Training Log Archive: oysteinIn the 30 days ending Nov 30, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Nov 30, 2008 #
Core 14:00 [3]
Running long 31:00 [1]
Orienteering long 30:00 [2]
Orienteering in Robert Burnaby Park. Went there with Louise, Meghan and Thomas. Thomas made an excellent course, and I ran quite smooth. Enjoyed every single step! Especially fun to cross the ravines. Thanks to all 3 of you for taking me (and yourself) to so many nice places!
The first control:
The first control:
Cycling long 45:00 [1]
Evening: Cycling at the Community Center. Listened to Scissor Sisters.
Saturday Nov 29, 2008 #
Running warm up/down 1:05:00 [1]
Running intervals 10:00 [5]
1x10 minutes hill intervals. Really good shape. No trouble with ankle :-)
Running long 32:00 [1]
PM: Recovery run on campus.
Friday Nov 28, 2008 #
Core 13:00 [3]
am
Cycling long 58:00 [1]
(injured)
PM: Cycling at the community center.
Gym Apparatuses long 5:00 [1]
PM: Stair walking machine.
Running long 30:00 [1]
Ran a bit after biking. My ankle felt quite good. No problem to run on hard surface.
Thursday Nov 27, 2008 #
Running long 40:00 [2]
(injured)
Club Run. Strained my ancle (overtråkk) after 35 min, and walked home. Did not hurt too much, but it got a bit swollen. Feels good now (Friday morning).
Thanks a lot for icing, compression, and dinner!
Thanks a lot for icing, compression, and dinner!
Wednesday Nov 26, 2008 #
Cycling long 1:00:00 [1]
2 PM
Cycling at the Community Centre.
Cycling at the Community Centre.
Running warm up/down 36:00 [1]
Orienteering long 29:00 [2]
WET on Campus. Good flow, only small mistakes. BUT, wasted lot of time on my choice in the beginning. Thought for some reason that I had to go back to start after the 5th. But, anyway, running felt easy and it was great fun! Good course!
Tuesday Nov 25, 2008 #
Core 14:00 [3]
Pre-breakfast (7.45)
3 sets each
Singe-Leg Squat
Oblique Bridge
Lying Draw-In w/Hip Flexion
Quadruped
3 sets each
Singe-Leg Squat
Oblique Bridge
Lying Draw-In w/Hip Flexion
Quadruped
Running warm up/down 1:01:00 [1]
AM: Warm-up, jogging between intervals and cool-down
Drill 4:00 [5]
AM
4x20 sec One-Leg Hop (hinking)
2x25 sec Bounding (spretten skigang)
4x20 sec One-Leg Hop (hinking)
2x25 sec Bounding (spretten skigang)
Running intervals 15:00 [4]
AM: 10x 1.5 min flat intervals. Felt really good all the time.
Running long 32:00 [1]
PM: Very easy recovery run, with Coldplay on the ipod. Met Louise, and got a five minute break. Was actually planning to cycle at the community center, but the bikes were occupied.
Monday Nov 24, 2008 #
Running long 42:00 [1]
Hmm.. Almost rest day. Sat in my room studying, and was just too curious to test my calf. And it was fine! Felt fit as well. Ran to the beach to the north of Pacific Spirit.
And British Columbia really is beautiful. Was amazing to see all the mountains on North Shore covered with snow on a crystal clear sunny day!
And British Columbia really is beautiful. Was amazing to see all the mountains on North Shore covered with snow on a crystal clear sunny day!
C • Yoga 4
Sunday Nov 23, 2008 #
Gym Apparatuses long 45:00 [1]
AM: Felt quite fresh. Blue Powerade this time.
Cycling long 45:00 [1]
AM
Running 4:00 [1]
PM: Ran to the Gym and back. Calf felt a lot better than it did on Friday.
Cycling long 20:00 [1]
PM: Have found out that Fairview residents have a free gym! Amazing!
Gym Apparatuses 6:00 [1]
PM: Got hungry, and there was no point in forcing myself to stay at the gym.
Note
Week summary:
After 2 years of being more motivated for studies than orienteering, the wind changed in September, and I started training determined again. It has gone incredibly good so far, but as expected, some sort of injury would sooner or later show up. So, I got some trouble with the calf on Friday, but was smart enough to quit running. Then on Sunday it felt much better.
I guess that although my fitness feels good, there are some parts of my body, ligaments etc., that do not adapt as fast. But being in the gym also gives some variation to the training.
Important:
- Continue taking rest days once a week throughout December.
- Introduce tåhevninger (no idea about the English word) to my resistance training, to strengthen calves.
After 2 years of being more motivated for studies than orienteering, the wind changed in September, and I started training determined again. It has gone incredibly good so far, but as expected, some sort of injury would sooner or later show up. So, I got some trouble with the calf on Friday, but was smart enough to quit running. Then on Sunday it felt much better.
