Suburban girls tend to play in backyards or parks near their homes, while urban girls play more often in public spaces like playgrounds due to less private outdoor areas. The article compares differences in play spaces and activities between suburban and urban girls.
The document provides an overview of key considerations and best practices for IT systems at a high-level orienteering event. It emphasizes the importance of thorough planning, testing, and backup solutions. The checklist highlights questions for event organizers to ask about organization of the IT team, general systems, punching systems, timing systems, and tracking to help ensure all elements are properly managed and integrated for a successful event. Having the right expertise to advise on these areas and addressing issues well in advance is also stressed.
Suburban girls tend to play in backyards or parks near their homes, while urban girls play more often in public spaces like playgrounds due to less private outdoor areas. The article compares differences in play spaces and activities between suburban and urban girls.
The document provides an overview of key considerations and best practices for IT systems at a high-level orienteering event. It emphasizes the importance of thorough planning, testing, and backup solutions. The checklist highlights questions for event organizers to ask about organization of the IT team, general systems, punching systems, timing systems, and tracking to help ensure all elements are properly managed and integrated for a successful event. Having the right expertise to advise on these areas and addressing issues well in advance is also stressed.
Suburban and urban girls have different experiences playing. Suburban girls tend to play in their yards or at parks close to home with parental supervision. Urban girls have less outdoor space and play more on sidewalks, basketball courts, or organized sports teams with friends around the neighborhood. Both environments shape the play styles and social dynamics of girls at different stages of development.
This document discusses the benefits that YouTube provides as a communication tool for non-profits. It notes that YouTube can help non-profits gain a web presence by ranking highly in search engines. It also highlights that YouTube allows non-profits to share videos which are more engaging than written or audio content alone. Additionally, YouTube provides features for non-profits like branded channels, promoted placement, and fee-free donations through Google Checkout. One non-profit example raised $10 million through their YouTube channel by providing clean water access to thousands.
This document discusses 101 mistakes that FINN.no learned from in running Apache Kafka. It begins with an introduction to Kafka and why FINN.no chose to use it. It then discusses FINN.no's Kafka architecture and usage over time as their implementation grew. The document outlines several common mistakes made including not distinguishing between internal and external data, lack of external schema definition, using a single configuration for all topics, defaulting to 128 partitions, and running Zookeeper on overloaded nodes. Each mistake is explained, potential consequences are given, better solutions are proposed, and what FINN.no has done to address them.
101 mistakes FINN.no has made with Kafka (Baksida meetup)Henning Spjelkavik
1. The document summarizes 101 mistakes that Finn.no has made with Kafka. It discusses various configuration mistakes and operational mistakes made when initially adopting and using Kafka, and the consequences of those mistakes.
2. Common mistakes included not considering backwards compatibility of Kafka versions, treating Kafka like a database, not properly defining schemas, and not understanding client-side rebalancing.
3. Finn.no's solutions to address the mistakes included running multiple Kafka clusters during a migration, using fewer Kafka partitions as a default, and adopting better configuration practices tailored to their use cases.
Arena and TV-production - at IOF Open Technical Meeting in Lavarone 2014Henning Spjelkavik
This document discusses options for producing live audio and video streams of orienteering events to engage spectators watching from home. It presents several cases ranging from low-cost audio-only streaming to full television broadcast production. Case 1 involves using a webcam and streaming platform for a very low-cost video option. Case 2 adds additional cameras and video mixing software for a small multi-camera production. Case 3 describes using professional video switchers and cameras for an in-arena video production. Case 4 involves using a broadcast television production vehicle and pre-produced graphics for a true broadcast-quality live TV show. Examples of previous successful orienteering event live streams and broadcasts are also provided.
Hystrix is a latency and fault tolerance library used to isolate points of access to remote systems, services and 3rd party libraries, stop failures from cascading, and enable resilience in complex distributed systems. The presentation covered how to create Hystrix commands to wrap calls to external dependencies, use monitoring and dashboards to monitor circuit breaker states and metrics, and examples of how Finn has used Hystrix including request collapsing to batch calls. Key learnings included that graceful degradation is an important mindset change, nested commands can work but require care, and errors detected client-side with Hystrix may not always require application restarts.
