Thursday May 31 |
 | Running 56:12 [2]+235m | |
| shoes: Salomon Trail Pro SCS |
| running from home out to the start of the orienteering training to meet alban there and run with him and afterwards back from finish to my sweet sweet home here in trondheim! ;) |
| Orienteering 1:12:20 [3]+300m | |
| shoes: VJ Integrator |
| o-training with alban. we ran the long legs slow and together and the short ones faster and with about 30s between. was a good training! |
Wednesday May 30 |
| Running 30:48 [2]+85m | |
| ahr:130 max:158 shoes: Salomon Trail Pro SCS |
| easy jog with alban. perfect weather very warm! nice :D |
| Running 41:58 [2] | |
| shoes: Salomon Trail Pro SCS |
| running a loop over dragvoll to tyholt to play soccer there. |
| Games 1:30:00 [3] | |
| shoes: Nike 90 |
| soccer. funny and tough! |
Tuesday May 29 |
| Running 49:42 [2]+255m | |
| shoes: Salomon Trail Pro SCS |
| i ran flatrunden to dragvoll to do strength training there. in the loop included i did 5x5 minutes fast running with 2 minutes break.
the intervals are not included here. just the warmup, cooldown, breaks and the jog down from dragvoll. |
| Running 25:00 [4] | |
| shoes: Salomon Trail Pro SCS |
| the ints itself. felt really astonishing well. propably the supercompensation... dunno but i like feeling good on intervals! ;)
1: 164/179
2: 172/177
3: 173/181
4: 172/182
5: 170/181
the first 4 were on trails the last one on the street from bekken to dragvoll! |
| Strength 30:00 [3] | |
| |
| the usual strength workout. |
| Running 57:44 [2]+295m | |
| shoes: VJ Integrator |
| running to my to the start of my o-training and back. |
| Orienteering 25:34 [2]+110m | |
| shoes: VJ Integrator |
| some line orienteering. was really very very hard to stay focused and read all the necessary details. perfect training for me i should do it more often.
i also met my first moose out there... i faced him ... was about 20m away from me heading my direction. i didnt know how fu**ing big these things are. i think it was the biggest living thing i ever saw :X
i was just scared turned around 180° and headed down all i head to the next big path where i fealt in safety. had shacky knees and a "jumping" heart down there. olala...!
anyway, i saw my first moose! WOOHOO! :D |
| |
| C • Don't be afraid 2 |
Monday May 28 |
| Running 1:07:03 [2]+285m | |
| shoes: Salomon Trail Pro SCS |
| ran the usual loop to dragvoll but it was already closed at 8. so no strength for me today. i will do it tomorrow. |
Sunday May 27 |
| Games 1:10:00 [2] | |
| shoes: Nike 90 |
| soccer |
Saturday May 26 |
| Orienteering race 3:38:46 [5]21.8 km (10:02 / km) +1000m 8:10 / km | |
| shoes: VJ Integrator |
| NM Ultralang. The only thing i want to say it that i liked the terrain. We don't have to talk about the rest... |
Friday May 25 |
| Running 25:39 [2]+70m | |
| shoes: Salomon Trail Pro SCS |
| really good legs today. felt like flying. carsten was so nice to join so i had not to run alone! ;) |
Thursday May 24 |
| Running 1:14:00 [2]+275m | |
| shoes: Salomon Trail Pro SCS |
| nice run with alban, øyvind and trond to dragvoll. did the strength training there and afterwards back. i am starting to feel better and better again and the pain is getting less and less.
i am already a bit nervous for saturdays nm ultralang! |
| Strength 30:00 [3] | |
| |
| strength training... but took less weight to be sure not to get sore for saturdays race. felt good and strong! YES! |
Wednesday May 23 |
| Running 43:00 [2]+75m | |
| shoes: Salomon Trail Pro SCS |
| easy warmup run with alban to the soccer game and afterwards back. |
| Games 1:20:00 [2] | |
| shoes: Salomon Trail Pro SCS |
| played soccer with a lot of the orienteering guys but took it easy because of my hamstrings and adductors. |
Tuesday May 22 |
| Running 1:27:34 [2]+480m | |
| shoes: Salomon Trail Pro SCS |
| after persuading mari the day before to run in the morning they had to come and kick me out of bed at 8. so mari and vincent also made it! :) perfect work of them!
