Danmark fra Larkollen

lørdag 29. januar 2011

Skiing through southern Nordmarka

Movatn-what a start!
What a day! Sun, mostly calm winds and good tracks. I went to Movatn as usual and planned skiing to Gørja, then Kikut and to Sognsvann , passing Kamphaug. The part over Kamphaug was new to me.

The long ascend from Movatn was though today-after two skiing-workouts before this one this week. However, I managed to keep a record pace and finished the ascend after 30 minutes. Some water and a quick rest and I was on my way through the woods towards Gørja. Many people were present at the train obviously going to ski. Not many of them were heading towards Tømte as I was. Fewer were skiing pass Tømte and before long I was alone. I felt a bit worn and the body is in clear need for some rest. Not much snow the last weeks and the track were pretty hard and partly icy. I guess some of my kick-wax was left during my first long ascend. Anyway, I headed further into
 the woods and soon came upon the crossing to
View from Kikut
From Kamphaug
Gørja-45 minutes after my start. It's situated around 6,5 km after the train station. The part form this crossing and to the lake Kalvsjøen was new to me. A nice experience, typical terrain and not to steep. Before long I was arriving at Kalvsjøen and headed north towards the cottage Gørja-arriving at Gørja after 55 minutes, record pace!. The place was packed and I had no intention of paying any visit inside. Instead I had a few minutes rest and something to eat and drink before continuing to the cottage Kikut. Pretty levelled as I progresses towards Kikut. The toll from the two skiing-sessions this week was apparent, but I managed to keep a decent pace and clocked in afte 1h 40m, 15,25 km after starting. Not bad with all the elevation gained. The place was crowded. People were queing up in the yard. I had a light snack and a few minutes rest at the front, overlocking the lake. Soon I was on my way towards Sognsvann-this time by encountering a course that would leed me through Kamphaug-a beautiful spot deep in the woods, high up. Leaving the track to Gørja I started an monstrous ascend towards the lake Rottungen. Although I'm getting better ascending this was challenging. Luckily I was going upwards. Anyway, the course leveleld a while later and I was able to negotiate some low-steep ascends-lovely. Right before Rottungen  though the course went down very steep. no way I was going down there so I continued a bit and made use of another descend. It was better, but occassionally I had to walk down parts of it. Shortly after I entered the woods at Kamphaug. Lovely scenery. Passing two minor lakes, some uphill and then it went down-long, not so steep descend. Just excellent-my favourite. After a while I was at lake Skjærsjøen-one of my favourite places in southern part of Nordmarka. Not so long then before the last stretch towards Sognsvann. A levelled part and then the last, long ascend towards Sognsvann. Arriving when daylight was still present was nice. One month ago-at the same time-it was pretty dark here. In short, another great skiing tour in Nordmarka.

-Distance: 31,87 km
-Time: 3h 37m 29s
-Average pace: 6:49 min/km
-Average moving pace: 5:43 min/km
-Elevation gained: 471 m(14,8 m/km).
-Calories: 2.130 kcal.
-Average heart rate(max): didn't measure
-Skies: Madshus
-Weather: Sun, clear skies, quiet/windy partly, -4 to -8 degrees celsius-good conditions!

Bike session-a bit of air!

Oslo-view from Grefsenkollen
Second session on the bike this week. Hardly noticeable over the course of time, but in the end there's less air in the tyre than last time I checked. I supplied before the session and the result was higher speed working on the same cadence. I chose to stick to my speed at 27 km/h and the result was a lover, average cadence. I'm beginning to feel the effect of the workload from the accumulated strain from skiing and strength-training. This week I've had to workouts on skies and I'm executing another one today. I've had one strength workout and I'm having the second one tomorrow. I'm confident that this will pay off when it comes to establishing a foundation for later sport-specific training, especially when it comes to running. 

