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    <title>klevstul</title>
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      <pubDate>Thu, 09 Feb 2012 16:35:00 -0800</pubDate>
      <title>RIP // End Of Blog</title>
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        <![CDATA[<p>
	<div>This blog has been replaced by&nbsp;<a href="http://klevstul.blogspot.com">klevstul.blogspot.com</a> and no new posts will be found here...</div>
<p />
<p>&nbsp;</p>
<div><strong>
</strong><div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
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<div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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        <posterous:firstName>Frode</posterous:firstName>
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        <posterous:displayName>Frode Klevstul</posterous:displayName>
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      <pubDate>Sun, 08 Jan 2012 09:20:58 -0800</pubDate>
      <title>Running in Pictures (2011)</title>
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        <![CDATA[<p>
	<div><div><b>2011 Racing in Photos</b></div><div><i>pictures from some of my races last year</i></div><br /></div><div><div class='p_embed p_image_embed'>
<a href="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/DX47xCtqQKtaOvDQAegQVFCZminrlaxTCTneYvi6XzkZQPFRiQ5U3AuYNR7q/k000.jpg"><img alt="K000" height="29" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/vdxIYiBEEZgfhHp9fMgk3Vo5zRTcaA4DlHzbfoA78W0ofsK3C2f4koVpgOyh/k000.jpg.scaled.500.jpg" width="500" /></a>
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<br /> </div><p /><div><div>Råskinnet : <a href="http://flic.kr/s/aHsjvgaH2Y" target="_blank">http://flic.kr/s/aHsjvgaH2Y</a></div><div>Holmenkollstafetten : <a href="http://flic.kr/s/aHsjuMN9vy" target="_blank">http://flic.kr/s/aHsjuMN9vy</a></div> <div> Fornebuløpet : <a href="http://flic.kr/s/aHsjuUCiqo" target="_blank">http://flic.kr/s/aHsjuUCiqo</a></div><div>Norway Cross : <a href="http://flic.kr/s/aHsjuKpuZn" target="_blank">http://flic.kr/s/aHsjuKpuZn</a></div><div> Karlstad Stadslopp : <a href="http://flic.kr/s/aHsjv1rYqM" target="_blank">http://flic.kr/s/aHsjv1rYqM</a></div> <div>St. Hansgaloppen : <a href="http://flic.kr/s/aHsjw3mzSW" target="_blank">http://flic.kr/s/aHsjw3mzSW</a></div><div>Kristinaløpet : <a href="http://flic.kr/s/aHsjw3mVZS" target="_blank">http://flic.kr/s/aHsjw3mVZS</a></div> <div>Sognsvann Rundt Medsols : <a href="http://flic.kr/s/aHsjvBSG1D" target="_blank">http://flic.kr/s/aHsjvBSG1D</a></div> <div>Nordmaraka Halvmaraton : <a href="http://flic.kr/s/aHsjvnnHKL" target="_blank">http://flic.kr/s/aHsjvnnHKL</a></div><div>Rødtangen Rundt : <a href="http://flic.kr/s/aHsjw3nhWA" target="_blank">http://flic.kr/s/aHsjw3nhWA</a></div> <div>Gressholmen Rundt : <a href="http://flic.kr/s/aHsjvvDiyr" target="_blank">http://flic.kr/s/aHsjvvDiyr</a></div> <div>Kongsvinger Halvmaraton : <a href="http://flic.kr/s/aHsjvRojTR" target="_blank">http://flic.kr/s/aHsjvRojTR</a></div><div>Kodalmila : <a href="http://flic.kr/s/aHsjw7cUE5" target="_blank">http://flic.kr/s/aHsjw7cUE5</a></div> <div>Nordmarkstravern : <a href="http://flic.kr/s/aHsjw9eQQi" target="_blank">http://flic.kr/s/aHsjw9eQQi</a></div> <div>Drammensmaraton : <a href="http://flic.kr/s/aHsjw9fe1n" target="_blank">http://flic.kr/s/aHsjw9fe1n</a></div><div>Oslo Maraton : <a href="http://flic.kr/s/aHsjwoWcd4" target="_blank">http://flic.kr/s/aHsjwoWcd4</a></div> <div>Oslos Bratteste : <a href="http://flic.kr/s/aHsjws2foA" target="_blank">http://flic.kr/s/aHsjws2foA</a></div> <div>Nøklevann Rundt : <a href="http://flic.kr/s/aHsjwv1GPh" target="_blank">http://flic.kr/s/aHsjwv1GPh</a></div><div>Hytteplanmila : <a href="http://flic.kr/s/aHsjwE3ezG" target="_blank">http://flic.kr/s/aHsjwE3ezG</a></div> <div>Lørenskog halvmaraton : <a href="http://flic.kr/s/aHsjxTJRZt" target="_blank">http://flic.kr/s/aHsjxTJRZt</a></div> <div>Sørumsand Vinterkarusell : <a href="http://flic.kr/s/aHsjxTKf4H" target="_blank">http://flic.kr/s/aHsjxTKf4H</a></div><div>Jessheim Vintermaraton : <a href="http://flic.kr/s/aHsjxTKCva" target="_blank">http://flic.kr/s/aHsjxTKCva</a></div> <p /><div>Bonus:</div><div>Lyseren Rundt : <a href="http://flic.kr/s/aHsjvwnWzk" target="_blank">http://flic.kr/s/aHsjvwnWzk</a></div> </div><p /><p /><div><i><b>Disclaimer:</b> Not all photos are taken by me. If you find any photos not taken by me, without crediting of the photographer, please do inform me and I will update these.</i></div> <p /><br /><div><b /><div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><b>[k]</b></span></span></div><p /><div style="font-weight: normal;"> <span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" /></span></div>             <a href="http://www.vxg.com" target="_blank">www.vxg.com</a></div>
	
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        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
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      <pubDate>Sat, 07 Jan 2012 09:55:00 -0800</pubDate>
      <title>10km test at Bislett (2012)</title>
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        <![CDATA[<p>
	<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/BTX1oS2uq03sfD1XMnJbHiOasJMEOhubgdsMLER3Mek4CD5bkLituKx6cguJ/k000.jpg"><img alt="K000" height="792" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/U170PHJhUZsAki4ruElsULp1IKh3D8pG9rz0U4t0GtFjjo86UW0BNQArnujf/k000.jpg.scaled.500.jpg" width="500" /></a>
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<div><em><span style="font-size: xx-small;">Espen, the organiser, in his sweet VXG.com running tee.</span></em></div>
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<div>This year's first "race" was done today. Mr Espen "Mosjonisten" Ringom organised the event at Bislett stadium (&nbsp;<a href="http://en.wikipedia.org/wiki/Bislett_Stadion">http://en.wikipedia.org/wiki/Bislett_Stadion</a>&nbsp;) and around 30 (?) people joined. It was only a test run, but I tried running a "fast" (yes, everything is relative) and even pace. Only managed to warm-up for three minutes so I had to use the first round as a warm-up as well. Each round is 546 meters, hence 10 km is a bit more than 18 rounds. Since I ran in the second lane, and that being 550 meters (correct me if I'm wrong)I ran about 73 meters extra (+11 seconds in 4:11 pace - <a href="http://goo.gl/4CEPs">http://goo.gl/4CEPs</a>). Anyways, the time I got, running in whatever lane, was <strong>41:49</strong>. And guess what, it was even a season best!</div>
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<div><div class='p_embed p_image_embed'>
<img alt="Image" height="524" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/iDqpjPfzAByGQOyDAnDnfiev2TPbPB5pdughilfnXK02L5JUydKNjHnaZWYT/image.png" width="337" />
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<div><strong>ref:</strong></div>
<div><a href="http://connect.garmin.com/activity/139574503">http://connect.garmin.com/activity/139574503</a></div>
<div>espen ringom :&nbsp;<a href="http://goo.gl/WmKmV">http://goo.gl/WmKmV</a></div>
<div>frode monsen : &nbsp;<a href="http://goo.gl/3L1q2">http://goo.gl/3L1q2</a></div>
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<div style="font-weight: normal;"><strong> </strong>
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<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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      <pubDate>Fri, 16 Dec 2011 07:27:00 -0800</pubDate>
      <title>Rejected by Seven</title>
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<div><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Rejected x7</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">-------------</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">&nbsp;</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Before I went on a seven day trip to Madeira a friend of mine asked if I wanted a challenge. I do like challenges, hence I answered yes, without knowing what the challenge would be like. After I accepted I was told that once every day, for seven days, I had to put myself in a position where the goal was to get rejected, in one way or another. The purpose of this challenge was to train myself on how to handle being rejected by other people. Below is what I did.</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">&nbsp;</span><br /><span style="font-size: 15px; font-family: Courier New; font-weight: bold; text-decoration: none; vertical-align: baseline;">Day one : 3rd of December : A room with a view : FAILURE</span><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">&nbsp;</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">I decided to start soft, doing something easy. After I checked into the hotel in Funchal I was not completely happy about looking straight into another apartment block. I went back down to the reception and asked if I could get a room with a sea view in stead. The answer was yes, as long as I payed a bit extra. I payed the money, changed rooms knowing the first day's challenge had been a very weak one. Not even sure if it did qualify as a proper task.</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">&nbsp;</span><br /><span style="font-size: 15px; font-family: Courier New; font-weight: bold; text-decoration: none; vertical-align: baseline;">Day two : 4th of December : Dine with me : SUCCESS</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Due to my weak start I decided to go for a proper challenge on the second day. While strolling in the city I walked up to a girl outside a shop, asking her if she knew of any cafes around with Internet access. She politely recommended one to me. The I asked her if she knew of a good restaurant she could recommend. She thought for a while, then suggested one place to me. I asked her if she would like to join me there for dinner later that night. She very quickly answered "No. By the way I have a boyfriend."</span><p /> <span style="font-size: 15px; font-family: Courier New; font-weight: bold; text-decoration: none; vertical-align: baseline;">Day three : 5th of December : Load that site : SUCCESS</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">While being at a shopping centre I walked up to one guy working on his laptop.</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>Excuse me Sir.</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Him: "<em>Yes?</em>"</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: (pointing at the computer) "<em>Are you online?</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Him: "<em>Yes.</em>"</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>Would you be able to do me a favour?</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Him: (just looking at me)</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>Could you please try to load a site for me?</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Him: (pointing at the waiter of the cafe)</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Silence.</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>Don't you speak English?</em>"</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Him: "<em>No.</em>"</span><p /> <span style="font-size: 15px; font-family: Courier New; font-weight: bold; text-decoration: none; vertical-align: baseline;">Day four : 6th of December : Area Militar : SUCCESS</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Two days earlier I came across a trail that lead me inside a military compound while running. To get inside I had to climb a fence. However I first thought the place was some kind of military museum from WWII, and not at all a restricted area. I chilled out on top of a hill, inside this compound, taking pictures of some old weapons and different old buildings. Only when I followed an asphalt road going down from the hill I realised it was a closed off area. A sign read &ldquo;Area Militar&rdquo;. However I only saw one person around, the guard at the front gate. I managed to run straight out of the gate with no questions asked. On the 6th I decided to redo this run, and check my luck once more. I ran up the hill through the forest, climbed the fence and discovered that there now had been placed two huge containers inside the area, with explosive stickers on them. I ran to a bar I had found the other day and did some chin-ups. I got the feeling the best thing to do was to climb the fence and sneak back out in stead of running down the main road that lead straight to the main gate. However, as a challenge I decided to do the latter. While running downhill I realised there was more activity at the camp on a weekday compared to a Sunday. First I ran past a house where four strict men, all in uniforms, closely observed the lonely jogger strolling by. Then I met a bunch of military guys further down on the parking lot. I decided just to keep an even pace heading for the main gate, without looking stressed, nor looking around too much. At the main gate one guard was watching. I smiled and nodded at him, he nodded back and let me run straight past him. I could feel the entire military camp observing me, not quite understanding what was going on. Guess they all were wondering where the hell I came from. As I hit the streets outside the camp I finally managed to relax. But not for long. I heard someone yelling from behind. I pretended not hearing, just keeping the same pace. Then I heard footsteps of someone running, and more screaming in Portuguese. I turned around seeing one soldier running after me. I smiled and waved at him. He did not wave nor smile back. I walked in his direction, as I thought it was a good idea pretending I had no clue that I had done anything wrong. "<em>Hello, how are you.