Saturday Mar 31 |
 | Trailrunning long 1:57:04 [2]+540m | |
| ahr:140 max:166 shoes: Salomon Trail Pro SCS |
| nice run today with felix and hannes. but i let them go after 50minutes because i didnt feel to good. the speed i ran was ok but running only a bit faster felt really bad.
ran around liasen trough the swamps almost all the time on the cross country tracks! |
Friday Mar 30 |
| Running 1:22:00 [2]+310m | |
| shoes: Salomon Trail Pro SCS |
| ran with hannes and felix the flatrunden to dragvoll did some strength training there and ran afterwards back.
right now i got a lot of little "injuries". not too bad but it gets on my nerves! :x
tomorrow intervals - maybe! lets see how i feel. felt a bit tirede the last days! |
| Strength 20:00 [3] | |
| shoes: Salomon Trail Pro SCS |
| felix and i played some funny games with the medicine ball .... |
Thursday Mar 29 |
| Games 1:10:00 [3] | |
| shoes: Salomon Trail Pro SCS |
| played a little bit of soccer outside. was really fun! :) |
| Running warm up/down 15:00 [1] | |
| shoes: Salomon Trail Pro SCS |
| running to the soccer "field" and back! |
| Running 1:10:57 [2]+265m | |
| ahr:138 max:164 |
| ran half way of flatrunden than up to estenstadmarka then down again and from the back to dragvoll and straight home!
was really nice. awesome weather! |
Wednesday Mar 28 |
| Running 29:01 [2]+75m | |
| ahr:137 max:153 shoes: Salomon Trail Pro SCS |
| ran up to dragvoll to do the strength training and afterwards back. |
| Strength 20:00 [3] | |
| |
| wanted to do the usual strength workout but my right hip flexor is injured. i dont know how i made it but sit ups very pretty painful so i cancelled them ...!
the good thing is it doesnt affect the running! |
| Running 49:00 [2]11.5 km (4:16 / km) +170m 3:58 / km | |
| shoes: Salomon Trail Pro SCS |
| warm up and cool down for the sprint race. that means running down and running up from moholt to lade. had good legs also after the "race". |
| Running 10:00 [3] | |
| shoes: Jalas Jukola |
| just some special warm up for sprint. did short sprints and a few jumps and stuff...! |
| Orienteering 16:51 [3]+75m | |
| shoes: Jalas Jukola |
| nice sprint race down in lade. was the clubchamps from wing ok. again to many mistakes... couldnt play my running skills at all! :( |
| |
| C • Hey Woifi why are you always m... 4 |
Tuesday Mar 27 |
| Running warm up/down 59:06 [2]+300m | |
| shoes: Salomon Trail Pro SCS |
| running there and running back from there! ;) plus the brakes. |
| Trailrunning intervals 30:00 [3] | |
| ahr:162 max:192 shoes: Salomon Trail Pro SCS |
| did 10 x 3 minutes with ntnui in the forrest. was really a perfect training but i fell asleep in the afternoon while learning norwegian so i felt as usually when i sleep before training like crap. my stomach also felt better before...!
so i did the pretty easy. only the last one was fast then! |
Monday Mar 26 |
| Trailrunning 57:14 [2]+200m | |
| ahr:135 max:153 shoes: Salomon Trail Pro SCS |
| awesome weather awesome run. did it with shorts! :D |
| Running 1:08:18 [2]+270m | |
| shoes: Salomon Trail Pro SCS |
| usual monday training with the club. did a bigger loop today to dragvoll but afterwards as usual straight back. |
| Strength 30:00 [3] | |
| |
| usual thing |
Sunday Mar 25 |
| XC skiing 2:10:38 [2]+645m | |
| ahr:142 max:172 shoes: Salomon Active Carbon |
| incredible weather today. drove up with felix to bymarka and we did some xc skiing there. awesome ... really awesome and i forgot my camera! FU**! :X |
| |
| C • We believe you! 1 |
Saturday Mar 24 |
| Trailrunning 1:21:11 [2]+245m | |
| ahr:136 max:156 shoes: Salomon Trail Pro SCS |
| flatrunden with 2 extensions. but the snow is melting very fast now -> over 12 degrees today - so flatrunden is getting faster and faster! |
| Running 31:15 [2]+75m | |
| ahr:141 max:153 shoes: Salomon Trail Pro SCS |
| up to dragvoll and back again |
| Strength 30:00 [3] | |
| |
| usual strength workout |
Friday Mar 23 |
| Running long 1:50:00 [2] | |
| ahr:131 max:151 shoes: Salomon Trail Pro SCS |
| nice run with felix up to estenstadhytta - vikasen - lade - home! |
Thursday Mar 22 |
| Running 41:38 [2]+100m | |
| ahr:133 max:153 shoes: Salomon Trail Pro SCS |
| zweagnase is back! :) did an easy morning run with him. i'm looking forward to the 3k test today! |
| Running 1:03:43 [2] | |
| ahr:137 max:161 shoes: Salomon Trail Pro SCS |
| ok. first a little overview.
