Wednesday Apr 30 |
 | cycling long (mountainbiking) 1:33:30 [2]24 km (3:54 / km) | |
| ahr:132 max:158 |
| nice cycling. but damn, i wanted to go to holmenkollen, but there is still a bloody icy løype for all the skiers...so i had to turn around and go another way and so on. anyway can`t wait until the snow is gone, i wanna go cycling in the nordmarka. please remove the snow ;) |
| Strength Training (short exercises) 15:00 [1] | |
| ahr:110 max:125 |
| just after cycling. |
Tuesday Apr 29 |
| Running (Running technique) 1:00:00 [2] | |
| shoes: Saucony Type A |
| unisports.
really nice one. did some hurdle drills and some good running technique exercises. quite tired in my legs. felt alright with the heel, but i know that it ain`t. anyway. nice one. did some speed ups and so on.
but i reckon i will skip the orienteering-sprint this evening, due to the heel. |
Monday Apr 28 |
| Alternativ (aquajogging) 51:16 [1] | |
| ahr:104 max:116 |
| as my heel sucks, i decided to do the best for the legs. so i decided going aquajogging.
really nice session, okay a bit boring, but nice. legs much better now and no pain for the heel. |
Sunday Apr 27 |
| Running warm up/down (06:46 AM) 20:45 [2]3.5 km (5:56 / km) | |
| ahr:119 max:146 slept:8.0 shoes: INOV Mudclaw |
| good night with nice sleep before my task to run the last leg for halden sk 2nd team. nice warm up with usual bad feeling in stomache |
| Orienteering race (Tiomila 10th leg) 1:47:21 [4]*** 19.5 km (5:30 / km) | |
| ahr:165 max:175 27c shoes: INOV Mudclaw |
| my team was running good and when i got the wake up call at 04:05 AM i was really up for it :). we were aming for topp80 and our position was 60 when i went out...
i had a good pace in the start, but made a 3-4min mistake to the first control. than i got myself together and made a safe route-choice to the second control where i got together with KOK2 and Wing OK. than we ran together, always changing the lead...but when we came near the 10-mila arena and it was really just running to spectator control, i felt that both of them are much stronger in running, so i was trying to read the last bit of the course while running. than a mistake again. i ran to sixteens, but than were reading 24 to 23...so stopped and the linnè guy passed me and i wondered why he is going that long...than i realized. fuck...1min for, thats for s... ;) ..than bad route choice compared with a 3min mistake, no chance to take in these guys again and finished in 59th place. i have to say we as a really young second team can be really happy with the result, but i am not happy with my run.
...by the way: heel is bad again and i hit my knee...so...rest tomorrow? |
| Note | |
| |
| i am pritty disappointed with my shape..o-technical and running. i reckon i have to change my training a bit and get some more faster running and some more o-technical trainings.
...but first of all...i have to fix my heel, my knee and my muscle in the right side of skinka! |
Saturday Apr 26 |
| |
| Event: Tiomila 2008
|
| Orienteering (easy) 38:00 [1]** 4.5 km (8:27 / km) | |
| 6c |
| really easy jogging threw the forrest with some controls
afterwards some speed ups |
Friday Apr 25 |
| Orienteering (easy) 50:18 [1]** 6 km (8:23 / km) | |
| ahr:133 max:153 7c shoes: Brooks Racer ST |
| just easy one |
Thursday Apr 24 |
| Note | |
| |
| have been at the physio this morning. she is saying it is a little inflamation in my heel, so i should just run on sunday and take it easy and be careful the days coming up until sunday. if it gets bad again, we got enough time to do something about it after tio....i like her :D |
| Running (jogging) 41:00 [1]7 km (5:51 / km) | |
| shoes: Asics GT 2130 |
| tested the heel. went well. |
| |
| C • klingt gut... 2 |
Wednesday Apr 23 |
| Note | |
| (rest day) |
| because of my heel and tiomila at the weekend...rest day.