-Distance: 12,8 km
-Time:  30m 00s
-Warmup: 5 m ( 20-27 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 25,2 km/h
-Working speed: 27 km/h
-Cadence, average: 85
-Gear: 12
-Elevation gained: 0 m
-Calories:  217 kcal
-Average heart rate(max): 151 (156)

fredag 28. januar 2011

Did it! Skiing Movatn-Holmetjern

The crossing towards Gørja
Another workout on skies after dark. Starting from Movatn again with a clear target: Ski back and forth from Movatn to Holmetjern under 2h. Pretty cold this Thursday night, but the temperature was a bit higher at higher altitudes. Starting with the long ascend as always I managed to move forward at a better pace than before covering more ground on the same amount of time. I'm down 10 minutes compared to the start. Reaching the top was lovely enabling me to increase me pace and move forward deeper into the woods. It's pretty interesting and to be out after dark. The sounds, reflecting of lights and lack of fellow skiers is apparent. From time to time you come upon a fellow skier, but shortly after you're back in the dark by yourself. Lovely, I prefer it that way.
Passing the crossing to to the cottage Gørja way before previous times I went forward at excellent pace. Right after there's a lovely and long descend. Just sit down and cruise at around 3 min/km without doing anything but that-wonderful. Afterwards I started encountering the long ascend towards Holmetjern and arrived after excatly 1h from the start. A minute later and some water I started the return. Lovely to fly down the hill. Midway I went so fast that balance was lost and I fell. Pretty hard surface with tracks and ice, and me not quite managing. Anyway, no big deal, and I was on my way a few minutes later. Not much kick-wax left on my skies as I started to ascend again. I didn't stop to correct it, but went on. It may come handy with shortage of kick wax later on when descending towards Movatn. Before late I was doing just that. A month ago that hill caused med trouble, but now I just fled down arriving at Movatn train station 10 minutes before the train was due to leave for Oslo. What a session-one to remember!

-Distance: 19,03 km
-Time: 1h 51m 53s
-Average pace: 5:52 min/km
-Average moving pace: 5:31 min/km
-Elevation gained: 366 m(19,2 m/km).
-Calories: 1.248 kcal.
-Average heart rate(max): didn't measure
-Skies: Madshus
-Weather: Clear skies, quiet, -4 to -8 degrees celsius-good conditions!

onsdag 26. januar 2011

Skiing: Movatn towards Holmetjern

View from Tømte-Nordmarka
New approach Thuesday night. I went skiing after work in the dark. Equipped with a headlight I headed out in the woods, moving from Movatn towards Holmetjern. I travelled out by train and was to return the same way in two hours. The distance to Holmetjern is approximately 10 km and there's an elevation gained of just over 300 metres. I'm not very skilled when it comes to skiing, but I went to see how far I could go before I needed to return in order to catch the train back. The woods were quiet and there weren't many people out there. I was alone during greater parts of the skiing. It's wonderful to be out in the woods at night. The silence and darkness is very welcome after the noise and stressfullness of the city at daytime.
The long ascend at the beginning is becoming a far less demanding part the more I ascend. The track has hardened a bit because of lack of new snow and in the beginning it was a bit slippery. A bit up I turned better and I moved forward at a descent pace. This is actually the first time I've been in the woods at night skiing and it was both interesting and enjoyable. Luckily I'd been there at daytime because the surrondings are very different at night. Anyhow I moved forward at a steady pace, increasing as the terrain levelled at the top of the ascend and soon arrived at the crossing to the cottage Gørja. Right after that there's a descend before the last ascend towards Holmetjern. I managed to descend a bit, but started the return with just around one hour left before the train was bound to leave. As it turned out I needed just over 40 minutes to return, leaving me to wait for 20 minutes for the train. At the turning point I was 2,75 km from Holmetjern. At my pace I'd need another 20-20 minutes, resulting in a very thight race to arrive in time for the train.
However, I turned back and soon started the long descend. It went faster than I'd experinced before as the snow was very hard and slippery. The headlight was excellent enabling me to keep a close look at what lied ahead of me.
Overall a very good workout. I've planned to weekly sessions on skies the rest of the winter season. One will be a shorter session at night from Movatn. My overall target for the season is to reach Holemtjern and return in time to reach the train. I'll have to do that within just under 2 h.