first i ran down from moholt to leangen. some more warmup inside there and then the 3000m test. afterwards some cool down and then i ran with fiskum up to dragvoll to play games. we played floorball (innebandy) there and afterwards i ran home.
i the time above is included. moholt - leangen - warm up/down - dragvoll - back to moholt. |
| Intervals intervals 9:48 [5]3 km (3:16 / km) | |
| shoes: Salomon Trail Pro SCS |
| 3000m run in leangen. the time was 9.48 for me. so i was 11 seconds faster than last time. not too bad but still some work to do. i felt really great today and i also took the race pretty serious.
the start was maybe too slow finally but i didnt know that in the beginning. i could really push in the end and overtake some people. nice to see that the training works! |
| Games 45:00 [4] | |
| shoes: Nike 90 |
| innebandy. was really tough after the 3k. but it looks that i can stand it better than the other guys! :) |
Wednesday Mar 21 |
| Running 28:26 [2]+75m | |
| ahr:142 max:161 shoes: Salomon Trail Pro SCS |
| dragvoll and back |
| Strength 30:00 [3] | |
| |
| usual stuff in dragvoll |
| Running 1:10:45 [1]+260m | |
| ahr:127 max:151 shoes: Salomon Trail Pro SCS |
| easy run up to estenstadhytta with a friend from university. pretty easy pace but i really enjoyed it. legs still very good. alomost no more pain in the ankle just a bit stiff... hope the 3k test tomorrow will be ok! |
Tuesday Mar 20 |
| XC skiing 1:15:38 [1]+275m | |
| ahr:129 max:151 shoes: Salomon Active Carbon |
| did some skiing today to prevent my ankle from impacts. was better than running but still got some pain with the wound because of the high boots.
will go for a jog afterwards. i'm curious about how it will feel. |
| Running 1:03:49 [2] | |
| ahr:133 max:152 shoes: Salomon Trail Pro SCS |
| easy run up to estenstadhytta and back.
i think it was a good decision not to run the intervals because of my ankle. still a lot of pain but i think it got better. on thursday is a 3000m run. i hope i can run there without pain a 9:45 or faster! ;) |
Monday Mar 19 |
| Trailrunning 1:30:35 [2]+210m | |
| ahr:133 max:158 shoes: Salomon Trail Pro SCS |
| flatrunden with einumsbakken, fiskum and ???.
i put my alarm clock to 6.30 instead of 7.30. so i waited for the guys not at 8 ... i waited there at 7. after a few minutes i tought nobody is coming took a look on the watch to see how late it is and then realized that i'm 1 hour too early. walked home and took some sleep and met them afterwards at 8! .... :D |
| Running 34:56 [1]+75m | |
| ahr:130 max:158 shoes: Salomon Trail Pro SCS |
| running to dragvoll and back.
ma ankle that kissed the rock during the night race on saturday still hurts is a little bit swollen and stiff. its no a big challenge to run with it but while running to dragvoll i managed to kick the left ankle with the right foot - damn ice - and no i got some real pain :( |
| Strength 30:00 [3] | |
| |
| as usual the big muscle groups for the upper body plus corebody exercises! |
Sunday Mar 18 |
| Orienteering 1:25:54 [1]+130m | |
| shoes: Jalas Jukola |
| one more o training for me on sunday. was again pretty hard with an old map and a lot of snow covering the area. almost walked all the time. but was good to look at same features and stuff. |
Saturday Mar 17 |
| Running warm up/down 22:30 [2] | |
| shoes: Jalas Jukola |
| warm up for orienteering. ran from the car to the start and afterwards from the finish to the car. |
| Orienteering 53:16 [2] | |
| shoes: Jalas Jukola |
| o-training on the day pretty tough again... 17 years old map and 1:15.000 scale. in the evening there is the quali run. looking forward to it but it will be tough to get a good result there! ... |
| Orienteering race 1:45:17 [2]+285m | |
| shoes: Jalas Jukola |
| quali run for 10mila. was really really slow. on the one hand i made a lot of mistakes and lost about 25 - 30 minutes. on the other hand i'm not able to run fast and read the map at the same time. it was also night orienteering and heavy snowing so one couldnt see to far. maybe 20 meters...!