The document discusses 101 mistakes that can be made when configuring Kafka. Some of the key mistakes discussed include:
1) Not distinguishing between internal and external data when publishing to Kafka topics
2) Not defining schemas for Kafka data externally such as in a schema registry
3) Using the same Kafka configuration for all topics and clients instead of tailoring configurations based on individual needs
4) Defaulting all topics to 128 partitions without considering actual throughput needs
5) Deploying Kafka in production on overloaded nodes that were intended for proof-of-concept use only
Hles 2021 Digital transformation - How to use digital tools to improve our ev...Henning Spjelkavik
This document discusses various tools and strategies for remote collaboration, communication, and document sharing. It provides recommendations for online meeting platforms like Zoom, Google Meet, and Microsoft Teams. It also reviews options for cloud-based document storage and sharing, including Google Drive, Dropbox, and Box. Finally, it considers virtual solutions for remote participation in events like races and trainings.
10 years of microservices at finn.no - why is that dragon still here (ndc o...Henning Spjelkavik
Over the past 10 years, FINN transitioned their monolithic Java application built on a Sybase database to a microservices architecture running on PostgreSQL, Kafka and Kubernetes. They broke the monolith into independent services but still struggled with dependencies on the legacy Sybase database. They learned it takes a long time to fully migrate and should focus on delivering value incrementally. While the transition is still ongoing, they have made major progress deploying new services and migrating data and are now 93% in Kubernetes with the goal of moving completely to the cloud.
How FINN became somewhat search engine friendly @ Oslo SEO meetup 2018Henning Spjelkavik
Last week FINN.no received 1 million visits from Google searches, generating 15 million pageviews. This was mostly from branded searches for "FINN" and keywords. The site wanted to improve its search engine optimization to attract more long-tail traffic. Issues identified included wasted pages, missing titles and descriptions, pages blocked from crawling, and missing structured data. Fixes such as allowing crawling of category pages, adding titles and descriptions, and correcting redirect issues led to an immediate 50-300% increase in clicks from branded and unbranded searches.
An approach to it in a high level event - IOF HLES 2017Henning Spjelkavik
This document discusses IT considerations for organizing a high-level orienteering event like the World Orienteering Championships (WOC). It recommends defining IT requirements upfront in a contract to ensure quality delivery. Previous WOCs are reviewed to show how different organizers sourced IT services like timing, results, GPS tracking, and TV graphics. Options include buying a full-service package, renting equipment with consultants, or splitting tasks between in-house and outsourced teams. Proper project management is key - appointing a director, timeline, testing, and clear responsibilities. Live coverage adds complexity versus regular races and requires real-time data delivery to spectators. Fair competition for athletes must take priority in system design.
Suburban and urban girls have different experiences playing. Suburban girls tend to play in their yards or at parks close to home with parental supervision. Urban girls have less outdoor space and play more on sidewalks, basketball courts, or organized sports teams with friends around the neighborhood. Both environments shape the play styles and social dynamics of girls at different stages of development.
This document discusses the benefits that YouTube provides as a communication tool for non-profits. It notes that YouTube can help non-profits gain a web presence by ranking highly in search engines. It also highlights that YouTube allows non-profits to share videos which are more engaging than written or audio content alone. Additionally, YouTube provides features for non-profits like branded channels, promoted placement, and fee-free donations through Google Checkout. One non-profit example raised $10 million through their YouTube channel by providing clean water access to thousands.
This document discusses 101 mistakes that FINN.no learned from in running Apache Kafka. It begins with an introduction to Kafka and why FINN.no chose to use it. It then discusses FINN.no's Kafka architecture and usage over time as their implementation grew. The document outlines several common mistakes made including not distinguishing between internal and external data, lack of external schema definition, using a single configuration for all topics, defaulting to 128 partitions, and running Zookeeper on overloaded nodes. Each mistake is explained, potential consequences are given, better solutions are proposed, and what FINN.no has done to address them.