travelling to sweden tomorrow and hope to get back running in the evening :) |
Tuesday Apr 22 |
| Strength Training (normal) 40:00 [1] | |
| |
| no shoes. mainly upper body because of my heel |
| |
| C • heel 3 |
| Alternativ (volleyball) 1:15:00 [2] | |
| shoes: Saucony Type A |
| nice that i had to play, even i have a bad heel, ...chaos-volleyball, paradis-volleyball and normal. was alright |
Monday Apr 21 |
| Orienteering long (lot of controls) 1:28:45 [2]*** 12 km (7:24 / km) | |
| ahr:152 max:169 55c shoes: INOV Mudclaw |
| SUNNY WEATHER 18degrees. awesome training together with anders. really nice terrain in the near of fredrikstad. a lot of controls. a lot of good running, some small mistakes. nice tempo :)
got some heel-problems so :/ |
| Orienteering (had to stop) 28:45 [1]*** 3.5 km (8:13 / km) | |
| ahr:127 max:146 6c shoes: INOV Mudclaw |
| had to stop because of heel. fuck |
Sunday Apr 20 |
| cycling long (SUNNY DAYS!) 1:28:06 [2]22 km (4:00 / km) | |
| |
| happy days! ...awesome cycling. wanted to go to a little lake in the nordmarka, but too much ice on the path...so i went mostly asphalt, but awesome |
Saturday Apr 19 |
| Running (easy) 37:12 [1]4.5 km (8:16 / km) | |
| ahr:111 max:126 (rest day) shoes: Saucony Type A |
| really easy jogg together with vibeke. was really nice for the legs and awesome weather |
Friday Apr 18 |
| Alternativ (volleyball) 1:00:00 [1] | |
| shoes: Brooks Racer ST |
| got a smash right into my face...nice feeling |
Thursday Apr 17 |
| Running hills (6 times vettakollen) 2:02:33 [2]20 km (6:08 / km) +800m 5:06 / km | |
| ahr:136 max:157 shoes: Brooks Racer ST |
| uuuh yes! sunny lovely morning. ran with anders to vettakollen. on our first tour up we met ella gjømle ( http://www.ellagjomle.com/ ) so she joined us and it was nice to hear a bit about norwegian skiing. she joined us two times up, than after third time, we went a little loop, and after that one three new times up. really nice training. ohhyes, legs a bit tired now, but will take it easy in the afternoon. just a really nice day in oslo, happy times! |
| |
| C • little boys 1 |
| Alternativ (volleyball) 30:00 [1] | |
| shoes: Brooks Racer ST |
| 5:0 yeah |
| cycling warm up/down (before o-technique) 20:10 [2]5 km (4:02 / km) | |
| ahr:133 max:155 |
| seems like everywhere i am going in oslo, there a big hills to climb on the bike.
went to have a meeting with hans trøan. nice one, good warm up before o-training |
| Running warm up/down 12:00 [2]2 km (6:00 / km) | |
| ahr:119 max:140 shoes: Brooks Racer ST |
| as i got cold, i warmed up :D |
| Orienteering (2 times 3km loops) 51:49 [3]*** 8 km (6:29 / km) | |
| ahr:162 max:175 25c shoes: INOV Mudclaw |
| ohhyes. had some nice mistakes. but all in all felt alright. first loop was with white fields between the controls, quite hard to orienteer. than i got better and better, seems like now a days i need some time to get into maps, and than afterwards i am doing fine. nearly no mistake on the second round.
actually could keep up the pace quite high, was surprised by that. |
| cycling warm up/down (cycling home) 18:00 [2]4.5 km (4:00 / km) | |
| |
| had no heart-rate monitor on me. really tired in my legs. but i had a good day. looking forward to get some nice food at martins place now :) |
Wednesday Apr 16 |
| Alternativ (volleyball) 30:00 [1] | |
| shoes: Brooks Racer ST |
| unisports |
Tuesday Apr 15 |
| cycling tempo (before sprint o) 35:54 [3]13 km (2:46 / km) | |
| ahr:141 max:171 |
| had to make my starting time for oslo city cup. i arrived 5min before i started...just enough time to change. quite hard to cycle up to ekeberghallen |
| Orienteering race (oslo city cup 2) 14:22 [4]*** 3.2 km (4:29 / km) | |
| ahr:171 max:182 17c shoes: INOV Mudclaw |
| yeah yeah, fucked it up again. one minute on third control. but had to say i was not quite with it the first controls, too tired and stressed from biking. but anyway, i compared my splits with tue lassen...and i am still a bit slower...so i lost around 30-45sec just because of running. and if i do make a mistake with one minute, i actually can`t expect me to run very good time
best time ...12.23
i had 14.22min
http://nydalen.idrett.no/occ2008/strekk/2/H17.htm
reckon i could have run just above 1300 |
| Running warm up/down (jogg down) 10:00 [1]1.8 km (5:33 / km) | |
| ahr:128 shoes: INOV Mudclaw |
| together with tue |
| cycling hills (home) 50:03 [3]17 km (2:57 / km) | |
| ahr:136 max:178 |
| one big hill, the hill way back home to sognsvann ;)
i cycled a fair bit more than on the way to the sprint.