-Distance: 14,64 km
-Time: 1h 34m 49s
-Average pace: 6:28 min/km
-Average moving pace: 5:57 min/km
-Elevation gained: 241 m(16,5 m/km).
-Calories: 952 kcal.
-Average heart rate(max): didn't measure
-Skies: Madshus
-Weather: Clear skies, quiet, -1 to -4 degrees celsius-good conditions!

Combined session: Running and strength training

One of my previous favourites this one. Starting to run very easy and short distances only. Paired with a strength-workout and a visit to my manual therapist.

1. Running:
The running went good. I didn't feel any pain or discomfort during or after the run. It went very easy, but I managed to keep a reasonable pace without straining my self at all. I'll continue to combine running with strength-training untill I start regular running in 4 weeks. It's a good means to se if my therapi is making any sense.

-Distance: 3,99 km
-Time: 23m 52s
-Average pace: 5:58 min/km
-Average moving pace: 5:47 min/km
-Elevation gained: 45 m( 9,2m/km).
-Calories: 274 kcal.
-Average heart rate(max): Not measured
-Shoes:Puma Concinnity
-Weather: Clear skies, -5 degrees celsius, quiet, low humidity in the air, overall cold

2. Strength-training:
A very good session. Again I managed to increase the workload-this time doing Squats. My progress has been good. The reasons for this are consistency and pushing myself to increase the workload.
When it comes to rowing I'm increasing the workload to level 5 from next week.

 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.480 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, 1 set/4 rep/67 kg, 1set/4 rep/72kg 1 set/4 rep/77, 1 set/4 rep/82 kg
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/72 kg, 1 set/4 rep/77 kg, 1 set/4 rep/82 kg
-Workout time: 45 minutes

søndag 23. januar 2011

Back swimming again

From Rallarvegen
Finally, I'm back in the pool again after a break of 6 weeks. Demanding session with me struggling to reestablish my technique. Initially it felt like I'd forgotten about it all, but gradually I managed to execute some of my previous technique. It's a new pool, longer length-25 m and partly with greath depth(3,8 m). Today I stayed on medium depths, but next time I'm starting at greater depth swimming towards shallow depths. My target is to execute a steadily better technique and complete a whole lap of 25 metres. My measures for achieving that is to increase the number of sessions from one to two and swim every week except in competition-periods.

-Total time: 30 minutes

fredag 21. januar 2011

Getting stronger

Pretty exhausted after a demanding week I went for a late session of strength tonight. My consistency is certainly beginning to pay off. I'm getting more and more able to increase the workload, both in Squats and Deadlift.
Right now I'm doing two workouts a week. Rowing is not easy. I don't feel like getting stronger in my rowing, but I'll increase the workload anyhow from the first week in February.
Tomorrow I'm skiing again. Looking forward to that. A long stretch in the woods.

 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.480 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, 1 set/4 rep/67 kg, 1set/4 rep/72kg 1 set/4 rep/77
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/72 kg, 1 set/4 rep/77 kg, 1 set/4 rep/82 kg
-Workout time: 45 minutes

onsdag 19. januar 2011

Indoor ride-recovering from my injury?

 Life is good. My bike-fitness is improving. Average heart rate is down from medium zone 3 to medium zone 2. If I'm further down the next time I'll increase the workload by gearing up by one gear to the 13th.
This was a morning session. I'll continue to keep it that way and move strength- and and swimming workouts to that time of the day as well. The body feels good. There's no sign of excessive tiredness from the biking and my other training. I've started to run lightly to my strength-workouts. The distance is about 0,5 km each way. This week I didn't feel any discomfort in my knees at all-I have before. I take that as a good sign. Anyway, no running workouts before the planned one at the beginning of March.

