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

Recovery-run in the autumn-sun

Thuringen Ultra-2010

Beautiful weather this week. It would be a waste not to make use of it for a recovery run outside in the autumn-sun. My aim was just to run at a very low pace, for a short period of time and to end with some stretching exercices.Well, my body is still worn, but overall my state is improving. Still a bit stiff in my hamstrings, though-need to work spesifically on that part the rest of the week. Tomorrow is off again.
On Monday next week I'm starting my adaption week for next meso-cycle (fourth quarter of this year).
By then I must be fully rested and ready to start with some serious training again.

Tecnicals:
-Distance: 4,44 km
-Time: 35m 16s
-Average moving pace: 6:13 min/km
-Stop-time at the gym: 8 min.
-Elevation gained: 46 m
-Calories: 325 kcal
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Wave Aero 8
-Weather: Sun, 14 degrees celsius, light breeze, low humidity in the air

The GARMIN logfile can be found here:
http://connect.garmin.com/activity/51141019

Recovery session on the bike-Majorstua course

Sunset in Oslo

I'd nearly forgotten how it was to sit on a bike, but tonight I went out for a light session to make an effort to speed up recovery. This week is a transition-week so that means I'm not planning anything at all, but I'm going to maintain a level of activity in other sports than running. My aim with the session was to increase sirculation in my feet and by that increasing recovery. It felt good to be on the bike, but my feet are still a bit heavy after Sundays marathon in Berlin. Anyhow, it seemed like a good session. My spirit lightened up a bit and my feet felt a bit more fresh. Tomorrow I'll do something ells. What it is I don't know now-that's the point of it.
It's getting darker in the evenings. I had to make use of both the front- and rear-light in order to be seen. Temperature outside is gradually falling. Winter is moving closer.

Technicals:
-Distance: 16,34 km
-Time:  51m 14s
-Average speed: 19,1 km/h
-Cadence, average: Not measured
-Elevation gained: 112m
-Calories:  886 kcal
-Average heart rate(max): Not monitored
-Weather: sun, ligth breeze, low humidity, almost dark outside

The GARMIN logfile can be found here:
http://connect.garmin.com/activity/50910221

Recovery day

Akerselva-Oslo

After 9 consecutive days of training I needed a day off. It was not scheduled, but I find it important to listen to my body. The body veto's my training programme. I've been pretty low on energy the last week-I noticed an uncertainty after last Sundays workout wether I was recovered fully or not. It seems I wasn't. The symptoms are low on energy, high level of fatigue, not fully rested after a nigths sleep, find it hard to consentrate from time to time and have some difficulties in motivating myself to workout. Had it been in a basic period I'd probably push some more, but being in a building period I choose to back off a bit-one day with no activity. Hopefully I'll get some energy back tomorrow. I need it on Saturday when racing my first 6h race. I've been a bit low on sleep lately. I need to increase on my amount of sleep. I've been down to 7h. That's to little. I need a minimum of 8h sleep every night. I'll keep my level of sleep on 8h from now on. The fluea I experienced last week is gone. I'm fre of illnesses-just tired. Hopefully I've regained my energy tomorrow.

Recovery-session on the bike

Another recovery-workout on my stationary-bike tonight. My feet are feeling better today. Mentally I'm feeling gradually better. The purpose of the biking-sessions is to speed up recovery by increasing the circulation of blood and drain out the waste. From almost not being able to walk on Monday, I'm fully capable of doing so today. In fact I could go for a little run. It's wise to wait a few more days, though. I need to feel perfectly fit. It'll be interesting to see how long it takes. Worst case is Monday next week. Best case is Saturday this week. That means a recovery-period of about a week. The race next Saturday in Thuringen is the last in this mesocycle(2. quarter of this year). After that I'm entering a transition period of one week with no scheduled training at all, before entering the next mesocycle(3. quarter).

