc. another enthralling downhill, and even tried his super gliding skis. Had a break at Kikut and let him get on his way. I was bonking quite hard and lunch only made me colder as I was now mostly wet from falling earlier.
Took a few km after lunch to warm up again, and then another mega uphill came. This time my hip flexors weren't ready and it was somewhat agonising. Luckily the top was nicely undulating and the paths just got wider and gentler. Eventually, after a very annoying net uphill, made it to Holmenkollen to watch the men's 50km. Took a long break here, met some cool people, pushed many drunk people out my way, warmed up by a fire, drank some Carslberg that was perhaps one of the best tasting things I have experienced, weirdly, and then got on my way again. One initial steep downhill soon turned into a nice net downhill all the way home. Was barely able to unclip my skis by the end, but a hot shower and vast amounts of anything-I-want food was a perfect solution. Nice day overall, don't think I was ready for it though in my ski ability.
Quite appreciative of how welcoming and friendly the people I met today were, many offering directions and advice, no one laughing at some mega wipeouts, and offers of warm clothes and fires at the race was awesome.
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Friday Mar 9, 2018 #
Road 9:07 [2] 1.79 km (5:06 / km)
shoes: Salomon Sense Marin
Fell down the crag which acts as a shortcut to work, might make it a regular as a sort of alarm clock.
Calves in agony after the last few days. Wait till tomorrow hits them heh heh heh.
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Path/Terrain 17:41 [3] 3.58 km (4:56 / km) +100m 4:20 / km
(rest day) shoes: Salomon Sense Marin
Back via the shop. Made a few people smile with my carton of eggs. Legs feeling lively but forcing an easy day out.
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Thursday Mar 8, 2018 #
Path/Terrain 42:52 [2] 8.19 km (5:14 / km) +60m 5:03 / km
shoes: Salomon Sense Marin
Met Hakon still half asleep but quickly woke up when he showed me a very cool extended route to work. A bit sketchy on the icy in my polished Salomons but nice amount of paths and views for a commute. Good chat and was at work before I knew it, gonna miss him!
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Road 14:48 [2] 2.73 km (5:25 / km) +96m 4:37 / km
shoes: Salomon Sense Marin
This hilly commute is getting laborious. Need to learn to run slowly.
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XC Skiing 39:04 [2] 7.18 km (5:27 / km) +70m 5:11 / km
Fresh snow made things somewhat challenging in the way of waxing, with some icy crust below. Bit too slippery in the end but reminded myself of the technique before the weekend. Had a few nice facefulls of snow including one at 2:30min/km which was unwelcome to the fullest extent. Felt like a runaway train on tracks which unexpectedly ended at the bottom of a hill.
Also took 5 minutes to clip in for some reason, and took another five to re-lace Olav's ancient size 20 ski shoes. Feeling very British today, but pushed my way past a few people on the loop while getting a lap PB including a fall so a bit more confidence gained.
Luckily have my boss to properly prepare my skis for next time. Freezing sauna afterwards, someone forgot to turn it on..
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Wednesday Mar 7, 2018 #
Path/Terrain 14:52 [2] 3.13 km (4:45 / km) +11m 4:40 / km
shoes: Salomon Sense Marin
Road 9:54 [2] 1.76 km (5:37 / km) +83m 4:33 / km
shoes: Salomon Sense Marin
Road warm up/down 21:46 [2] 4.35 km (5:01 / km) +10m 4:57 / km
shoes: Asics Dynaflyte
Path/Terrain intervals 39:29 9.18 km (4:18 / km) +180m 3:55 / km
shoes: VJ Bold (2017)
Hakon took me down to my first session in a while, let alone one like this. Probably the best place to start though, with something resembling an xc lap on softish ground with frequent hills and a nice group to pace round with. I was expecting the worst but my legs felt reborn, and easily got round the first few, taking a lead at times.
Soon found out that my 'push' effort is quite digital though and as the pace increased with shorter reps, my legs did not. So dropped a little towards the end but happy that I didn't actually get slower, and that my fitness is still somewhat there. Noticing a big difference in my breathing though strangely enough, as it took half the session to break from a very relaxed rate...
Really nice place for a session and will look to include it when I want some company or the reps look good (longer) as they sometimes are. A bit tough on the legs in dobs while it's still icy though, calves seized up today very unsurprisingly.