101 mistakes FINN.no has made with Kafka (Baksida meetup)Henning Spjelkavik
1. The document summarizes 101 mistakes that Finn.no has made with Kafka. It discusses various configuration mistakes and operational mistakes made when initially adopting and using Kafka, and the consequences of those mistakes.
2. Common mistakes included not considering backwards compatibility of Kafka versions, treating Kafka like a database, not properly defining schemas, and not understanding client-side rebalancing.
3. Finn.no's solutions to address the mistakes included running multiple Kafka clusters during a migration, using fewer Kafka partitions as a default, and adopting better configuration practices tailored to their use cases.
Arena and TV-production - at IOF Open Technical Meeting in Lavarone 2014Henning Spjelkavik
This document discusses options for producing live audio and video streams of orienteering events to engage spectators watching from home. It presents several cases ranging from low-cost audio-only streaming to full television broadcast production. Case 1 involves using a webcam and streaming platform for a very low-cost video option. Case 2 adds additional cameras and video mixing software for a small multi-camera production. Case 3 describes using professional video switchers and cameras for an in-arena video production. Case 4 involves using a broadcast television production vehicle and pre-produced graphics for a true broadcast-quality live TV show. Examples of previous successful orienteering event live streams and broadcasts are also provided.
Hystrix is a latency and fault tolerance library used to isolate points of access to remote systems, services and 3rd party libraries, stop failures from cascading, and enable resilience in complex distributed systems. The presentation covered how to create Hystrix commands to wrap calls to external dependencies, use monitoring and dashboards to monitor circuit breaker states and metrics, and examples of how Finn has used Hystrix including request collapsing to batch calls. Key learnings included that graceful degradation is an important mindset change, nested commands can work but require care, and errors detected client-side with Hystrix may not always require application restarts.
The document discusses 101 mistakes that can be made when configuring Kafka. Some of the key mistakes discussed include:
1) Not distinguishing between internal and external data when publishing to Kafka topics
2) Not defining schemas for Kafka data externally such as in a schema registry
3) Using the same Kafka configuration for all topics and clients instead of tailoring configurations based on individual needs
4) Defaulting all topics to 128 partitions without considering actual throughput needs
5) Deploying Kafka in production on overloaded nodes that were intended for proof-of-concept use only
Hles 2021 Digital transformation - How to use digital tools to improve our ev...Henning Spjelkavik
This document discusses various tools and strategies for remote collaboration, communication, and document sharing. It provides recommendations for online meeting platforms like Zoom, Google Meet, and Microsoft Teams. It also reviews options for cloud-based document storage and sharing, including Google Drive, Dropbox, and Box. Finally, it considers virtual solutions for remote participation in events like races and trainings.
10 years of microservices at finn.no - why is that dragon still here (ndc o...Henning Spjelkavik
Over the past 10 years, FINN transitioned their monolithic Java application built on a Sybase database to a microservices architecture running on PostgreSQL, Kafka and Kubernetes. They broke the monolith into independent services but still struggled with dependencies on the legacy Sybase database. They learned it takes a long time to fully migrate and should focus on delivering value incrementally. While the transition is still ongoing, they have made major progress deploying new services and migrating data and are now 93% in Kubernetes with the goal of moving completely to the cloud.
How FINN became somewhat search engine friendly @ Oslo SEO meetup 2018Henning Spjelkavik
Last week FINN.no received 1 million visits from Google searches, generating 15 million pageviews. This was mostly from branded searches for "FINN" and keywords. The site wanted to improve its search engine optimization to attract more long-tail traffic. Issues identified included wasted pages, missing titles and descriptions, pages blocked from crawling, and missing structured data. Fixes such as allowing crawling of category pages, adding titles and descriptions, and correcting redirect issues led to an immediate 50-300% increase in clicks from branded and unbranded searches.
