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. |