Training Archive: hel vino

Running 25:00 [2] 3.8 km (6:35 / km)
ahr:150 shoes: Inov8 Xtalons

wu, jogging btwn O sections, wd. Cold wind even more viscous than yesterday. Not feeling good today, felt OK running just uncomfortable with the cold but afterwards feeling some aching muscles + a bit nauseous.

Orienteering 25:00 [2] 3.8 km (6:35 / km)
ahr:150 shoes: Inov8 Xtalons

3 sections on local sprint or street maps to drill basics, compass, folding & reading the map. LK tempo.

Note

Dropped evening session at Dragvoll, need more rest, have not had enough rest since coming back from Scotland, just go go go & not enough rest between the 2 trainings yesterday. Need to be a bit careful.

Running 48:00 7.5 km (6:24 / km)
ahr:156 max:193 shoes: Nike Pegasus 25

Treadmill test Dragvoll, completed 8 levels 16:04. + 21' wu, 10' wd.

Strength & Conditioning (diverse) 10:00 [1]

Running 43:00 5.7 km (7:33 / km) +200m 6:25 / km
shoes: Inov8 Xtalons

Uphill easy from home > Henriksåsen, 1st part of combi langtur.

Cross Training (xc ski, classic) 1:00:00 [3] 9 km (6:40 / km)
ahr:151 max:175

2nd part LK. Henriksåsen to Elgeseterhytta & back, classic & afterwards some skating on the new lysløype, some without poles. Stupidly cold arctic wind, muscles seized up, otherwise might have skied longer.

Note
(rest day)

Another bad working week, not really enjoying the training and not as good quality or quantity as I would like. Some running tests tomorrow so decided to keep the rest day as planned. Rest before you need it etc

C • Keep on pushing!!!! 4

Running 40:00 [3] 7 km (5:43 / km)
ahr:157 max:174 shoes: Inov8 Xtalons

IW easy + rucksack 3-4kg. Feel much better, after long sleep.

Running 50:00 8 km (6:15 / km)
ahr:163 max:185 shoes: Inov8 Xtalons

HFW 10 min wu, 20 min uphill ~T (Lerkendal > BB > top of Havstadvegen) + wd inc 5 x stigningsløper. Used gore facemask for uphill threshold bit "the Hannibal look", was about -12, new fancy one has not arrived yet.

Running 40:00 7 km (5:43 / km)
shoes: Saucony blue

Leangen, not as planned at all, bad feelings, just warm up.

Running 45:00 [2] 7 km (6:26 / km)
shoes: Saucony blue

With Øystein & Francois, 30' wu outside, 15' part of RT. S=6.

Strength & Conditioning 30:00 [2] 2 km (15:00 / km)
shoes: Nike Skylon

Running technique with Øystein & Francois in Leangen. No Frank today so we did a mixture of Frank's & St. Etienne exercises.

Running 46:40 [2] 7.95 km (5:52 / km)
shoes: Saucony blue

From gløs, lunchtime daylight, poor shape (3) sore poling muscles!

Strength & Conditioning (core) 10:00 [1]

Running (sA) 1:16:00 [3] 12.5 km (6:05 / km)
ahr:151 max:181 shoes: Inov8 Xtalons

With Ally Skjellbreia loop, still OK running conditions, sT section in the middle + stigningsløper at the end. Felt bad, then good, then bad again. s=5.