Nordmarka-Oslo: From North to South

Todays endurance workout started at Mylla and ended at Sognsvann some 46km after the start. Mostly on gravel roads but a very technical part on trail from Sandungen Gård to Kikut, passing Kikuttoppen on the way. Distance was just under 9km and we used approximately 2h on the distance. It was a very wet part of the course, partly off-trail and was pretty demanding. Originally we had planned on encoutering another technical trail from Fyllingen to Blankvannsbråten, but redecided and ran on gravel roads passing Kikutstua, Bjørnholdt, Skjærskjøen and finally Sognsvann. Initially we ran the course used in Kristin Runde. We started at Mylla, passed the beautiful lake Gjerdingen, Katnosa and Sandungen Gård were we left the course of Kristins Runde.

I was fortunate enough to be accompanied by two nice people and skilled runners-Adelheid and Gunnar. We started from Mylla at about 10:30 and ended our journey at Sognsvann around 17:15.
Weather was excellent as the pictures from the start indicates.
The course is pretty nice initially as there is some 3-4 km of descend-It's pretty heavy to ascend it at the end of Kristins Runde.
Afterwards the course ascends about 1,5 km moving towards the lake Gjerdingen. Shortly before Gjerdingen we have to leave the road and navigate through the wood to reach Gjerdingen. Mood was good and we chatted along and passed the point by a couple of hundred metres before I realised we were about to run around the lake! Anyhow, my fault as chief-navigator-and we were soon on the rigth course again, only loosing just a couple of minutes.

Lake Gjerdingen is one of Nordmarka's most beautiful places. I was completely enthralled on my first visit earlier this year when I passed it on Kristins Runde. We had a short break, refuelled and were soon on our way towards or next target-Sandungen Gård. The course ascends a bit after Gjerdingen but not more than a 100 metres over 2 km. The course levelled out a bit after that and we reached Katnosa. I knew we weren't supposed to se much of the lake as we were to gain some heigth before descending towards Sandungen Gård. Anyhow, I didn't pay enough attention at a critical point and we ran towards Katnosa Gård-which we weren't supposed to do. Some 1km extra run. Anyhow I realised my wrongturn as I noticed the lake Katnosa appearing on our left side. We went back and were soon on the right course again. Weather was still good and it's wonderful to be running on days like this. After a pretty long descend we arrived at Sandungen Gård. The point were we were to leave the course of Kristins Runde. Gunnar and Adelheid refuelling there as we had a short rest before encountering a demanding technical trail towards Kikut. Leaving Sandungen Gård after 2,5 h from the start, covering about 20km we had a average pace within our scheduled area. After a couple of 100 metres we left the road and started the ascend towards Kikuttoppen after crossing a bridge between the lakes.

We were to spend just over 2h covering 9km on a very demanding trail. Good training, but demanding. It was very wet-we went on lengthy sections almost in a stream and the trail was absent on several parts. Fun, but time-consuming. Well, we finnally reached the top-Kikuttoppen and had by this ascended 100 metres above the heigth at Mylla.
It felt good to be on the top.
Anyhow we were soon on our way towards Fyllingen Gård encountering a descend consisting of mostly a stream in the mountainside. Fun, exciting and time-consuming.

Anyhow, after settling at the road were we planned to leave i and enter another technical part we redecided and went by gravel road the rest of the run. Passing Kikut.hytta we stopped a few minutes, but were soon on our way towards Bjørnholt. There is a pretty heavy ascend just at the end of the lake Bjørnsjøen and Gunnar impressed os both by running it all the way.
Passing Bjørnholt we increased our speed and were soon arriving at the lovely lake Skjersjøen. After that we went by the road Ankeren towards Sognsvann and finished our run with a beautiful run through the pinewoods. After finishing at Sognsvann we were all chers pleased with the outcome of a nice day.

