2010-Year of breakthrough

Thuringen Ultra

Looking back on the year that's just about to end, I'm amazed about my endevaours. I have moved myself almost 3.000 km both on footh, wheels, in the water and even on skies. In addition I've participated in 15 competitions and finished 14 of them. 7 of the competitions being marathons and 7 being ultras. I guess it's only more than fair that my right knee is hurting. I hope that all those who happen to read this blog is just as satisfied as I am right now.
This year was also the first time I participated in an ultrarace. It was a wonderful experience and I still remember vividly my first ultra-Kristins Runde. Further on I'm very satisfied with accomplishing another main goal of mine-breaking the 4h barrier on the marathon. I was almost amazed when this happened at Ålesund Marathon in May and I still cherish the moment and the race.
A transcending experience that took place later on was Thuringen Ultra in the beginning of July. Running the better part of the day through the deep woods in majestic Thuringen Wald in Germany was simply fantastic. The feeling of fullfillment when finishing was beyond everything I've experienced so far.
Another great moment I'll remember with great pleasure is my new personal best on marathon i Berlin Marathon one week after finishing UltraBirken.
Finally, to finish my first 10 km under 50 minutes was a great moment. That happened at Sentrumsløpet in Oslo late April.
Two other races that provided great running experiences was Kongsvinger Skogsmarathon and Stavanger Marathon-both in August.

Technicals:

Sport				Part
		Km	Time(h)	(%)
Running:	L	2 225,7	250,5	76,6 %
Cycling	Sy	586,1	23,9	7,3 %
Swimming:	Sv	5,9	21,2	6,5 %
Triathlon:	Tr	0,0	0,0	0,0 %
Martial arts:	Kp	0,0	0,0	0,0 %
Strength:	St	0,0	23,3	7,1 %
XC-Skiing:	Sl	51,1	6,8	2,1 %
Cross-training:	At	0,0	1,6	0,5 %
Total		2 868,7	327,2	100,0 %

Number of workouts:

Running:           132

Cycling              32

Swimming :       25

Triathlon:            0

Martial arts:        0

Strength:           41

XC-Skiing:          3

Alternative:         4

Total              237

Number of endurance sessions is 95, leaving the rest to quality sessions. That's a pretty heavy load of quality-something to think about, at least when it comes to number of sessions. I also have to consider the workload measured in hours. Average length of a quality workout is 40 minutes. That adds up to 64h (20 %). That's better, but still to much.
Looking at the statistic it's obvious that running is the major part. I will make changes in order to establish variety in my activity, but running will still be important. That is running on trails mostly.

I wish everyone who reads this blog a Happy New Year and success in the year to come.

Helsfyr course-endurance run: Recovering from my knee-injury?

Nedre Blanksjø-Nordmarka

Bitterly cold tonight. It was right at the level of getting to cold, but it was allright to run when I got started. I was eager to learn if my measures since last session at 23th of December had paid off. Since then I've been stretching regularly. In addition I've carried out a session with cross-country skiing and cycling. Tonights session was slightly promising. I ran for more than half the distance before noticing any pain in my left knee. The right knee is not in perfect condition, but it's far better than it's neighbour. Afterwards the condition of my knee was better than after the session at 23th of December. That's promising. Anyway, I have scheduled an appointment with a physiotherapist the 3th of January. I need an independent evaluation of my condition and a training programme for the knee.
Next time I'm running under similar conditions I'll use some knee-warmers. I noticed discomfort due to the cold tonight and the knees are particularly vulnerable.

Technicals:

-Distance: 6,1 km

-Time: 37m 47s

-Average pace: 6:12 min/km
-Average moving pace: 5:59 min/km
-Elevation gained: 56 m( 9,2m/km).
-Calories: 424 kcal.

-Average heart rate(max): Not measured

-Shoes: Mizuno Wave Inspire

-Weather: Partly clouded, -10 degrees celsius, quiet, low humidity in the air, overall very cold

Last endurance ride this year

Summer in Lillomarka

Time for this years last ride on the bike. Being 9 days since my last ride it was expected that average heart rate would be up a bit. I guess I'll be down a bit next week. Before long I hope to shift gear to 12 and thus increase the workload-and speed.
Overall this year I've been covering 586,1 km of which 441,4 is on stationary wheels(1 and 4th quarter). The better part was done in first quarter(322,5 km). I almost didn't use my bike in the other quarters this year-which is a shame. Number of sessions is 32. 23 of these are endurance sessions. The other are quality sessions.
I certainly wont repeat that approach in 2011.

Technicals:
-Distance: 11,8 km
-Time:  30m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 23,6 km/h
-Working speed: 25 km/h
-Cadence, average: 89
-Gear: 11
-Elevation gained: 0 m
-Calories:  270 kcal
-Average heart rate(max): 152(159)

Nordmarka Ultra Challenge: crossing Nordmarka from north to south

View north from Kikut

At 1th of October 2011 it's due for a new ultrarun in Norway. The race will be entirely on trails in Nordmarka north of Oslo. The length of the race is approximately 60 km. The course leads the participants through some of Nordmarkas most scenic parts starting way up north at Grua and finishing at the one of the most southern point of Nordmarka-Sognsvann.The course is very hilly and includes visits to six mountain tops-Bislingflaka, Kollern, Pershusfjellet, Kjerkeberget, Kikuttoppen and Vettakollen.
Official split-times at: Tverrsjøstallen, Kikutstua and Sognsvann.
Major check-points along the course: Mylla, Tverssjøstallen, Katnosdammen, Kikutstua, Skjennungsstua and Sognsvann.
Minor check-points: Bislingflaka, Kollern, Pershusfjellet, Spålen, Kjerkeberget, Sandungen, Blankvannsbråten and Vettakollen.