Workout of tonight-back on my bike again

Recovery from Saturdays race is progressing. I had some qualified massage Yesterday and tonight I had a very light session of 30 min in zone 1 on my stationary-bike. Afterwards I spent another 10 minutes stretching my feet. My feet-especially my thighs-are still stiff, but it's getting better. My hope is to be able to train some racelike sessions next week-on Thuesday and Thursday. The ultra-race is on Saturday the 3th of July-starting at 4 a.m.
During this week I have scheduled another bike-session on Thursday and one on Saturday. Monday next week I'm having the last session with massage. Hopefully, I'll be properly recovered to regain some serious training the day after.

Running, tonights workout

A good workout is just finished. I wanted to test if I've achieved a good recovery after a full recovery week.
I went for a session in zone 3(marathon-pace). Average speed was 5,56 min/km and heart rate was 157. It was pretty hot, but not to windy. I managed to keep a steady pace at all times without to much effort. My thighs felt alright.

Technicals:
-Distance: 11,3 km
-Average heart rate(max): 157(175)
-Average speed(overall): 5,56(5,66)
-Vertical: 217 m

During the workout I made effort to practice my zen-drills. They're very good to help me consentrate on my tasks connected to execute good technique at all times. In addition I need to have a specific goal for every workout. I'll work on that in the time to come.

Running-tonights workout

Back on track again, running. My first running session since Copenhagen Marathon last Sunday. I'm almost recovered. I think I'm right were ought to be after this weekend. That's necessary in order to be ready for the next period I'm entering-the period of competition. It's two weeks left till the first competition. The pace was good on tonights session. I had just over 5 in zone 4. That's good.

Recovery day after Copenhagen Marathon on May 23th

The body still needs some time off. I've taken the day off to make sure I recover good enough. After Ålesund Marathon I kept pushing through with training from the day after. It's possible, and it was a good experience, but I paid the price afterwards. This time I'm backing off to allow the body to recover properly. Tomorrow I'll be back on planned schedule. Starting the next quarter of the year(this autumn) I'm planning for a new periodization scheme. I'm thinking of training for trailruns in the spring combined with triathlon. Competition period for trailruns in June and July-Triathlons in July and early august. August-sept/oct is Marathon period with competition in late september and october. Basic training is due in October-December and January-March.Building periods in April-May and Aug-Sept. Competition periods in June-July-August and Late sept-early october.

Weakly report: week 20-2010

A week almost totally dominated by running. I've had three workouts and one competition-Copenahgen Marathon on Sunday, 23th of May.
Running workouts were one with short intervals on Thuesday and a short long run on Wednesday. In addition I had a swimming workout on Thursday. Rest of the days were recovery days in order to tap for the race on Sunday. The strength training and the workout on Saturday scheduled last week for this week was terminated due to recovery reasons.
The next week I'm having a recovery week in order to achieve recovery from the workload in May. That means the same number of workouts with the same intensity, but at shorter length. The running strength-workout is out though.

1. Total amount of training since 1th of January: 
105,8h / 5,88h pr week(Running: 64,6h / 643,9 km)

2. Total amount of training since 6th of April: 
52,2h / 7,46h pr week (Running: 43h/430 km)

3. Total amount of training this week: 
6,33(Running: 5,6h/60,5 km)

Recovery before Copenhagen Marathon

Well then, alomost there again. A new marathon is due in a few days. This time it's Copenhagen Marathon at 23th of May. I've been tapering this week in order to prepare for it. Monday and today was recovery days-off from training. On Thuesday I did some intervalls, a short, long run on Wednesday and a swimming session yesterday. Tomorrow I'll be arriving shortly before noon in Copenhagen, pick up my starting nr and enjoy the city afterwards. In the afternoon I'll have a short fast run in order to prepare the body for some speed on Sunday. The race strategy will be concluded on tomorrow. The weather forecast are good for the Sunday. Not to hot, clouded, no rain and light wind. The rest is up to me. I've decided that I'll have a good time in the race-enjoy the pain.

