Training Log Archive: Big JonIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
steady run 22:00 [3]
To/from HSK strength session at Gimle.
Strength 1:00:00 [3]
Eva's fun session ;-) feeling pretty tired at start but managed better then usual - maybe skiing has done core some good?
Sunday Feb 28, 2016 #
x-c skiing 1:00:00 [3]
Skiing at Falun with SH, S and E. Stop at top of hill to cook kore and hot juice. Lovely sunny day and great trails in good condition. Remembering bits from last visit to Falun in 2011.
Saturday Feb 27, 2016 #
x-c skiing 1:15:00 [3]
10k loop at Långberget. Fantastic snow (freshly pisted) and sunny cold day. Early start (before 0900) and only one other person on the track.
ice skating 50:00 [2]
Taken to the lake in Falun for a gentle skate. Terrified the whole way round the 10k loop (ice is hard to land on, as I discovered), but did enjoy it... sort of!
Friday Feb 26, 2016 #
x-c skiing 2:30:00 [3]
With S and E round "Vasa banan" 23k at decent effort. Fantastic sunny day.
x-c skiing 1:00:00 [3]
Extra loop of 10k 'cos E wanted to get new distance record. Really enjoyed it - skate skis.
Thursday Feb 25, 2016 #
x-c skiing 45:00 [4]
Skate to end of track and back - trying to keep going all the way. Small extra bit as E met us and I went back to end with him, then had hard job staying ahead on return.
x-c skiing 1:05:00 [3]
Långberget. Afternoon loop round "easy" 10k, lovely snow and great tracks. Really enjoyed it, fantastic place on hilltop.
Wednesday Feb 24, 2016 #
x-c skiing 50:00 [3]
Skating practise with S and E. Snow on wide track still untouched party from our previous days visit.
x-c skiing 45:00 [3]
With S, exploring tracks to East of Mattila - lots of dead ends, but good classic practise.
Tuesday Feb 23, 2016 #
x-c skiing 45:00 [3]
Skating practise with S on a lovely double width track (with unsullied snow).
x-c skiing 2:45:00 [3]
21k loop with S and E. Slow in first part on long climb but lovely views and glorious forest. Fast descent at end and E whizzing off.
Monday Feb 22, 2016 #
x-c skiing 1:20:00 [2]
Mattila, one loop with E and S then an extra with S. Verye pleasant, hilly and a few icy patches near bottom of course but mostly really nice.
Sunday Feb 21, 2016 #
orienteering 1:00:00 [3]
Tyr-tur with club guys. Did 2 loops then walked back with E. Very pleasant forest, so easy to run compared to Halden terrain (even despite a bit of snow).
Saturday Feb 20, 2016 #
steady run 1:10:00 [3]
With CM and S at Karlstad, loop of Tyr terrengen and passed by Tyr-stugan. Happy memories. Wet snow (dropping off trees and pretty wet snow underfoot, but still pleasant. Met Sixten and Anna in the forest, great to see them again.
Friday Feb 19, 2016 #
Note
Rest day - throat still a bit catchy and nose blocked, hope to avoid full blown cold...
Thursday Feb 18, 2016 #
steady run 10:00 [3]
Short warm up at Høiås
orienteering 20:00 [2]
Jogging/walking round with a group of juniors. Out for nearly 60 mins... cold feet by end!
Wednesday Feb 17, 2016 #
steady run 37:00 [3]
With S, Ulvås, skijump hill, Venås and back, mostly nice tracks, bits of ice on some. Feeling better than yesterday, calf better behaved, just a couple of slight pulls on it.
orienteering race 23:27 [5]
Sarpsborg urban sprint night event. Very small area, not very exciting but a decent run out.
A few wobbles and maybe poor route choices - need to study it more.
Calf felt OK - kept a bit flat footed but was still moving fairly quickly.
A few wobbles and maybe poor route choices - need to study it more.
Calf felt OK - kept a bit flat footed but was still moving fairly quickly.
steady run warm up/down 8:00 [3]
Little bit of jogging around before start.
Tuesday Feb 16, 2016 #
steady run 36:00 [3]
House to Eklimoen on lysløpe, then lysløpe to near Venås and back via pond and fields. Legs tired, calf still a bit tingly a couple of times (wouldn't have wanted to go fast). Lovely sunny day, cold and crisp, still a dusting of snow everywhere and hardly any wet patches.
Monday Feb 15, 2016 #
steady run 23:00 [3]
To gym and back, lovely bright cold evening and a bit of fresh snow = perfect.
Strength 1:00:00 [3]
Circuits again as Eva still in Portugal. Right calf went tingle during star jumps, so eased off on jumping, jog home was Ok but not 100%. Need to get massaging and try to get it good again. Not felt it since last Wednesday.
Sunday Feb 14, 2016 #
x-c skiing 2:30:00 [3]
From Målia straight down steepest approach, decked myself after 2 minutes - really shaken for quite a while but gradually settled into rhythm, wonderful sunny day, very cold (~15˚minus) but really quiet tracks (too early for the Nogs) and mostly good condition. Back up to Stenfjell hytte and a long break for soup, coffee and snacks unfortunately Ukrainian borsch soup was off the menu :-( but the carrot soup was pretty good anyway. - hut run by a Danish/Russian couple.