</em>" I said.</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Soldier: "<em>Where do you come from?</em>"</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>I come from Norway.</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Soldier: "<em>No! How did you get inside this area? Where did you come from?</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>Ah, I just ran inside.</em>"</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Soldier: "<em>How? Where did you run?</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>On the other side of the hill.</em>"</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Soldier: "<em>Where exactly?</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>I ran in a street, then up some stairs and through the bushes. I just decided to run to the top of the hill.</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">The soldier looked in the direction of a huge sign where it was written very clearly this was a military area with access for no one else but the military.</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: (pretending to be very surprised) "<em>Oh, so this area is military and I am not allowed to run here?</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Soldier: "That is right."</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>I am terribly sorry, I didn't know that.</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: (Taking his hand and shaking it) "<em>Sorry. It won't happen again.</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Soldier: "<em>It better not.</em>"</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">I turned around and continued running. I hoped the soldier had not seen the camera I was holding in my left hand. I increased the pace as soon as I was out of sight. I didn't know if more people decided to question me, and I would for sure not want them to check the pictures on my camera that I had taken from inside that place. I quickly ran off the road and down some stairs that lead into a field full of banana trees. Faster than normal I hurried towards my hotel, sticking to the small roads and tracks, worrying about the guys in green looking for the Norwegian jogger. However I luckily saw no more military personnel. And I had for sure been rejected from running there. Mission accomplished. I decided to try other running tracks the following days.</span><p /> <span style="font-size: 15px; font-family: Courier New; font-weight: bold; text-decoration: none; vertical-align: baseline;">Day five : 7th of December : Ten percent : FAILURE</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">The day&rsquo;s plan was to ask for discount when doing some shopping. First I entered &ldquo;Madeira Island Surfshop&rdquo; in my search for a new pair of shorts. When the salesperson came over asking if I needed any help, I asked him if I could get a discount if I bought something there. He immediately said that he could do adjustments of the numbers, depending on how much I bought. I found a shorts, a tee and a belt. When I payed for this I got a 10% discount. Then I went to another shop to buy a sweater. Same thing there, asked the guy behind the counter if he could give me a discount. The guy looked at his female boss, she nodded, and once more I got 10% off.</span><p /> <span style="font-size: 15px; font-family: Courier New; font-weight: bold; text-decoration: none; vertical-align: baseline;">Day six : 8th of October : Crystal bowl : SUCCESS (unfortunately)</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">I decided to do a more practical task today. I emailed my ex-wife asking her to send me an old crystal bowl I have inherited from my grandfather's mother. Unfortunately this was left, by accident, when I moved away from her. I have wanted it back for a long time, and I guess it to most people should seem reasonable for me to get it back as well. However as strange as it might seem my wife rejected sending it back to me (the entire story is long and shocking).</span><p /> <span style="font-size: 15px; font-family: Courier New; font-weight: bold; text-decoration: none; vertical-align: baseline;">Day seven : 9th of October : Melanie : FAILURE</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">While sitting at Madeira Forum eating chicken salad I decided to do the final rejection task. I had brought a map over the island just for the purpose. This time I had a plan from the start. While eating I scanned the area for my "victim", and suddenly she came. Dressed in a black uniform, seemingly working at the shopping center, hence I guessed she spoke English as well. She sat down by her self and ate dinner from McDonald&rsquo;s (bad choice if you ask me). She was young and quite pretty. I hurried and finished my food and walked over to her.</span><p /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>Excuse me, do you speak English?</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">She: "<em>A bit.</em>"</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">Me: "<em>Do you mind if I ask you a few questions about the island? I want to go on a hike to one of the mountains and am wondering which one to chose.</em>"</span><br /> <span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">She: "<em>Ah, sorry, don't know.</em>"</span><br /><span style="font-size: 15px; font-family: Courier New; text-decoration: none; vertical-align: baseline;">She smiled and laughed, and told me in her broken English that she was not from Madeira. She was from Venezuela. Her English was too poor to make any proper conversation. However she did not at all mind me talking to her, and tried helping me out. I introduced myself and asked for her name. It was Melanie. She kept smiling and laughing. I grabbed my phone and started "Google Translate", I wrote "Sorry for interrupting your meal" which came out as "Lo siento por interrumpir su comida". I read it to her. She said "no no, no problem". Then I wrote "For how long have you been in Madeira?" which was translated into "Por cu&aacute;nto tiempo ha estado en Madeira". I kept reading it, in stead of showing her the phone. She did understand though, and helped me pronouncing. She had been here for one year. Next question "For how long are you staying" was translated with "Por cu&aacute;nto tiempo te quedas". "Maybe forever" she answered. On her uniform I saw she was working with "Gold Buyers", a company I had seen in Norway as well, buying your Grandma&rsquo;s old gold watches. She told me that I should come with her and that her colleague would help me. I joined her and met her extremely helpful colleague. He told me about all the places to visit, recommending Pico Ruivo (with it's 1862m being the tallest mountain of the island), Pico do Areeiro(1818m), the Calairao do Inforno to Pico das Pedras water channel walk, the 25 fountains at Rabacal - Risco, the nice beach (or he actually did say "nice bitch") at Baia d'Abra. After several minutes of guiding I thanked them both and left the Gold Buyers stand. Mission accomplished. I failed, however it was a nice outcome to the last challenge.</span></div>
</div>
<p />
<p>&nbsp;</p>
<div><strong>
</strong><div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<p />
<p />
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<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
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    <item>
      <pubDate>Wed, 07 Dec 2011 04:02:00 -0800</pubDate>
      <title>Race Overview (2011)</title>
      <link>http://klevstul.posterous.com/race-overview-2011</link>
      <guid>http://klevstul.posterous.com/race-overview-2011</guid>
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        <![CDATA[<p>
	<div>And here is the complete list of all the running races I've participated at in 2011:</div>
<p />
<div>
<div><span style="font-size: x-small;">Fjellhamarstafetten :&nbsp;<a href="http://klevstul.posterous.com/fjellhamarstafetten-2011">http://klevstul.posterous.com/fjellhamarstafetten-2011</a></span></div>
</div>
<div><span style="font-size: x-small;">R&aring;skinnet :&nbsp;<a href="http://klevstul.posterous.com/raskinnet-2011">http://klevstul.posterous.com/raskinnet-2011</a></span></div>
<div><span style="font-size: x-small;">Sentrumsl&oslash;pet :&nbsp;<a href="http://klevstul.posterous.com/sentrumslopet-2011">http://klevstul.posterous.com/sentrumslopet-2011</a></span></div>
<div><span style="font-size: x-small;">Holmenkollstafetten :&nbsp;<a href="http://klevstul.posterous.com/holmenkollstafetten-2011">http://klevstul.posterous.com/holmenkollstafetten-2011</a></span></div>
<div><span style="font-size: x-small;">Fornebul&oslash;pet :&nbsp;<a href="http://klevstul.posterous.com/fornebulopet-2011">http://klevstul.posterous.com/fornebulopet-2011</a></span></div>
<div><span style="font-size: x-small;">Norway Cross :&nbsp;<a href="http://klevstul.posterous.com/norway-cross-2011">http://klevstul.posterous.com/norway-cross-2011</a></span></div>
<div><span style="font-size: x-small;">Hovlandsnuten Opp :&nbsp;<a href="http://klevstul.posterous.com/hovlandsnuten-opp-2011">http://klevstul.posterous.com/hovlandsnuten-opp-2011</a></span></div>
<div><span style="font-size: x-small;">Karlstad Stadslopp :&nbsp;<a href="http://klevstul.posterous.com/karlstad-stadslopp-2011">http://klevstul.posterous.com/karlstad-stadslopp-2011</a></span></div>
<div><span style="font-size: x-small;">St. Hansgaloppen :&nbsp;<a href="http://klevstul.posterous.com/st-hansgaloppen-2011">http://klevstul.posterous.com/st-hansgaloppen-2011</a></span></div>
<div><span style="font-size: x-small;">Kristinal&oslash;pet :&nbsp;<a href="http://klevstul.posterous.com/kristinalopet-2011">http://klevstul.posterous.com/kristinalopet-2011</a></span></div>
<div><span style="font-size: x-small;">Nordmarka Halvmaraton :&nbsp;<a href="http://klevstul.posterous.com/nordmarka-halvmaraton-2011">http://klevstul.posterous.com/nordmarka-halvmaraton-2011</a></span></div>
<div><span style="font-size: x-small;">R&oslash;dtangen Rundt :&nbsp;<a href="http://klevstul.posterous.com/rodtangen-rundt-2011">http://klevstul.posterous.com/rodtangen-rundt-2011</a></span></div>
<div><span style="font-size: x-small;">Gressholmen Rundt :&nbsp;<a href="http://klevstul.posterous.com/gressholmen-rundt-2011">http://klevstul.posterous.com/gressholmen-rundt-2011</a></span></div>
<div><span style="font-size: x-small;">Kongsvinger Maraton (1/2) :&nbsp;<a href="http://klevstul.posterous.com/kongsvinger-halvmaraton-2011">http://klevstul.posterous.com/kongsvinger-halvmaraton-2011</a></span></div>
<div><span style="font-size: x-small;">Kodalmila :&nbsp;<a href="http://klevstul.posterous.com/kodalmila-2011">http://klevstul.posterous.com/kodalmila-2011</a></span></div>
<div><span style="font-size: x-small;">Halvtraver'n :&nbsp;<a href="http://klevstul.posterous.com/halvtravern-2011">http://klevstul.posterous.com/halvtravern-2011</a></span></div>
<div><span style="font-size: x-small;">Drammensmaraton (1/2) :&nbsp;<a href="http://klevstul.posterous.com/nm-halvmaraton-drammen-2011">http://klevstul.posterous.com/nm-halvmaraton-drammen-2011</a></span></div>
<div><span style="font-size: x-small;">400m at Bislett :&nbsp;<a href="http://klevstul.posterous.com/400m-at-bislett-stadium">http://klevstul.posterous.com/400m-at-bislett-stadium</a></span></div>