ended up in the end of the results! grml... but somehow expected! :x |
| Running 12:00 [3] | |
| shoes: Jalas Jukola |
| running to the start of the night race. was in a hurry so i ran a bit faster! |
Friday Mar 16 |
| Orienteering 1:00:00 [2] | |
| shoes: Jalas Jukola |
| finally i got some orienteering training in hitra. was a night run and pretty tough for me. map 20 years old and 1:15000 scale... |
Thursday Mar 15 |
| Running 46:57 [2]10 km (4:42 / km) +95m 4:29 / km | |
| ahr:143 max:162 shoes: Salomon Trail Pro SCS |
| nice run today. just let my feet go ... stomach doesnt feel to good today but the legs are really ok. i think the shape is ok for saturdays quali run! |
Wednesday Mar 14 |
| Running 39:50 [2]+115m | |
| ahr:143 max:162 shoes: Salomon Trail Pro SCS |
| ran to dragvoll and after the strength training back. did a little loop to go there! |
| Strength 30:00 [3] | |
| |
| usual workout |
Tuesday Mar 13 |
| Running 51:36 [1]+90m | |
| ahr:124 max:138 shoes: Salomon Trail Pro SCS |
| as i am a little bit sick and got a rest week and dont want to risk anything because of the qualirun on saturday i just ran with the group to the "intervall-area" and after they started back home alone! |
Monday Mar 12 |
| Running 31:48 [2] | |
| ahr:130 max:151 shoes: Salomon Trail Pro SCS |
| run with the club to dragvoll and afterwards back with reka! |
| Strength 30:00 [3] | |
| shoes: Nike 90 |
| usual strength training |
Sunday Mar 11 |
| Trailrunning 1:18:49 [2]+275m | |
| ahr:141 max:163 shoes: Salomon Trail Pro SCS |
| flatrunden once more but really sucked to run there today because its raining and pretty warm and so i cant run anymore on the snow... always "breaking trough"!
got almost mad while running! |
| |
| C • almost mad? 2 |
Saturday Mar 10 |
| Running long 2:15:17 [2]+570m | |
| ahr:133 max:156 shoes: Salomon Trail Pro SCS |
| longjog today. i came the storre p and they told me they want to run about 2:15... so i did it today. was pretty tired after yesterday intervals.... mh! rest week i'm coming^^ |
| Running 26:32 [3]+75m | |
| shoes: Salomon Trail Pro SCS |
| up to dragvoll and back. ran a bit faster this time because i was in a hurry. |
| Strength 30:00 [3] | |
| |
| usual strength training |
Friday Mar 9 |
| Running 26:19 [2]5.45 km (4:50 / km) +135m 4:18 / km | |
| ahr:140 max:156 shoes: Salomon Trail Pro SCS |
| did just a easy run to wake up my legs before todays intervalls.
URL for this route is: http://www.gmap-pedometer.com/?r=757024 |
| Running warm up/down 51:24 [2] | |
| shoes: Salomon Trail Pro SCS |
| warm up and cool down for the intervals in leangen. plus the brakes between the ints. |
| Intervals intervals 19:45 [5]6 km (3:18 / km) | |
| shoes: Salomon Trail Pro SCS |
| intervals in leangen. 6x 1000m. every 5 minutes start.