-Distance: 12,6 km
-Time:  30m 00s
-Warmup: 5 m ( 20-27 km/h)
-Recovery: 5 m(27 km/h)
-Working time: 20 m
-Average speed: 25,2 km/h
-Working speed: 27 km/h
-Cadence, average: 90
-Gear: 12
-Elevation gained: 0 m
-Calories:  267 kcal
-Average heart rate(max): 150 (157 (160))

mandag 17. januar 2011

Strength training-more strength

Tonights workout was good. The most demanding part is actually the rowing-exercise, but I'm very satisfied to register that my progress has made it possible to increase the workload on the other two exercises as well.
The secret about rowing successfully is to row at an even pace. I've tried to use different paces, but that doesn't pay off. What pays off is to work at an even pace throughout all the session. It's funny to see that I've ended up with eleven different sets when it comes to squats-I started with 5. Talk about progress. Deadlift I started with one-I have four now.

 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.440 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, 1 set/4 rep/64,5 kg, 1 set/4 rep/67 kg, 1set/4 rep/69,5, 1 set/4 rep/72
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/69,5 kg, 1 set/4 rep/72 kg, 1 set/4 rep/74,5 kg
-Workout time: 42 minutes

søndag 16. januar 2011

Weakly report: 1+2-2011

Leaving Kikut
Well, I've definately started training again after a quiet period in December-2010. According to my schedule running is off untill I have recovered from my knee-injury. I plan to start running again at the beginning of March-in seven weeks. Right now I'm paying a manual therapist weekly visits trying to loosen up on the ilotibial band in both my thighs that's causing the pain in my knees-the right one is worst. Untill then I'm training everything ells but running. My plan is to make advantage of this period without running to build a lot of basic strength. The means for doing so is to weekly strength-workouts and one weekly, long skiing-workout.
Additionally I have reduced the mileage of running when starting by more than 50 %. This year I'm also running entirly on trails and terrain and number of competitions is way down to under 50 %. Most important is to get injury-free and if I dont succeed by the beginning of March I just have to continue working and stay off from running the second quarter as well. In that case I will rearrange my priorities and go for cycling as my main target for the second quarter.
This week I've been pretty much on target when it comes to workouts and volume. Swimming hasn't started yet as I'd planned to attend a swimming course. That's put on hold and I have to start on my own the coming week-scheduling one session a week.


1. Total amount of training since 1th of January: 
11h/ 5,52h pr week
Verticals: 949 m(Skiing) 

2. Total amount of training since 1th of January: 
11h /5,52h pr week
Verticals:  949 m(Skiing)

3. Total amount of training this week:
Verticals: 548 m(Skiing)

4. Body weight: 74,4 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

lørdag 15. januar 2011

Skiing-Nordmarka revisited.

Me-north of Langedalskollen
 Another great day in Nordmarka. I'd decided to get to know some new places and increase the distance from last Saturday. Movatn was again my starting point. I've gotten to like this place. There arent that many people present here and there's a long ascend at the start-excellent to get warm before the rest of the skiing and good strength-exercise as well. I consentrate on executing as good technique as possible at all times. Today I learned that it's efficient to try to use diagonal stride even when ascending. By staying in zone 2/3 and not pushing to hard I managed to increase the average pace up that long ascend at the beginning. Moving on at the top I'd decided to ski to Gørja as the ending point of my first lap, but not over the lake Kalvsjøen. Instead I chose to ski to the lake Holmetjern and turn westwards to reach Gørja. It was a wonderful trip towards Holmetjern. Arriving there I was tricked by the the track as they led me directly to the lake. Being there I chose to ski to the other side of the lake in order to see if there was a possibility to continue on to Gørja from there. There wasn't and I had to ski back a bit and continue on the track. Only a few other skiers were present and the terrain was lovely-typical terrain-track thorugh densed pruce forrest and over frozen lakes. I doesn't get any better than this.
Just south of Holmetjern
Not long afterwards I arived at the cottage Gørja and had a short break outside before continuing to the cottage Kikut-some 7,5 km further on. The tracks are at this stretch well prepared and on a gravel road. The course is pretty levelled and I soon arrived at Kikut. Upon arriving it had started to snow and the snow was a bit hard and felt irrititating towards the eyes-I need to buy some glasses.
At the lake Gryta-north of Holmetjern
It's always nice to have a break at Kikut. A cup of coffee and a piece of cake and some rest. I didn't stay long this time though as it was pretty late and I needed some daylight in order to navigate on some tracks new to me. From Kikut I went towards the cottage Ullevålsæter on a course completely new to me. Over the lake Bjørnsjøen, passing the lakes Åbortjernet and Sulutjernet and ascending towards the cottage Kobberhaughytta. The ascends were pretty heavy and I was happy to arrive at the cottage still able to breathe normally. The view from the cottage is lovely and I spent a few minutes with a light snack outside before heading on. It was getting darker and I suspected that there were some pretty demanding descends waiting for me and I was right. It's a challenge to descend when it's getting so dark that you cannot see the end of the descend and only minor parts of the track, but I managed allright. Obviously I've improved on technical skills descending. Overall the altitudes indicated downwards and so I went. It was a nice stretch leading through the marsh Merramyra and the place Lørenseter-places new to me. It was now turning pretty dark and many people were using headlamps in order to navigate through the woods. I was only short of a few km before entering the illuminated track from Ullevålsæter to Sognsvann-my final destination.
The vast lake Helgeren west of Gørja
Before long I arrived at the track and started the last km to Sognsvann. It almost feel like being there when I see the lights. There's only a levelled stretch and then it's followed by some pretty nice descends. I felt insecure when descending those on my first session, but now I look forward to them. Down it went-at maxuimum speed! Shortly after I arrived at Sognsvann feeling tired and very satsified.