cycled up maridalen... |
Monday Apr 14 |
| cycling (reg.) 30:00 [2] | |
| ahr:124 max:143 |
| in the morning just before volleyball |
| Alternativ (volleyball) 30:00 [1] | |
| shoes: Brooks Racer ST |
| |
| Running long (70% cross countryq) 1:34:41 [2]16 km (5:55 / km) | |
| ahr:133 max:151 shoes: Brooks Racer ST |
| nice long turn together with bækkelaget, nydalen and nordberg ok ;)
twisted my ancle a bit and got twice some slapping treeshit in my eyes. høhø. anyway nice run. nice easy tempo in the beginning and especially in the forest, i speeded up some 20min in the end. |
Sunday Apr 13 |
| Running long 1:22:02 [2]17 km (4:50 / km) | |
| shoes: Brooks Racer ST |
| nice long run in rainy weather. still some problems with my stomache, so had to stop for a... and so on. anyway. nice one |
Saturday Apr 12 |
| Running warm up/down 30:00 [1]5 km (6:00 / km) | |
| shoes: Jalas Tiger FLX |
| |
| Orienteering race (relay) 45:07 [3]**** 6.7 km (6:44 / km) | |
| 15c shoes: Jalas Tiger FLX |
| norwegian sprint relay. i was running second leg. thierry was running first leg and coming first, we were some 6minutes behind i think. i was going out in good speed in a nice group, but damn it, i was making big mistakes on the 1st, 2nd control and really pissed off. just checked the splittimes, i lost 4min on the first two controls. afterwards getting better into the map. i felt good running. made some stupid little mistake on the 10th and 14th. so i could have easily run a 40 or 39min. i am quite pissed off why i can not performe to times well. anyway, i picked up 7 places, pritty surprised. we got nr. 5 in the end, which is not to bad. |
| Running warm up/down (cool down) 8:00 [1]1.5 km (5:20 / km) | |
| shoes: Brooks Racer ST |
| |
| Orienteering (taking in controls) 52:00 [1]*** 6 km (8:40 / km) | |
| 16c shoes: Brooks Racer ST |
| nice picking in controls together with sami. a lot of bullshit talking :D |
Friday Apr 11 |
| Running long (Halden) 1:29:29 [2]13.8 km (6:29 / km) +417m 5:38 / km | |
| ahr:131 max:159 shoes: Brooks Racer ST |
| nice long run together with halden to an half-island i have never been before, relay nice terrain there and did a lot of downhill and uphill |
Thursday Apr 10 |
| Note | |
| (rest day) |
| feeling a bit tired, so i will take this day off and be back tomorrow :) |
Wednesday Apr 9 |
| Alternativ (Volleyball) 30:00 [1] | |
| shoes: Brooks Racer ST |
| |
| Running warm up/down 10:00 [1]1.8 km (5:33 / km) | |
| shoes: Brooks Racer ST |
| |
| Strength Training (whole body) 50:00 [2] | |
| shoes: Brooks Racer ST |
| as usual. |
Tuesday Apr 8 |
| Running warm up/down 18:39 [2]3.5 km (5:20 / km) | |
| ahr:128 max:154 shoes: Brooks Racer ST |
| |
| Orienteering race (OCC Sprint) 17:37 [4]3.5 km (5:02 / km) | |
| ahr:170 max:176 shoes: Brooks Racer ST |
| felt shit, ran shit...bullshit.