Technicals:
-Distance: 45,43 km
-Time:  6h 46m 22s
-Average speed: 8,94 min/km
-Elevation gained: 784 m
-Calories:  3.047 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/42542847

Fast, short run

My third run this week. I headed out for at session at treshold pace. I don't use a heart rate monitor anymore so I quite simply use my feeling to assess what the speed is going to be. I think it's a better approach. I listen to my body. If it's up to it I push as planned. If not, I don't.
Well then, it was up to it. I covered just under 10 km in just under 52 minutes. The course was levelled. I had a good run, but I tend to push to fast too early. Running a 10k-race you don't have time to start a bit slow and gradually work up towards the running pace, but I can do it in a training run. Next time I will. If it had been a race I'd done a warm up and tapered in advance. The time is good to be a training run. I'm satisfied.

Technicals:
-Distance: 9,93 km
-Time:  51m 46s
-Average speed: 5,21 min/km
-Elevation gained: 84 m
-Calories:  705 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/42431144

Flexibility

Another session of stretching. I'm doing a set of exercises suited for running and for some achy spots of my own choise. Hopefully I'm establishing an increased degree of flexiblity, but I don't want to overdo it.

I'm also workin' on my hamstrings. Hopefully, that will reduce imbalances towards the quadriceps. I'll just have to watch closely in the time to come. Consinstency is important here-as always. The weather is pretty lousy outside. I'm rescheduling the bike-session till Saturday morning.

Airborne

This afternoon I bought a pair of new running shoes-Mizuno Wave Aeoro 8. I wasn't planning on running before Friday again, but I felt fine and I couldn't resist some serious testing of my new shoes. A bit sceptic after Yesterday's down, but what the heck. I gave it a try. I felt fine running, The body responded good. Clearly I've recovered good from last weekends race. I'm back in normal training again. The shoes were very good. They are steady, provides a good running experience, low sole, allows me to land on my forefoot and evenly. Overall a very good shoe, but I'll run at least 100 km before I give my final judge. So far good, but not as good as Ronin. Well then, I went for a small hill run on the streets. Weather was fine and the body responded well. I need to work more on my pace when ascending hills. My goal is to keep a pace that allows me to run throughout all the ascend. I need to slow down when encountering the ascend and focus on a good feeling and a steady pace.
I addition I started to reduce my amount of water-intake. My aim is to keep it at 0,3 l pr hour as an average. That means I can run for 4h without refuelling-a whole marathon.

Technicals:
-Distance: 12,8 km
-Time:  1h 12m 49s
-Average speed: 5,69 min/km
-Elevation gained: 144 m
-Calories:  893 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/42201920

Speed run-short interval session

Well, I'm pretty ambitious starting out after just a day of recovery since racing the whole weekend. Interesting experience to really feel what it's like to not have recovered more than just a bit. My fet were heavy, my body didn't respond much when put under pressure during my intervals and I felt generally unfit.
Tomorrow is off. On Thursday it's strength-training. Next running session is on Friday.
Still no problems with my knees-I'm wearing Mizuno Wave Ronin for the time being. I need to buy a pair of other shoes in order to prevent my Mizuno's from wearing out too soon.

Technicals:
-Distance: 6,72 km
-Time:  41m 43s
-Average speed: 6,21 min/km
-Elevation gained: 38 m
-Calories:  491 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/42056309

Weakly report: 29/10

Being the first week in the building period I have delivered a solid amount of training, ending with an ultrarace on Saturday and Sunday. The body is responding well to the new schedule after the transition period. I think the adaption-period of one week paid off.
This week I've been using Mizuno Wave Ronin as my running shoes only. I haven't noticed any problem with my knee's whatsoever. I did experience some unfamiliar pain in my lower back during the race on Saturday. It didn't affect the outcome of the race. The race-Rallarvegløpet- was an awesome experience, especially the first day. It would have been even better if the race was carried out on one day.
I need to train more on long runs(4-8 hours). It's important to establish better routines when it comes to performance, nutrition and mental coping. I can't accomplish that with a short, long run(1-3 hours). In addition I need far more muscular strength when ascending. At last I need more speed. Shorly there is enough to work on.
Progress in performance is measured by results from competitions.