Running, tonights workout

I decided to let go of the strength session and replace it with a light, running-session in order to check out about my recovery after last Saturdays ultrarun. I carried out a short, long run.
My body feels fine. I'm almost recovered. Just one more day and I'll should be ready for some more action. Friday is still scheduled for recovery. Tomorrow is still scheduled for swimming. Saturday is a short, fast run in order to prepare the body for some speed on Sundays race. More on my strategy for the race later on.
Some technicals:
-Distance: 12,5 km(7,8 miles).
-Split time: 1h 12m 19s
-Average heart rate: 156(zone 3)
-Vertical: 277 m
-Average speed: 5,8 min/km

The session was light and didn't put any particular strain on my body. In spite of this I managed to keep up a good pace. I'm satisfied so far when it comes to the outcome of this test. My target speed at his maraton will be 5,45 min/km. That will result in a finish time of 3h 50m. My working speed during the race will be 5,33 min/km.
I'll consider my strategy more closely on Friday this week and conclude on it then.

Week-19

This week has consisted of mainly running. I've had four different workouts. Hillrun, speed work, treshold pace and an ultrarun. I addition I've had a swimming workout.
Two days has been recovery days-Friday and today(Sunday). My intention with recovering on Friday was to regain some strength before Saturdays ultrarun. Well, I did, but not sufficient enough. That's why I'm backing off today(Sunday).
I've had a steady progress in amount of running after Easter-starting at 50 km, extending to beyond 60 km and this week on 75 km. In total I've runned 370 km on 6 weeks. In average 61,67 km a week. I've carried out 21 workouts and 2 races after Easter vacation, when it comes to running. In addition I've had one workout on the bike, four strength-workouts and six swimming-workouts.
Total amout of training since Easter(6th of April is 46 h(Jan-March: 54h-11 weeks).
The increase in amount of training on average/week so far is 57 %. It has paid off well so far-achieving personal bests both at 10km and marathon.
My main targets in this period(April-July) is two ultraruns- one the 19th of June and the second the 3th of July.It's about time to think some more about what lies ahead of me and what strategy that suits me best.
First to come are two marathons-one the next Sunday and the other three weeks after that. I'm starting to taper the first week in June. Before that there are two weeks in May to make arrangements for. I've scheduled a recovery week the last week in May. That leaves the week to come then. Tomorrow is recovery day. On Wednesday and Saturday I'm scheduling running. Sunday is Race day in Copenhagen. On Thuesday I'm scheduling some light strength-training. On Thursday I'm having a swimming workout.
Friday is recovery day. That means four workouts, one race and two recovery days next week.

1. Total amount of training since 1th of January: 
99,5h / 5,85h pr week(Running: 59h/584 km)

2. Total amount of training since 6th of April: 
46h / 7,65h pr week (Running: 37h/370 km)

3. Total amount of training this week: 
9,2h(Running: 8,4h/75,1 km)

Recovery day

Time for another day of recovery. The body tells me that it's wise to back off a bit. That ranks before the training programme. I'm generally a bit worn out after 6 days of training, but I haven't got any stiffnes or injuries of any kind. After Easter-vacation I've had one day off a week on average. Maybe that's what works for me. If it does I'll schedule one day a week on a regular basis. I'll have to consider that in the weeks to come

Recovery day

Having experienced a test with a negative outcome on Monday this week it's important for me to perform well in the race scheduled on Saturday 24th of April. I participated last year and have put a great deal of effort into my training since then. I have logged 250 hours of training since then of which 102 hours is running time. Distance covered while running is 953,4 km(596 miles). To make all this effort worth while I ought to perform better this year than last year. It's a short distance-only 10 km(6,25 miles). Last year my finish time was 55m 2s. To me a performance that's minimum 5 % better than last year would be satisfactory. That means I'd have to finish within 52m 25s. I had a workout recently-16th of April- consisting of a short, long run at a heart rate of 166-just below my anaerob treshold(170).The distance covered was 10,4 km(6,5 miles) and the time used vas 55m 39s. That eqals a speed of 5 min 21s per km. That would result in a finish time of 53m 30s.Last years race I had an average heart rate of 171. That means I can put some more effort in my race this year-looking at my results from the recently short, long run. I should say that the finish time should be under 53 min. I'm heading for below 50 min. Feeeling a bit stiff in my ties today I've decided to take a day off to allow my body and mind to recover. Tommorrow I'm going to run a very short, fast run in order to prepare my body for the speed to come on Saturday's race.All this means that I'm treating this race as a priority B race. There'll be no training on Saturday-just preperation for the race-more on that later on-tommorrow.