In the middle of November my club Wing started the common trainings towards the new season, after a few weeks with less organized training in the end of October and beginning of November. We have usually 5 - 7 common trainings during a week in the winter. It was good ski-conditions in Trondheim the first weeks of November, but the last month it has been very little snow and good conditions for running and orienteering-training.
Each Monday morning we have an indoor-training witch is lead by Frank Brissach, the former trainer of the Olympic Champion on 800 m in Atlanta; Vebjørn Rodal. There we have focus on running-technique, strength and elasticity. This is the 7th season he is leading this type of training for us, and I think it’s one of the main reasons why I have been a much better runner during the last years. Monday evening we have a short orienteering-technical training with head-lamp together with all the young runners in the club.
One of the most important sessions in the week is on Wednesday, when we are running intervals at an indoor track in Leangen ice-hall. The length of the intervals is varying, but 1000 m is quite usual. The speed in most of the intervals is usually not so high on this time of the year, but it will increase towards the competition-season.
Thursday evening we are training in stairs together with track-runners. We are running and jumping up the stairs in different ways. This is the same type of training the Norwegian cross country skiers have had success with this season. The two best in the overall WC Eldar Rønning and Tor Arne Hetland have started with this sort of training before this season. After we have trained in the stairs we also have some general strength-training.
Friday we are training sprint-intervals on track. 150 meters with high speed and long breaks are usual, but we have also been training in up-hill outdoor.
On Saturdays Wing are trying to organize orienteering-trainings in terrains with not to much snow. This has been quite successful so long because it has been very little snow far this winter in the forest. Wing had a local training-camp in Trondheim the second weekend in December. We lived at home, but trained all sessions during the weekend together. You can see the map from a one-man-relay we had to the right.
Sunday we have a long an easy running (or skiing if it is snow) at around 2 hours. In addition to the common Wing-trainings I have some easy running or skiing sessions and some strength-trainings alone or with friends during the week.