<div><span style="font-size: x-small;">Oslo maraton (3 km) :&nbsp;<a href="http://klevstul.posterous.com/oslo-maraton-3km">http://klevstul.posterous.com/oslo-maraton-3km</a></span></div>
<div><span style="font-size: x-small;">Oslo maraton (1/2 - pacemaker) :&nbsp;<a href="http://klevstul.posterous.com/making-pace-at-oslo-maraton-2011">http://klevstul.posterous.com/making-pace-at-oslo-maraton-2011</a></span></div>
<div><span style="font-size: x-small;">Oslos bratteste :&nbsp;<a href="http://klevstul.posterous.com/oslos-bratteste-2011">http://klevstul.posterous.com/oslos-bratteste-2011</a></span></div>
<div><span style="font-size: x-small;">N&oslash;klevann Rundt :&nbsp;<a href="http://klevstul.posterous.com/noklevann-rundt-2011">http://klevstul.posterous.com/noklevann-rundt-2011</a></span></div>
<div><span style="font-size: x-small;">Hytteplanmila :&nbsp;<a href="http://klevstul.posterous.com/hytteplanmila-2011">http://klevstul.posterous.com/hytteplanmila-2011</a></span></div>
<div><span style="font-size: x-small;">L&oslash;renskog Halvmaraton :&nbsp;<a href="http://klevstul.posterous.com/lorenskog-halvmaraton-2011">http://klevstul.posterous.com/lorenskog-halvmaraton-2011</a></span></div>
<div><span style="font-size: x-small;">Jessheim Vintermaraton (1/2) :&nbsp;<a href="http://klevstul.posterous.com/jessheim-vintermaraton-2011">http://klevstul.posterous.com/jessheim-vintermaraton-2011</a></span></div>
<p />
<div><span style="font-size: x-small;">And last but not least, I've participated at Sognsvann Rundt Medsols 27 times : <a href="http://goo.gl/070La" target="_blank">http://goo.gl/070La</a></span></div>
<p />
<div>All in all 25 + 27 = <strong>52 races</strong>&nbsp;during the 2011 season.</div>
<p />
<p>&nbsp;</p>
<div><strong>
</strong><div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<p />
<p />
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      <pubDate>Wed, 07 Dec 2011 03:14:00 -0800</pubDate>
      <title>10 months of Krav Maga</title>
      <link>http://klevstul.posterous.com/10-months-of-krav-maga</link>
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	<div><div class='p_embed p_image_embed'>
<img alt="Rps20111115_211825" height="541" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/hYF1Dmqw2yTNIWXeym5kAtkUiOrUPLOU2MBNDEBFWc3l0lg4snmWHeN7ViM4/rps20111115_211825.jpg" width="373" />
</div>
</div>
<div><em><span style="font-size: xx-small;">Krav Maga waterboarding.</span></em></div>
<p />
<div>
<div>In&nbsp;February&nbsp;I started a new activity, Krav Maga (<a href="http://goo.gl/NdeGF">http://goo.gl/NdeGF</a>). Not sure if I will call it a sport as it is mainly self defence, however it is great training as well. One thing is the physical training. Doing 50 burpies or 200 squats can be tiring. 200 punches followed by 200 knees on a pillow likewise. Next to the physical aspect Krav Maga is also good training psychological wise.You are put in situations way beyond your own comfort zone. You get the chance of testing how you react to stress and pain. Not everything being fun though. I will never forget the "Ring of Pain". Me standing inside a ring of nine guys, kicking and hitting me, for one minute. My task was just to manage the pain. The result was that I got several hard kicks in my thighs and could barely walk afterwards. For more than two weeks I woke up every night due to pain in my thighs. That situation almost made me quit as it was far from fun. I can take some pain, but getting injured for two weeks due to a stupid "game" is not my thing. I also love running, and running after that episode was quite hard. I've also injured two of my fingers. Both as a result of being kicked in the hands. First time there was this one guy who missed the punching bag, I did hold, when he kicked. In stead he did hit my hand. The other time I held the bag in a stupid way, causing my thumb to get hurt when I tried holding the bag still. Another exercise worth mentioning is the "Krav Maga waterboarding". We soaked our tees in water, then one guy held it firmly over our faces so we could not see nor breath that well. At the same time we were throwing a lot of punches on a punching bag. A stressful experience simulating a feeling you might get in a real fight. We have done several exercises like that. Many very interesting, some very painful, most of them fun though.</div>
</div>
<p />
<div>I'm currently a P1 graduate (<a href="http://goo.gl/rVrVO">http://goo.gl/rVrVO</a>) and will hopefully soon reach the next, P2. I'm not sure for who long I will continue doing Krav Maga. However there is one thing that motivates me more than anything else, and that is the urge to be able to protect myself in case I one day will have to. I can't think of many other systems as easy and efficient as Krav Maga. No fanciness, just aim for the groin and run, while scanning the area of course...</div>
<p />
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
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<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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      <pubDate>Tue, 06 Dec 2011 09:34:00 -0800</pubDate>
      <title>Sognsvann Rundt Medsols (2011)</title>
      <link>http://klevstul.posterous.com/sognsvann-rundt-medsols-2011</link>
      <guid>http://klevstul.posterous.com/sognsvann-rundt-medsols-2011</guid>
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        <![CDATA[<p>
	<div><div class='p_embed p_image_embed'>
<a href="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/lbvzlCqDopea4t5UqkVeGkMoAKmOwtTtSlfaKyGmfh8Tee3BqSEaajup3Jww/Banner_topp_paa_siden.png"><img alt="Banner_topp_paa_siden" height="82" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/SPjWUe9EcLf119kP5QhnKVXafR0m3RaCUoR9goGGSC2ec3LGd5MzfxQywVVD/Banner_topp_paa_siden.png.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Another season of Sognsvann Rundt Medsols has come to an end. I participated in 27 out of 30 races. During the 27 races I did 69 rounds in total, which makes 2.6 rounds on average. The three Wednesdays I was not there I did other races. I sat a new personal best on&nbsp;3 rounds (39:56), 4 rounds (53:32) and 6 rounds (1:23:19). My plan of trying a sub 12 race was ruined by the fact that the round became a lot longer than 3258 meters due to construction work halfway into the season.</div>
<p />
<div>All in all it was another great SRM season. Hard to wait till next season, starting in April 2012. A huge thanks to Heming Leira and all the other organisers.</div>
<div><div class='p_embed p_image_embed'>
<img alt="Kommer_i_moerke_tre_ferdig" height="700" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/RYYAbyVM9DAr3R9pVfkGm37wX5xEFlHSI2WFRsr5vAcB5kknLdPG19ypXORE/Kommer_i_moerke_tre_ferdig.jpg" width="467" />
</div>
</div>
<div>
<div><em><span style="font-size: xx-small;"><span style="font-size: xx-small;">Bengt "Mr. Carl Berner" Lund (r&oslash;dt) og Frode "Triangulation Bermuda" Klevstul&nbsp;kommer oppover M&oslash;rdarbakken for aller siste gang i 2011-sesongen. Foto Lasse Wilhelmsen</span></span></em></div>
</div>
<p />
<p />
<div><strong>ref:</strong></div>
<div>summary of statistics :&nbsp;<a href="http://goo.gl/nCIIz" target="_blank">http://goo.gl/nCIIz</a></div>
<div>results :&nbsp;<a href="http://sognsvannrundtmedsols.no/resultater/">http://sognsvannrundtmedsols.no/resultater/</a></div>
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<div style="font-weight: normal;"><strong> </strong>
<div style="font-weight: normal; display: inline!important;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
</div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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      </description>
      <posterous:author>
        <posterous:userImage>http://files.posterous.com/user_profile_pics/164195/3439762896_6c3bdaef5f.jpg</posterous:userImage>
        <posterous:profileUrl>http://posterous.com/users/4afJL3AU6O5j</posterous:profileUrl>
        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
      </posterous:author>
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        <media:thumbnail height="82" width="500" url="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/SPjWUe9EcLf119kP5QhnKVXafR0m3RaCUoR9goGGSC2ec3LGd5MzfxQywVVD/Banner_topp_paa_siden.png.scaled.500.jpg" />
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    <item>
      <pubDate>Sun, 20 Nov 2011 09:58:00 -0800</pubDate>
      <title>Jessheim Vintermaraton (2011)</title>
      <link>http://klevstul.posterous.com/jessheim-vintermaraton-2011</link>
      <guid>http://klevstul.posterous.com/jessheim-vintermaraton-2011</guid>
      <description>
        <![CDATA[<p>
	<div><span style="font-size: medium;">Half marathon</span></div>
<p />
<div><div class='p_embed p_image_embed'>
<img alt="K001" height="439" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/fEUhgGel7UiGrnkNGQG2TlSBGI5GCVNaYmUjSAWrpUwqdsV8mslIa3hTgbuX/k001.jpg" width="441" />
</div>
</div>
<p />
<div>Today I completed my sixth half marathon this season. The event was Jessheim Vintermaraton. I was unsure on how fast I would manage to complete the distance, but I admit that I did have a hope to manage a new personal best. My body felt good before the start and the weather was perfect. The track was easy as well. Overall Jessheim Vintermaraton was a good event that I can recommend. As with almost all races they could have had more toilets, but I'm starting to get used to this now, annoying as it is.</div>
<p />
<div>I started off very controlled as planned. 4:27 and 4:26 on the first two kilometres. Then I increased the pace to 4:19 for the next two. It felt really good and I realised that this could become a very good day. The air felt awesome, crisp and full of O2 ready of helping my system working hard for the kilometres (yes, I do know E6 is busy with cars but I do not think that affected today's air quality that much). The fifth&nbsp;kilometre&nbsp;I got 4:15 and planned to keep this pace for a long time. However as many times before something did happen. Only this time I it was a new experience in the world of mysteries of running. My legs started getting very heavy. It was like the nightmares I had as a child, where I tried running but didn't manage to move forward. Despite working quite hard I got 4:27 on the sixth kilometre. OK, it went a bit upwards this one, but still... I got 4:17 on the next one though. Better but I seriously started getting short of time for going sub 1:30. When the next kilometre showed 4:28 I realised it was not the day. I have been running less lately so it might have been the reason for my legs getting so heavy, I also have a problem with my right leg. Might be possible&nbsp;explanations.&nbsp;The last part of the race I managed to keep a better and more even pace though, so I did end up with a negative split and the time <strong>1:31:45</strong>. Not that bad, but still quite far from sub 1:30.</div>
<p />
<div>Anyways, I'm finally done with the 2011 season. Not sure how many races I've done all in all but it's quite a few (<a href="http://goo.gl/Nuw1z">http://goo.gl/Nuw1z</a>). I will try to make a summary later on. 2011 has been a good year for running. Even though I am far from the fastest runner I strive to be one of the happiest. Just being able to run is something I am extremely thankful for. It's easy to take things like that for granted, forgetting that life is unpredictable.</div>
<p />
<p />
<p />
<div><strong>The track:</strong></div>
<div><div class='p_embed p_image_embed'>
<img alt="K000" height="344" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/lpV6VPaDQnBRXCdkYSfeMnIMSnkNn77ecvlMBIZMsCQ0k8sZ8ollZnhpsnU0/k000.jpg" width="371" />
</div>
</div>
<p />
<p />
<p />
<div><strong>Videos:</strong></div>
<div><iframe src="http://www.youtube.com/embed/Ak9tVXqUWWI?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<div><iframe src="http://www.youtube.com/embed/aZ1DfLxRieo?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<p />
<p />
<p />
<div><strong>Photos:</strong></div>
<p />
<div>Elise won her class and got the third fastest time among all the girls, despite having some "issues" along the way:</div>
<div><div class='p_embed p_image_embed'>
<img alt="P20111120-105218" height="640" src="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/NUGaGFbsEpnFo0WmeIgRJxedCtLf9N0NhvVQHqqyJW2RxNRtY6syWT5Fs58j/p20111120-105218.jpg" width="480" />
</div>
</div>
<p />