the times were:
3.24 162/178
3.18 170/187
3.16 174/188
3.15 174/190
3.15 177/192
3.17 176/196
i think it was a good workout. i had heavy legs and a little bit sore hamstrings from yesterdays games. but i was pretty fast i would say - at least faster than last times! |
Thursday Mar 8 |
| Trailrunning 1:13:00 [2]+270m | |
| ahr:136 max:165 shoes: Salomon Trail Pro SCS |
| ran about half way of flatrunden than a shortcut back in direction bekken up to estenstadhytta and afters back home. didnt feel to good today but thats usual if i sleep really long. today 11 hours! |
| Running 31:15 [2]6 km (5:12 / km) +75m 4:54 / km | |
| ahr:140 max:152 shoes: Salomon Trail Pro SCS |
| running to dragvoll and back. |
| Games 40:00 [3] | |
| shoes: Nike 90 |
| played soccer and innebandy. was really funny again and i got pretty tired in the end. tomorrow intervals. lets see how it works! ;) |
Wednesday Mar 7 |
| Trailrunning 1:06:39 [2]+255m | |
| ahr:142 max:167 shoes: Salomon Trail Pro SCS |
| did the flatrunden plus extension in direction estenstadhytta. was really tough to run because the snow melts now and everything is soft. so i broke sometime trough the snow and injured my shins a bit. not too bad but take a look at the picture! ;)
FIRST RUN WITH SHORTS TODAY HERE IN TRONDHEIM! |
| |
| C • pic 1 |
| Strength 30:00 [3] | |
| |
| did the usual strength training in dragvoll. |
| Running 29:31 [2] | |
| ahr:145 max:158 shoes: Salomon Trail Pro SCS |
| after the trailrun and the strength training i did a little loop home. it was really awesome today. its really warm so i ran with my shorts and it looks like i'm getting in shape. legs feeling great pulse is low. so everything alright! ;)
URL for this route is: http://www.gmap-pedometer.com/?r=753152 |
Tuesday Mar 6 |
| Trailrunning 1:17:17 [2]+300m | |
| ahr:134 max:154 shoes: Salomon Trail Pro SCS |
| once again flatrunden! |
| Orienteering tempo 30:19 [4]4.6 km (6:35 / km) +95m 5:58 / km | |
| ahr:161 max:184 shoes: Jalas Jukola |
| today was again a gateolöp on the schedule. some street orienteering. we got a map from some living are so it wasnt that boring. i had no light tough and so i had to read the map a lot what didnt work all the time. so one big mistake and 3 smaller ones. all in all it was a great training with 3 loops. some fast running... didn't push to hard - medium speed! :) |
| Running warm up/down 12:00 [1] | |
| shoes: Jalas Jukola |
| very short warm up and a little bit a longer warm down. |
Monday Mar 5 |
| Running 37:18 [2]+125m | |
| ahr:134 max:157 shoes: Salomon Trail Pro SCS |
| headed out to flatrunden and the pulse was also pretty nice but i had really heavy feet so i turned left before hitting the forest! ... |
| |
| C • Still Sick 2 |
| Running 37:31 [1]+70m | |
| ahr:125 max:155 shoes: Salomon Trail Pro SCS |
| dragvoll and back including the little edge to carsten! ;) |
| Strength 40:00 [3] | |
| |
| strength training in Dragvoll! |
Sunday Mar 4 |
| Trailrunning long 1:30:00 [2]+475m | |
| ahr:135 max:160 shoes: Salomon Trail Pro SCS |
| did the longjog today on a great day here in trondheim. bluesky and the sun was shining. on half way i met junior and ran with him back home. route was flatrunden - estenstadhytta - jakobsli - "straight" home!
thats the first part. about 90 minutes running on little tracks and then some fields. the second part was on the road! |
| Running long 31:21 [2] | |
| ahr:135 max:160 shoes: Salomon Trail Pro SCS |
| the 2nd part. running back on some roads! |
Saturday Mar 3 |
| Trailrunning 1:18:19 [2]+320m | |
| ahr:141 max:163 shoes: Salomon Trail Pro SCS |
| flatrunden for me again today but without the shortcut i took last time without recognising! :D
there are really a lot of trails ;) |
| Running 30:15 [2]+70m | |
| ahr:139 max:159 shoes: Salomon Trail Pro SCS |
| run to dragvoll and back because of the strength training. |
| Strength 30:00 [3] | |
| |
| usual strength training |
Friday Mar 2 |
| Running 1:08:40 [2]+90m | |
| shoes: Salomon Trail Pro SCS |
| warm up and cool down plus the breaks from the intervals! |
| Intervals intervals 9:40 [5]4 km (2:25 / km) | |
| max:197 shoes: Salomon Trail Pro SCS |
| interval session in leangen. 10x 200m - 5mins break - 10x 200m. between the ints 1min jog recovery.
29 29 29 30 29 30 28 29 29 29 <- fist session
30 29 30 29 30 29 29 29 28 26 <- second session
i'm pretty satisfied with the intervals after yesterdays games. hamstrings are a bit sore from yesterday i hope they will not feel too bad tomorrow.
|
Thursday Mar 1 |
| Trailrunning 1:14:17 [2]+245m | |
| ahr:144 max:165 shoes: Jalas Jukola |
| did the flatrunden today. pretty good to run so it took my only 75 instead of 90 usual minutes. mybe my speed was also faster than the norwegian cruising! ;) |
| Running 35:30 [1]+75m | |
| shoes: Salomon Trail Pro SCS |
| running to dragvoll and back to play hockey and soccer there! |
| Games 1:00:00 [4] | |
| shoes: Nike 90 |
| i played hocke and soccer with the orienteering guys. was really tough today! i think i should be healthy now... |