Training Log Archive: jmnipenIn the 7 days ending Mar 15, 2010:
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Sunday Mar 14, 2010 #
9 AM
Running (Trails) 10:35 0.61 km (17:16 / km)
shoes: Vj Supra Spike
Orienteering race 2:07:07 *** 11.9 km (10:41 / km) +60m 10:25 / km
shoes: Vj Supra Spike
nominal distance at 15.315
Was surprised this morning that i didnt wake up with fever, because i was starting to feel very bad in the evening with warm forehead and a cold feeling. Didnt, on the otherhand, feel fresh, so today i had more goals in finishing the event. Of all started, only half finished, so it was tough today.
most reason was the thick crust today. you had about 10cm of crust, and sometimes it held, and sometimes it didnt. i got demotivated, and took it a lot easier. towards the end i started to pick up the pace a lot because suddenly i had tracks that i didnt have earlier (because of the remote control location).
I didnt feel tired after the race, so i could have pushed it more, but on the other hand i didnt really want to risk getting sick.
Was surprised this morning that i didnt wake up with fever, because i was starting to feel very bad in the evening with warm forehead and a cold feeling. Didnt, on the otherhand, feel fresh, so today i had more goals in finishing the event. Of all started, only half finished, so it was tough today.
most reason was the thick crust today. you had about 10cm of crust, and sometimes it held, and sometimes it didnt. i got demotivated, and took it a lot easier. towards the end i started to pick up the pace a lot because suddenly i had tracks that i didnt have earlier (because of the remote control location).
I didnt feel tired after the race, so i could have pushed it more, but on the other hand i didnt really want to risk getting sick.
Saturday Mar 13, 2010 #
Event: Nord Jysk 2 days
12 PM
Running (Trails) 22:55 2.27 km (10:07 / km)
shoes: VJ Supra
Orienteering race 1:53:46 [4] *** 11.9 km (9:34 / km)
shoes: VJ Supra
Nominal distance at around 15.8km.
First day of nordjysk.
Started reasonably late today, so i had some very good tracks, and all orienteering consisted on taking the right tracks and making sure not to go off them. started hard, and took the road to the first control. a lot of greens. It was very nice by the coast and even some bare spots as well. after 21 controls started to get tired and things started to slow down. Did everything i could to stay with this guy who caught up. lost him through some greens, but caught up to him somehow later.
Good race, but a tad slow ending. It must have sucked big time to have started early.
First day of nordjysk.
Started reasonably late today, so i had some very good tracks, and all orienteering consisted on taking the right tracks and making sure not to go off them. started hard, and took the road to the first control. a lot of greens. It was very nice by the coast and even some bare spots as well. after 21 controls started to get tired and things started to slow down. Did everything i could to stay with this guy who caught up. lost him through some greens, but caught up to him somehow later.
Good race, but a tad slow ending. It must have sucked big time to have started early.
Friday Mar 12, 2010 #
9 AM
Orienteering long 1:25:04 **** 8.53 km (9:58 / km) +100m 9:25 / km
shoes: VJ Supra
First training at Jylland. Terrain of open area by the coast with some places with scattered trees. detailed contour.
Because of snow, it was quite different, and although i didnt see much tracks in the beginning, there were some in the end. Took splits at every control, so could see where i made some mistakes.
Because of snow, it was quite different, and although i didnt see much tracks in the beginning, there were some in the end. Took splits at every control, so could see where i made some mistakes.
Running warm up/down 41 [2] 0.1 km (6:30 / km)
shoes: VJ Supra
3 PM
Orienteering 1:12:57 [2] *** 7.51 km (9:43 / km)
shoes: Vj Supra Spike
Second orienteering session. Forested terrain. A clear snow track the entire way. felt a bit dehydrated and didnt run very well. Used most of the time to try to look at the map and analyse it before running, and looking ahead, so as not to have the trails take away the practice.
Thursday Mar 11, 2010 #
Note
(rest day)
Today traveling to Jylland, Denmark, to do some spring training. Heard there is still snow, so wont be entirely pure orienteering, but very close. Rest day today, and then 2 trainings on friday, with races on saturday and sunday. what up!