Course description: 
-Starting point: Grua( Just over 1h by train north of Oslo)
-Part I: Grua-Mylla.
-Part II: Mylla-Bislingflaka-Kolleren-Tversjøstallen
-Part III: Tverssjøstallen-Pershusfjellet-Spålen-Finnerudsæter-Katnosdammen
-Part IV: Katnosdammen-Kjerkeberget-Sandungen-Kikuttoppen-Kikutstua
-Part V: Kikutstua-Osmarka-Blankvannsbråten-Bjordammen-Skjennungsstua
-Part VI: Skjennungsstua-Rishøgda-Vettakollen-Bånntjern-Sognsvann
-Finish: At Sognsvann in Oslo(some 20 minutes from the city center by municipal transport)
The course will follow marked trails and each participant will be provided with one map. However it may occur that the marking is insufficient and each participant is responsible for his/her own navigation.

Estimated distance: 60-70 km
Estimated elevation; 1.500 metres
The course will be logged using GPS during the spring/summer 2011.

Support:
Each participant must provide his/her own nutrition. Water is available along the course from streams and lakes.

Entry:
Number of participants will be limited to 50 in 2011. Registration will open 1th of April 2011.


Arranger:
Team Nordmarka

Contact:
Jannicke Bergh,
Phone: +47 99 49 33 42
e-mail: jann-35@online.no,
web: http://jannicke-athletics.blogspot.com/2010/12/nordmarka-ultra-challenge-crossing.html


More information will be provided on this blog-post leading up to the start of registration. The course is subject to alterations.

Skiing through the heart of Nordmarka

Gunnar crossing Kalvsjøen

Me, at Kikut

A lovely day out there in the woods through the heart of Nordmarka north of Oslo. I had the pleasure of being accompanied by a runner-friend of mine, Gunnar, on a day with nearly perfect conditions-cloudy, no winds and with modest temperatures. We travelled by train to Movatn and headed northwest towards Kikut. Encountering a long ascend at first but this was soon followed by a wonderful stretch over the lake Kalvsjøen. Our pace went up markedly and we arrived shortly after at Gørja some 8 km after Movatn. We had very good tracks after that and kept our pace as we were closing up on the lake Bjørnsjøen. Before long we started the crossing of the last part towards Kikut. After 2h we arrived at Kikut and it was time for a planned break and a snack. Kikut is a lovely place some 15 km from both Movatn and Sognsvatn and easy to reach both on foot, with a bike and with skies. It was nice to spend some minutes inside the cottage, have a cup of coffee and some snack before heading towards out final destination Sognsvatn.

Gunnar, at Sognsvatn

Leaving Kikut we started to cross the lake Bjørnsjøen and headed towards Bjørnholt. Crossing lakes is a bit funny. If the track is of good condition it's possible to maintain a high pace and we shure did. Not long after we arrived at Bjørnholt. Darkness was closing up and we decided to stick to the road until we reached the southern part of the lake Skjærsjøen. It was pretty nice to be out skiing in pretty dark surrondings. I just love to make a short stop now and then and just listen to how quiet and nice it is out in the woods  at times like these. Arriving at the illuminated track to Sognsvatn we were able to se just how dark it really was. A pretty plan stretch along the lake Åklungen and some long descends and we were finally arriving at our final destination Sognsvatn, some 30 km from out starting point-Movatn. It doesn't get any better than this-spending the better part of the day skiing in the woods.


Technicals:
-Distance: 29,35 km
-Time: 3h 40m 39s
-Average pace: 7:31 min/km
-Average moving pace: 6:34 min/km
-Elevation gained: 338 m(11,5 m/km).
-Calories: 1.916 kcal.
-Average heart rate(max): didn't measure
-Skies: Madshus
-Weather: Clouded, partly snow, no wind, -3 to -5 degrees celsius-good conditions

Running: still a long way to go

Sandnes-Christmas eve

Yesterday I had my first running session since my last race-Bislett 24h race at 27th of Nov. I ran at a very moderate pace and the distance was very short. Naturally I was very eager to learn if I still suffered from any pain because of my knee-injuries. I headed out in the early evening, temperature just below zero, light winds and a bit of snow. After just one km I noticed pain in my knees-especially my left kne(particularly the back of the kne). I got a bit worse and stabilized at a nmoderate level, but I was in no condition to push on towards higher pace. Clearly I have a long way to go in order to recover from my injury. First thing next week I'll schedule an appointment with a fysiotherapist in order to establish a training programme to strengthen what muscles that need strengthening in conection with my knees. I addition I will carry out a stretching programme and use ice extensively for the next two weeks.

Technicals:

-Distance: 6 km

-Time: 37m 0s

-Average pace: 6:10 min/km
-Average moving pace:  min/km
-Elevation gained:  m( m/km). 10-ok
-Calories:  kcal.

-Average heart rate(max): Not measured

-Shoes: Mizuno Wave Inspire

-Weather: Clouded, -5 degrees celsius, light wind, high humidity in the air, overall cold

Endurance ride

Nordmarka at winter

A good ride tonight. Heart rate is down and my overall feeling is better than after the last session.
I'm down in zone 2 and I'm satisfied with that. In the time to come I'll continue with one session a week and increase to gear 12 if average heart rate stabilizes in zone 2.


Technicals:
-Distance: 11,8 km
-Time:  30m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 23,6 km/h
-Working speed: 25 km/h
-Cadence, average: 90
-Gear: 11
-Elevation gained: 0 m
-Calories:  268 kcal
-Average heart rate(max): 150(156)

Movatn-Tømte: XC-Skiing-endurance/force session

Tømte

Time for another session on skies. Again I travelled by train to Movatn, but headed northwest instead of south this time. My goal was to get back and forth to a place called Tømte-situated somewhat 5 km out in the woods. Getting there requires covering a long ascend of 5 km with an elevation of 200 metres. Weather was a bit windy, light snow and it was no option with long breaks as it tended to get pretty cold. However, ascending went good allthough I had to supply with some more kick-wax. I tried to focus on executing good technique and I managed to perform better this time than last Saturday. Tømte is a pretty desolate place, but has it's beauty. After a short stop I headed back downwards again I experienced my fist fall this winter. Trying to get out of the track I slipped and felled. Thank Good it's only snow :-)
Descending went pretty good. Arriving at Movatn station it got pretty dark outside. I need to start out earlier this time of year. This time I started at 2 p.m. My latest start has to 12 a.m. Having to wait for the train for about 40 minutes was a pretty cold experience.
Anyway, I'm satisfied with the session-especially with the ascend. No discomfort in my knees at all.
Next week I'm due for a longer session-about 20 km. Skiing is lovely.