adductors are much much better so it will be no problem to run the ultralang on saturday. i will try to stick to some miles this week to get some good feeling back. |
| Orienteering 53:44 [2]+285m | |
| shoes: Salomon Trail Pro SCS |
| tirsdags kretstrening...! was not really good today. took about 3 controls until i got into the map and even after that i always needed some time to stop, look, check and start running again. and one control was missing. i looked for it about 13 minutes. hooray... :x
legs still stiff and the adductors still sore but until the weekend it will be gone! |
Monday May 21 |
| Running 1:09:03 [2]+315m | |
| shoes: Salomon Trail Pro SCS |
| just the usual loop to dragvoll on monday and back afterwards.
adductors are sore like hell the second day now. got really some serious pain there. hope it will be gone soon! i should play more soccer to get used to it! :D |
| Strength 30:00 [3] | |
| |
| usual stuff. what else! |
Sunday May 20 |
| Running 1:02:31 [2]+285m | |
| shoes: Salomon Trail Pro SCS |
| some running for me today. i feel much better than yesterday but my adductors and hamstrings are still sore so i just decided not to play soccer. bummer :( |
Saturday May 19 |
| Note | |
| (rest day) |
| I just decided to do a rest day today. I feel like crap. Everything hurts and it looks like I got a little cold.
I really don't know why as i didn't train too much the last weeks. Anyway, it's the first day since a long time that I really feel to need a rest day. |
Friday May 18 |
| Running 1:16:00 [2]+310m | |
| shoes: Salomon Trail Pro SCS |
| did the usual monday training a second time today. wanted to run longer after the strength training but my knee is still swollen and it hurts pretty much also while running ... :( |
| Strength 30:00 [3] | |
| |
| strength workout |
Thursday May 17 |
| Running 10:00 [2] | |
| |
| running to the soccer field an back. |
| Games 1:10:00 [3] | |
| shoes: Nike 90 |
| played soccer @ eberg skole. was really funny but i injured my right quadriceps. its just above the knee and right now its pretty big and swollen. i hope i can go training tomorrow ... but i guess i will go anyway no matter if it hurts or not ^^ |
Wednesday May 16 |
| Running warm up/down 30:00 [2] | |
| shoes: Salomon Trail Pro SCS |
| warm up for the sprint race! |
| Orienteering 16:00 [5] | |
| shoes: VJ Integrator |
| the ntnui sprintchamps. my run was partly really good and other parts were bad but in general it was an ok race. Had one 35s mistake ... too bad otherwise i would have ended up for more up on the results. i should also try to read more in advance. i had to stop and stand a lot of time in the more challenging part to read the map.
anyway was ok one strange thing with running. on some legs i felt fast and easygoing on some exact the opposite. never experienced this in a race. this fast change ... |
| Orienteering 20:00 [3] | |
| shoes: Salomon Trail Pro SCS |
| beer relay! :D the first in my life and i was surprised of myself - i would say i was fast! :D
we made it to the semifinal were we failed to qualify for the final by about 3 seconds but it was really great fun anyway :D |
Tuesday May 15 |
| Running 1:02:40 [2]+250m | |
| shoes: Salomon Trail Pro SCS |
| nice run with felix. ran half way of flatrunden and then around estenstaddammen and home. nice speed legs felt good! i think i am ready for tomorrow...! |
Monday May 14 |
| Running 1:13:54 [2]+300m | |
| shoes: Salomon Trail Pro SCS |
| as usual on monday i ran a loop to dragvoll did the strength training there and ran back afterwards. |
| Strength 20:00 [3] | |
| |
| did only core body exercises today due to a lack of time. |
Sunday May 13 |
| Bike 20:00 [2] | |
| shoes: Salomon Trail Pro SCS |
| going up with the bike to the start of the competition. didnt want to log it first but it was really tough... i guess because of the bad bike... :x |
| Orienteering 1:18:53 [3]+360m | |
| shoes: VJ Integrator |
| 2nd day of the trondheim open. a longer course today with 8.2km and 3 loops to run.