I guess that although my fitness feels good, there are some parts of my body, ligaments etc., that do not adapt as fast. But being in the gym also gives some variation to the training.
Important:
- Continue taking rest days once a week throughout December.
- Introduce tåhevninger (no idea about the English word) to my resistance training, to strengthen calves.
Saturday Nov 22, 2008 #
Cycling long 1:00:00 [1]
Stationary bike at Birdcoop. The music was better than yesterday, and they showed hockey games on the tv. Quads (lår) felt a little heavy. They are probably shocked by all the biking the last 24 hours.
Gym Apparatuses long 30:00 [1]
15 minutes on a Stairs Machine and 15 minutes on another kind of running simulating thing.
Core 17:00 [3]
Friday Nov 21, 2008 #
Running long 1:02:00 [1]
Ran to Jericho Beach and all the way around on the beach and then the stairs up to Marine Drive. Did not feel good in the muscle in my left calf, so no more running till it feels good. I did not feel anything there until the end of yesterdays run, so it will probably be gone after some days of cycling.
Core 12:00 [3]
Same as on Tuesday.
Cycling long 1:00:00 [1]
Cycling at the UBC Gym. Really liked the place. No lineups for the bikes and $7 is affordable :-) An hour went like swosh!
English mistake of the day:
"Can I please buy a locker to the closet?"
oops, should perhaps have said
"Can I please buy a padlock to the locker?"
But she understood it, and gave me a padlock :-)
English mistake of the day:
"Can I please buy a locker to the closet?"
oops, should perhaps have said
"Can I please buy a padlock to the locker?"
But she understood it, and gave me a padlock :-)
Thursday Nov 20, 2008 #
Running long 1:29:00 [2]
Club Run. Felt kind of stiff in the quads, but running still went ok. Did not feel like we were pushing anywhere near what we did last Thursday, but Thomas' satelites told otherwise. That is a good sign! Ran the last 10k on 41:02, which is good on the curvy undulating trails. Had some strain-like feelings in the right calf in the end of the run, but it will probably be gone tomorrow.
Wednesday Nov 19, 2008 #
Running long 46:00 [1]
Orienteering long 30:00 [2]
WET at Vanier Park. Felt very fit - running went easy! Was not very prepared mentally, despite the long warm up, so I was quite unconcentrated most of the course. The concentration was good enough to avoid mistakes, though, but not good enough to get the wonderful feeling of flow. The course had a lot of challenging route choices. Had to stand still for 5 seconds and read the map at the start, but that is how it should be.
A guy was standing all alone in the dark playing a flute between the 15th and 16th. That was cool.
A guy was standing all alone in the dark playing a flute between the 15th and 16th. That was cool.
Tuesday Nov 18, 2008 #
Core 14:00 [3]
Pre-breakfast (10.30)
2 sets each
Singe-Leg Squat
Oblique Bridge
Lying Draw-In w/Hip Flexion
Quadruped
1 set each
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
2 sets each
Singe-Leg Squat
Oblique Bridge
Lying Draw-In w/Hip Flexion
Quadruped
1 set each
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
Running warm up/down 1:07:00 [1]
Varm-up, cool-down and active recovery.
Drill 5:00 [5]
2x10 One-Leg Jump
2x10 Broad Jump
2x20 s Stiff-Legged Run
2x20 s High Knees
2x10 Broad Jump
2x20 s Stiff-Legged Run
2x20 s High Knees
Running intervals 10:00 [5]
10x 1 min Hill Repetitions. Felt very fine, and ran the whole workout in a controlled fast pace. Amazing and fun! The only concern is that the front of mye left calf still hurts a bit while running. Felt this mostly during the warm-up; I guess because the warm-up was flat = higher strain.
Running long 23:00 [1]
Easy recovery run.
Monday Nov 17, 2008 #
Note
(rest day)
Rest day and socialising.
Also looking a bit at the Caribean O Cruise Blog. Seems like they have fun down there.
Also looking a bit at the Caribean O Cruise Blog. Seems like they have fun down there.
Sunday Nov 16, 2008 #
Running warm up/down 35:00 [1]
Orienteering long 36:00 [2]
Orienteering long 30:00 [3]
Why Just Run, North Shore. Felt fit, but was sore on the front of my left calf after having smashed it into a log yesterday. Ran quite steady without pushing too hard on the first half, but my concentration was varying a bit. Did some silly mistakes, although they did not cost very much time. Started pushing harder on the way to 9th, and it was fun to run.
MUFFINS AFTERWARDS = YUM-YUM
MUFFINS AFTERWARDS = YUM-YUM
Running long 41:00 [1]
Recovery run on campus. Felt pretty fine actually!