Technicals:
-Distance: 10,7 km
-Time: 1h 35m
-Average pace: 8:54 min/km
-Average moving pace: 6:56 min/km
-Elevation gained: 204 m(19,1 m/km).
-Calories: 661 kcal.
-Average heart rate(max): didn't measure
-Skies: Madshus
-Weather: Clouded, partly snow, windy(breeze), -3 to -5 degrees celsius-good conditions

Back lifting weigths again

Sunset-Oslo

Good to be back in the gym again. I was a bit worried about my knees, but I didn't experience any discomfort except slightly when rowing. I feel a bit "rotten" in my body after 1 month with no strenght training at all, but overall it went very good. I did experience a ligth cramp in my hamstrings, but that was taken care of by doing some stretching between  each set. In the time to come I have scheduled a weakly session, increasing by one more from mid January next year.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.476 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/62 kg
-Workout time: 42 minutes

Recovering from injury II

Minor pain in my knees nowadays. I guess thats good. I went to see my orthopedic technican tonight. My aim with this process is to produce orthotics. It was a pretty straight-forward visit and I'll receive my orthotics the 21th of January next year. I'll start running before then, but not untill next week. I'll stick my programme as planned. The first quarter in 2011 I've only scheduled just over 300 km of running, but there's a lot of other training-among that over 300 km of skiing.

Eundurance ride

From Lillomarka

Back on the bike again after a long period without biking. First tapering for Bislett 24h and then recovery afterwards. It's almost three weeks since I've had efforts in my activity worth mentioning, Allthough I've been swimming and skiing I need more activity to satisfy myself. Todays session was just a minor difference in that matter. Heart rate was up. That's to be expected after a long period without biking. I felt fresh and happy to be able to work out again.


Technicals:
-Distance: 11,7 km
-Time:  30m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 23,4 km/h
-Working speed: 25 km/h
-Cadence, average: 89
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 157(164)

Swimming: increasing on my lap-length

From Rallarvegen

Due for another session with swimming again. This time I'd decided to increase the lengt of my lap to three lengths of 10m each. At first I managed fine and maintained a good technique. After some time I got tired and didn't manage to keep up my focus when it comes to technique. After 45 minutes I stopped the session. Next time I'll try with 1 minutes rest between each lap. This time I was down to around 40 seconds.  The important thing is to execute a good technique at all times-not the number of sets.

Technicals:
1. 25 laps of 30 m
Total distance: 750 m
Workout time: 45 minutes

Cross Country skiing: recovery-session

View towards south at Barlindåsen

Today was a special day. Having spent the last 16 years off my skies it was about time to put them on again. I was a bit anxious to learn if my technique had gone forever, but overall my experience was good. I need to improve on my use of kick waxes-it got slippery on the ascends after some time. Besides that I had a wonderful time in the woods. It is nice to be able to make use of the nature during the winter as well as the summer. XC skiing is an excellent alternative and provides basic endurance as well as overall strength. I'll schedule a weekly session throughout all the winter.

Right after start at Movatn

Just 15 minutes by the train and I was in the middle of the woods. After a short while I headed back towards the city on skies. Decending was a bit terryfiing intially, but I quickly mastered the technique. Ascending was easy but demanding as I didn't have applied sufficient kick wax. In addition I didn't bring any with-I'll make sure I do later on. The course is pretty levelled at first, but after a while there is a long ascend right after Snippen. The reward is a long descend with lovely views afterwards. It shure felt good to be out in the woods skiing again.
Allthough I manage to move forwards I need to work more on my technique-especially when moving along a course with low elevation. With proper grip on the snow I'll be able to use more force and glide forward longer on each stride. I addition it is important to execute as good technique as possible in order to rationalize strength.

Just before arriving at Kjelsås

After the descend the course followed my running course-right after Sandermosen station. The nature shure looks different at winter and has a beauty of its own. Before long I started the part of the stretch along the lake Maridalsvatnet. That part presented wonerful views as always. After an easy session I ended at Kjelsås just under 11 km after Movatn. Next time I'll head towards Tømte deeper in the woods and with a long ascend and descend.

Technicals:
-Distance: 11 km
-Time: 1h 30m
-Average pace: 8:12 min/km
-Average moving pace: 5:54 min/km
-Elevation gained: 102 m(9,3 m/km).
-Calories: 731 kcal.
-Average heart rate(max): didn't measure
-Skies: Madshus
-Weather: Partly clouded, calm winds, -3 to -5 degrees celsius-good conditions

SK Vidar Running-groups: workout 4 and 5

Our training-sessions has continued to be held inside at Bislett arena. When winter conditions is harsh outside it's wonderful to take advantage of such a well suited arena for our workouts.
During the last two workouts participants have shifted back and forth between the groups in order to find the group best suited for each owns ambitions and capacity. That's quite normal and good in order to ensure a good starting point for the training.

During these workouts we have gone through two types of workouts. The first one is a progressive session as described and executed in workout nr three: 
http://jannicke-athletics.blogspot.com/2010/11/sk-vidar-running-groups-workout-3.html

All new participant is to carry out this session in order to get to know more about intensity-zones as well as own capacity. In addition we've been working on technique. Spesifically that is drills targeted to establish a running frequency of around 90 steps a minute. The purpouse with this is to adapt individual running-frequency at such levels in order to obtain better running-economy.

In addition each participant carries out a simple individual test each month in order to check on individual progress. The test procedure is to run at a treadmill at zero elevation at 10 km/h(6 min/km) for 20 minutes after a 5 minutes warm-up. Average and maximum heart-rate is measured and is a measure for fitness.
The test is to be carried out once amonth.