An approach to it in a high level event - IOF HLES 2017Henning Spjelkavik
This document discusses IT considerations for organizing a high-level orienteering event like the World Orienteering Championships (WOC). It recommends defining IT requirements upfront in a contract to ensure quality delivery. Previous WOCs are reviewed to show how different organizers sourced IT services like timing, results, GPS tracking, and TV graphics. Options include buying a full-service package, renting equipment with consultants, or splitting tasks between in-house and outsourced teams. Proper project management is key - appointing a director, timeline, testing, and clear responsibilities. Live coverage adds complexity versus regular races and requires real-time data delivery to spectators. Fair competition for athletes must take priority in system design.
2. HVA SKAL DU PASSE PÅ? BORGS SKALA
Er du normalt frisk, har du bare godt av å trene for å Svært lett 6
komme i form. Men er du i tvil om helsetilstanden din, 7
eller er det svært lenge siden du har mosjonert, så ta en Meget lett 8
samtale med fastlegen din. Det samme gjelder om du 9
føler spesielt ubehag når du begynner med treningen. Ganske lett 10
Dersom du starter helt utrent, er den viktigste arbeids- 11
oppgaven å holde igjen og ikke bli for ivrig når du merker Litt anstrengende 12
fremgangen og blir i bedre form. Nervesystemet reagerer 13
raskt på treningen, slik at teknikken bedres. også hjerte/
Anstrengende 14
kretsløp og muskulatur reagerer forholdsvis raskt. Du vil
15
derfor føle at du er i stor fremgang og kan klare mer og
Svært anstrengende 16
hardere trening. Men de ”passive strukturene” (sener,
leddbånd og ledd) trenger lengre tid til å tilpasse seg 17
belastningene. For å unngå skader og overbelastninger, Ekstremt anstrengende 18
er det derfor viktig med en forsiktig progresjon i starten 19
og de første månedene!
HVOR HARDT SKAL DU TRENE?
I utholdenhetstrening har svensken Gunnar Borg Det er også vanlig å bruke puls (antall hjerteslag pr minutt)
utarbeidet en skala for å vurdere hvor hard en for å angi treningsintensitet. Puls kan telles på håndleddet i
belastning er. Det innebærer at utøveren selv oppgir et 15 sek og ganges med 4. Best måles den med en
tall på en skala som svarer til hvor hard innsatsen elektronisk pulsmåler, som etter hvert er blitt vanlig. For å kunne
oppleves. I et treningsopplegg kan skalaen være en god angi presis treningsintensitet, må en kjenne hvilepuls og
veiledning om intensiteten i treningen. Mosjonister vil stort maksimalpuls. Maksimalpulsen synker med økende alder, og
sett trene i området 10 til13, og den belastningen gir god varierer også noe med hvilken idrett en trener i.
helseeffekt! Mer seriøst satsende løpere må også trene Å belaste forholdsvis utrente for å finne makspulsen, er ikke
noe med større belastninger, men selv disse vil ha tilrådelig. Det brukes forskjellige hjelpeutregningsregler som nok
mesteparten av sin trening på det moderate nivået som passer for de fleste, men som for enkelte kan avvike mye.
mosjonistene bruker. Vi presenterer en pulstabell der det i i noen grad er tatt hensyn
I de treningsoppleggene som presenteres, angis til hvilepuls og aktivitet. tabellen viser passende trenings-
intensiteten etter Borgs skala. Det er viktig at du er ærlig intensitet for mosjonister og tilsvarer anslagsvis 12-13 på Borgs
i din vurdering av hvor hard treningen er. Spesielt uheldig skala. Dette er en intensitet som for de fleste er tilstrekkelig for å
er det om du skal være ”tøff” og trener hardere en få god helsegevinst.
skalaen tilsier.