<div>It was a nice and gray day for running:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/FsENlIBPZbeERTdK80sZea2mlRi94en1cLjgUvhhrt9JVwyat9kpNOcCjUPC/IMG_20111120_105322.jpg"><img alt="Img_20111120_105322" height="375" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/FYaRxkYw5Xbe8rLnudZGWEqhP8ZgTq9KaJfHeNJtGEodU2PjmjF8yX4STN5b/IMG_20111120_105322.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Shorts temperature and not much reminding of a winter race, except for this sign:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/20JuUIh9MuYB7KPUtiab2PSraTtEHnKLSKIXmba7jvfwdUlo2MJhK3Qd69Zv/IMG_20111120_105450.jpg"><img alt="Img_20111120_105450" height="375" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/MgNAywYQhkEI6czsAgOyqVUI1Axs7DskSkjuxurXhUreGRcb6TUo1FxmfIk4/IMG_20111120_105450.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<p />
<p />
<p />
<p />
<div><strong>ref:</strong></div>
<div>event :&nbsp;<a href="http://goo.gl/elZhJ">http://goo.gl/elZhJ</a></div>
<div>garmin connect :&nbsp;<a href="http://connect.garmin.com/activity/129871736">http://connect.garmin.com/activity/129871736</a></div>
<div>results : <a href="http://goo.gl/gLhVt">http://goo.gl/gLhVt</a></div>
<p />
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<div style="font-weight: normal;"><strong> </strong>
<div style="font-weight: normal; display: inline !important;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
</div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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      </description>
      <posterous:author>
        <posterous:userImage>http://files.posterous.com/user_profile_pics/164195/3439762896_6c3bdaef5f.jpg</posterous:userImage>
        <posterous:profileUrl>http://posterous.com/users/4afJL3AU6O5j</posterous:profileUrl>
        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
      </posterous:author>
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        <media:thumbnail height="375" width="500" url="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/MgNAywYQhkEI6czsAgOyqVUI1Axs7DskSkjuxurXhUreGRcb6TUo1FxmfIk4/IMG_20111120_105450.jpg.scaled.500.jpg" />
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        <media:thumbnail height="375" width="500" url="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/FYaRxkYw5Xbe8rLnudZGWEqhP8ZgTq9KaJfHeNJtGEodU2PjmjF8yX4STN5b/IMG_20111120_105322.jpg.scaled.500.jpg" />
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    <item>
      <pubDate>Mon, 14 Nov 2011 13:53:37 -0800</pubDate>
      <title>Vinterkarusellen Sørum 5km (2011)</title>
      <link>http://klevstul.posterous.com/vinterkarusellen-sorum-5km-2011</link>
      <guid>http://klevstul.posterous.com/vinterkarusellen-sorum-5km-2011</guid>
      <description>
        <![CDATA[<p>
	<div><div class='p_embed p_image_embed'>
<a href="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/SKVubI85k8D45DMVOMCp8BfQQ1YFRjjflAOnsqQijBGNuUvzmlhAvclaYC74/k000.jpg"><img alt="K000" height="88" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/sd8wESEhCM4B6mHmebMD2AH283LH4PY4FQ7aswOyi0l2pleYkCxqcrCBvpLB/k000.jpg.scaled.500.jpg" width="500" /></a>
</div>
<br /></div><p /><div>My second race at the &quot;winter tour&quot; races that Lørenskog Friidrettslag (LFIL) organises every winter (Lørenskog half marathon being my first : <a href="http://klevstul.posterous.com/lorenskog-halvmaraton-2011">http://klevstul.posterous.com/lorenskog-halvmaraton-2011</a>). I was tired and not at all motivated for pushing myself. After all I&#39;m having a &quot;season pause&quot;. Started off nice and slow and decided to run sub 20 with a few seconds. Felt I had great control and passed the 4 km sign in 16:04. Keeping a 3:40 pace the last kilometre (according to my watch) I assumed managing sub 20 being very easy. However the kilometre signs were misplaced and I heard several people talking about this year&#39;s track being 70 or 80 meters too long as well. I finished in exactly <b>20:00 </b>(no chip, manual timing). However to me it didn&#39;t matter that much not going sub 20 on a day like this. At least it was not painful keeping this pace, a good pace for a winter race. By the way, this was another race with far too few toilets. Better off bringing some toilet paper and finding yourself a spot behind a tree.</div> <p /><div>Results my age group:</div><div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/7zueiStBZFK69ctsqMKvLJ0C7GUU8IAbQx2uRZiGFso8rHNmJE1RrOAWM7ud/k001.jpg"><img alt="K001" height="264" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/xFkEbtW8ikFyXve67Y4DSzcgwhQtkRjStbIGUI4dZNaSsukSOXxb3ZHSgIbP/k001.jpg.scaled.500.jpg" width="500" /></a>
</div>
<br /></div><p /><div>Races in the &quot;winter carousel&quot;:</div><div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/fcu494WryZZRo6y2Ij0J2IqgusYgKaQi6eh9rB8xNCZKoAuRFGHz6JrCuzjL/k002.jpg"><img alt="K002" height="494" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/NOSHVpbLOLBBXN4dpAvVJsxBhLU7njZTWFHqjlgaU0Gz7eYSOnbN0THrdpOc/k002.jpg.scaled.500.jpg" width="500" /></a>
</div>
<br /> </div><p /><div>The course:</div><div><div class='p_embed p_image_embed'>
<img alt="K003" height="359" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/dWZvovl0QNb9OyTkHwFbfrh0N0IVvjtBWY9qXms7S4r0igGyqEhs8bTnlg1i/k003.jpg" width="407" />
</div>
<br /></div><p /><p /><p /><div><b>ref:</b></div><div>official pages : <a href="http://goo.gl/9GYwI">http://goo.gl/9GYwI</a></div> <div>kondis article : <a href="http://goo.gl/f4nB5">http://goo.gl/f4nB5</a></div><div>results : <a href="http://goo.gl/u6yJ8">http://goo.gl/u6yJ8</a></div><div>garmin connect : <a href="http://connect.garmin.com/activity/128295047">http://connect.garmin.com/activity/128295047</a></div> <br /><div><b /><div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><b>[k]</b></span></span></div><p /><div style="font-weight: normal;"> <span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" /></span></div>              <a href="http://www.vxg.com" target="_blank">www.vxg.com</a></div>
	
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        <posterous:profileUrl>http://posterous.com/users/4afJL3AU6O5j</posterous:profileUrl>
        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
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      </media:content>
      <media:content type="image/jpeg" height="359" width="407" url="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/dWZvovl0QNb9OyTkHwFbfrh0N0IVvjtBWY9qXms7S4r0igGyqEhs8bTnlg1i/k003.jpg">
        <media:thumbnail height="359" width="407" url="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/dWZvovl0QNb9OyTkHwFbfrh0N0IVvjtBWY9qXms7S4r0igGyqEhs8bTnlg1i/k003.jpg" />
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    <item>
      <pubDate>Sun, 30 Oct 2011 09:35:00 -0700</pubDate>
      <title>Garmin and ANT Agent - transferring data is a pain</title>
      <link>http://klevstul.posterous.com/garmin-and-ant-agent-transferring-data-is-a-p</link>
      <guid>http://klevstul.posterous.com/garmin-and-ant-agent-transferring-data-is-a-p</guid>
      <description>
        <![CDATA[<p>
	<div>I have to state that transferring data from my Garmin watch (310XT) to my PC using Garmin ANT Agent is a pain. I've had this watch for more than two years now. I didn't have any problems in the beginning, so I assume it is caused by an upgrade of the firmware on the watch. It has been like this for at least half a year. I always update my watch with the latest firmware. Currently I'm on 3.90 (<a href="https://buy.garmin.com/shop/store/fr310update.jsp">https://buy.garmin.com/shop/store/fr310update.jsp</a>).</div>
<p />
<div>The ANT Agent (latest version as well):</div>
<div><div class='p_embed p_image_embed'>
<img alt="K000" height="172" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/NxH8YTEBurdZIbeYCvToyEBcXpVc81E0yGYXviACoac5TrYvQsWlCi6ncjPv/k000.jpg" width="388" />
</div>
</div>
<p />
<div>The ANT Agent is always in the state "Establishing connection to Forerunner 310XT":</div>
<div><div class='p_embed p_image_embed'>
<img alt="0k000" height="59" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/FvxKuzshwoDfaiXeYri1eKnUGHDo5dnVECOJz9XtqnkuIyNSVMcloVyCjOgw/0k000.jpg" width="337" />
</div>
</div>
<p />
<div>No matter how long you wait nothing happens:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K001" height="349" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/l5c4PF1mayxuOLDAZaPgqQnAH15q7V1diOpqGFUXcR9F5H2UBTyNmxxWt4uJ/k001.jpg" width="465" />
</div>
</div>
<p />
<div>I have to exit ANT and restart it:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K002" height="230" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/aZZFCKmZk31NERCqwZC3bwPWN9ymhfm7nJlv5N2WSah811if61ngyxEJDM5D/k002.jpg" width="309" />
</div>
</div>
<p />
<div>Then I have to re-enable pairing (Pair with new device):</div>
<div><div class='p_embed p_image_embed'>
<img alt="K004" height="208" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/bsWVsoG0JU8xzw36EWzsOMfhVUXSIHFYVniV6ao9nGzOBm2pWIUdfIp63aYU/k004.jpg" width="391" />
</div>
</div>
<p />
<div>I have to enable pairing on my watch as well:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/Vbo78stE9QX989ZTyWdza6rX2gMFBcezSKnFnrDTyLdhEahatQ9FrWMakkdh/0k001.jpg"><img alt="0k001" height="619" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/ZZmgFVUq5f5K8lW1pESvaJhR8uwWAQA4SlqEVbDuWGTWm6jvRc7jqKB7GvUG/0k001.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Accept pairing:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K005" height="339" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/6N9yp4DtgZ0D1wReR6W7zG1h4YpBZC2iuEexVvSFhLsvIvBMIvBsbgudj76F/k005.jpg" width="462" />
</div>
</div>
<p />
<div>Accept pairing:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/VavVFcQ3CdN1VdQFfau5GgY9mBWalxKX3WeML9Nu6hJci7l51DCrWcVUiGOL/0k002.jpg"><img alt="0k002" height="544" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/ODW7Fc75MKLZISn67PLzE76oi1Z600nE0tyOmk3sxGiB9MSfkwNTMWTChdui/0k002.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Data transfer starts:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K006" height="349" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/hcL1LjcO9XEXwrIy0YflugqYy68OQJpIQ4aFqtqWdKwWxnfvhEZ27ZKJ5mDA/k006.jpg" width="464" />
</div>
</div>
<p />
<div>However most of the time it fails before it finish:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K008" height="346" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/Fnmsy6RlqNrR0FyMKb6UzvNaXWgnArzuxrguB8UkmeqkBr0rnit2lT1hQuFr/k008.jpg" width="461" />
</div>
</div>
<p />
<div>I have to restart the watch as well, as it stays like this forever if I don't:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/0KFjtR26yX54G4iF5KxfuGoBN8J9iFQSReNpkpdEjio2Ri6odDhYWEFalu1X/0k004.jpg"><img alt="0k004" height="477" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/ummYOorrvpv7uYhC3FuAyeVRQepsYygnepZtMrtuP4jpz6JgQhMHfgttYesf/0k004.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>I have to redo the pairing process once more, and hope that pairing works. Many times I also get the following error message:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K009" height="178" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/AghBSgRlsvgMvHvQaowUMDcNY2ko8KzZwWr3XrjOnzY6jztiE1LDHJ0OSB3T/k009.jpg" width="489" />
</div>
</div>
<p />
<div>After I've redone the process a few times the data is normally transferred (this takes a lot of time though):</div>
<div><div class='p_embed p_image_embed'>
<img alt="K012" height="346" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/5iwAG4BRFjDTWCqazQHFaSPsgWhdhP28YIma6XtbdiyFCSSs8fbAwCS2fvbp/k012.jpg" width="459" />
</div>
</div>
<p />
<div>Finally, if I'm lucky:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K014" height="347" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/fvgc4t2HuT98wvxixmIcEbxVMdINQur2UFWSy3Hquoi9Dj62Id17rjgABgJF/k014.jpg" width="462" />
</div>
</div>
<div>.</div>
<div><div class='p_embed p_image_embed'>
<img alt="K013" height="103" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/Di2UhTRp3rwTfxElClZciFkMuRzJsFSCzAmcA2UPWwtk9HgmEz06wywVXhFD/k013.jpg" width="328" />
</div>
</div>
<p />
<div>Trying to manually upload the data seldom works either. Most likely I can not connect:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K003" height="336" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/16OqynsTWtPU8Ct7fimig4R3AyGzB95cIA3XB0UDdLm6Y2qSSzAAfQmUNh79/k003.jpg" width="406" />
</div>
</div>
<p />