From here back to Budor and car park, some slightly scratchy tracks and met a ski race going the other way - 12-16 year old girls absolutely flying along, looking effortless and smooth.
i reckon this is the best area for skiing I have visited - lovely views, fantastic forest/semi-open and not too busy.
From here back to Budor and car park, some slightly scratchy tracks and met a ski race going the other way - 12-16 year old girls absolutely flying along, looking effortless and smooth.
i reckon this is the best area for skiing I have visited - lovely views, fantastic forest/semi-open and not too busy.
Saturday Feb 13, 2016 #
x-c skiing 3:00:00 [3]
From Målia, long loop to south almost to Gåsbu then back up hill to Stenfjell hytte (best view ever for a snack stop) and almost direct back to Målia.
Feeling bit down - bad sleep, achy back and new skis - not sure I am comfortable with them yet - possibly too little wax as seemed to struggle to grip on uphills. Arms aching by end from catching slides.
Feeling bit down - bad sleep, achy back and new skis - not sure I am comfortable with them yet - possibly too little wax as seemed to struggle to grip on uphills. Arms aching by end from catching slides.
x-c skiing 25:00 [3]
Sneaky extra loop with S - mostly flattish from Målia back to top, out along north track for a wee bit (till it hit a downhill). Superb views.
Note
Had a night walk on trails - moonlight was enough walk, could have skied in it. Only downside was too much light for proper star gazing.
Friday Feb 12, 2016 #
x-c skiing 55:00 [2]
Long steady plod into wind and snow up to Målia hytte. Amazing semi-open blasted moor type terrain 9all hidden by .5m snow :-)
Thursday Feb 11, 2016 #
orienteering 1:00:00 [2]
Høiås training, shadowing S on corridor course, mostly nice running and smooth o-ing. Headed off on my own towards end and managed to fail to rad any detail in one section - just contours overlain with crags, couldn't work out up or down or relative heights at all. Eventually relocated and carried on. Cold crisp night.
Wednesday Feb 10, 2016 #
steady run 2:05:00 [3]
With S, Swedish raid in Tresticklan National Park - over to Norway at Budalsvika hytte and visited Tomt Elias cave (scary ladder to reach it). Superb forest - multiple narrow small-medium sized ridges all running N-S, with marshes and lakes in between. Nice small paths to run on. Didn't take enough food and were both wobbling a bit by the end.
Fantastic run - probably the best on the whole trip here.
Fantastic run - probably the best on the whole trip here.
Tuesday Feb 9, 2016 #
Intervals 17:00 [5]
Venås loop with S. Starting every 6 minutes. Planned 5 but right calf cramped 1-20 into last one, so stopped. Sore now afterwards but I don't think its a major worry.
Times 3-54, 3-47, 3-46, 3-40.
Times 3-54, 3-47, 3-46, 3-40.
steady run warm up/down 45:00 [3]
Lysløpe to Venås and back.
Monday Feb 8, 2016 #
steady run 23:00 [3]
To and from strength with S. Daylight! - at least on way out.
Strength 1:00:00 [2]
No Eva so circuits - less dynamic but still some hard work. Only limited by ribs on one exercise.
Sunday Feb 7, 2016 #
steady run 1:05:00 [3]
From Brekke locks with S and DH. Small (and very wet) tracks in woods and up to hill top. Some wonderful forest higher up - in a Nature Reserve. Lots of signs of pig rooting. One superb viewpoint looking out over Femsjøen towards Tistedal. Forest extends a lot further north so need to come back and explore it more.
Saturday Feb 6, 2016 #
orienteering race 1:10:00 [5]
HDNC at Akselås, 8.3km. Lovely forest and long route choice legs (9 controls), very wet underfoot and marshes partly frozen. 11 minutes down on Tore Sandvik. Pleased with orienteering but felt tired and heavy legged from the start. Lost 6 minutes on first 2 legs - bad route on 1-2 but otherwise just running.
steady run warm up/down 15:00 [3]
Not much due to early start and fairly horrible weather- windy and drizzly.
Thursday Feb 4, 2016 #
Note
Surveying 2 hours, nice cold crisp sunny day, heavy frost in overshadowed patches of the forest.
orienteering 42:00 [4]
Corridor course at Høiås (night). Started well then a bit of a drift of the line (compass...), got back on and great from there to end. Really enjoyed it. Cold crisp night but fine running temp.
steady run 10:00 [3]
Extra loop in woods after O to warm-down and add to time.
Wednesday Feb 3, 2016 #
steady run 24:00 [3]
Steady run with S, ribs feeling less painful than yesterday - going the right way!
Note
2 hours surveying with H.
Tuesday Feb 2, 2016 #
steady run 54:00 [2]
Run at Erte with S. Really tense running style - to protect ribs. Didn't enjoy first 10 mins, sore but seemed to relax a bit into things.
Nice looking forest around paths (when I managed to look around and not just focus on path 3m ahead!)
Nice looking forest around paths (when I managed to look around and not just focus on path 3m ahead!)
Monday Feb 1, 2016 #
Note
2.5 hours surveying, nice mild day (gradually shed layers). Snow started falling on the way home - result ;-)
Note
Decided ribs are still too sore to gain any benefit from strength training tonight, so I'll be sensible and take a day off.