A heavy Vasalopp

A Swedish classic, Competition, Cross country skiing

Preparations for this year's vasalopp really started immediately after the previous one ended, but purely mentally started preparations for lidingöloppet. That's when I started growing my beard Vasaloppet ski race.

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The trip started on Saturday morning, then me and Bear took the camper up to Seal. Almost no traffic until we arrived at berga village and vasalopp startup, where we were standing for a while. But we got the place on Tjärnhedens IP, and for once, I needed to get up 03:00 to take the bus to the start. a 10-minute walk was absolutely perfect.

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So we went down and picked number before we softade in the motor home the rest of the evening. Early to bed, and up at 5 am to put your skis in starting the fold. I have always been tillstarten by 6-time before, so I thought I was in good time when I was down at 05:25, but could not be further from the truth. Queue coiled long, and even if fold opened 5:30, so it took 40 minutes for me to arrive. And then it was a large lake in the middle of starting the fold, but I added your skis in the middle on the left. And immediately it became a bit in a hurry though. Jogging back, picked off my wet socks, and brassade breakfast. Oatmeal, of course.

A toabesök on Tjärnheden, and then we start was moving down to at 07:30. Plenty of time. Bjorn took care of my coveralls, so I didn't have to use my bag.

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It's always nervous just before the start. Is it right? If you have everything with you? I am not a bit skitnödig? But it disappears when the start going, and you come off. Unfortunately I came away not just as quickly this year as last year, when I have had a very fluency with the placement. First Hill was sluggish, it took me over half an hour to pick me up, and I had position in 2641 3532 smågan against last year.

But stakningen on the marshes before and after Smågan, and right up to the Mångsbodarna went well. Downhill skiing was the worse with the other hand. Glide was no good, and I was omgliden by basically all perform. Up, I was able to run on them, for the mount was completely OK, which allowed me to R had picked 200 seats. The feet were absolutely soaking wet, and I had no feelings in verdict when Rice mountain slopes began. But when I turned on my feet again, so keep in touch back.

After 3 mil armågen made itself felt. I knew it would start to hurt sooner or later, but I was hoping for later. Not very dangerous yet, but it just got worse and worse.

Halfway I passed at 3:17, which meant that I had hopes of getting down to the time I did last year. Now in retrospect, I saw that I passed halfway at 3:01 last year, so I was just a quarter of an hour after that.

But it was also where it started to get really heavy. Dry track, and decent slide did not improve by half the forest had stuck to the adhesive under the skis. I had to really take in in stakningen, when I went next door just slipped on. But I pressed on. And the more I pushed, the more said the elbow from. In Oxberg I had picked another 300 places, and at R I was on-site 2955.

But here were the forces out. the panodil and voltaren I had stopped in me at älvdalen had stopped work, the skis went barely ahead, and I was mentally exhausted. An early decision to submit your skis on omvallning did that I got a break of 10 minutes. Pretty stressful, but it did good. Since the binding's ear when I left would put on the ski again, so another few minutes passed. But now it slid in much the same way as the others around me. And to run the last two miles on better skiing meant I got some new powers.

And the last stretch towards the target was actually a pretty nice trip. I knew that I would not reach neither time or investment objectives, and could take the opportunity to enjoy the surroundings, competitors and spectators. With a big smile småtrallade I up in the track, and even though it was hard, so it was not at all heavy. last mile I saw that I had the opportunity to go for 7 hours, and it became the new target for the day.

With 4 km left, I came in on the tracks as I had driven during training camp three months before, and now I felt suddenly recognize me! I knew which slopes, curves and knixar that lay ahead of me, and these 4 km was the best on the entire race. In the rioting cheering me on my fellow traveler, and cheered gleefully on Bro which stood at upploppsrakan and filmed.

To get the goals is an equally pleasant experience every time, but it's extra fun when your dear brother receives! And now I had no luggage to get home, be just to pick up the diploma and walk down to the camper that was parked down by the Lake. Took the opportunity to take a nice picture on the road.

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So soaking wet on the feet I jumped into the car, switched on, and sat down and relaxed on the sofa while Bjorn drove me back home to Gothenburg. A very nice way to transport themselves to the Vasa race, and I was home before it could be Monday.

In conclusion, so the time was 6:54:55, and 3203. Here is a link to the results page with intermediate times. And here is the link to the race on Garmin Connect. For some reason, it was between the ages turned off, so it was just a long stage.