-Distance: 36,45 km
-Time: 4h 21m 56s
-Average pace: 7:11 min/km
-Average moving pace: 6:18 min/km
-Elevation gained: 548 m(15,0 m/km).
-Calories: 2.405 kcal.
-Average heart rate(max): didn't measure
-Skies: Madshus
-Weather: Partly snow , cloudy, light winds, -1 to -4 degrees celsius-good conditions!

Increasing fitness

 Tough, exhausting and sometimes I even felt like phuking, but it was a very good session. I manage to push myself and icrease the workload. It is apparent that my consentration on basic force in this basic period is beginning to pay off. I think the combination of strength training and skiing is particularly valuable.
The good news is that I'm staying in the basic period till the last part of April. By then I should have accumultated a great deal of basic strength and sport specific strength to build on in the building period afterwards.
The rowing part is demanding, but I'm convinced that my core-strength is better now than before. I'm continuing with the present workload till the end of this month. In the next month I'm increasing it. 
When it comes to Squats I'm adding and extra set starting next session in the week to come.
My Deadlift is getting better. I'm supplementing an extra set the next week. The good news here is that I'm able to lift my own body-weight for the first time since I started weight training for 5 years ago.

 -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/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, 1 set/4 rep/64,5 kg, 1 set/4 rep/67 kg
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/69,5 kg, 1 set/4 rep/72 kg, 1 set/4 rep/74,5 kg
-Workout time: 42 minutes

torsdag 13. januar 2011

Speeding up

Lake Ormtjern-Lillomarka
Feeling strong on my last session and with average heart rate way down in zone 2 it was time to increase the workload. My approach is to keep the cadence steady and increase the speed by gearing up from 11th to 12th gear. By doing this I increase the speed with 2km/h. Heart rate is up to medium zone 3. I'll keep it this way untill I'm down in zone 2 again. A good workout carried out as a morning session.

-Distance: 12,7 km
-Time:  30m 00s
-Warmup: 6 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 19 m
-Average speed: 25,4 km/h
-Working speed: 27 km/h
-Cadence, average: 90
-Gear: 12
-Elevation gained: 0 m
-Calories:  279 kcal
-Average heart rate(max): 156(160)

tirsdag 11. januar 2011

Feeling strong!