Saturday Nov 15, 2008 #
Running long 1:20:00 [1]
Forest run in Pacific Spirit with the Patrick and Thomas. Not stiff, but a bit tired in general. Anyway, it was fun!
Friday Nov 14, 2008 #
Running long 1:02:00 [1]
Recovery run in Pacific Spirit. Was incredibly stiff the first 45 minutes or so, but then it gradually got better.
Core 16:00 [3]
1 set each
Singe-Leg Squat
Oblique Bridge
Lying Draw-In w/Hip Flexion
Quadruped
2 sets each
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
During run
Wall Jump (Imaginary wall. Looked silly, but don't think anyone saw me.)
Single-Leg Squat Jump
Singe-Leg Squat
Oblique Bridge
Lying Draw-In w/Hip Flexion
Quadruped
2 sets each
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
During run
Wall Jump (Imaginary wall. Looked silly, but don't think anyone saw me.)
Single-Leg Squat Jump
Thursday Nov 13, 2008 #
Note
Had a chat with my buddy Morten Brunes on MSN today, and got some updates on what's hot in the old country right now. This song is apparently the biggest hit at the moment, in a mix of Sami and Norwegian. Worth playing.
Running long 45:00 [3]
Club Run. Adventure-John set the pace in the forest, and subsequently Patrick and Thomas served as pacers. I actually managed to keep up with the guys quite well, and did 11.5 km in ~49 minutes on curvy and unflat trails in Pacific Spirit. Felt great actually. Tried to focus on keeping kind of a high step frequency and use the front half of my foot. Strained my ankle once, and it hurt like h... in a minute or so, but then it was fine, and it didn't feel so bad afterwards either.
Rounded off the evening with dinner at the O house as usual. The food was really good, and the wine too.
And here is a song that is a bit better. The girl has been on Late Show and she dated an orienteer some years ago.
Rounded off the evening with dinner at the O house as usual. The food was really good, and the wine too.
And here is a song that is a bit better. The girl has been on Late Show and she dated an orienteer some years ago.
Running long 43:00 [2]
Wednesday Nov 12, 2008 #
Running long 31:00 [1]
6.10 AM: Morning jog on campus. Really stiff in gluteus maximus.
Running long 36:00 [1]
Pre-jogging and also picking up some controls with Thomas.
Orienteering long 30:00 [2]
Ran smoothly through the WET course at Jericho Beach. My stiff limb, described in the log earlier today, had become much more pliable. Enjoyed it. Fun that I run without a compass without thinking of that I run without a compass.
Tuesday Nov 11, 2008 #
Core 15:00 [3]
Pre-breakfast:
1 set each
Singe-Leg Squat
Oblique Bridge
Lying Draw-In w/Hip Flexion
Quadruped
2 sets each
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
Added some new exercises today, and it felt fine!
1 set each
Singe-Leg Squat
Oblique Bridge
Lying Draw-In w/Hip Flexion
Quadruped
2 sets each
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
Added some new exercises today, and it felt fine!
Running warm up/down 1:11:00 [1]
Drill 10:00 [5]
2x30 sec bounding (spretten skigang)
2x2x30 sec one-leg hops
2x20 split squat jumps
2x10 broad jumps
Felt especially good in the bounding, which I think is very good for the running.
2x2x30 sec one-leg hops
2x20 split squat jumps
2x10 broad jumps
Felt especially good in the bounding, which I think is very good for the running.
Running intervals 9:00 [5]
12x45 sec hill repetitions on the Salish-trail from NW Marine Drive. Felt terrific. Ran quite controlled in the first half, and pushed a bit harder on the last ones. The speed was steady, except for the first two, which were a bit slower, and the last two, which were a bit faster.
Afterward, it was lovely to sit down and relax at the Beanery with soup and sandwich.
Afterward, it was lovely to sit down and relax at the Beanery with soup and sandwich.
Monday Nov 10, 2008 #
Note
(rest day)
Sunday Nov 9, 2008 #
Running long 1:00:00 [2]
Run with Thomas in Pacific Spirit. Started off on trails, but it soon turned in to civil disobedience. The forest was mostly really good and soft. Didn't feel particularly tired. Think I'll do this once a week to keep up my forest running skills.
Running long 38:00 [1]
Saturday Nov 8, 2008 #
Running warm up/down 42:00 [1]
Running intervals 28:00 [3]
7x4 minutes T-intervals on flat paths, grass and roads. 1 minute jogging-breaks. Felt much better than yesterday, but as usual when running flat, my legs got stiff before I really felt tired. I didn't either breath like a walrus as I always do when running uphill. By doing more training like this, the running technique will improve, and I will be able to run flat with higher effort without stiffening.