It is necessary for each participant to train individual in addition to the weekly training with the running-group.
Recommended workouts are(in prioritized order:
1. Treshold-session: 5 minute warm-up, followed by 20-30 minutes of running in zone 4.
2. Technique-session: 5 minute warm-up, followed by cycluses consisting of drills lasting 2 minutes and alternating 3 minutes running in zone 2. A total of 4-6 cycluses is to be carried out.
3. Strength: On a treadmill at a pace like the one in zone 2, 5 min warm-up with zero elevation for 5 minutes, followed by cycluses consisiting of 2 minutes at 2 degrees elevation and 3 minutes at zero elevation. A total of 4-6 cycluses is to be carried out.

4. Endurance: 5 minute warm-up followed by 45-60 minutes in zone 2

Swimming: technique-session

Nice to swim again tonight. Actually it's my first training session since the race last weekend. Next training-session will be next Sunday and will also be a swimming-session.
The goal with todays session was to relax more in the water while focusing on executing good technique and increase the length of the lap. I managed both. The last 7 laps was 30 metres, the first 26 was 20 metres. From now on I'll only be swimming laps of 30 metres and longer. The fun part is that I'm able to relax more in the water. By being able to relax it's easier to execute good technique, and by executing good technique it's easier to relax.-it works both ways. Still I need to work more on my breath. Now I'm able to catch air, but I need to get rid of it as well while I'm not breathing. It was a very good workout tonight. Hours of training has certainly paid off. I just need to keep on working.

Technicals:

1. 26 laps of 20 m: 520 m
2. 7 laps of 30 m: 210 m
Total distance: 730 m
Workout time: 47 minutes

Weakly report: 47/10

UltraBirken-2010

The week consisted entirly of running. One endurance-session and the race on Saturday(Bislett 24h). It'll be the last time I participate in a race if I'm not completely free of injuries. I was able to run for about 6h and walked the rest of the race, covering just over 131 km. I'm not at all satisfied with the outcome of the race. The reason for this is mainly that I suffered from the injury and performed well below my own expectations. The other reason is that I didn't have a good feeling while running and didn't have the usual emotional outburst when finishing. Maybe this kind of ultra-race is some of an oddity for me. I know pretty well that I prefer the outdoors. Running in the woods and preferably on a course consisting of one loop. This was something completely different. It was noisy, crowded, dull and somewhat boring, but I chose to participate this time and gave it my best allthough it turned out to be more like a walk than a run. In future it's more likely that I wont participate than I will. However, I'm not concluding on that matter yet. In the time to come I will consentrate on getting rid of my injury. That will take from now and till the beginning of March next year-3 months. That means that all scheduled races in the first quarter is cancelled and that the ones in April and May is likely to be cancelled.
I will conclude on that matter by the end of the first quarter


Technicals: 

1. Total amount of training since 1th of January: 
315,5h/ 7,7h pr week(Running: 249,3h/2.213,6 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
694,2h /9,9h pr week (Running: 54,6h/ 410,7 km) 
Verticals: 2.051 m( Running: 1.916 m) 

3. Total amount of training this week:
25h(Running: 25h / 140,9 km)
Verticals: 0 m(Running: 0 m) 

4. Body weight: 73,8 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Inspire(purchased 6.11.10)               :  207,1 km
-Addidas Supernova Sequense(purchased 1.11.10): 48,7 km
-Mizuno Wave Ronin (purchased 8.4.10)                 : 522 km
-Puma Concinnity (purchased 30.4.10)                   : 220 km
-Montrail Masochist (purchased 14.5.10)                 : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10)              : 219,3 km
-Saucony Kinvara (purchased 9.9.10)                      : 137,5 km
-Puma Trailfox (purchased sep 2006)                      : 85,5 km

Recovering from injury

Porsanger fjord

It appears that I have a challenge to overcome that needs some time and dedication. The challenge is referred to as "Runners knee". You can read more about it here:



http://jannicke-athletics.blogspot.com/2010/10/suffering-from-runners-knee-part-1.html

My initial measures were:

1) Anti-pronation shoes
2) Orthotics

I've tried out the former. It seems that it isn't adequate enough. In addition I may have pushed my luck participating in Bislett 24h race at 27th of Nov-just 4 weeks after I had to DNF in Copenhagen. I should have backed off and started my recovery then, but that's history. I will have to deal with it now.
First priority is to get well from the kne-injury. Next in line is to take necesssary measures to prevent this from happen again.
Well, then, how do I get well from the injury?
First, no training this week and the next week except for swimming.
Second, running is off for the time being. That'll be easy. I get nauseated just by thinking of running.
Third, I'll get some orthotics. I have an appointment on 16th of Dec and will receive my orthotics two weeks after that-the first week in January. I will start my running after that.
Fourth, I'll start training gradually. Starting with strength-training the week after next week(51-2010), supplementing with cross-country skiing the week after that(52-2010). Further on cycling and running from the first week in 2011 and swimming from the second week in January-2011. I January I'll have one running-session a week the first three weeks, two running-sessions the next three weeks and three running-sessions the following three weeks. All sessions will be with low intensity(endurance in zone 2).
From week 10 in 2011 I'll start with base-training. That will last 9 weeks, finishing at the beginning of May.
All scheduled races in the first quarter is cancelled. I'm considering to cancel scheduled competitions in April and May as well, but I'll conclude on that some during the first quarter.
The first period is this and next week. My measures here will be use of ice(twice a day) and stretching(three times a day).

Bislett 24h race, 27th of Nov-2010: Race report

You'll find my report here:

http://ultraraces.blogspot.com/2010/12/bislett-24h-race-27th-of-nov-2010-race.html

Final preparation for Bislett 24h race

http://ultraraces.blogspot.com/2010/11/preparing-for-bislett-24h-race-iii.html

Endurance session: ultra-pace

Well then..final session before the race. The big question is..Am I ready for Bislett 24h? I feel pretty fit besides my knees. They've improved, but I'm not satisfied. However, I've decided to go for it. If it turns out I wont be able to run all the way I can always walk! I can cover 160 km by walking at 9 min/km for 24h.
My schedule is still 18 minutes pr cycle of 4 laps of running and 1 lap of walking. If I have to increase the number of walking laps so be it.
I can feel some pain in my right knee, but nothing to worry about if it doesn't get worse. I'll bring ice, support and a strong willpower.