View from Lillomarka
A good session tonight. I was a bit affected Yesterday, by a light infection, but today it was gone.
Starting with rowing I felt a bit worn initially, but I kept the same pace-which felt a bit slow-for the first five minutes. The next five minutes I increased the pace-feeling stronger and the last 5 minutes I increased even more. The last three minutes were hard and the last was very hard. This is exactly how it's going to be. In order to achieve results I need to push myself harder.
Continuing with Squats I went through all the sets and added a bonus-set with more weight than ever before. I felt strong and I shure could have added and additional set.
Overall a very good session. Next time I'm increasing the load on all exercises. On seated rowing the load will be increased to level 5, on Squats the last, additional set will have a load of 67 kg and on Deadlift the load will be 67 kg.

 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.440 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, 1 set/4 rep/64,5 kg
-Deadlift: 4 set/4 reps/62 kg
-Workout time: 40 minutes

lørdag 8. januar 2011

Lovely Nordmarka-Skiing on old an new tracks

Kalvsjøen, beautiful as always
Due for another XC-Skiing session today. Heading to Movatn by train and then to Kikut and finishing at Sognsvann. Familiar places, but I added a twist to the course after Kikut. Thinking about my endeavours on skies the last two weeks it's no wonder that I felt a bit weary today. I quickly felt when encountering the ascend after starting at Movatn that I was a bit worn. As always I emphaziesed to execute as good technique as possible. Having prepared my skies after last Sundays trip through Nordmarka I had minor slips as I ascended. I managed to keep a steady pace and soon arrived at the top of the ascend. Not many people present today, being Saturday and a bit demanding weather. That's good. I like to spend some time alone skiing through the woods. Upon closing up on the track towards the lake Kalvsjøen I noticed something odd on the ground. A brown, little creature lying quit steady on the ground. Not moving, only breathing-a mouse. I suspect he/she didn't even paid attention to me. Well, I have his/her photograph. Nice to see that there is some wildlife in the woods, event at winter. Shortly afterwards, I turned north and approached the lake Kalvsjøen. It's normally a pleasant experience to ski acroos the lake, but today the tracks has detoriated as temperature has rised a bit, leaving water on top of the ice. The tracks weren't as good as two weeks ago, but it's always nice to cross this lake. Before long I arrived at the cottage Gørja. A nice little place. It's possible to make a stop, buy something to eat and drink. Unluckily it's just 8 km from Movatn and it's a bit early to stop at this point, I think. However, I will stop some time. The course towards the cottage Kikut is pretty levelled and I arrived well some 50 minutes later. A lot of visitors, but I managed to get something to eat and drink and a place to sit for a little while. Mowing on I have a challenge to overcome. There's a very steep descend from the cottage towards the lake. I'm definately not an alpinist, but I'm improving. This time I walked down. Next time I'll ski down :-)
Wildlife present, nice litle fellow :-)
Next in line is he crossing of the lake Bjørnsjøen. The twist of the course metioned earlier on consisted of encountering the track in the terrain form the lake towards the cottage Ullevålsæter. The track goes through the larger part of a very narrow valley-Bjørnsjøhelvete, it's very hilly and the terrain is lovely. It was an eye-opener. Definately not the last time I'll make use of this track. More people present as I was closing up on Ullevålsæter-that is, I didn't pay the cottage a visit. I passed it on a track nearby. The last part of the course is on illumunated tracks and it's also often packed with people you normally don't meet beyond Ullevålsæter. As always it's nice to see children out skiing-maybe for the first time. The reward is a long descend after a levelled part and shortly afterwards Sognsvann is there, still visible in the dark. Another good skiing session to remember.

-Distance: 30,41 km
-Time: 3h 38m 34s
-Average pace: 7:11 min/km
-Average moving pace: 6:37 min/km
-Elevation gained: 401 m(13,2 m/km).
-Calories: 1.997 kcal.
-Average heart rate(max): didn't measure
-Skies: Madshus
-Weather: Snow, cloudy, light winds, -1 to -4 degrees celsius-good conditions!

onsdag 5. januar 2011

Endurance ride

A good session tonight. Appears like my consistency has paid off. Average heart rate is way down in zone 2 and max. heart rate is in the upper part of zone 2. Next week I'm gearing up one gear to 12. The cadence will be kept the same though and thus the speed will increase. Well, cycling on stationary wheels is about the most boring I do, but I need to maintain my cycle skills. 