Friday Nov 7, 2008 #
Core 10:00 [3]
2 sets each
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
Running long 38:00 [1]
Orienteering long 48:00 [1]
Orienteering on Jericho Beach. Started off with a self-made course and then continued with a course that I found on Thomas' Flickr. Was really tired today, and took it extremely easy. Tried to be a couple of legs ahead in the orienteering all the time, and managed it very well for the first half hour. My concentration deteriorated a bit after that, but did not waste more time than a 10 second mistake. The run home afterwards was hard.
Met a bunch of rabbits as well. Fascinating. Some of them were white and some were brown. Guess they really do not need to change color in the winter here.
(And yes, I know there will be a WET on this map next Wednesday, but I still do not consider this as cheating)
Here is the second half map:
Met a bunch of rabbits as well. Fascinating. Some of them were white and some were brown. Guess they really do not need to change color in the winter here.
(And yes, I know there will be a WET on this map next Wednesday, but I still do not consider this as cheating)
Here is the second half map:
Thursday Nov 6, 2008 #
Note
Interesting from Olav Lundanes: "Det eg er mest fornøgd med er at auka den o-tekniske treningsmengda frå i fjor og at eg i år har trent orientering på 45% av treningsøktene mine. Eit av måla for neste sesong blir å fortsette denne auka av o-teknisk trening."
~ "What I am most happy with is that I have increased the amount of technical training, so that in 45 % of my training sessions I have been orienteering. One of my goals for next year is to further increase the amount of orienteering training."
I guess he has a point. And he is good.
~ "What I am most happy with is that I have increased the amount of technical training, so that in 45 % of my training sessions I have been orienteering. One of my goals for next year is to further increase the amount of orienteering training."
I guess he has a point. And he is good.
Running long 1:00:00 [2]
Running long 34:00 [3]
Club Run with Patrick, Thomas and John. Was insanely stiff in my calves, but felt really fine in all other kinds of ways. We ran quite steady, except for 5 minutes searching for Patrick. Excellent dinner, desert, wine and chocolate afterwards. Thursday nights are always awesome!!
Wednesday Nov 5, 2008 #
Running warm up/down 32:00 [1]
Orienteering long 35:00 [2]
WET at Champlain Heights. Was really stiff in my calves, and took it kind of easy. Orienteered pretty well, but made 2 mistakes. The small paths were quite hard to find, and it was dark. Looking forward to getting my real headlamp after Xmas! Anyway, the terrain was fun, and guess it is a good view there at daytime.
Tuesday Nov 4, 2008 #
Core 9:00 [3]
Pre-breakfast; 2 sets each of:
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
Lying Hip Abduction
Cook Hip Lift
Kneeling Overhead Draw-In
Knee Fall-Out
Running warm up/down 45:00 [1]
Drill 5:00 [5]
2x20 s Running No Arms
2x20 s Stiff-legged Running
2x10 Squat Jumps
2x20 s Stiff-legged Running
2x10 Squat Jumps
Running hills 4:00 [5]
8x30 sec in the stairs by Museum of Anthropology. 2 minutes active recovery. Alternated between running each step and running every second step. Felt quite good. This kind of training probably improves my stride and certainly improves my tolerance of pain :-)
Running long 44:00 [1]
Recovery run on campus. Took it easy.
Sunday Nov 2, 2008 #
Orienteering long 55:00 [1]
Route choice training at Lost Lake. Very interesting course with lots of route choice. Was really tired and took it easy physically.
Running warm up/down 35 [1]
Warm-up, running from finish point to next starting point and cool-down.
Orienteering 40:00 [4]
Oterval at Brandywine Falls. Ran forked mass start with Patrick and Thomas. Ran a bit messy on the first three course pieces. Broke my compass as well. But at the starting point of the 4th interval I decided to whet my orienteering, and from there on everything was really good! Was first on 5 and 6, but had to give up the final one to Thomas after a blazing sprint..
An amazing training camp weekend has come to an end. Adrian and Magnus are my new heroes!
An amazing training camp weekend has come to an end. Adrian and Magnus are my new heroes!
Saturday Nov 1, 2008 #
Event: Over Skauen
Orienteering long 1:11:00 [2]
Running with Thomas at Brandywine Falls. Putting out controls, running loops with controls and ending it all with taking in controls. Had an excellent flow for most of the run. Felt that I managed to run relaxed in the terrain, although there were som fallen trees and som rocky parts.
Running warm up/down 15:00 [1]
Warm-up before the big WOC-simulation.
Orienteering tempo 37:00 [4]
"WOC-simulation" middle distance at Nesters Hill. Lots of controls in a quite steep and green terrain. The ground was very nice, so it was only the orienteering that could dampen the speed. All in all very good, but made a bad mistake at number 10 and read the map to 27th when going to 26th. Anyway, running was easy and I really enjoyed it!
Orienteering warm up/down 25 [1]
Picking up controls.