1. Total amount of training since 1th of January: 
170,7h / 6,57h pr week(Running: 124h / 1.161,6 km)

2. Total amount of training since 12th of July: 
19,6h /9,78h pr week (Running: 15,69h/142,77 km)

3. Total amount of training this week:
13,67h(Running: 11,87h/107,32 km)

Rallarvegløpet, 24-25th of July: Race-report

I've been spending two days up in  the central mountains of Norway at a place called Finse. It's situated at 1.222 m above sea-level(4.009 ft). The race is arranged over two days. The first lap is on Saturday, from Flåm, at sea-level to Finse. The second lap is on Sunday from Finse to Haugastøl, 888 m above sea-level(2.913). So, pretty much up the first day and just over 54 km(33,55 miles). On day two it's mostly down and  just under 27 km(16,66 miles).
Day one:

Start is at Flåm station-just above sea-level. From there the course moves forward through the beautiful valley-Flåmsdalen. I was in for a better performance than my last ultra-run. That means a lower moving pace. In Thuringen I had 8,05 min/km(12,95min/miles). I felt good when ascending the first part. I had very good pace the first 7,5-8 km, but had to slow down a bit when entering some heavy ascends. Later on I power-walked the most hilly parts. I went through one of Norways most beautiful scenery. It felt good just to be there. Truly an awesome experience to run trough it. I even met with some goats that had blocked the entire road-wonderful creatures to meet in a place like this. Well then, time to move on and shortly after the course enters a monstrous ascend towards Vatnahalsen-I walked that one. As a matter of fact it was demanding just to walk it. At Vatnahalsen we were able to leave a drop-bag(the only place actually-the race is self-supporting). I didn't think I needed to do so, but that was a mistake. I could have used a top with long sleves up on the mountain, and I could shorly need some more nutrition-more on that later. After Vatnahalsen there is just over 30km to the finish line. The course ascends from about 822 m above sea-level(2.696ft) to Finse-1.222 m(4.009 ft).

I felt fine running through Vatnahalsen an heading for my next target-Hallingskeid-1.074 m.a.s(3.535 ft), 33,5 km(20,86 miles). I could feel some fatigue, but my feet were good still. I was beginning to think about my rapidly diminishing supply of energy. After a steep ascend I was up on the high-mountains-no trees, but lots of solid rock and long views.

I still had walking-breaks when encountering ascends, but not as much as in the first part. Weather was good, but a bit windy. After passing Hallingskeid I was beginning to feel the effects of my to low intake of energy. I tried to push, but couldn't do that to the degree I wanted. Rumours about a possible refuelling with coke at Fagernut was promising. The terrain was getting more and more desolate and almost free of vegetation. I begain to feel some pain in my back, but I didn't slow me down. It was just a new feeling. My feet were still fine, but a bit worn. I had no problems with my knees. With Fagernut(44,5 km-27,66 miles at -1.310 m, 4.297ft) in sight I could lay my hands on a bottle of coke and that made the difference for a good finish for the race. Clearly I had operated on a too low energy intake. It was good to experience that and the importance of enough nutrition. The last part towards Finse leds me by the the highest point of the course-Fagervann, 1.323 m, 4.340ft. After that it's pretty much a long descend to Finse. I finished the first day on 6h 40m 34s-resulting in an average pace of 7,38min/km(11,88 min/miles). Down from 8,05 in Thuringen-Ultra.

Day two on Sunday(Today) consists of an uneventful strech of gravel roads encountering more and more civilisation as I move closer towards the finish line at Haugastøl-888 m, 2.913ft above sea level. My target today was to keep the pace under 6 min/km(9,66 min/miles). I finished 26,5 km(16,5 miles) at 2h 37m 21s, resulting in an average pace of 5,94 min/km(9,56 min/miles). I walked very little, didn't suffer from particularly stiffed feet, but I was a bit worned after Yesterdays race.


Day 1-24th of July: Flåm to Finse
Technicals:
-Distance: 54,3 km( 33,75 miles)
-Time:  6h 41m 32s
-Average speed: 7,4 min/km(11,91 min/mile)
-Elevation gained: 2.212 m(7.260 ft)-the log is corrected after an irregular drop in height.
-Calories:  3.472 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/41775559


Day 2-25th of July: Finse to Haugastøl
Technicals:
-Distance: 26,5 km( 16,47 miles)
-Time:  2h 37m 30s-time is corrected as I didn't stop the watch before well after I crossed the finished line.
-Average speed: 5,94 min/km(9,56 min/mile)
-Elevation gained: 135 m(442 ft)
-Calories:  1.859 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/41775512