<div>But the few times I manage to connect the page hangs with the error message "Unresponsive script":</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/sDJZgCDROjRk5adacCp8jKXfvUHXnDymLdMYHcJTtJbB7ZD2IjJdReSs9JlT/k010.jpg"><img alt="K010" height="159" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/OVrUZEZA5y45jOShIw6mXylSZFiPfou8WJZuXKhF5Zc3nOPkUKOM7aRCswTA/k010.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>The conclusion is that transferring data from my Garmin watch to Garmin Connect using ANT Agent is a major pain. I wish this could be done with a cable because today's solution is nothing but crap.</div>
<p />
<p />
<div><strong>UPDATE [2012.02.07]:</strong></div>
<div>In the end I was given a brand new watch due to this problem. That did fix the transferring issue. Now it works like a charm. Thanks Garmin Support!</div>
<p />
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<p />
<div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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      </description>
      <posterous:author>
        <posterous:userImage>http://files.posterous.com/user_profile_pics/164195/3439762896_6c3bdaef5f.jpg</posterous:userImage>
        <posterous:profileUrl>http://posterous.com/users/4afJL3AU6O5j</posterous:profileUrl>
        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
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    </item>
    <item>
      <pubDate>Sun, 30 Oct 2011 02:25:00 -0700</pubDate>
      <title>Lørenskog Halvmaraton (2011)</title>
      <link>http://klevstul.posterous.com/lorenskog-halvmaraton-2011</link>
      <guid>http://klevstul.posterous.com/lorenskog-halvmaraton-2011</guid>
      <description>
        <![CDATA[<p>
	<div><strong><em>"It was painful being stupid today!"</em></strong></div>
<p />
<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/51YG774xNo3aZljgghiYdoT2QmbFmhIAFEQoqWDhRCJr6DiLuK3obYaeyPO3/k021.jpg"><img alt="K021" height="76" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/Q7AG8wCMf5J4YZ0jRjV7oHSzoXtTMRdoQpxN79nz0fzpQ2deqmC6rBW3j8sF/k021.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>After having been sick, with the flue, for five days, I was very unsure if it was a smart move to do this run. I woke up on Saturday and felt OK enough. The weather was nice and I decided to give it a go. Soon I experienced it was a stupid move, or if not stupid at least not the smartest thing I've done. Even though I tried taking it easy it was painful running. Since the track is two rounds on about 10 km it is very convenient quitting the race halfway through. I've never before been closer to giving up. Trying to keep an even 4:30 pace was very hard. And running slower didn't make it too much better either. However I've never had to break a race, and I decided not to do it this time either. I realised that "Pain don't hurt" (<a href="http://goo.gl/gbajI" target="_blank">http://goo.gl/gbajI</a>) and kept going. I completed and got my slowest half marathon time registered to this date. Even slower than Kongsvinger half marathon that is a lot harder than this one, and that I even did more as a recreation race (<a href="http://goo.gl/EEtAk" target="_blank">http://goo.gl/EEtAk</a>). <strong>1:36:16</strong> is my new bottom record. Luckily pain is quickly forgotten, specially when you enjoy waffles and cola at the after-race.</div>
<p />
<div>This was my fifth half marathon this season, if I include Oslo were I ran as a pacemaker:</div>
<div>1:32:31 :&nbsp;<a href="http://klevstul.posterous.com/nordmarka-halvmaraton-2011">http://klevstul.posterous.com/nordmarka-halvmaraton-2011</a></div>
<div>1:35:55 :&nbsp;<a href="http://klevstul.posterous.com/kongsvinger-halvmaraton-2011">http://klevstul.posterous.com/kongsvinger-halvmaraton-2011</a></div>
<div>1:29:55 :&nbsp;<a href="http://klevstul.posterous.com/nm-halvmaraton-drammen-2011">http://klevstul.posterous.com/nm-halvmaraton-drammen-2011</a></div>
<div>1:54:38 :&nbsp;<a href="http://klevstul.posterous.com/making-pace-at-oslo-maraton-2011">http://klevstul.posterous.com/making-pace-at-oslo-maraton-2011</a></div>
<p />
<div><strong>Gold Medal:</strong></div>
<div>This race was as well district championship (KM / kretsmesterskap) for Oslo and Akershus. The fun part was that I actually managed to win gold. And to me, a gold medal is a gold medal, no matter what time I got nor who many I competed against.</div>
<div><div class='p_embed p_image_embed'>
<img alt="K001_km" height="412" src="http://getfile0.posterous.com/getfile/files.posterous.com/temp-2011-10-31/IBfrwlgDBahwjrftnEuvrBDHrmxiknCgpnBuoezgrChDuhciJBbbxcBEAgDw/k001_km.jpg.scaled500.jpg" width="309" />
</div>
</div>
<p />
<p />
<div><strong>The map:</strong></div>
<div>I would not state it's the most exciting half marathon track I've done (the one below x2):</div>
<div><div class='p_embed p_image_embed'>
<img alt="K015" height="256" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/jsy8tIhSWoYgxYILYKshu8pUeSfOLC7ROde9JqN7VtxYXmhHfhlWFdnaXJN9/k015.jpg" width="469" />
</div>
</div>
<p />
<div><strong>Results:</strong></div>
<div>More than six minutes slower than Drammen (<a href="http://goo.gl/KlPn4">http://goo.gl/KlPn4</a>):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/NJkx6UKBAlfMyoXyEyreiLY3ca76ay70niR5KOwPW7oeh0NOx6gLelqUuMhh/k016.jpg"><img alt="K016" height="224" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/Lm7FQfaHlbxJyMjOD8jGHIza72lB4JYby2bGBMfwBBTOtN2TjAksrJsaKGEe/k016.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>Photos:</strong></div>
<div>Team TC, SRM and MOSSjonistene (photo by Marianne F&oslash;lling / <a href="http://goo.gl/sh1sS">http://goo.gl/sh1sS</a>):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/xKwytKWu4LoF4858qTZSh7PExU2Y01PVtNJQtTh9x55PBWisVEKVk2k1QcK7/gjengen1.jpg.scaled.1000.jpg"><img alt="Gjengen1" height="373" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/Wbi38smw1hi5jXMpiQXX34J1EAUOLbjG0FCPA1ozFCRRBQfVbaIhhA1wjSrO/gjengen1.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>2011 has been the +1 season, so we just had to do it one more time (photo by Marianne F&oslash;lling):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/rhijpLb7F1BjpBieD9Qh7ORBAG38CEKFXmgvoSPATDxgLt47BHyDEhw0JhRW/gjengen3.jpg.scaled.1000.jpg"><img alt="Gjengen3" height="373" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/S7S55VzcaqkMJKF0OjMDVXKv8VudEphAcQup73ugqobOabSYJZHCMGreQ25Y/gjengen3.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>10.5 km, halfway there (photo by Tone Nordang Pettersen):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/XXk4nDCrrTfeuYOr76BCGWZwRSxJgopDuvygO8MnWQjQOyCVUvdUGfjVWxq4/IMAG0091.jpg.scaled.1000.jpg"><img alt="Imag0091" height="282" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/YO1lO0MxOUBSPZB274ilIL0lY4futWyII3wvjVG6tyYSBXXxOGLTJoUjH8Mu/IMAG0091.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>21.1 km, the end&nbsp;(photo by Tone Nordang Pettersen):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/MDpFg8PE93fNUiQQakQgoOq0qeZ4D84aROYjibyjukWKt7fUMVLpuD06gYNI/IMAG0094.jpg"><img alt="Imag0094" height="887" src="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/mt6g7qlBpyTy1iy9BoXv5PPpEhHpRu8agXez4G9QhxNuyuusJZ4Z9PnUkGR1/IMAG0094.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Start Area La Grande:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/G3J7VuCoiuRlsNSBLcat9AGLAI1lFPvlDxJoX57870cgeuTLxRbWS5IJm3ZE/0k016.jpg"><img alt="0k016" height="655" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/Gw2u4PtDhnMrrwtIYkbPrVuUni4IH9QIqlYAzFNQsY04KMSU0zrAj7R8hYB7/0k016.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Christina, took it nice and slow, but 1:20:03 was several minutes before number two:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/iWvo4sNg7i7n9tsy40RwjyJkvUxcTVH8pJxlnqmsz2Ht6yFOycVwHOE56897/k018.jpg"><img alt="K018" height="688" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/ZfCaJ1dey0zXEa3CcIwjXhSrlet8swDlOlV2lwDqZalUEaTuhovdaoBpsy3n/k018.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Harald was fast as well, with 1:13:23 he came third in his age group:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/9qFGIbZzqQTB2Gk9CymExzeS5R6V5BEAz9RcZCWyWE72GnESGJL0qVms0Bx2/k019.jpg"><img alt="K019" height="645" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/9cSpCZW79dpemlVpg2UFYimRPzS0r3kpawOY7rCw8W1BErksg5tEhZdBUPbr/k019.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Marianne won her age group, and celebrated with Norwegian waffles (by the way, only 10 kr for the waffles at L&oslash;renskog, me like!):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/yqTEd3FJZvjVMdrcZzdFxbnORiRpYNUPBaN8lP5eGi5OAGbmnXrhAcRyNozT/k020.jpg"><img alt="K020" height="656" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/cdWT0ZbWOTOzUESr8sltKIlDq7RXnuJYAdsz8OV26ZceshO0BL7hWG9CXWYJ/k020.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Brand new VXG.com race tee (<a href="http://eighteighteen.spreadshirt.com/">eighteighteen.spreadshirt.com</a>):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/temp-2011-10-30/ftlbtjjtJmvGgzxJdhImIlvhbEfdBpatFmvpuyguAJEEteCFocctjfFearuj/k015.jpg.scaled1000.jpg"><img alt="K015" height="667" src="http://getfile2.posterous.com/getfile/files.posterous.com/temp-2011-10-30/ftlbtjjtJmvGgzxJdhImIlvhbEfdBpatFmvpuyguAJEEteCFocctjfFearuj/k015.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<p />
<p />
<p />
<p />
<div><strong>ref:</strong></div>
<div>offical pages :&nbsp;<a href="http://goo.gl/jpTSj">http://goo.gl/jpTSj</a></div>
<div>kondis article :&nbsp;<a href="http://goo.gl/OXtNF">http://goo.gl/OXtNF</a></div>
<div>treningscamp :&nbsp;<a href="http://goo.gl/sh1sS">http://goo.gl/sh1sS</a></div>
<div>garmin connect :&nbsp;<a href="http://connect.garmin.com/activity/125178225" target="_blank">http://connect.garmin.com/activity/125178225</a></div>
<div>results :&nbsp;<a href="http://goo.gl/hZkgc">http://goo.gl/hZkgc</a></div>
<p />
<p />
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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      </description>
      <posterous:author>
        <posterous:userImage>http://files.posterous.com/user_profile_pics/164195/3439762896_6c3bdaef5f.jpg</posterous:userImage>
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        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
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    </item>
    <item>
      <pubDate>Sat, 22 Oct 2011 12:00:00 -0700</pubDate>
      <title>Hytteplanmila (2011)</title>
      <link>http://klevstul.posterous.com/hytteplanmila-2011</link>
      <guid>http://klevstul.posterous.com/hytteplanmila-2011</guid>
      <description>
        <![CDATA[<p>
	<div>
<div><strong>What a day! What a race!</strong></div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/34SD7BYzssDHw7knHxNC86nzySuhvE0b3wT9IVu2kyQihzKvdcy6iO9TeIfN/k001.jpg"><img alt="K001" height="87" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/sPTxF34F9gUMuXI5sdbjadci2jCbnjOebNd8MD58viz4bslfwTisTVdc2M9B/k001.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/temp-2011-10-22/IIdlDCpvroapJvhidpBBmoDuCJgCzAmoqHCIDBlyFzrAusxtasEmHxJvEnHB/IMG_0253_tommyStoa.jpg.scaled1000.jpg"><img alt="Img_0253_tommystoa" height="334" src="http://getfile5.posterous.com/getfile/files.posterous.com/temp-2011-10-22/IIdlDCpvroapJvhidpBBmoDuCJgCzAmoqHCIDBlyFzrAusxtasEmHxJvEnHB/IMG_0253_tommyStoa.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<div><span style="font-size: xx-small;">What I looked like after about 8 km. Photo by Tommy St&oslash;a / Hytteplanmila (<a href="http://goo.gl/e6UOf">http://goo.gl/e6UOf</a>).</span></div>
<p />
<div>My personal best on the distance was set here last year. Then I finished in 40:12 (<a href="http://goo.gl/ndCQW)">http://goo.gl/ndCQW)</a>, a time I was not 100% happy with as my second main running goal was getting my shorts below 40 minutes on 10km (my main goal was getting below 1:30 on half marathon). This season has not been a good season for 10km races. I ran very well in May and finished Sentrumsl&oslash;pet in 40:40 (<a href="http://goo.gl/ZRnvs)">http://goo.gl/ZRnvs)</a>. However since then the good days has failed to appear. I "collapsed" in Karlstad (<a href="http://goo.gl/nIgkm)">http://goo.gl/nIgkm)</a> and had no chance in Kodal either (<a href="http://goo.gl/Fr3mw)">http://goo.gl/Fr3mw)</a>. And after having had "inflamation in my motivation" (<a href="http://goo.gl/6gtqQ)">http://goo.gl/6gtqQ)</a>&nbsp;I didn't at all believe in a PB and not even a SB at today's event Hytteplanmila aka "Bollemila".</div>
<p />
<div>Hytteplanmila is a great event with a lot of great runners. The track is fast and the organisers does a really good job. You are given free tasty rolls, coffee, running socks and tees. The race as most other races has grown in size, and as most races this one as well should have had more toilets. Luckily I did my thing at "the office" back home and was happy enough just visiting the forest.</div>