Vasaloppet camp with Vasasvahn

A Swedish classic, Cross country skiing, Swedish super classic

After much löpfokus during December, it's time to grind on ski shape. And what better than to go on a training camp in Mora!

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Tricia s organizes technology camps like this, technology camps/Vasaloppet camp 2-5 January 2015, together with a thread other experienced instructors show how it should be done.

I took the car up on Friday morning, and arrived at Hotel Siljan at 15:30. The idea was that I would share a room with an unknown person, but when it came time for dinner 18:00 as it had not yet turned up any. I tried not to spread myself too much anyway.

After dinner it was time for wax, theory and practice. After an hour of drilling in the noble art of Mattias Vallningens, it was time to prepare their own in. I came right then and there that I had not actually developed them since March 10 this spring, so the risk was that the adhesive would be difficult to get away. But it happened, and having fixed glide wax and kick waxing, so was at 22:30, and it was bedtime.

Saturday I started with 30 minutes easy jogging before breakfast, which was served 07:00. Because I had the night before, vallat clearly I was pretty peaceful, and because we would not pull away and skiing until 8:50, so I had time with a powernap after breakfast.

We were divided into 5 groups based on past experience. I was in Group 1, and the first pass we made with Mattias Svahn. On with your skis and head off in vasaloppsspåret up to Hemusskidstadion. Here we drillades in 2 1/2 hour of Mattias in all gears, focusing on diagonal skiing. On the way back I made a hefty vurpa at a road crossing, and pulled in the hip in the asphalt.

Back, eat lunch, and then materials review before we pulled out in the tracks again. This, too, that was a technology that, but now it was even more focus on diagonal skiing, both Hill and at platten. After three hours of rolling, so was the right hungry and tired. Was obliged to fix the waxing for tomorrow, so that there is no need to rush with it in the morning.

Dinner and an excellent lecture by Mattias on vasalopp preparations before it was time to jump in bed.

Sunday began like Saturday with a small löptur before breakfast. However, noticed that I was very stiff in the hip where I had vurpat on Saturday. It worked ok once you had heated up a bit.

At 9 o'clock it was time for a new technology that, this time with Elin Ek as an instructor. Even here, we focused initially on diagonal skiing, and the pass was completed with filming of diagonal skiing, stakning with divorced and stakning. Back at 12 to eat lunch.

After lunch, we went through the films, and checked what it was we were to think about improving. My stakning was ok, but the diagonal saw no good. I find it easier to diagonal uphill, and we filmed at platten. But it is up to the hip that apply. Print and enjoy. Far out with his leg.

After this we headed out to the track again, and it was free skiing for 2 hours before I had my scheduled personal time with Matthias. 10 minutes that made that technology, in particular the diagonal, began to sit. Now I know how it will feel when you are right, though it is incredibly hard to do right before you have practiced it properly.

Last dinner at the hotel before I had time for a massage. And it was incredible. I had a sore hip, but didn't think you could fix it with just a massage, but it went! Hurt made it of course, but the day after when it was long session, I felt not by hip at all.

Last day I started as usual with a brief jog before breakfast, before it was time for the long session. just over 3 miles, it was for me before I was satisfied. A total of 10 mile on snow scraped I together during the camp. My only snömil for that matter.

I met many nice people, and learned a great deal during these 3 days. So I can recommend to anyone who wants to take their skiing one step further. Also came home with new gloves and sticks:)

Personal best at Sylvesterloppet!

Uncategorized

After a good month in december where I managed to squeeze in 31 löppass and only 3 days without running, so it was time for sylvesterloppet for the first time. I have focused a little too much on long-distance race in the fall, so that real speeds has not been present in the body, which is why I added the 2 interval workouts a week again in december. IMG_2519

 

The upload before the race was a bit different than usual. On the Saturday before I added a long session with structured fartlek-19 km with 10 intervals with 400 m in zone 4 speed, and 1200 m in zon2 speed. After that I drove only on recovery exercise, the last day before the race. I made sure not to load up with some carbs before the race, no more than I eat normally. In the morning I ate a regular breakfast early, and then I drank just before the race. Beet juice, respectively, and other natural juices, no sugar.

Warming have I botched with, so now I drove 20 minutes before with CJ. In zone 1, with some speed increases at the end. With 10 minutes left to start we went to start the fold. I put myself pretty far back in the elitledet, then I didn't want to be in the starting group 1. And the plan was to run around 38 minutes, so I felt I was positioned correctly.