Tecnicals:
-Laps: 18
-Distance of one lap: 546 m
-Distance, total: 9,83 km
-Time: 1h 0m 20s
-Average pace: 6:08 min/km
-Ultra pace: 5:30 min/km
-Walking pace: 9:09 min/km
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): Not measured
-Shoes: Mizuno Wave Inspire
-Weather: Not relevant-inside

Weakly report: 46/10

Maridalsvannet-Oslo

I've runned less this week than planned. That's fine right now. The injury in my knee(s) will be a work of a longer period to get rid off, I guess. The shoes doesn't seem to pay off in terms of reducing the pain. What does work is rest and ice. In addition I've started to do some stretching for the hamstrings three times a day. Even more I've scheduled some strenght-exercises for the hamstrings that doesn't involve bending of the knees. I think the right thing to do is to schedule a 4-6 week period of low-volume, light strength-training, more cross-training, intensive use of stretching and ice, and strenght-training specifically for the hamstrings. The big question is whether I do this before or after Bislett 24h race. If I do it afterwards I'll have a 5 weeks period available to work on getting rid of my knee-injury. That should be sufficient.
That means I'll be back on regular training schedule first thing in January next year.
One more measure when it comes to getting rid of my knee-injury is orthotics.

Technicals: 

1. Total amount of training since 1th of January: 
290,5h/ 7,3h pr week(Running: 224,3h/2.072,7 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
44,2h /7,4h pr week (Running: 29,6h/ 269,9 km) 
Verticals: 2.051 m( Running: 1.916 m) 

3. Total amount of training this week:
6,4h(Running: 2,9h / 15,6 km)
Verticals: 0 m(Running: 0 m) 

4. Body weight: 73,1 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Inspire(purchased 6.11.10)               :  66,2 km
-Addidas Supernova Sequense(purchased 1.11.10): 48,7 km
-Mizuno Wave Ronin (purchased 8.4.10)                 : 522 km
-Puma Concinnity (purchased 30.4.10)                   : 220 km
-Montrail Masochist (purchased 14.5.10)                 : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10)              : 219,3 km
-Saucony Kinvara (purchased 9.9.10)                      : 137,5 km
-Puma Trailfox (purchased sep 2006)                      : 85,5 km

Swimming: consentrating on my breath

Gardermobanen

My focus this time was breathing. After experiences made on Wednesdays session it was time to work more on my breathing. I need to relax more in the water, allow more time when breathing and increase the distance on each lap. With that as a goal I went for it. Initially I felt bit worn, but managed to relax more and use more time when breathing. As a result of this my technique improved. Important is to keep the body straight, head down and twist the body a little while executing a stroke-even when I'm not breathing. When breathing I exacurate a bit-making sure I get enough air, before I pull the next stroke. That means I'll lose some time, but will be able to increase the distance for each lap. I'll be working more with this in the next session the week to come.


Swimming: Vestli school in Oslo, length of pool is 10m
-25 reps of 20 m-total of 500 m
-Total time spent: 45m 0s

SK Vidar-Running groups: workout 3

Bislett indoor arena

Today it was due for the first of many session indoors this winter. The goal with todays session was to establish knowledge about intensity-zones and try running at 5 different intensities-spesific for each participant. The five zones are 1)Very easy, 2) Easy, 3)Moderate, 4)Hard, 5)Very hard.
Each participant ran two laps in each zone making notes of heart reate, pace and overall feeling with the intensity executed. The purpouse was to introduce the principle of training in different intensity-zones and establish zones in which each participant can run in at a pre-decided pace.
The feedback from the participants was that the outcome of todays workout was good. It was easy to run at low intensity and at very hard intensity, more demanding at intermediate zones, but manageable.

In future each participant may use their own established, intensity-zones in the following manner:
1. Very easy:  Recovery
2. Easy:          Endurance, running economy
3. Moderate:  Racing pace
4. Hard:         Treshold pace
5. Very hard:  Max VO2-pace

During the week to come each particpipant will carry out an individual test. The purpouse of the test is to measure capasity during at short period. The parameter is heart rate. The running is to be carried out indoors, on a treadmill, at 10km/h speed(6 min/km). Warm-up is 5 minutes, then 20 minutes at test speed followed by a recovery run of 5 minutes. Heart rate is measured on average during the 20 minutes test as well as maximum heart rate. This test will be carried out on a monthly basis throughout all the training period. In addition the participants will run a test run in May-Sentrumsløpe in Oslo at 7th of May-2011.

Next workout will take place on:  Friday, 26th of Nov, 19-2030 at Bislett indoor arena
The subject for next workout is technique. The goal  is to increase overall knowledge about running technique, get to know the running-technique that each participant executes today and make improvements on an individual basis.

 Tecnicals:
-Laps: 10
-Distance: 5,45 km
-Time: 1h
-Average pace: Not relevant
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): didn't measure
-Shoes: Mizuno Wave Inspire
-Weather: Indoor, 15 degrees celsius
 

Triple session

Copenhagen 6h-race 2010

A really good workout today. A combination of one strength-session and two different running-sessions. Net-time was 2h 6m. Wonderful session! It feels good to get lost in a few hours of quality training. The first part an second part took place in my regular training-studio. The latter part was runned indoor at Bislett stadium on track.

1. Strength training:
A good session. I'm getting better to load evenly through the rowing part. I feel stronger now and ready to increase my workload in the next micro-cycle. The same goes for the other two exercises as well.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.503 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Workout time: 41 minutes.


2. Running: force-workout on the treadmill
Executed right after the strength-training.
I did intervals of 2,5 minutes followed by recovery interval of 2,5 min. I finished with 5 min. of walking to cool off after two hard workouts. The ascend was light, but I'm increasing it by 1 % from one micro-cycle to the next. When spring comes I'll be way up when it comes to ascent. 