PULSTABELL FOR MOSJONSTRENING (JOGGING/LØPING )
Hvilepuls Under 30 år 30-39 år 40-49 år 50-59 år 60-69 år over 70 år
Under 60 145 145 140 135 130 125
60-69 150 150 145 140 130 130
70-79 150 150 145 140 135 130
80-89 155 150 145 140 135 130
90-100 155 155 150 145 140 135
2
3. 8 UKERS JOGGEPROGRAM FOR BEGYNNERE
Etter å ha fulgt programmet, bør du kunne fullføre et UKE 5 1.dag Jogg 1 km (Borg 10), gå 500m
mosjonsløp på 5 km på en grei måte! Jogg 1km (Borg 11), gå 500m
Jogg 1 km (Borg 10)
UKE 1 1. dag Jogg 100m (Borg10), gå 100m-fire ganger Tøyninger
Jogg 200m (Borg10), gå 200m-to ganger 2. dag Jogg 2 km (Borg 10), gå 500m
Jogg 100m (Borg10), gå 100m- to ganger Jogg 2 km (Borg 11)
Tøyninger Tøyninger
2. dag Jogg 100m (Borg 10), gå 100m-fire ganger 3. dag Jogg 3 km (Borg 10), gå 500m
Jogg 300m (Borg 10), gå 300m Jogg 1km (Borg 11)
Jogg 100m (Borg 10), gå 100m-fire ganger Tøyninger
Tøyninger
3. dag Jogg 100m (Borg 10), gå 100m-fire ganger UKE 6 1.dag Jogg 1 km (Borg 10)
Jogg 200m (Borg 10), gå 200m-to ganger Jogg 2 km (Borg 11)
Jogg 300m (Borg 10), gå 300m Jogg 1 km (Borg 10)
Jogg 100m Tøyninger
Tøyninger 2.dag Jogg 1 km (Borg 10)
Jogg 1 km (Borg 11)
UKE 2 1. dag Jogg 200m (Borg 10), gå 200m-to ganger Jogg 1 km (Borg 10)
Jogg 300m (Borg 10), gå 300m-to ganger Jogg 1 km (Borg 11
Jogg 500m (Borg 10) Jogg 1 km (Borg 10)
Tøyninger Tøyninger
2. dag Jogg 200m (Borg 10), gå 200m-fire ganger 3.dag Jogg 1 km (Borg 11)
Jogg 500m (Borg 10), gå 300m-to ganger Jogg 2 km (Borg 12)
Tøyninger Jogg 1 km (Borg 11)
3. dag Jogg 200m (Borg10), gå 200m-to ganger Tøyninger
Jogg 500m (Borg10), gå 300m
Jogg 300m (Borg 10), gå 300m-to ganger UKE 7 1.dag Jogg 1 km (Borg 12)
Tøyninger Jogg1 km (Borg11)
Jogg 2 km (Borg 12)
UKE 3 1. dag Jogg 500m (Borg 11),gå 300m Tøyninger
Jogg 1 km (Borg 10),gå 500m 2.dag Jogg 1 km (Borg12)
Jogg 500m (Borg 11) Jogg 1 km (Borg11)
Tøyninger Jogg 1 km (Borg 12)
2. dag Jogg 1 km (Borg 10), gå 500m Jogg 1 km (Borg 11)
Jogg 1 km (Borg 11), gå 500m Jogg 1 km (Borg 12)
Jogg 500m (Borg 10) Tøyninger
Tøyninger 3. dag Jogg 1 km (Borg 12)
3. dag Jogg 2 km (Borg 10), gå 500m Jogg 2 km (Borg 13)
Jogg 1km(Borg 11) Jogg 1 km (Borg 12)
Tøyninger Tøyninger
UKE 4 1. dag Jogg 1km (Borg 10), gå 500m UKE 8 1. dag Jogg 3 km (Borg 12)
Jogg 1 km (Borg 11), gå 500m Jogg 2 km (Borg 13)
Jogg 1km (Borg 10) Tøyninger
Tøyninger 2. dag Jogg 2 km (Borg 12)
2. dag Jogg 2 km (Borg 10), gå 500m
Jogg 2 km (Borg 13)
Jogg 1 km (Borg 11)
Jogg 2 km (Borg 12)
Tøyninger
Tøyninger
3. dag Jogg 3 km (Borg 10)
3. dag Fartslek – varierende, jevne, rolige drag
Tøyninger
fra jogg til noen raskere småspurter, gjerne
i terreng, til sammen ca 4 km. Avslutt med
1 km jogg (Borg 12). Tøyninger
Fra uke 6 forsøker du altså å ikke ha gå-pauser.
Synes du det blir unødig hardt, så legg inn så lange
pauser som du trenger!