-Distance: 11,7 km
-Time:  30m 00s
-Warmup: 6 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 19 m
-Average speed: 23,4 km/h
-Working speed: 25 km/h
-Cadence, average: 90
-Gear: 11
-Elevation gained: 0 m
-Calories:  270 kcal
-Average heart rate(max): 147(153)

tirsdag 4. januar 2011

First strength-session in 2011

Kolleren, Nordmarka
My first session in 2011 lifting weights. The gym has establised at an additional place right in the neighbourhood where I live-very convenient.
It felt a bit heavy to go straight back on again with the same workload as the same session before the christmas-break(17.12.10), but I managed allright. It'll be better next time. Not being able to run for this and the next month, I'll consentrate on buliding strength. I'll schedule two sessions of strength-training a week and a long endurance-session of XC-Skiing weekly. They will both iimprove my overall strenght. Starting with running again in March I'll have a solid foundation of strength to build on.

 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.460 m (Consept 2-Rowing machine)-tough session, managed to push through.
-Squats: 1 set/6 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: 40 minutes

mandag 3. januar 2011

Runners knee?, IT-Band Syndrome! New measure for getting injury free

This afternoon I made a visit to a manual therapist in order to start working serious with getting injury free. After a short examination the therapist reached a somewhat different conclusion than I had. It appeared that the cause of my injury is not in the knecap, but rather a condition referred to as the Iliotibial Band Friction Syndrome. The iliotial band is a tendon that extends from the hip to the outside of the knee and is attached tot he shin bone, just below the knee. When the kne is bended about 30 degrees the tendon makes contact with a part of the knee causing the pain when this is done extensively over a lengthy period of time. The good new is that this condition is curable. A combination of stretching, icing and spesific strength training towards strengthening the gluteus medius muscle, should work wonders-and a few visits to my manual therapist as well to work on loosing up the tension. In this period I've decided to not schedule any running-workouts. Initially I plan for this period to last 8 weeks-that is both January and February. I'll start schedule running again in the beginning of March, but build up the volume gradually. First from one to thre weekly sessions and later on to a volume that adds up to 300 km each quarter-this will take place in March. From that point I can start training normally again.
That means not more than 300 km each quarter and increasing the volume with no more than 10 % from quarter to quarter. That means that I'll use ten quarters(2,5 years) to reach 800 km a quarter which was my volume in the third quarter-Talk about reality check!
That means I'll use my efforts in the terrain mostly this year and the next two years. In addition I'll prioritize XC-Skiing, cycling and swimming.
I'll schedule to A-races this year-Kristins Runde and UltraBirken. In addition I'll run one or two marathons and a terrain-race leadin' up to UltraBirken, and finally-Sentrumsløpet in Oslo(10 km). Not more than that. In km that will be around 800 in 2011-down from 2.200 in 2010.
I'm convinced that this is the right decision.

søndag 2. januar 2011

Skiing Nordmarka from north to south

Magnificent Nordmarka
What a day!!!
No winds, temperature a couple of degrees below zero, marvellous nature and a whole day to spend skiing from Mylla, north in Nordmarka to Sognsvann, south in Nordmarka.
I have never experienced better conditions skiing anywhere. Add to the fact that the nature in Nordmarka, especially in the northern part, is especially beautifull, and I was all set for a fantastic day-and a fantastic day it became. I had no time to get tired or hungry.
Waking up in Oslo the sky was clear, the temperature was just below zero and no wind to spot at all.
An hour by train(to Grua) and a short taxi-drive later I was ready to start skiing from Mylla. Temperature was considerably lower at Grua(- 15 degrees), but quickly turned upwards to -10 degrees as we arrived at Mylla.
Shortly afterwards I was on my way-crossing the lake Mylla towards the lake Trantjern. It was cold, but it felt good as I started skiing and started to produce some bodyheat.
Lake Ølja
My memories from this area in Nordmarka are very good. Some six months ago I participated in my first ultra race here-Kristins Runde. A different perspective to move on the lake, but the surrondings were familiar-wonderful place. I could easily spot the mountain top Lamannshaugen-the first check point at Kristins Runde and one of the 5 tops that rise over 700 metres above sea level.
Some km later I arrived at Trantjern-an idyllic little lake just south of the lake Mylla. Moving on south the sun had rose and it shon right at me. Before long I arrived at the lovely lake Ølja. The wood was quiet, not many people were present and that made the day even better. After crossing Ølja I soon passed the place Tverrsjøstallen. The place is situated just below another of Kristins Runde's check point-Svarttjernshøgda, which happens to be Nordmarkas highest mountain top-717 metres above sea level. Moving on southwards there are several alternatives. Through Sinderdalen, continue on lakes(first one is Skarvvatnet), southeast passing the place Holosætra and finally towards the lake Gjerdingen. I chose Holosætra and it turned out to be a thrilling choise.