Tecnicals:
-Distance, total: 3,74 km
-Intervals: 4
-Ascent: 2 %
-Time: 25m 0s
-Running pace: 6:00 min/km
-Walking pace: 10 min/km
-Elevation gained: Not measured
-Calories: Not measured
-Average heart rate(max): Not measured 


3. Running-endurance, ultra:
Indoor at Bislett arena. I did cycluses consisting of running for four laps and walking one lap. I felt fit and ready, but I still have some pain in my right knee. The last days I've been doing stretching exercises targeted towards my hamstring. It seems to have some effect, but I need to make use of additional measures. I'll try out sports-massage and extensive use of ice in the days to come. I'm still a bit uncertain about my participation in the race next weekend. Overall I'm very fit, but my right knee must play along as well. Right now it isn't. I'm trying out another pair of shoes the next time I'm on track(Sunday).

Tecnicals:
-Laps: 19
-Distance of one lap: 545 m
-Distance, total: 10,36 km
-Time: 1h 0m 47s
-Average pace: 5:52 min/km
-Ultra pace: 5:30 min/km
-Walking pace: 9,95 min/km
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): Not measured
-Shoes: Addidas Suoernova Sequense
-Weather: Not relevant-inside

Endurance ride

Lake Skjærsjøen-Nordmarka

A good workout indoor tonight. Felt better than last time. A week ago it was a bit heavy and I felt uncomfortable. Tonight I managed to keep a steady pace and heart rate at the same time. I ended up high in zone 2, but that's better than low zone 3. I'm staying put like this for the time being. When I'm well down in zone 2 it's time gear up to twelfth gear.

Technicals:
-Distance: 18,0 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 24,0 km/h
-Working speed: 25 km/h
-Cadence, average: 87
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 152(160)

Swimming: endurance session-front crawl

Winter in Oslo

Well I didn't endure much. Todays session was though. I was pretty worn out after Yesterdays two workouts and my legs were pretty unresponsive and my body was tired. The result was that I didn't execute as good technique as I do on my Sunday sessions. In addition there were other challenges. It was a new pool with a length of 25 metres. The depth was 180 cm at one end and 90 cm at the other end. Pretty sure I wouldn't manage to swim a whole lap I started at the deep end and swam towards the lesser deep end. I did 5 laps of 15 and 4 laps of 25 m- The last laps I had to break up in two. There are several reasons for this. I was tired and that affected my technique resulting in use of more energy. In addition I haven't established a good enough breathing pattern yet. I was clearly struggling to get enough air. I need to work more on that as well
Overall it was a good experience. The challenge for me now is to improve on my technique enabling me to finish one lap of 25 m. In order to do that I need inmprove on my technique and my swimming-endurance. In that sense it is the right choise for me to add another session of swimming a week and increase the length of the pool of which I carry out my endurance-sessions. Question is-would it be wise to train later on Wednesday in order to achieve more rest before the swimming session? I certainly think so. Today I started at 11.45 a.m. Next Wednesday I'll start at 5.30 p.m.

Technicals:
-Place: Bøler bad-Oslo
-Length of pool: 25 metres
-Water temperature: 32 degrees celsius
-Laps: 9 ( 5 laps of 15 m)
-Total distance: 175 metres
-Total time: 41m 3s

Combined workout: Strength training and running

Flåmsdalen

New approach this day-combined session with strength-training first and running indoors at Bislett arena afterwards. It's time efficient and works fine with me.

1. Strength training:
Todays session went fine. In spite of a bit unwellness(a bit of fluea I guess) I managed to carry out a good session. I felt strong during the whole session. Apparently the training has paid off good so far. One more session this week and then I increase the workload in the next microcycle starting in two weeks.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.475 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 5 minutes after finishing the run after the following run
-Workout time: 38 minutes.



2. Running:
Indoor at Bislett arena. I had cycluses consisting of three laps of 6 min/km two laps at muscular endurance pace and one at walking pace. I feels good running inside. I'll continue with that the rest of the winter.
I'll be scheduling running-sessions four times a week. In every session I will combine endurance with quality.
I felt some pain in my right knee, but it seems to be connected with muscle thightness in my hamstring.
From now on I'll do stretching exercises three times a day to try loosen up a bit. In addition I will cool down the knee. The left knee is fine. 

Tecnicals:
-Laps: 26
-Distance of one lap: 545 m
-Distance, total: 14,17 km
-Time: 1h 29m 58s
-Average pace: 6:21 min/km
-Ultra pace: 6 min/km
-Muscular endurance pace: 4:35
-Walking pace: 10 min/km
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): Not measured
-Shoes: Mizuno Wave Inspire
-Weather: Not relevant-inside

Preparing for Bislett 24h race, 27th of Nov II

My thoughts after the testrun on Saturday. Read all about it here:

http://ultraraces.blogspot.com/2010/11/preparing-for-bislett-24h-race-27th-of_15.html

Weakly report: 45/10

Lillomarka-Oslo

It's been a good week. I've carried out my planned programme pretty much as I thought. The most exciting was to run at Bislett Saturday. I was interested in testing out my race-strategy for Bislett 24h and anxious to learn more about the condition of my knee(s). I hadn't experienced any pain previous to Saturday. After 2,5h I noticed some pain in my right knee which gradually got worse and stabilised after 3h. I went on running for another 1h 40m. On Sunday my right knee hurt and it was painful to run. The big question is what I do next.
I think what triggered the pain on Saturday was partly the length of the run. Anyway, I was able to run longer than before and it wasn't that painful in the end. I'll continue with my efforts and not decide yet about if I shant run Bislett 24h. I'll try with a different pair of shoes on the track.
Strength training is starting to pay off. I've gained more strength since the start of the quarter. Swimming skills has improved and I've covered ground on my bike. Looks promising. Important now is to get injury-free and run Bislett 24h.
By the way, I'll consider another measure when it comes to my injury-a couple of sessions with targeted massage on my hamstrings to loosen up a bit. They seem pretty thight right now.