<p />
<div>At this race you even had pace makers on 40, 45, 50, 55 and 60 minutes, which is awesome. I lined up just behind the 40 minutes guy. It was a bit chaotic in the start. A lot of people and hard finding a very even pace. However I do have some race experience now and managed quite well keeping my own pace without getting stressed by those who passed me or pushed me. The first km is mainly downwards and I got the time 3:52 without getting exhausted at all. The second km was done in about 4 minutes. Then the third and forth kilometres was done a lot slower. However I didn't stress, I knew from last year these were slow kilometres. And then again my plan was just to run, not&nbsp;necessarily&nbsp;to go below 40 minutes. The fifth kilometre is easy and I managed to complete that 3:46, and passed 5 km in 20:00. At that point I knew this could be my day because I felt strong. Never before I had been this close to a sub 40 race on the distance. I started thinking of how to celebrate the event. Suddenly I did realise I still had 5 km to go. I had to focus. Kilometre six, seven and eight, that normally is harder due to going slightly upwards went like a dream. OK then, I do look slightly tired on the image above, but I had no problem keeping a pace around 4 minutes a kilometre. I actually even thought of increasing the pace. The ninth kilometre is flat or downhill and I managed to increase the pace a bit more. The 40 minutes pacemaker got even closer. This was it. Unless something unforseen were to happen this was the day I had been waiting for. After the 9 km mark I increased the pace even more. The last 200 meters of the track is up a steep hill named "Pulsbakken" (The Heart Rate Hill). At the 200m to go mark I gave everything. I sprinted like a mad man. I passed the 40-minute pacemaker in great pace. With about 50 meters to go I felt the lactic acid, but I did manage to cross the finish line wihtout losing too much speed. I stumbled and had to lay down. I had made it, again. My second dream goal had been achieved. Happiness filled my mind. I'm pretty sure the feeling you get from something like this is close to taking a shot, or actually I reckon it is heaps better. After a few minutes I managed to stand up, smiling from ear to ear. Around me I almost everyone were happy as well. Many runners had achieved their goals in this race. It was a perfect day for running fast, a perfect track in perfect weather with perfect atmosphere. Hytteplanmila is a race that has to be experienced.</div>
<p />
<div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/YMrc7ajX11vXu01OynPbmBH5K2Jl8GRTxeEr7SZlasyLeyFtWFZ7xqdlShHa/314646_10150325015402791_62065.jpg"><img alt="314646_10150325015402791_62065" height="334" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/cin8GKmPD2f0txlB9pmnNjdHMF24LtUu2cXapT4kyCIjtxGxohkVwZRdTb2L/314646_10150325015402791_62065.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div><span style="font-size: xx-small;">What I looked like on the final 200m. Photo by Silja Svanstr&oslash;m Amundsen.</span></div>
<p />
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/temp-2011-10-28/ggdBGzneriGorHJhJBJsjGuAqfebCvxpfzACzJEybCIinhefrEGCgfoGAgDI/_NIK3136.JPG.scaled1000.jpg"><img alt="_nik3136" height="753" src="http://getfile3.posterous.com/getfile/files.posterous.com/temp-2011-10-28/ggdBGzneriGorHJhJBJsjGuAqfebCvxpfzACzJEybCIinhefrEGCgfoGAgDI/_NIK3136.JPG.scaled500.jpg" width="500" /></a>
</div>
<span style="font-size: xx-small;">Meters before the finish line. Photo by Arild Br&aring;dalen. (<a href="http://goo.gl/WL6Av)">http://goo.gl/WL6Av)</a></span></div>
<p />
<p />
<div><strong>Result:</strong></div>
<div>My official time from the race became&nbsp;<strong>39:33</strong>, a time I am extremely satisfied with. I finished 29th out of 94 runners in my age group. The last 5 km I did in 19:32 which is the fastest I've ever done a 5km (in comparison, my PB in a 5km race is 19:47 (<a href="http://goo.gl/wXfH8))">http://goo.gl/wXfH8))</a>. I ran like hell up the last hill where the distance is supposed to be 200 meters. Last year I used 44 seconds and got the 7th fastest time in my group. Now I used 35 seconds and got <strong>the fastest time</strong> in my age group and an the 4th fastest time amongs all runners. Only three guys were faster than me, they all ran in 34 seconds.</div>
<div><div class='p_embed p_image_embed'>
<img alt="Sprint" height="211" src="http://getfile2.posterous.com/getfile/files.posterous.com/temp-2011-10-28/EbCEEnofiHuBjjvuByHxpayhymbxiHlaalmGguviosnwJrumluEEfDxpncGA/sprint.jpg.scaled500.jpg" width="442" />
</div>
</div>
<div><div class='p_embed p_image_embed'>
<img alt="Emitsplittimes" height="42" src="http://getfile7.posterous.com/getfile/files.posterous.com/temp-2011-10-25/iezJeDsDgafdjymcyGnzAaefFwyHhvfiFxwlkbInfCdcblpacBlFfkAqgjnx/emitSplitTimes.jpg.scaled500.jpg" width="411" />
</div>
</div>
<p />
<p />
<div><strong>More photos:</strong></div>
<p />
<div>A hall full of roll eating happy runners:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/temp-2011-10-22/GGtfjbuEkpnJgtnjatvcjCpBdfqwjkoInACtsHnGkAndioljhFsfJBmxxEFy/k000.jpg.scaled1000.jpg"><img alt="K000" height="374" src="http://getfile5.posterous.com/getfile/files.posterous.com/temp-2011-10-22/GGtfjbuEkpnJgtnjatvcjCpBdfqwjkoInACtsHnGkAndioljhFsfJBmxxEFy/k000.jpg.scaled500.jpg" width="500" /></a>
</div>
Tero, as always smiling:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile1.posterous.com/getfile/files.posterous.com/temp-2011-10-22/HDnpmGgvBsbhgwxcIAnmqbxrGbFtvgbFEEwwskGrHJrDecImBxgkgBsnjqJj/k001.jpg.scaled1000.jpg"><img alt="K001" height="656" src="http://getfile6.posterous.com/getfile/files.posterous.com/temp-2011-10-22/HDnpmGgvBsbhgwxcIAnmqbxrGbFtvgbFEEwwskGrHJrDecImBxgkgBsnjqJj/k001.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<div>Berit never leaves home without her toolbox:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/temp-2011-10-22/bazcJcGwnBBvEdkChbirjpyvnJaJjizzGecIBirlykhFcEgGHHgrencgsyGH/k002.jpg.scaled1000.jpg"><img alt="K002" height="476" src="http://getfile4.posterous.com/getfile/files.posterous.com/temp-2011-10-22/bazcJcGwnBBvEdkChbirjpyvnJaJjizzGecIBirlykhFcEgGHHgrencgsyGH/k002.jpg.scaled500.jpg" width="500" /></a>
</div>
Espen "Mosjonisten" Ringom:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K004" height="816" src="http://getfile5.posterous.com/getfile/files.posterous.com/temp-2011-10-22/hkEqAoCsgobnjjDfIlHmHdrgBDspHAEybhxmAuBkEghDzoIpycpcnoqdymEd/k004.jpg.scaled500.jpg" width="482" />
</div>
Marcus:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile1.posterous.com/getfile/files.posterous.com/temp-2011-10-22/fturkqxjDfxatvBxlwGxsElJxfcraDFxCtgIijBlboaazduAbGwvCskzkBux/k006.jpg.scaled1000.jpg"><img alt="K006" height="641" src="http://getfile5.posterous.com/getfile/files.posterous.com/temp-2011-10-22/fturkqxjDfxatvBxlwGxsElJxfcraDFxCtgIijBlboaazduAbGwvCskzkBux/k006.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<div>Thomas, who ran immensely fast today, might have picked a tee too small:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/temp-2011-10-22/lcGnGfbmgswdGzAHyFqyBxrrHlvpflGIuwsdrdEDDajBzfqyHrweclbGyEFy/k007.jpg.scaled1000.jpg"><img alt="K007" height="621" src="http://getfile9.posterous.com/getfile/files.posterous.com/temp-2011-10-22/lcGnGfbmgswdGzAHyFqyBxrrHlvpflGIuwsdrdEDDajBzfqyHrweclbGyEFy/k007.jpg.scaled500.jpg" width="500" /></a>
</div>
Rune Kenneth and Randi Helen:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/temp-2011-10-22/BhrgtkhAgczkbnjpDfDdydFdfruzuxAlHkvzIEzkrqpeGbpvwEHwFhocpAjl/k008.jpg.scaled1000.jpg"><img alt="K008" height="624" src="http://getfile6.posterous.com/getfile/files.posterous.com/temp-2011-10-22/BhrgtkhAgczkbnjpDfDdydFdfruzuxAlHkvzIEzkrqpeGbpvwEHwFhocpAjl/k008.jpg.scaled500.jpg" width="500" /></a>
</div>
Trond "Kondis" Hansen:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile1.posterous.com/getfile/files.posterous.com/temp-2011-10-22/BDvEitIuahmyHAeJaehExyctkaFoGJpyvcfGfDcoaIIJeIFyywzpxvbJcqiI/k009.jpg.scaled1000.jpg"><img alt="K009" height="801" src="http://getfile0.posterous.com/getfile/files.posterous.com/temp-2011-10-22/BDvEitIuahmyHAeJaehExyctkaFoGJpyvcfGfDcoaIIJeIFyywzpxvbJcqiI/k009.jpg.scaled500.jpg" width="500" /></a>
</div>
Runar:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/temp-2011-10-22/JnCqknyzzGvjIEbDIvroGtqcajCdpcbgiAxpuICGCgxqdpDCipzydnitibgo/k003.jpg.scaled1000.jpg"><img alt="K003" height="664" src="http://getfile6.posterous.com/getfile/files.posterous.com/temp-2011-10-22/JnCqknyzzGvjIEbDIvroGtqcajCdpcbgiAxpuICGCgxqdpDCipzydnitibgo/k003.jpg.scaled500.jpg" width="500" /></a>
</div>
Team VXG.com :</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/temp-2011-10-22/jrBBIgxJxmyklHqBjaGiyHslqqJfzJgxgDeBwojvoEfgGkAtooCJFovcqGpJ/k005.jpg.scaled1000.jpg"><img alt="K005" height="634" src="http://getfile6.posterous.com/getfile/files.posterous.com/temp-2011-10-22/jrBBIgxJxmyklHqBjaGiyHslqqJfzJgxgDeBwojvoEfgGkAtooCJFovcqGpJ/k005.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<p />
<p />
<div><strong>ref:</strong></div>
<div>official pages : <a href="http://www.hytteplanmila.no">www.hytteplanmila.no</a></div>
<div>garmin connect : <a href="http://connect.garmin.com/activity/123412968">connect.garmin.com/activity/123412968</a></div>
<div>kondis article : <a href="http://goo.gl/g2ece">http://goo.gl/g2ece</a></div>
<div>results my age group :&nbsp;<a href="http://goo.gl/QQAb3">http://goo.gl/QQAb3</a></div>
<div>results all :&nbsp;<a href="http://goo.gl/eitlb">http://goo.gl/eitlb</a></div>
<div>results (PDF) : <a href="http://www.ringsport.no/images/HPmila/Resultater.PDF">http://www.ringsport.no/images/HPmila/Resultater.PDF</a></div>
<div>pictures : <a href="http://goo.gl/cwx4t">http://goo.gl/cwx4t</a></div>
<p />
</div>
<p />
<p />
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
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<div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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        <media:thumbnail height="753" width="500" url="http://getfile3.posterous.com/getfile/files.posterous.com/temp-2011-10-28/ggdBGzneriGorHJhJBJsjGuAqfebCvxpfzACzJEybCIinhefrEGCgfoGAgDI/_NIK3136.JPG.scaled500.jpg" />
      </media:content>
    </item>
    <item>
      <pubDate>Sun, 09 Oct 2011 03:21:00 -0700</pubDate>
      <title>Nøklevann Rundt (2011)</title>
      <link>http://klevstul.posterous.com/noklevann-rundt-2011</link>
      <guid>http://klevstul.posterous.com/noklevann-rundt-2011</guid>
      <description>
        <![CDATA[<p>
	<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/temp-2011-10-10/aFboCwcpGriCdpFGfoFdfeghuIyesobtdgEmArFveynuHhIxnCxJEFpbHkkF/Frode_Klevstul_i_Noeklevann_Rundt_en_ferdig.jpg.scaled1000.jpg"><img alt="Frode_klevstul_i_noeklevann_rundt_en_ferdig" height="461" src="http://getfile4.posterous.com/getfile/files.posterous.com/temp-2011-10-10/aFboCwcpGriCdpFGfoFdfeghuIyesobtdgEmArFveynuHhIxnCxJEFpbHkkF/Frode_Klevstul_i_Noeklevann_Rundt_en_ferdig.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<div><span style="font-size: xx-small;">"The final meters".&nbsp;Photo by Lasse Wilhelmsen / Kondis</span></div>
<p />
<div>Second time I participated in this feel-good "hill" race around the lake N&oslash;klevann at &Oslash;stmarka in Oslo. Great weather, great people and a great speaker. Overall a very nice event. Next year the organisers, B&oslash;ler IF Friidrett, should get some port-a-loos though. The race, as most races lately, has grown in size and some minor adjustments has to be done if this growth continues.</div>
<p />
<div>Last year when I ran I took it really nice and easy (<a href="http://connect.garmin.com/activity/52249390">http://connect.garmin.com/activity/52249390</a>). That was my original plan now as well. However I decided to go faster if I felt OK. I've had a very painful left thigh for about a week&nbsp;(two words for you: Krav Maga)&nbsp;and struggle with&nbsp;plantar fasciitis (<a href="http://goo.gl/R9LCO">http://goo.gl/R9LCO</a>) in my left foot. Despite of some pain these injuries were not the main reasons for not running fast. However after the race my thigh got a lot worse and resulted in another night waking up in pain. Luckily pain don't hurt (<a href="http://goo.gl/Jm3vn">http://goo.gl/Jm3vn</a>).&nbsp;I tried increasing the pace through out the race, but I have to admit it has been a long season with A LOT of races. I found it hard motivating myself. It is heaps more pleasant going a bit slower and enjoying the run. I finished the 9.7 km in 43:49. Not a very strong time, but then again there are a couple of hills around N&oslash;klevann.</div>