good start, than an one minute mistake ...not acceptable in a sprint-race.
|
| Running warm up/down (jogg home) 21:13 [2]3.5 km (6:04 / km) | |
| ahr:127 shoes: Brooks Racer ST |
| |
Monday Apr 7 |
| Alternativ (volleyball) 1:30:00 [1] | |
| shoes: Brooks Racer ST |
| from 10.15 until 14.30....ohhyes.
a bloody toe is the result |
Sunday Apr 6 |
| Running warm up/down 23:36 [2]4 km (5:54 / km) | |
| ahr:125 max:156 shoes: INOV Mudclaw |
| bad stomache, legs good |
| Orienteering race (Komårdskavlen (Relay)) 38:28 [4]**** 6.5 km (5:55 / km) | |
| ahr:171 max:178 16c shoes: INOV Mudclaw |
| course was 5.9, so i reckon i ran about 6.5 or something like that. no idea actually ;) felt good running in the beginning, later on not that good, but did anyway a good race. it was a bit pitty that søren had a bad day and we just finished 10th. technically it went well, no big mistake, but something i felt slow. anyway, first race this season, i am well satisfied |
| Running warm up/down (jogg down) 13:07 [1]2 km (6:34 / km) | |
| ahr:128 shoes: Brooks Racer ST |
| actually felt still good in my legs |
Saturday Apr 5 |
| Orienteering 1:09:26 [2]*** 8.5 km (8:10 / km) | |
| 10c shoes: INOV Mudclaw |
| weheys. this was cold..on the wet ground. did technically alright, but here and there some louzy mistakes. |
| Running (easy jogg) 20:00 [1]3 km (6:40 / km) | |
| shoes: Brooks Racer ST |
| because of my ancles, they needed some rest after all that wet ground and so on. relay tomorrow, so first check how the shape is |
Friday Apr 4 |
| Orienteering (Tio-Camp) 1:13:10 [2]*** 10 km (7:19 / km) | |
| ahr:139 max:161 12c shoes: INOV Mudclaw |
| nice orienteering session in tiomila relevant terrain. had some problems in the beginning, but getting much better afterwards. tempo was alright. but even i did not push hard i was quite tired in the afternoon, so i had a nice decent sleep now :). anyway orienteering got better and better in the end. looking forward to night-race tonight |
| Running warm up/down (before night-o) 12:00 [1]1.8 km (6:40 / km) | |
| ahr:128 max:140 |
| |
| Orienteering (Night Orienteering) 1:10:24 [3]*** 10 km (7:02 / km) | |
| ahr:148 max:175 10c shoes: Jalas Tiger FLX |
| i wasn`t running the whole course. did have a lot of problems while i was running in reading the map. but but, i am not the bourne night-runner. anyway fun to do it and i hope i got a lot out of it |
Thursday Apr 3 |
| Alternativ (volleyball) 45:00 [1] | |
| shoes: Brooks Racer ST |
| tired as a m. |
| |
| C • zu hoher umfang ? 5 |
Wednesday Apr 2 |
| Alternativ (gymn. and volley) 45:00 [1] | |
| shoes: Brooks Racer ST |
| tired |
| Running (easy jogging) 33:20 [1]6 km (5:33 / km) | |
| (rest day) shoes: Brooks Racer ST |
| together with doro :). nice easy rest-jogging |
Tuesday Apr 1 |
| Running hills (4 times 6.30min) 1:20:18 [2]15 km (5:21 / km) +500m 4:35 / km | |
| ahr:141 max:165 slept:6.0 shoes: Asics GT 2130 |
| after a bad night, my neighbour is moving out, i was ready at 0815 to run with anders.
we went to vettakollen, ran it up four times and went back home. really nice chatting and foggy morning. nice session :)
nice to get some climb in my legs. actually felt really good running, i thought it will be bad after the night, but went well. |
| Alternativ (volleyball) 30:00 [1] | |
| shoes: Brooks Racer ST |
| tired...tired....tired |
| Running (forest) 1:00:45 [2]11 km (5:31 / km) | |
| ahr:130 max:150 shoes: Brooks Racer ST |
| running threw the forest of the lovely nordmarka together with pit.
really nice training but really tired and hungry |