Technicals: 

1. Total amount of training since 1th of January: 
284,1h/ 7,3h pr week(Running: 221,3h/2.044,4 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
37,7h /7,6h pr week (Running: 26,7h/ 241,6 km) 
Verticals: 2.051 m( Running: 1.916 m) 

3. Total amount of training this week:
9,7h(Running: 7,2h / 59,9 km)
Verticals: 230 m(Running: 230 m) 

4. Body weight: 73,9 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Inspire(purchased 6.11.10)               :  52,3 km
-Addidas Supernova Sequense(purchased 1.11.10): 34,6 km
-Mizuno Wave Ronin (purchased 8.4.10)                 : 522 km
-Puma Concinnity (purchased 30.4.10)                   : 220 km
-Montrail Masochist (purchased 14.5.10)                 : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10)              : 219,3 km
-Saucony Kinvara (purchased 9.9.10)                      : 137,5 km
-Puma Trailfox (purchased sep 2006)                      : 85,5 km

Swimming session: good perfomance in spite of fatigue

Oslo from Grefsenkollen

Pretty exhausted tonight. It's been a demanding weekend preparing for the race in two weeks by running for nearly 5h Yesterday and a new running session this morning. It's challenging to execute good technique under such circumstances, but it works well with a bit of will and focus. Tonight I managed to relax more in the water-this seem to improve gradually in minor steps. I addition I've managed to improve on my breathing technique by relaxing more in the water. I do that by pushing my head down in the water, letting the air out slowly and taking a new breath on every second stroke. The more I do this the better I get. Next week I'll schedule another session of swimming focusing entirly on front crawl. On Sundays I'll start working on back-crawl, starting next Sunday.



Swimming: Vestli school in Oslo, length of pool is 10m
-35 reps of 20 m-total of 700 m
-Total time spent: 40m 30s  

SK Vidar-Running groups: workout 2

One of the groups after todays session

Time for another workout with the running group today. Scheduled session today was an endurance session in the terrain, but due to weather condition this was changed to an endurance-session around the lake Sognsvann. The goal with todays workout was to carry out an endurance session on low intensity(zone 2), get to know better a number of new participants, inform about the overall training schedule and the sessions the rest of this year.
This fourth quarter and the first quarter in 2011 will be dedicated to basic training, focusing on endurance, technique, strength and muscular endurance.
In order to measure progress each of the participants will carry out a test on their own according to the trainers instructions once a month, starting this month. In addition each participant will carry out a testrun in the second quarter-2011 of their own choise. Length of the run is 10 km. Sentrumsløpet in Oslo is a good choise. During august-2011 there will be another testrun.
Todays session went good. Weater was good but somewhat cold. We ran on snow most of the time around the lake. The goal with todays session was achieved.
Next sesson will focus on strength. We'll be running short sections uphill with moderate intensity. A week after that the session will focus on technique.
Important note to the participants is that in order to achieve sufficient progress it is necessary to train additional workouts during the week. After the inital test has been accomplished by every participant I will establish an individual training program for the rest of third quarter in 2010 and first quarter in 2011.

Tecnicals:
-Distance: 6,87 km
-Time: 53m
-Average pace: 6:40 min/km
-Elevation gained: 39 m(5,7 m/km).
-Calories: 485 kcal.
-Average heart rate(max): didn't measure
-Shoes: Addidas Supernova Sequense
-Weather: Fog, light, -1 degrees celsius, no wind, higg level of humidity in the air

Bislett pre endurance run

Bislett arena inside

Today I had the pleasure of spending a large part of the day running on the track inside Bislet arena with some good runner friends of mine. Our aim with the workout was to get to know the track, test out strategies when it comes to running, nutrition and equipment and have a god afterrun after we finished the training.
We started around 11 a.m. and kept going untill 4 p.m. I was eager to test out some strategies laid out in advance and anxious to learn more about my knee injury. In a way this was the final test for me when it comes to whether I should participate or not in the race in two weeks time. My strategy was to run at 6min/km in 4 laps and walk 1 lap at 9 min/km. That would take 18 minutes in theory. It turned out to take just under 20 minutes, on target with the time-schedule of 15 laps and hour, but with no accumulating of time in reserve for eating and resting. My knee-the right one-turned painful, but not alarming. The pain stabilised after three hours and kept steady the last 1h 40 minutes. I completed 74 laps in 4h 40m. Planned laps was 70 so I'm ahead with four laps.
I was fine by using one gel and hour and supplementing with energy-drink and some salty food-potato chips and dried meat-but I need to eat more on every 3 or 4 hours. I'll make use of the arrangers offer in connection with that. I addition I need a small table with my supplies ready for use during the race.
After the run we had a very pleasant "afterrun" at a local Bistro("Lorry") just down the street.
A perfect end of a day very good spent.

Tecnicals:
-Number of laps: 74
-Time spent: 4h 40m
-Distance of one lap: 545 metres
-Distance, total: 40,33 km
-Average pace: 6:94 min/km
-Elevation gained: Not measured
-Calories: Not measured
-Average heart rate(max): didn't measure
-Shoes: Mizuno Wave Inspire
-Weather: Not relevant-inside track

Weakly report: 44/10

Summer at Nordmarka-Oslo

This week turned out better than I'd thought in advance. My knees-especially the right one has been my biggest consern. I've bought 2 pair of new shoes that prevents overpronation sligthly. It seems that my right foot overpronate slightly. I've carried out four sessions of running this week-the first one on Wednesday. By using ice after each session, cutting down mileage and using those new shoes it seems that my condition is improving. I'm optimistic. Anyhow, I had workouts carried out each day of the week and even had two on Sunday. Next week mileage is up. I'm starting more quality work with force and muscular endurance. In addition I'll carry out a long run on Saturday on the track where Bislett 24h is arranged. That'll be the definitive test whether I'll race or not. When it comes to amount of training executed compared to planned I'm pretty close. If my right knee improves as planned I'll be ready for Bislett 24h at the end of the month.