<p />
<div>The course:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K008" height="778" src="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/FuucceJ2VPy0cUOih1UZPE83dA4BZ6qGORG7FZPWCmuOItUQnFUGK3Ox6BFU/k008.jpg" width="466" />
</div>
</div>
<p />
<div>The elevation, a couple of minor hills:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/yitekaSA5M6wuJXwAAXMHWWyeTmt3GCy9ogxlMRIlPpHyguuwSPhgueHzQEX/k007.jpg"><img alt="K007" height="177" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/9fjvIaeFkmmk8yK0myrJiTbmiXHMd820VidKxhC2xP7OoAT9rIGamHWKQBWF/k007.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Heming Leira did an awesome job as a speaker:</div>
<div><iframe src="http://www.youtube.com/embed/V3FSePqM7xE?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<p />
<div>Another race with nice weather this autumn, shorts and tee, no problem:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/EYqxzzCXDMyUuMOcJtNohFxxi4rB3PzdnfB6VWzZ9ACULjzVX17AXTEvNJ88/k003.jpg.scaled.1000.jpg"><img alt="K003" height="373" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/6ygfymQgwFLwKB1ejOnCei7106WHQX7EqvGBq9qAhBogSDV1rJ1x8hoCYJXK/k003.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>A fast man dressed in red, guess who:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/ddXws2vIG2877wKhp9bWn6RqWsh4NjXUEO0e1xgl5j35LYUkT5ZeosRdhmiO/k002.jpg.scaled.1000.jpg"><img alt="K002" height="844" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/MJdq4MokgYvJCO0C2ITM6O9ayRSBWgFWYuocS4klcYJPUnaRzojeQeKvhfzt/k002.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Heming Leira as speaker brought the sunshine and the good atmosphere:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/KGYXtIxcq7gNVGT86TNGj8GarobH4qKXuKK1lzqH0CR4MMKpWTswyuJFaTYY/k001.jpg.scaled.1000.jpg"><img alt="K001" height="574" src="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/MnCNAZXOTqw6oWdiezoGn4FonezwU7GyLyRFi54eI2ahSupS9Id6Ta6rLHzj/k001.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Two happy girls from Treningscamp:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/Gj55ucKZIakOCehJJ8ygPNnK8qENDdv03KRgSnnQQNUG6NZFOLD1nako02VO/k005.jpg.scaled.1000.jpg"><img alt="K005" height="415" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/AY71OPh8kjwi88RdyCGiuhZ519MHFvlNVuP1zTDAv0He1kSYmSosTkQYLq2e/k005.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Oddvar from Kondis:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/4ZysCPumEg1C4aiMswDIuytcAXGGtN2iGrzw1umm7RcW6YEgMKxC5cRsAnCi/k004.jpg"><img alt="K004" height="383" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/HIUX78IclQMbDdJQixFcv3QWrivHVDlIX97RL4m538EgjSNNIUYfbJiR30ro/k004.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Lasse the photographer:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/BXg9n4ZNRkLG5Seh270TUcFNcmsBije3nsuo2ub59wohy4oBwNdLlOwUVFFw/k006.jpg"><img alt="K006" height="610" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/RQjSjnZBSEMfh5PfFi2FZ3327zaPxgekATDXHTgSoakjf5qFBHC6q9nVxYeP/k006.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>It's heaps easier to tell others not to run when injured than stop running yourself. Luckily Robert'o showed me some tricks with tape:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/CsXzwpNnkZMMRwMdJQbaGLwcNZ9RDh8hK78SKrDOgKiIF7rzSiC3PTsiUAlL/k000.jpg.scaled.1000.jpg"><img alt="K000" height="343" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/P4binGewrC43rS9F5xznxHZ28LI5Pgxr03D3lOyZF8Ng0NR2VM4rHZoSLfmf/k000.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<p />
<div><strong>ref:</strong></div>
<div>garmin connect :&nbsp;<a href="http://connect.garmin.com/activity/119887487">http://connect.garmin.com/activity/119887487</a></div>
<div>results :&nbsp;<a href="http://goo.gl/JkvYP">http://goo.gl/JkvYP</a></div>
<div>kondis article :&nbsp;<a href="http://goo.gl/Rwl8d">http://goo.gl/Rwl8d</a></div>
<div>the event :&nbsp;<a href="http://goo.gl/cUQFa">http://goo.gl/cUQFa</a></div>
<p />
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<p />
<div style="font-weight: normal;"><strong> </strong>
<div style="display: inline !important;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
</div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
</p>

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      </description>
      <posterous:author>
        <posterous:userImage>http://files.posterous.com/user_profile_pics/164195/3439762896_6c3bdaef5f.jpg</posterous:userImage>
        <posterous:profileUrl>http://posterous.com/users/4afJL3AU6O5j</posterous:profileUrl>
        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
      </posterous:author>
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    </item>
    <item>
      <pubDate>Tue, 04 Oct 2011 14:21:00 -0700</pubDate>
      <title>Oslos Bratteste (2011)</title>
      <link>http://klevstul.posterous.com/oslos-bratteste-2011</link>
      <guid>http://klevstul.posterous.com/oslos-bratteste-2011</guid>
      <description>
        <![CDATA[<p>
	<div><div class='p_embed p_image_embed'>
<a href="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/nXuu6Hl2PwQ3cn3yIXpfNBXwRLcg4Uk91X6V3PnBROQJYoqPjg30Xk2Usq8w/k017.jpg"><img alt="K017" height="127" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/P6ejeMqJTN0VPLe3lAb2umkWji7EKYBFy73p7wH6EtTcJEtNKZNq2vrfOYiC/k017.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>I've participated at Oslos Bratteste one time earlier, last year (<a href="http://klevstul.posterous.com/oslos-bratteste-2010-2254">http://klevstul.posterous.com/oslos-bratteste-2010-2254</a>). I&nbsp;remembered&nbsp;it as a good event, but with a few annoyances. This years the number of runners had more than doubled but the event had improved a lot as well and now Oslos Bratteste is a very well organised hill race. They did have some issues with the timing system unfortunately, but in the end all the results were accounted for. Last year I ran in 22:54, this year I got the time 21:55. Personally I was not at all satisfied with the result as I felt I had heaps more to give after I finished. The race was a lot easier than last year as well, due to nice weather and an improved track. I almost never participate on running uphill. Hence it's hard to know how to carry out a race like this. Anyway this race was mainly for fun, and fun it was. Heaps of&nbsp;give-aways, free Red Bull, fruit, energy bars, Voss water, great music and so on. I do have a few favourite races that I've really enjoyed participating in. Oslos Bratteste is one of these races. Thanks to Slevik IL for a job really well done!</div>
<p />
<div><strong>the map:</strong></div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/63o2AH6hx8zQXNGFTKguhcK3DxmzGetc8T9QbLJDbmwkqAQJrAtJUSUKHK7U/k003.jpg.scaled.1000.jpg"><img alt="K003" height="257" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/VP5Hlp5GXnx4j4guoL4N6UbxgRPxXoDO4jKD4E5nqTszFUlT8Ao2nGUqHOpt/k003.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>elevation:</strong></div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/Tppos2bkV6bdrU4S52FnThelW8hf42eCHfQE4hIfm2MChZNirRx4FOtehjlB/k004.jpg"><img alt="K004" height="177" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/MvwoJwTpjMo71UboTvS2pjF84sHxabjs55Km1tKPKLek7mNStXkqj623YFbt/k004.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>video:</strong></div>
<div><iframe src="http://www.youtube.com/embed/gTKABVnkRxs?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<p />
<div><strong>pictures:</strong></div>
<p />
<div>tryvannst&aring;rnet we all would like to reach as fast as possible:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K016" height="631" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/YEUDoDQxkKKxN19sOPkoYQxU2F5KnP1T0jeyBS9zjlW19fxXqmpqLANDKll4/k016.jpg" width="474" />
</div>
</div>
<p />
<div>at the top, before start:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K005" height="638" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/PLMc0STenVxA0HRsGIUIIw2IdL734CWUhEVksNWLO5foHJ2lWDZEOzQ9RJjZ/k005.jpg" width="495" />
</div>
</div>
<p />
<div>it was a beautiful summer day at the top with around 20 degrees in the shade, down in oslo the weather was not as nice:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/DtquPUFlXrgR1QRfvHP7pQvKszXzIMMVLFBm5iGHYa4aTx0JmGonjLWwMKlH/k006.jpg"><img alt="K006" height="340" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/VQMHtouxyNc8QXK9qN7EDTvoVdvrQjOjU541E5yVk5AdRifvcpxoFx6H6TRM/k006.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>the big test most people can and should do:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K012" height="631" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/NNWcYIFFKpzeWC1S2EDxEfxNeCv4CIziB6bvFK7azRX1fGmmXyCG5b7F1I4E/k012.jpg" width="423" />
</div>
</div>
<p />
<div>heming leira:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K013" height="629" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/2vyuCLVERHtbTxYbvmxtbWEr5IEg7yxViEsGETIFJuobNtyX3qq1mu83hw8t/k013.jpg" width="406" />
</div>
</div>
<p />
<div>tim and silja:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K014" height="600" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/cwHKhLoLjKV49eP2fopexBcOYjsn61i7r22MdIMUddawzDC4NFQOyc7uOHMo/k014.jpg" width="475" />
</div>
</div>
<p />
<div>sindre buraas ran in 14:32 which is amazingly fast:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/Y8iyVyuOekU2gEgWDADaTelowENvVptZvbujp4mfdnwf82mO8OLgWQtn7YpI/k015.jpg"><img alt="K015" height="376" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/8DOaP3I8rYFiuUku32YoRd3yXGAvEhsklPjrIm6e0IgWu8cbFVHWxRaZdAx6/k015.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>randi helen and rune:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/rCM0Hh2GRBd3oxX5TGZ51e9qdCgs11f5V3gQQ8KMmOR6qt5hjrxTcye0VfGk/k018.jpg"><img alt="K018" height="381" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/iZBCbZhf3XFNAQ63id9ncA9Qm1I7Ku3Jnw1OQswyTDqTM5ygQC3HXDou6Rri/k018.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>on their way down:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/y9WpLhBrTLLibZmEcAtuPqZt1RDanRVtR1OiUgQJ5Q5cNW6QucUQ1JlK3qSP/k008.jpg"><img alt="K008" height="375" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/5OGeYCcPeIwVd7aeSRLt8eByROjEZbWEJOZzh8sCxFsPGlwB3T0gU9IVCitB/k008.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>ole sondre kaalstad:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K007" height="634" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/F2KYjLVlZf4OA05I5TGew8RfNKy9fYQYpfsdzQg41Y65nkeyRFw6Di8jB6zr/k007.jpg" width="474" />
</div>
</div>
<p />
<div>going down:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/JaLvgDP2LPF55wohEIvdUQQsEMigOH3gnONEqUgDplfEjyjtjz7CLxGZsCBs/k009.jpg"><img alt="K009" height="374" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/0b8890nalbOcSqGLd93CVN56SLve9E5QTQBlWFN9bHGcbb2HTrFPZmNsXW15/k009.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>some on their way down, some on their way up:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/temp-2011-10-04/ypGtaFmlfIkzDtHFyCkstAJHdCrivwBcgrgBwFdfgDBwyvEmxzbrsjcEpqgk/k010.jpg.scaled1000.jpg"><img alt="K010" height="375" src="http://getfile9.posterous.com/getfile/files.posterous.com/temp-2011-10-04/ypGtaFmlfIkzDtHFyCkstAJHdCrivwBcgrgBwFdfgDBwyvEmxzbrsjcEpqgk/k010.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>no one says it's easy, but fun it is:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/temp-2011-10-04/EIqnzysjClbEFrpzqEhwsHoriiGovbGesmAicIdimntniussuqrDyicrJDId/k011.jpg.scaled1000.jpg"><img alt="K011" height="377" src="http://getfile3.posterous.com/getfile/files.posterous.com/temp-2011-10-04/EIqnzysjClbEFrpzqEhwsHoriiGovbGesmAicIdimntniussuqrDyicrJDId/k011.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<p />
<p />
<p />
<div><strong>ref:</strong></div>
<div>event :&nbsp;<a href="http://www.oslosbratteste.no/">www.oslosbratteste.no</a></div>
<div>garmin connect :&nbsp;<a href="http://connect.garmin.com/activity/118292768">http://connect.garmin.com/activity/118292768</a></div>
<div>kondis article :&nbsp;<a href="http://goo.gl/xS3qe">http://goo.gl/xS3qe</a></div>
<div>results men 35-39 (me) :&nbsp;<a href="http://goo.gl/y3b8H">http://goo.gl/y3b8H</a></div>
<div>results men all :&nbsp;<a href="http://goo.gl/YJX5S">http://goo.gl/YJX5S</a></div>
<div>results women all :&nbsp;<a href="http://goo.gl/dtzHg">http://goo.gl/dtzHg</a></div>
<div>results all :&nbsp;<a href="http://goo.gl/tKZVC">http://goo.gl/tKZVC</a></div>