3
4. 8 UKERS JOGGEPROGRAM
FOR DEN SOM ER LITT I FORM
Har du fullført dette programmet, kan du delta i mosjonsløp på 10 km. noen uker ut i programmet! Men husk at det er meningen at du skal ha en
Føler du at treningsforslagene er for lette i begynnelsen, kan du starte moderat begynnelse og en forsiktig progresjon.
1. dag 2. dag 3. dag
UKE 1 Oppvarming Oppvarming Oppvarming
Jogg 1 km (Borg 13), gå Jogg 2 km (Borg 13), gå Jogg 3 km (Borg13), gå
500m (Borg 9-10) 500m (Borg 9-10) 500m (Borg9-10)
Jogg 1 km (Borg 13), gå Jogg 2 km (Borg 13) Jogg 1 km (Borg 13)
500m (Borg 9-10) Tøyninger Tøyninger
Jogg 1 km (Borg 13)
Tøyninger
UKE 2 Oppvarming Oppvarming Oppvarming
Jogg 1 km (Borg 12) Jogg 1 km (Borg 12) Jogg 1 km (Borg 12)
Jogg 2 km (Borg 13) Jogg 1 km (Borg 13) Jogg 2 km (Borg 13)
Jogg 1 km (Borg 12) Jogg 1 km (Borg 12) Jogg 1 km (Borg 12)
Tøyninger Jogg 1 km (Borg 13) Tøyninger
Jogg 1 km (Borg 12)
Tøyninger
UKE 3 Oppvarming Oppvarming Oppvarming
Jogg 1 km (Borg 13) Jogg 1 km (Borg 13 Jogg 1 km (Borg 12)
Jogg 1 km (Borg12) Jogg 1 km (Borg 12) Jogg 2 km (Borg 13)
Jogg 2 km (Borg 13) Jogg 1 km (Borg 13) Jogg 1 km (Borg 12)
Tøyninger Jogg 1 km (Borg 12) Tøyninger
Jogg 1 km (Borg 13)
Tøyninger
UKE 4 Oppvarming Oppvarming Oppvarming
Jogg 3 km (Borg 12) Jogg 2 km (Borg 12) Fartslek – jevne, rolige drag
Jogg 2 km (Borg 13 Jogg 2 km (Borg 13) 4 km (Borg 10-13)
Tøyninger Jogg 2 km (Borg 12) Jogg 1 km (Borg 12)
Tøyninger Tøyninger
UKE 5 Oppvarming Oppvarming Oppvarming
Jogg 5 km (Borg 13) Jogg 3 km (Borg 12) Fartslek-jevne rolige drag
Tøyninger Jogg 3 km (Borg 13) 5 km (Borg 10-13)
Jogg 2 km (Borg 12) Jogg 1 km (Borg 12)
Tøyninger Tøyninger
UKE 6 Oppvarming Oppvarming Oppvarming
Jogg 8 km (Borg 12) Jogg 4 km (Borg 12) Fartslek – jevne, rolige drag
Tøyninger Jogg 4 km (Borg 13) 6-8 km (Borg 10-13)
Tøyninger Tøyninger
UKE 7 Oppvarming Oppvarming Oppvarming
Jogg 9 km (Borg 12) Jogg 5 km (Borg 12) Fartslek – jevne, rolige drag
Tøyninger Jogg 5 km (Borg 13) 8 km (Borg 11-13)
Tøyninger Tøyninger
UKE 8 Oppvarming Oppvarming Oppvarming
Jogg 10 km (Borg 12-13) Jogg 5 km (Borg 13) Fartslek – jevne, rolige drag
Tøyninger Jogg 5 km (Borg 13) 8-10 km (Borg 11-13)
Tøyninger Tøyninger
Dersom du fortsetter treningen på det nivået som de siste ukene i pro- Oppvarmingen til denne treningen kan gjerne bestå av at du jogger rolig
grammet, opprettholder du en meget god mosjonsform! Har du lengre noen minutter og så tar noen lette tøyningsøvelser og rister løs.
treningsavbrekk, kan du starte opp noen uker tilbake i programmet. Oppvarming til konkurranser og intens trening bør være mer omfattende.