Wednesday Mar 10, 2010 #
11 AM
XC-Skiing long 2:51:31 28.0 km (6:08 / km) +700m 5:27 / km
Skiied from home to vensåsetra (via. brunkollen), and back (via Burud).
Very though conditions. plus 7 when i came back, so the snow was either filled with friction in the sun (like skiing on slush), or fast in the shade, and when those varies it was just incredibly difficult oing down hill. Met Jim Øystein later, and agreed that it was difficult conditions.
Horsecrap everywhere. god i hate horses.
had a kneetwist going between around Muren and up to brunkollen. couldnt make the turn like i wanted and had one ski going on a snow bank, and the rest continuing like normal, so fell in a wierd way. think the knee was fine.
Very though conditions. plus 7 when i came back, so the snow was either filled with friction in the sun (like skiing on slush), or fast in the shade, and when those varies it was just incredibly difficult oing down hill. Met Jim Øystein later, and agreed that it was difficult conditions.
Horsecrap everywhere. god i hate horses.
had a kneetwist going between around Muren and up to brunkollen. couldnt make the turn like i wanted and had one ski going on a snow bank, and the rest continuing like normal, so fell in a wierd way. think the knee was fine.
Tuesday Mar 9, 2010 #
5 PM
Running warm up/down 2:14 [2] 0.42 km (5:19 / km)
shoes: Mizuno WR12 (2009)
6 PM
Running warm up/down 18:07 [2] 2.92 km (6:12 / km) +80m 5:27 / km
shoes: Mizuno WR12 (2009)
Estimated time from club house to Evjeveien
Intervals hills (9*820m; +60m) 33:18 [5] 7.38 km (4:31 / km) +540m 3:18 / km
shoes: Asics Hyperspeed 3
These weekly interval trainings are starting to become a bit too crazy... This session took almost an hour, nominal time.
Decided for the first time to only wear one layer on the legs. but went with a skarf on the left knee to keep it warm during the intervals. worked very well.
Garmin watch ran out of battery so all training is an estimate. but they are still quite accurate. the splits are according to jim øysteins time. he varied from 3:39 to 3:33, with an exception at last one of 3:26. So:
1 3:42
2 3:40
3 3:40
4 3:41
5 3:40
6 3.43
7 3:43
8 3:48
9 3:40*
*the pace of an interval length, started a bit further up on the 9th. had a bit probelms on the legs after about 5 solid intervals, and needed a bit more rest.
good show up today. 30 people. 5 in my group with Jim Øystein, torkil, vegard and christian.
So legs were very good. after solid 5 runs, tried to be able to push for all 9. there was abour 30 people. at 5th interval, most of the people (those outside the 17-40 age group) were about to leave, with us not being halway done. christian holmbo left after 6, torkil and vegard left after 7, so it was me battling jim øystein on the last 2.
I am very tired.
Decided for the first time to only wear one layer on the legs. but went with a skarf on the left knee to keep it warm during the intervals. worked very well.
Garmin watch ran out of battery so all training is an estimate. but they are still quite accurate. the splits are according to jim øysteins time. he varied from 3:39 to 3:33, with an exception at last one of 3:26. So:
1 3:42
2 3:40
3 3:40
4 3:41
5 3:40
6 3.43
7 3:43
8 3:48
9 3:40*
*the pace of an interval length, started a bit further up on the 9th. had a bit probelms on the legs after about 5 solid intervals, and needed a bit more rest.
good show up today. 30 people. 5 in my group with Jim Øystein, torkil, vegard and christian.
So legs were very good. after solid 5 runs, tried to be able to push for all 9. there was abour 30 people. at 5th interval, most of the people (those outside the 17-40 age group) were about to leave, with us not being halway done. christian holmbo left after 6, torkil and vegard left after 7, so it was me battling jim øystein on the last 2.
I am very tired.
Running warm up/down (between intervals) 27:30 [2] 2.75 km (10:00 / km)
shoes: Asics Hyperspeed 3
Running warm up/down 11:55 [2] 1.97 km (6:03 / km)
shoes: Mizuno WR12 (2009)