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Road warm up/down 21:41 [2] 3.77 km (5:45 / km) +66m 5:18 / km
shoes: Asics Dynaflyte
Tuesday Mar 6, 2018 #
Road 9:01 [2] 1.84 km (4:54 / km)
shoes: Salomon Sense Marin
Road 19:03 [2] 3.79 km (5:02 / km) +98m 4:27 / km
shoes: Salomon Sense Marin
Path/Terrain warm up/down 7:12 [2] 1.12 km (6:27 / km) +42m 5:27 / km
shoes: VJ Bold (2017)
Orienteering 47:14 7.24 km (6:32 / km) +127m 6:00 / km
shoes: VJ Bold (2017)
With a good group of Halden boys, going round ungaffled and steadily mostly in a big pack. Neither used nor comfortable with this though so tried to either lead or take my own routes. This led to many small misses, and at times leading the whole group to such misses, so think they got a bit frustrated (more with themselves though I believe). This worked out well for me though as by the end as they stopped following me, and I managed to sneak ahead with Fredrik increasing the pace a bit more. No one racing but I decided to feed my ego a little bit by finishing in front.
A few worrying misses based on lacking really simple skills but on the whole orienteering much better today, and led successfully on a few tricky legs. Being in the pack felt like I had multiple people shadowing me so the confidence and quality increased, and for the first time in quite a long time I genuinely enjoyed O training. :-) (racing is a different game).
New Swenor headlamp (heavily discounted from the club) is very light and cool. Hopefully it will stay with me for years to come.
https://events.loggator.com/fnq23A
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Path/Terrain 4:49 [3] 0.69 km (6:59 / km) +11m 6:29 / km
Monday Mar 5, 2018 #
Road 9:44 [2] 2.16 km (4:31 / km) +7m 4:26 / km
shoes: Salomon Sense Marin
Path/Terrain 42:58 [2] 7.82 km (5:30 / km) +159m 4:59 / km
shoes: Salomon Sense Marin
With Hakon before circuits. Tried exploring the eastern plantation a bit more but the path ran out... Added some good strides before the end.
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S+C/Drills/Plyo/Flex 50:00 [0]
Road warm up/down 11:49 [2] 2.28 km (5:12 / km) +10m 5:05 / km
shoes: Salomon Sense Marin
Sunday Mar 4, 2018 #
Path/Terrain long 1:51:16 [2] 19.98 km (5:34 / km) +367m 5:06 / km
shoes: Salomon Sense Marin
Nice stomp about some lesser trodden trails in Hoias. Very poor shoe choice, everyone else in dobs, so sliding around a fair bit in the fairly deep snow. Lesson learnt. Ran and chatted with Hakon/Elias most of the time but with Ewan M for the first bit too. Really nice conditions and time flew by.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33 FA
Such a great sport. Went along with Emil and picked it up quite quickly, great bunch of people too. 4x20min matches with some subbing off. Hopefully a regular thing while it's still on, absolutely ruined after though from working my back and feet so much.
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Saturday Mar 3, 2018 #
Road warm up/down 13:34 [2] 2.72 km (5:00 / km) +49m 4:35 / km
shoes: VJ Bold (2017)
Orienteering intervals 51:34 6.45 km (7:59 / km) +128m 7:16 / km
shoes: VJ Bold (2017)
Nine 400-600m reps in a fairly snowy forest. Body was ready to race with BUCs so actually felt quite good. Technique was nice and even challenging Fredrik/Thomas on a few splits. Began to screw up towards the end as I got tired, and blue tapes were quite hard to spot. Ended on a fast one though, very happy. Still uncomfortably cold outside.
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Path/Terrain warm up/down 10:07 [2] 1.96 km (5:09 / km) +11m 5:01 / km
shoes: VJ Bold (2017)
Path/Terrain 18:26 [3] 3.15 km (5:51 / km) +80m 5:12 / km
shoes: VJ Bold (2017)
Friday Mar 2, 2018 #
Road 28:38 [2] 6.42 km (4:28 / km) +33m 4:21 / km
shoes: Salomon Sense Marin
Again better, but flatter run. Exploring the west side, somehow didn't see the track. Really icy out on the coastal path, decked it almost instantly. Strides towards the end. But icy free roads at the harbour and a very cool place for intervals, potentially next week with an extended stride session.
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Thursday Mar 1, 2018 #
Road 8:43 [2] 1.87 km (4:39 / km)
shoes: Salomon Sense Marin
Path/Terrain 30:39 [2] 6.36 km (4:49 / km) +131m 4:22 / km
shoes: Salomon Sense Marin
Wee bit better today. Also less windy. Strides on the way home, with bag.
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