Merk deg at selv om du holder deg på samme nivå i Borgs skala, vil det
bedre treningsgrunnlaget gjøre at du får en naturlig utvikling med større
fart i joggingen!
4
5. CMYK RGB CMYK RGB
Cyan= 100% R= 0 Cyan= 5% R= 213
Magenta= 0% G= 98 Magenta= 10% G= 205
Gul= 0% B= 138 Gul= 17% B= 192
Sort= 50% Sort= 15%
Negativ logo
Bokstavene er hvite mens streken er i grått som vist over
5
6. LØPSTRENINGSPROGRAM FOR GODE
MOSJONSLØPERE
UKE 1 1. dag Rolig langkjøring 30 min (Borg11) UKE 5 1.dag Rolig langkjøring 50 min (Borg 12)
Tøyninger Tøyninger
2. dag Rolig langkjøring 20 min (Borg 11),deretter 2.dag Fartslek 40 min, jevne, rolige drag
2x2min raskere løping (Borg 13) med 1 min (Borg 11-14)
rolig jogg i mellom (Borg 8-9),rolig Tøyninger
langkjøring 10 min (Borg11) 3. dag Oppvarming 10 min lett jogg og
Tøyninger tøyninger.
3. dag Rolig langkjøring 45 min (Borg11) Langkjøring 30 min (Borg 13)
Tøyninger Tøyninger
4. dag Oppvarming 10 min med lett jogg og 4. dag Oppvarming 10 min lett jogg og
Intervall 4x3 min med løp (Borg 14) tøyninger. Intervall 12x1 min med
og med 1 min pause med rolig gange. løp (Borg 14) og med 45-60 sek
Lett jogg i 10 min pause med rolig gange.
Tøyninger Lett jogg 10 min
Tøyninger
UKE 2 1. dag Rolig langkjøring 30 min (Borg 11)
Tøyninger UKE 6 1. dag Rolig langkjøring 50 min (Borg 12)
2. dag Rolig langkjøring 25 min (Borg 11), Tøyninger
deretter 2x2 min raskere løping (Borg 13) 2. dag Fartslek 40 min, jevne rolige drag
med 1 min rolig jogg i mellom (Borg 8-9), (Borg 11-14)
rolig langkjøring 10 min (Borg 11) Tøyninger
Tøyninger 3. dag Oppvarming 10 min lett jogg og
3. dag Rolig langkjøring 45 min (Borg 11) tøyninger.
Tøyninger Langkjøring 30 min (Borg 13)
4. dag Oppvarming 10 min med lett jogg og Tøyninger
tøyninger. Intervall 5x3 min med løp 4. dag Oppvarming 10 min lett jogg og
(Borg 14) og med 1 min pause med rolig tøyninger. Intervall 12x1 min
gange. Lett jogg 10 min med løp (Borg14) og med 45-60 sek
Tøyninger pause med rolig gange. Lett jogg 10 min
Tøyninger
UKE 3 1.dag Rolig langkjøring 35 min(Borg 11)
Tøyninger UKE 7 1. dag Rolig langkjøring 50-60 min (Borg 12)
2.dag Rolig langkjøring 25 min (Borg 11), Tøyninger
deretter 3x2 min raskere løping (Borg13) 2. dag Fartslek 45 min med varierende drag,
med 1 min rolig jogg i mellom (Borg 8-9), noen korte, raske og noen lengre
rolig langkjøring 10 min (Borg 11) (Borg 11-14)
Tøyninger Tøyninger
3. dag Rolig langkjøring 50 min(Borg11) 3. dag Oppvarming 10 min lett jogg og
Tøyninger tøyninger. Langkjøring 30 min (Borg 13-14)
4. dag Oppvarming 10 min med lett jogg og Tøyninger
tøyninger. Intervall 6x3min med løp 4. dag Oppvarming 10 min lett jogg og
(Borg 14) og med 1 min pause med rolig tøyninger. Intervall 8x2 min med løp
gange. Lett jogg 10 min (Borg 14) med 60-90 sek pause med
Tøyninger rolig gange. Lett jogg 10 min
Tøyninger
UKE 4 1. dag Rolig langkjøring 40 min (Borg11)
Tøyninger UKE 8 1. dag Rolig langkjøring 50-60 min (Borg12)
2. dag Rolig langkjøring 25 min (Borg 11), Tøyninger
deretter 3x2 min raskere løping (Borg 13) 2. dag Fartslek 45 min med varierende drag,
med 1 min rolig jogg i mellom (Borg8-9), gjerne noen raske i motbakke og noen
rolig langkjøring 10 min (Borg11) rolige, lengre (Borg11-14)
Tøyninger Tøyninger
3. dag Rolig langkjøring 50 min (Borg 11) 3. dag Oppvarming 10 min lett jogg og
Tøyninger tøyninger. Langkjøring 30-40 min (Borg 13-14)
4. dag Oppvarming 10 min med lett jogg og Tøyninger
tøyninger. Intervall 10x 1min med løp 4. dag Oppvarming 10 min lett jogg og tøyninger.