From Holosætra towards Pershusfjellet
By doing this I added some variety to the day as the track was entirly on terrain. Upon ascending towards Holosætra I could easily spot another landmark-the mountain Pershusfjellet. Stretching about 3 km along a ridge it will be a blast passing on Nordmarka Ultra Challenge the coming autumn.
I didn't meet one person between Tverrsjøstallen and Katnosa. Shortly after passing Holosætra I made notice of a war-memorial. The place in question was used as a spot for a parachut-drop at the end of World War II. Nordmarka was a very welcome refugee place for the resitance-forces during this war. Some nervebraking ascends later and I entered the most northern part of the lake Katnosa. Crossing the lake requires a bit of time-it's pretty long. To be honest I was a bit sceptical when I planned the course as it went over a number of lakes. It's convenient to cross them but there's always a risk of the ice collapsing. Not on this session though. The conditions were good.
Midway on the lake Katnosa there's a possibilty to stop at a cottage and buy something to eat and hot drinks. Having planned a major stop at Kikut later on I passed without stopping. It turned out to be a bad decision as the cottage Kikut was very crowded. People were queing up all the way out in the front yard.
Sandvikhytta-cottage at Katnosa
However I soon finished the crossing of Katnosa and decided to make use of the road to the place Sandungen. The conditions on the road turned out to be unsatisfactory, but I arrived at Sandungen in one piece.
My plan thereafter was to cross the lake Store Sandungen, but that wasn't possible due to security reasons-the lake was not safe to cross. Instead I started the ascend on the last lap towards the cottage Kikut. It was a long ascent and I should have added some more kick-wax on my skies, but I decided not to. A long ascend, a levelled course for some km later on I was due for the descend towards Kikut. The descend was very enjoyable. I'm not very skilled descending and this was just the right angle and the descend was long. Just the thing I needed after nearly 30 km of skiing. Wonderful experience. 
3,5h after the start I arrived at Kikut. The place was crowded-more than crowded. I didn't want to use time queing for something to eat. A short trip to the toilette, a light snack and I headed towards my final destianation Sognsvann. Thinking back on what I experienced further north when it comes to number of people present, I'm surprised that not more people use the areas way up north more.
View from Kikut towards Bjørnsjøen
Leaving Kikut I crossed  the lake Bjørnsjøen and made use of the road to make my way to the lovely lake Skjærsjøen-a fantastic place. A short,steep ascend and I was starting for the last 5 km towards Sognsvann. Being near the city center and with good tracks, this section was crowded with people. It was nice to se all the children out in the tracks-enjoying the snow. Shortly after I started to descend markedly and a right after that I was arriving at my final target-Sognsvann, just over a marathon after Mylla and about 5 h after starting. There's no better way to spend a day than this. I'll cherish this day for a long while.

-Distance: 43,13 km
-Time: 5h 7m 14s
-Average pace: 7:07 min/km
-Average moving pace: 6:13 min/km
-Elevation gained: 388 m(9 m/km).
-Calories: 2.856 kcal.
-Average heart rate(max): didn't measure
-Skies: Madshus
-Weather: Sun, clear skies, no wind, -3 to -10 degrees celsius-excellent conditions!