as it was chasing start and i ran bad yesterday i had to run in the mass start which started 10 minutes after the first runner from our category.
i missed the first control and decided not to race anymore but to get back to some serious map traning. ran a pretty easy speed than and i got most of the controls pretty good but still a lot of concentration problems i have to solve ... |
Saturday May 12 |
| Running 51:46 [1]+235m | |
| shoes: Salomon Trail Pro SCS |
| run up to wings "clubhytta" where the start and finish were for the race. |
| Orienteering 20:00 [2] | |
| shoes: VJ Integrator |
| there was a new version for the warm up at the race. we had to do a 1.7km course before the race. we had 30min time for it. it doesnt matter how long it takes you but if you exceed the 30mins they will add this time to your real racing time. |
| Orienteering 46:53 [4]+260m | |
| shoes: VJ Integrator |
| the race itself. started good or at least i had the feeling of a good start...! but to number 5 i didnt take my time and missed it big time there. i never made it back into the rhythm and did some more big mistakes.
tomorrow is the longdistance. i hope it will be better there! |
Friday May 11 |
| Running 1:16:11 [1]+300m | |
| shoes: Salomon Trail Pro SCS |
| did a loop to dragvoll to do the strenght training there. felt really tired all the time - heavy legs. and today happened also thing that didnt happen to me for a long long time. a girl overtook me while running! :X |
| Strength 30:00 [3] | |
| |
| usual strength |
Thursday May 10 |
| Running 42:52 [2]+295m | |
| shoes: Salomon Trail Pro SCS |
| some running to wake body and legs up for todays sprintrace. i am going to run it at full speed! |
| Running 25:00 [3] | |
| shoes: VJ Integrator |
| warm up and cool down for the trondheim sprintseries final. |
| Orienteering race 18:39 [5] | |
| shoes: VJ Integrator |
| the sprint was really fun. we had chasing start and so i got some fast trainig with contact to the other competitors. the race was pretty much ok. just one bigger mistake - about 40s and some small ones!
legs felt pretty heavy right from the beginning but the speed wasnt so low - i think ..... i hope .....
was fun anyway and a real good training! |
Wednesday May 9 |
| Trailrunning 1:50:13 [2]+475m | |
| shoes: Salomon Trail Pro SCS |
| today we ran the sprint version of a ultralangtur! :P 1:50! was really nice.enjoyed it. kullis, felix, sælen, simen and myself! |
Tuesday May 8 |
| Trailrunning 1:04:11 [3]+225m | |
| shoes: Salomon Trail Pro SCS |
| ran flatrunden again. its been a while i ran it last time. was pretty fast today but also the whole snow is gone and i ran a little bit faster then usual. had a bad and slow feeling in the beginning so i tought i should push it a bit. anyway, i rate it with a 3.... :P |
| Running 10:00 [1] | |
| shoes: VJ Integrator |
| warm up and cool down from the training |
| Orienteering 33:18 [3]+85m | |
| shoes: VJ Integrator |
| the o training. an old and bad map! there was sometimes jungle and also the contour lines were almost not readable because the map was just a color copy or something like that. anyway... i am satisfied with the trianing. it was about compass running. i did well with some mistakes. but mostly small ones about 5 - 10s. one bigger with mayb 45s otherwise really nice.