(Borg14) og med 45-60 sek pause Intervall 12x1 min med løp (Borg 14) og med
med rolig gange. Lett jogg 10 min 45-60 sek pause med rolig gange.
Tøyninger Lett jogg 10 min
Tøyninger
6
7. Rolig langkjøring og langkjøring er jevn løping over lengre distanser,
der intensiteten(farten) disse to treningsformene. Fartslek er løp over
lengre distanser, helst i terreng eller mykt underlag, der du varierer
farten og lengden på dragene avhengig av lyst, terreng og om du
vektlegger å trene opp utholdenheten eller å bli raskere.
Dette programmet kan passe for trening i vår og sommersesongen.
Når trening de 8 ukene er gjennomført, kan du fortsette trening på
uke 6 til 8-nivået. om vinteren kan du gjerne løpe noe roligere og
kombinere løpingen med skiturer. Ønsker du å trene mer omfattende
med flere ukentlige treningsdager,anbefales å la det være rolig
langkjøring eller fartslek i terreng.
TØYNINGSPROGRAM
Som ledd i oppvarming og etter treningen er det fornuftig å tøye
de store muskelgruppene som brukes i løp. Vi tar her med noen få,
enkle øvelse som lett kan gjøres utendørs. Øvelsene gjøres ved å
tøye gradvis og jevnt og stillingen holdes gjerne i 30 sek. Rist løs
etter tøyingen. tøy selvsagt begge bein.
1.BAKSIDEN AV LEGGEN
Skyv hoften frem og press bakre hæl
langsomt mot underlaget. Hold stillingen.
Bøy også bakre kne med hælen i bakken
for å tøye dype leggmuskler.
2. FREMSIDEN AV LÅRET
Skyv hoften frem og dra foten langsomt
opp. Hold stillingen.
3.BAKSIDEN AV LÅRET
Ha føttene fra hverandre, knærne
strake, hendene sammen bak
ryggen.Bøy i hofta med strak
overkropp. Hold stillingen.
3. HOFTEMUSKULATUREN
Et bein godt fremfor det andre,
bakre kne i underlaget.
Knip sammen i baken og press
hofta frem slik at du kjenner
strekken på fremsiden av hofta.
treningsoppleggene er utarbeidet av Kristen Damsgaard
Dersom du vil ha større utfordringer i lange løp, anbefales:
Grete Waitz: ”LØP DIN EGEN MARAtoN” Kagge Forlag(2008)
,
Er du i aldersgruppen 50 til 90, kan du få gode aktivitetsråd i :
Kristen Damsgaard, Peter F Hjort, Dieter Lagerstrøm: ”I FoRM EttER 50” Kagge forlag (2009)
,
Ønsker du å satse seriøst på konkurranseløping, anbefaler vi deg å ta kontakt med en friidrettsklubb!
Fornebuløpets arrangører:
Samarbeidspartner:
Vi har mer info om
Fornebuløpet
på vår hjemmeside:
www.fornebulopet.no
7