12:00 start went, and I found that I opened strongly but without rushing. CJ disappeared ahead, and soon I saw his back no longer. I was thinking that I'm running race quite in my own pace. I opened though the first mile on 3:31, and the other at 3:38 pm

I kept just below the threshold heart rate until around halfway through the race. By now low CJ more than 100 meters before, but now I started nibbling in. Without increasing the tempo, so I went up on the effort, and were above the threshold the entire second half. during the second lap, at 8 km, I caught up with CJ. He had direction, but nevertheless pressed on when he saw me, and pulled away again. I was close to my max, and dropped off him.

But with 500 meters left, I thought I wasn't going to let him beat me so easily, so I pushed to the max, and with 10 meters left, I was caught up again. But it's hard to beat C.J. in a Sprint, and he is faster than me, so he had forces to respond. And he was ahead of me in the goal. Just before. But I was very happy with 38:27 that the clock stopped on, so it made me no.

But when I checked the results list after I had showered me off, so I saw that I was before anyway! CJ had stuck over the start line 1 second before me, so with the same time, 38:28, I was ahead in the results yet.

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38:28 of time and place, I am very satisfied with 51. And when I then found out that the race was 10240 metres so it felt even better, according to Strava so I set new personal record on 10 km at 37:20, and at 5 km at 18:17. But there are times during the race, and do not count as personal records. But it shows atleast at capacity right now, and it's a boost in itself. To still improve itself feels very good, and now feels like 35 minutes at mile not completely impossible anymore. First, I shall pass 17:30 at 5 km, and 18:17 is not so far away.

This was my fourth mile races during the year, and it was the fourth time I was over 40 minutes, so it is starting to feel pretty stable thereabouts.

80/20 training

running

I have just finished reading "80/20 Running" by Matt Fitzgerald. Although I have only begun to analyze how long I run in my different heart rate zones, so I feel stronger, faster but, above all, more recovery, if one can say so.

The theory is that you must spend 80% of their total time spent in the aerobic threshold, and 20% over same. Matt talks about "the ventilary threshold", and I have figured out that it must be the same as the aerobic threshold.

For my part, that has a maximum heart rate of 178, and a laktattröskel of 162, lands the aerobic threshold at 149 beats per minute when it comes to running, and 126 beats per minute when it comes to bike.

So the big transition for me is that I'm running as much quality as before, but I have added more recovery exercise and quiet long session. And now I see really to be in zon1 on heating and nedjogg, even if you really feel like pushing. I have it because I can run a quality that very day.

Now do I aim a final 10 k race of the year, sylvesterloppet. Hoping for good weather, so it will be interesting to see how the body has responded to all long-distance race I have run in the fall. I have not exactly given priority to speed, except for the last two weeks. Yesterday's that boded well. Came pretty comfortably through a ladder with zon1, 2, 3, 4, 3, 2, 1 which three went around 4 min/k, and zone 4 went on around 3:45, but I came up in the right heart rate zone.

 

Oatmeal bread # 1

Recipe

I bake a lot of gluten-free bread at the moment, because I test to eat according to the blood type diet. This means that I do not drink milk, and produces instead own oat milk according to the recipe:

3 cups organic oats
3 pinches sea salt
3 tablespoons of organic rapeseed oil
12 cups water

This mixed in a blender, and then I through a sieve the nut milk bag. This gives 1 litres of oat milk, and about 2 dl havremjölsmassa. In the recipes, I call it a batch of oats.  It is this mass as I make bread on, in various ways. Here's a recipe that gave an extremely good and juicy bread. The dimensions are appreciated, because I always mix on one hip.

1 set Oats
1 banana
1 organic egg
1 tbsp baking powder
1 1/2 teaspoon sea salt + sea salt
2 tbsp fiberhusk
1 cup crushed flaxseed
3 tablespoons whole flax seed
1/2 cup light rice flour
1 handful walnuts, lightly crushed
1 handful of cranberries
1-1 1/2 dl rice promotion

To do this, follow these steps:

  1. Way in the oven at 200 degrees, hot air
  2. Mix the havrebasen and the banana with a fork until it becomes a fine batter.
  3. Crack in the egg with flax seeds and stir to a paste.
  4. Then stir down fiberhusk, flour, baking powder and salt.
  5. Then pour in rispuffar, cranberries and walnuts and mix to a dough smeared.
  6. put the dough on a baking paper, and shape of a large round cake, about 2 cm thick
  7. Pour on the whole flax seeds and a few pinches of sea salt
  8. Bake in the oven for 20 minutes

I would have uploaded a picture, but ate the bread too fast. Set up the next time.