Technicals: 

1. Total amount of training since 1th of January: 
274,4h/ 7,2h pr week(Running: 214,4h/1.984,5 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
28,1h /7,0h pr week (Running: 19,8h/ 181,7 km) 
Verticals: 1.821 m( Running: 1.686 m) 

3. Total amount of training this week:
5,5h(Running: 3,0h / 26,9 km)
Verticals: 240 m(Running: 240 m) 

4. Body weight: 73,8 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Inspire(purchased 6.11.10)               :  8,0 km
-Addidas Supernova Sequense(purchased 1.11.10): 18,9 km
-Mizuno Wave Ronin (purchased 8.4.10)                 : 522 km
-Puma Concinnity (purchased 30.4.10)                   : 220 km
-Montrail Masochist (purchased 14.5.10)                 : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10)              : 219,3 km
-Saucony Kinvara (purchased 9.9.10)                      : 137,5 km
-Puma Trailfox (purchased sep 2006)                      : 85,5 km

Preparing for Bislett 24-race, 27th of Nov-2010

Read all about it here:

http://ultraraces.blogspot.com/2010/11/preparing-for-bislett-24h-race-27th-of.html

Combined workout: running and strength training

Finally it was time again for another combined session. I just love those sessions. They're demanding, time efficient and challenging. On my run out I included a session of mucular endurance-2 km at sligthly above treshold pace on average. Besides that the run was a pure endurance session. Running pace is up due to the amout of training so far. I'm beginning to gain fitness. Accompanied with fitness is fatigue. I feel a bit worn. That's how I'm supposed to feel right now. I have one more week with high workload before the race at the end of the month. Overall I feel pretty good. The one uncertain point is my right knee. Today I didn't notice any discomfort on my run towards the training studio. On my return run back home I felt some discomfort in my right knee-nothing in my left knee. I'm not alarmed. I think the the strain from the strength-session might have worn down my kne a bit. We'll se about that on tomorrows session and indeed on Saturdays long run.
That'll be the definitive test.


1. Running:

Tecnicals:
-Distance: 8,79 km
-Time: 52m 10s
-Average pace: 5:56 min/km
-Average moving pace: 5:39 min/km
-Muscular endurance pace: 5:01
-Elevation gained: 92 m(10,5 m/km). 10-ok
-Calories: 622 kcal.
-Average heart rate(max): Not measured
-Shoes: Addidas Supernova Sequense
-Weather: Sun, -5 degrees celsius, strong wind, high humidity in the air, overall cold



The strength-session went good. I managed to execute good focus and high quality in my sets. I'm gaining strength in all exercises. One more week of training and I'll be ready for more workload in the third part of the basic period-after the race in just over 2 weeks. About Squats.. my approach with cummulative load during a series of sets works excellent. I'll continue with that.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.425 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 6 minutes after finishing the return run
-Workout time: 40 minutes.

Endurance ride

Ålesund

Due for a session on the bike again. I didn't get to many session outdoors before the cold weather settled. Now I've moved indoors for the winter-season. I guess it'll last to the end of March next year. Due to tapering and racing the first half of April I wont be on the bike outdoors next year before the second half of April.
It is demanding to bike on stationary wheels indoors. There aren't that much possibilities to change position and reduce stress on the muscles. On the other hand it is very easy to train spesific when it comes to intensity.
Tonight I had another endurance session on the bike. My goal was to keep a stady speed during the working time and monitor my heart rate. This was the third session on statinary wheels and the second with a duration of 45 minutes. Average heart rate is up a bit, but that my be coincidental. Anyway, In a way it felt a but heavier this time than last session. The difference from last time is that I've had to quality-sessions in a row leaving my body a bit more worn down than last week. Next week I guess heart rate is down again.

Technicals:
-Distance: 17,9 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 23,9 km/h
-Working speed: 25 km/h
-Cadence, average: 88
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 155(161)

Strength training: increasing my workload

View from Tromsø

Entering the second of a total of tree parts of the basic period this fourth quarter, it was time to increase my workload. The body has adapted well throughout all the first part and then it's ready for some more workload.
I'm increasing on all three exercises. From level 3 to 4 on the rowing maschine and by adding and extra set doing squats and increasing by 5kg when doing deadlift.
The rowing went fine. I feel stronger now than I was at the beginning. It shows. I was up on total length in spite of increased workload. I felt really exhausted at the end and that's good. I'm supposed to be that.
Doing squats I feel very comfortable by starting out on a low workload and working my way up through the sets by adding 5 kg. I'm starting at the same level and just adding an extra set,
Deadlift was noticeable heavy. I needed a longer break between each set, but that's perfectly allright-just means I'm working harder, and that's what I'm supposed to do.

 Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.450 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/4 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 6 minutes
-Workout time: 35 minutes.

Running: force workout

View from Grefsenkollen-Oslo

Moving into the second microcycle of the basic period I'm keeping the number of running-workouts at the same level, but introducing two new workouts: force and muscular endurance. I'm keeping the technique workout, but reducing on the number of endurance sessions.
Todays workout was a force workout. Throughout the whole basic period I'm doing moderate hills. That means up to 6 percent grade, duration of 2-5 minutes and staying in zones 1-5a(5a is treshold). Total duration is 0,5h.
Heading out again today I was also anxious to learn about the condition in my knees-especially the right one.
The session Yesterday was a bit painful at the end but less painful during the run on trails.
Todays session was particularly stressful for the knees as I was running up and down hills. I noticed a slight discomfort at the beginning, but it didn't turned worse. Overall todays session was less painful than Yesterday's. I'm optimistic after todays session.
About the workout then. The grade was 6,3 % and it's been a while since my last force-workout :-). However, I'd decided to do 4 repeats and that I did. I managed to stay just under 6 min/km mostly and that's good at such steep climb. My shoes-Mizuno Wave Inspire-feels excellent so far.
Well, I pulled out some hard repeats leaving me pretty exhausted at the end of each interval. That's just the way it's supposed to be. It was a good workout. Rate: 8 of 10.

Technicals:
-Distance: 3,95 km
-Time: 28m 12s
-Average pace: 7:08 min/km
-Working pace: 6:02 min/km
-Elevation gained, overall: 98 m(24,8 m/km)- > 20, ok
-Elevation gained, ascend: 22 m on 350 m(6,3 % grade)
-Calories: 274 kcal
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Wave Inspire-excellent shoes so far.
-Weather: Rain, -3 degrees celsius, breeze, cold