just chose the cruising speed and ran :P |
Monday May 7 |
| Running 1:17:58 [1]+330m | |
| shoes: Salomon Trail Pro SCS |
| ran a loop to dragvoll with carsten. he wanted to join us today but it was obviously far to much for him! ;) i stayed with him - would be unpolite to leave him in the forest behind.
also included the time back from dragvoll. |
| Strength 30:00 [3] | |
| |
| usual strength training |
Sunday May 6 |
| Running 15:00 [1] | |
| shoes: VJ Integrator |
| warm up for the o race |
| Orienteering 1:01:53 [4]5.8 km (10:40 / km) +320m 8:22 / km | |
| |
| o race a little bit north of vaernes. tried to keep 100% control over the run as it was very green and pretty detailed. altogether wasnt so bad but i missed 14mins on control 3, 2mins on control 9 (but this was a strange one...) and i did a wrong routechoice to control 11. this 3 mistakes took me about 17:30. without them i would be pretty satisfied.
i mean - still a lot of things to improve but it would have been ok without the big mistakes! |
Saturday May 5 |
| Running 51:34 [1]+275m | |
| shoes: Salomon Trail Pro SCS |
| did just very easy 50mins running. i wanted to go for the ultralangtur at 11 but didnt make it because i was out yesterday and watched then the 5. nhl playoff between the sabres and the rangers!
anyway, legs felt good. didnt expect that! tomorrow is an o-race. i'll run full speed there. |
Friday May 4 |
| Running 1:00:10 [2]+250m | |
| shoes: Salomon Trail Pro SCS |
| as usual on friday i wanted to do intervals in leangen. when we arrived there we had to realise that it was closed. no clue why ... finally we (or hannes :>) decided to do two pyramides. 1 - 2 - 3 - 2 - 1. 30s breaks and after 3mins 1min brake. did it 2 times. between the 2 series 5mins jogging. |
| Running intervals 18:00 [4] | |
| shoes: Salomon Trail Pro SCS |
| the intervals itself. didnt feel to good. "heavy" stomach.... and legs not so "fresh" :P
but was good to run something faster and was finally happy hannes could persuade me to run it with him! :D |
Thursday May 3 |
| Running 26:39 [2]+75m | |
| shoes: Salomon Trail Pro SCS |
| ran up to dragvoll for some strength training and back afterwards! |
| Strength 30:00 [3] | |
| |
| core body exercises plus big muscles on the upper part - as usual ... |
| Running 1:42:18 [2]+540m | |
| shoes: Salomon Trail Pro SCS |
| ran up to the o training and afterwards back. vincent and me visited a friend of him on running back so it took us a bit longer. |
| Orienteering 24:30 [2] | |
| shoes: VJ Integrator |
| trondheim sprintcup. took it very easy and just cruised around.
but its not easy to keep the concentration if you run that slow. had several misses :( |
Wednesday May 2 |
| Trailrunning 2:08:34 [2]+570m | |
| shoes: Salomon Trail Pro SCS |
| nice longjog with a lot of the local "hotshots" ;) einum, fiskum, rune, kullis ....
felt really like crap in the beginning but it got better and better the longer i ran!
i cut it short anyway ... YES ... this was the short version of the run. dont know how long the others ran ... i am sure about 3 hours or more :P |
| |
| C • Mad dogs and Wolfi 4 |
Tuesday May 1 |
| Trailrunning long 2:19:16 [2]+670m | |
| shoes: Salomon Trail Pro SCS |
| longjog in estenstadmarka. i really liked it. a little bit too slow for my taste but ok! :) |
| Running warm up/down 10:00 [2]+20m | |
| shoes: VJ Integrator |
| running to the start of the o training and back from the finish to the "samlingsplass" |
| Orienteering 47:13 [3]+225m | |
| shoes: VJ Integrator |
| when i came home after the longjog i read a e-mail that there is a o-training in the evening and as i really need these trainings i decided to go. only about 1,5h between the trainings ... but felt ok. bit tired in the beginning but it worked pretty ok finally. |