Training Log Archive: jmnipen

Easy warmup at the indoor track at bislett

splits
1 2:30.09
2 2:29.05
3 2:25.30
4 2:27.38
5 2:30.37

Tried to locate the halfwaypoint on the track. Think i got it quite acurately

Ran 3km test at the indoor track at bislett.

Splits (275m ---> 545m)
1 0:45.42
2 1:45.40
3 1:48.60
4 1:49.32
5 1:51.50
6 1:46.05

T 9:46.29

Ran a modest 9:46. It wasnt great, but it was better than i feared could have been worst case scenario, like doing a 10:10. i think it has some potential to improve dramatically later.

Ran a bit too hard in the beginning, and it was tough towards the end. Hoping to do 1.44 splits, but they were already above that on lap 2. and although i lost increasingly 2-3 seconds more per lap, i knew it wasnt disasterous. Managed to go to the basement of my energy on the last loop to go below 9:50.

Had a goal of 9:30, and altough that would be a bit tough right now, i think it is possible within May this year. And here is how:

1 Using a regular 400m track, flat, and me being able to see the entire track, and not having to worry about temperature changes.
2. get some good track shoes with spikes and lighter weight.
3. start doing some relevant intervals on track
4. doing a better pacing in the beginning.
5. Training more running towards spring, and start decreasing the amount of skiing.
6. Make sure the training last week will complement the day of the trial instead of doing hard intervals two days before.
7. I am tempted to write put a competitor on the track as well, but it might not really help, quite the contrary, it could be destructive.

C • very close call against you... 2

Splits
1 2:47
2 2:38
3 2:39
--- stretches ---
4 2:50
5 2:39
6 2:25
7 2:28

Had so much lactic acid in my legs that you could probably see it from space.

Suffered knee pains on 3rd loop, so did some relevant stretches and etc. and continued with less problems.

Easy skiing from home to vensåssetra. the tracks were good, but the snow quality was pretty bad. seems like it is starting to rot, and this might be one of the last long wednesday trips this season, unless some new snow comes along.

stumbled across a moose within 5 meter distance (after around 49-50 mins), about to crossthe ski trail, and admired the great nature at close-up, but then realising what i have just seen. turned around and made a few quick ski paces. waited 15 seconds, and went again. the calf had also crossed, and quickly continued the trail. I will bring bear spray when going to canada.

Felt tired, and snow conditions made it tough to go reasonably.

Nominal time and distance:
51:34, 10.39km

Interval at Preståsen. 250m flat, 100m climb (15m), 300m flat, 250m climb (35-40m), 400m slight downhill. Varying hills.

Roads were nice with pretty much no snow. a tad wet at some places with some rocks etc.

Sagberg, Jim Øystein, Torkil, Martin, Vegard and guest ran this time. Great turnout

Always had bad intervals here, but today was one of the better interval sessions I've had this year.

The last 3-4 times Ive ran here the main problem was that the hills would make my legs stiff, so i had to avoid that this time. Last time i ran easier in the beginning, but it didnt help significantly.

Today I had a strategy to open quick in the beginning in order to have enough time to slow down up the hills, and then run harder on the flats. This seemed to work pretty well the first 4 intervals, but it increasingly became tougher as everyone else seemed to open harder, and i didnt have as much gap as the first 2. Started to have problems after that so the next two (5 and 6), started at the back of the pack and concentrated on just staying behind the back of Martin untill the top, and then pull a Northug through the finish. 7th did a no-bullshit tactic by opening hard by the back of Jim Øystein, and held as long as i could. dropped off after the top of first hill, then got caught up by the others at the second hill, then made a controlled sprint to the finish.

Did not expect to be able to do all 7 of them. very good training.

Splits
1) 5:15.52 --- (1:45)
2) 5:09.33 --- (2:01)
3) 5:07.24 --- (2:07)
4) 5:13.22 --- (2:05)
5) 5:14.95 --- (2:05)
6) 5:13.97 --- (2:10)
7) 5:09.07 --- (2:57)

Note: first time doing a hill interval with 4 minute /km average, and 3:22min/km after hill recognition might be a new PR.

Event: US Team (unofficial) 3K time trial
 

nominal distance at 15.315

Was surprised this morning that i didnt wake up with fever, because i was starting to feel very bad in the evening with warm forehead and a cold feeling. Didnt, on the otherhand, feel fresh, so today i had more goals in finishing the event. Of all started, only half finished, so it was tough today.

most reason was the thick crust today. you had about 10cm of crust, and sometimes it held, and sometimes it didnt. i got demotivated, and took it a lot easier. towards the end i started to pick up the pace a lot because suddenly i had tracks that i didnt have earlier (because of the remote control location).

I didnt feel tired after the race, so i could have pushed it more, but on the other hand i didnt really want to risk getting sick.

3000m run - Splits

Event: Nord Jysk 2 days
 

Nominal distance at around 15.8km.

First day of nordjysk.

Started reasonably late today, so i had some very good tracks, and all orienteering consisted on taking the right tracks and making sure not to go off them. started hard, and took the road to the first control. a lot of greens. It was very nice by the coast and even some bare spots as well. after 21 controls started to get tired and things started to slow down. Did everything i could to stay with this guy who caught up. lost him through some greens, but caught up to him somehow later.

Good race, but a tad slow ending. It must have sucked big time to have started early.