<p />
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<p />
<div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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    </item>
    <item>
      <pubDate>Wed, 28 Sep 2011 02:02:15 -0700</pubDate>
      <title>Going Back In Time with Oracle</title>
      <link>http://klevstul.posterous.com/going-back-in-time-with-oracle</link>
      <guid>http://klevstul.posterous.com/going-back-in-time-with-oracle</guid>
      <description>
        <![CDATA[<p>
	<div>Oracle Flashback Query Using AS OF TIMESTAMP.</div><p /><div>If you work with databases the chance of you having done a cock-up when writing an update or delete statement is big. There definitively is a lot of people that through out the history have forgotten the &quot;where clause&quot;. If you in addition do commit your changes you might be in mud to your ears. However, there is a remedy for &quot;butter fingers&quot; if you are on Oracle. A trick that you should learn immediately is how to go back in time on newer Oracle versions. It is heaps easier than you think.</div> <p /><div><div>Since Oracle 9i Release 2 you can do &quot;AS OF SCN | TIMESTAMP&quot; flashback query to get data from an earlier time, before changes were made to a table. The method is extremely useful for tracking changes or if you need to recover data due to errors.</div> </div><p /><div>Let&#39;s say we have the a tiny table containing two rows of data:</div><div><div class='p_embed p_image_embed'>
<img alt="Table" height="63" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/9AcF8HP8iY6wX3Cbp8EE767N7RuWRe9dtC1tuHT25KIS2MhxjNwdIrVjQ3xC/table.jpg" width="228" />
</div>
<br /></div><p /><div>Lets say you update &quot;COLUMN2&quot; for row with PK = 1 from &quot;one.one&quot; till &quot;one.two&quot;:</div> <div>UPDATE &quot;KLEVSTUL&quot;.&quot;TESTTABLE&quot; SET COLUMN2 = &#39;one.two&#39; WHERE PK = 1;</div><div>COMMIT;</div> <p /><div>Now the table contains this data:</div><div><div class='p_embed p_image_embed'>
<img alt="Table2" height="62" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/ImwYX5SPAz7GltdYHVIFvMvWVyqMSPymDtDsVcPSBM6IttuM2lFFfWUVv99i/table2.jpg" width="229" />
</div>
<br /></div><p /><div>Now, using a flashback query you can go back in time and present data from before the latest changes was commited:</div> <div>SELECT * FROM TESTTABLE AS OF TIMESTAMP (SYSTIMESTAMP - INTERVAL &#39;5&#39; MINUTE);</div><p /><div><div class='p_embed p_image_embed'>
<a href="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/l7lPOdVUdCr8cWwo9wgzAMwQwYFNijq8u65bUB7DauHWMBdjeKbAPV0N9Ygc/intervalMinFive.jpg"><img alt="Intervalminfive" height="137" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/WjIhe1gT7OyNqYdEwXSu5zaSUxSNIezRnJ9oIxBBnKGRCDwyMemMjAgPQcHJ/intervalMinFive.jpg.scaled.500.jpg" width="500" /></a>
</div>
<br /> </div><p /><div>Furthermore you can see the changes a row has gone through in time using a query on this form:</div><p /><div><div><div> <div>SELECT PK,COLUMN2,COLUMN3,</div><div>  VERSIONS_STARTTIME,VERSIONS_XID</div><div>FROM TESTTABLE versions BETWEEN TIMESTAMP sysdate-5/1440 AND sysdate</div><div>WHERE PK = 1;</div></div></div></div><p /> <div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/WZCAusZcfaNNTmbztH6DWwDAVRkUhDF2IBVTMws5hcRrwiQzRUouZzY4dCMn/versions.jpg"><img alt="Versions" height="55" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/Rzl4QkVL7eDm5uD8yUj2dWl4HQ7vSzbIlpo5Q0OHZqjoiotv96SlLAz093uq/versions.jpg.scaled.500.jpg" width="500" /></a>
</div>
<br /></div><p /><div>If the COLUMN2 with PK = 1 was changed from &quot;one.one&quot; to &quot;one.two&quot;, &quot;one.three&quot; and &quot;one.four&quot; over a fifteen minutes period it would look like this:</div> <p /><div><div>SELECT PK,COLUMN2,COLUMN3,</div><div>  VERSIONS_STARTTIME,VERSIONS_XID</div> <div>FROM TESTTABLE versions BETWEEN TIMESTAMP sysdate-15/1440 AND sysdate</div><div>WHERE PK = 1;</div> </div><p /><div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/YRKSQDW9zXUT4rpMhqyldUiMMqE51lKQKScifI4kHCsEaCaZhRcURTkG9jj0/fourSteps.jpg"><img alt="Foursteps" height="88" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/GOG44IMFLIwSt1aVL2Dgwz8HsidF4opT1fx8ycskwN1WybOpdkDYxjI2WDln/fourSteps.jpg.scaled.500.jpg" width="500" /></a>
</div>
<br /></div><p /><div>What limits how far you can go back in time is how often and how many snapshots are taken of your database instance. If you try accessing data outside a valid range you&#39;ll get the error:</div> <div><div>ORA-08180: no snapshot found based on specified time</div><div>08180. 00000 -  &quot;no snapshot found based on specified time&quot;</div> <p /></div><div>Another limitation is if the table definition changes. That will lead to the following error:</div><div><div>ORA-01466: unable to read data - table definition has changed</div> <div>01466. 00000 -  &quot;unable to read data - table definition has changed&quot;</div></div><p /><br /><div><b /><div style="font-weight: normal;"> <span style="font-size: large;"><span style="font-size: small;"><b>[k]</b></span></span></div><p /><div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" /></span></div>              <a href="http://www.vxg.com" target="_blank">www.vxg.com</a></div>
	
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        <posterous:userImage>http://files.posterous.com/user_profile_pics/164195/3439762896_6c3bdaef5f.jpg</posterous:userImage>
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        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
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        <posterous:displayName>Frode Klevstul</posterous:displayName>
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      <pubDate>Tue, 27 Sep 2011 15:19:00 -0700</pubDate>
      <title>Making Pace at Oslo Maraton (2011)</title>
      <link>http://klevstul.posterous.com/making-pace-at-oslo-maraton-2011</link>
      <guid>http://klevstul.posterous.com/making-pace-at-oslo-maraton-2011</guid>
      <description>
        <![CDATA[<p>
	<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/pTHWNj7CgwCQOXesvQu2nqy59tUPP32czMFer9hrc0X7q8jZpbyZV3cehpyT/k003.jpg"><img alt="K003" height="125" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/pJZ5YT6rYTDiitDmMQs4zTcUoVN7pqroZywjlXW7hMvYKEg8kvSAMVNGrCdc/k003.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/NGxR4IaWQrheQBp0noPDJqLruGmwmscgusrIzCJ6FH87M8twBEJPOpU1ODQa/k011.jpg.scaled.1000.jpg"><img alt="K011" height="335" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/5AnGYpAda8hTSCNgxNy2HzXAm48Id6qBw0BbuJdI1rEs3z9Nl8yiFb90J6Fx/k011.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Sunday was another special day. It was the first time I participated as a pacemaker in a race, the event was Oslo Maraton's half marathon distance. It was a absolutely awesome experience that I can recommend. First of all I have to say the entire event was very well organised. For being as many as about 16.000 runners in total I reckon it went&nbsp;very smoothly. And on the half marathon the start and the finish went without problems (compared to last year's issues). One thing the organisers&nbsp;should have done differently though was moving the first water station, the one on about 5 km. There was chaos at that point. And at the last water station they were very unorganised. I had plenty of time and did not stress, however it was impossible getting any water there despite asking two of the people handing out drinks. There were a couple of very sharp turns as well. Keeping a slow pace this was no problem, but I bet it would have been if I tried setting a PB (not because I'm that fast but because you are very tired).&nbsp;Hairpin turns are seldom fun. But&nbsp;except&nbsp;for those minor things I reckon it was a great event. And guess what, this time I thought there were enough&nbsp;toilets as well. At least I did not have to cue for long.</div>
<p />
<div>I had been given the time 1:55, and the plan was to finish just below that time. 1:55 gives 5:27 on the kilometre. I was pacemaker together with Espen Ringom (<a href="http://www.mosjonisten.com" target="_blank">www.mosjonisten.com</a>). Was nice being two pacemakers together. Espen did a great job informing everyone how far it was left and and motivating in well known Ringom-style. Bengt Lund (due to injury) and Heming Leira joined our groups as well. So we were quite a good team from start, along with all the other nice runners. I had done three half marathons earlier this year. When I did take it easy at Kongsvinger I ran in about 1:36 (<a href="http://goo.gl/EEtAk)">http://goo.gl/EEtAk)</a>, In Drammen two weeks ago I ran in 1:29:55 (<a href="http://goo.gl/KlPn4)">http://goo.gl/KlPn4)</a>, hence 1:55 was comfortable. However you never know with running. If you get problems with your stomach for example it doesn't matter how slow you run. I've experience that before. But Espen and I did manage to keep the pace all the way. I finished in 1:54:38 and Espen was even closer to 1:55. Most of the kilometres were quite even as well. A few ones were off. Like the fifth where I got 5:49 due to the chaotic water station. On the ninth kilometre I got 5:08, however I am very sure that sign was misplaced (according to the GPS data,&nbsp;I did lap manually). On the 10th&nbsp;kilometre&nbsp;there was no sign at all (fail). My 20th kilometre was a bit too fast though as I got exited when I cheered on people running (5:13), but overall I reckon it was quite good.</div>
<p />
<div>A few times felt like running a bit faster on the day, specially when I saw the runners I knew, on my level, going for new records. Then again, being able to observe what was going on around the course, cheering on people you met, talking with people you ran with, that was nice. I think I was smiling constantly the entire race, and most of the Sunday. A few years back I would not have managed to run a half marathon in sub 2 hours, now I was running with a sign and a balloon. It was an honour being a pacemaker for Kondis and Oslo Maraton. I would love to do it again. I hope the people that ran with us were satisfied. There were at least some that did thank me. If anyone who joined the 1:55 group have any feedback, positive or negative, please let me know. As long as the feedback is constructive it's nice getting it.</div>
<p />
<div>Thanks to SK Vidar for a fantastic weekend in Oslo. I think I might just sign up for the 2012 event already. See you then, as a pace maker or maybe I will try to set a new PB. Who knows?</div>
<p />
<div><strong>Map:</strong></div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/crhbV9sMX4Hdg1Uhv5WCVSNLEXYaxpIrd9H2yOmNHKmX4MWNnz1m8nAGMndK/k013.jpg.scaled.1000.jpg"><img alt="K013" height="327" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/Srbyef1ZlpjMiNrMMdsoYFwJeyIUFNiAzFq3dyHYpmKVRSfCRXmYH7db1wR3/k013.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>Pictures:</strong></div>
<div>
<p />
<div>Me, Heming and Bengt. A Happy crew before start. Photo by Espen Ringom (yeah, it is a snapshot of a video Espen shot, where he forgot removing the controls):</div>
</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/Ds4UTUbUvUdACoMcz098bSuNTks75XGYWLWz9HNxFt5r7L3kHfRxmAb0PMHZ/klevstulhemingogbengt.png"><img alt="Klevstulhemingogbengt" height="281" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/Cyi7XXcPGPcTYo4WDWTDFH3geadeXWNbVf5sneqm9PSGcbqHWoJjpN6zNLiP/klevstulhemingogbengt.png.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Originally I planned going for a PB in Oslo. However after Drammen I changed my mind:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/01sQdidikEAbLPhkbcJUwY32xGLKGQ7VzAUuSt8KWLjeOnnKMcEI6zQjvugz/k004.jpg"><img alt="K004" height="431" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/UWEahCDGRaj5ncP5qVWMF43tiyYXDEnlyrDxwjEHEfjOcswED5ujOHTpIAzc/k004.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Kondis, making pace for a better world:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/tRfwbZvdXS7oAdrevNe3NfvNUtJVYLtEgm8vmV3KjIeY5lRY2gK8k68Lr0FA/k005.jpg"><img alt="K005" height="384" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/u3oBU916sLu4Ql3FQrcSPlrWWGbpaed512NybxJ9VZg4mgPNaaapckwyRzUr/k005.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Thomas Haug did go sub 1:30 on the day that was his birthday as well. Congratulations x2:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/46jQ8rQ7JedQGDoAVGM4BGkHe7SBxNnpLxoMvWxVSnXIJCcOBwlz4sMs88qd/k006.jpg"><img alt="K006" height="715" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/Y84EHIL9LfnJrSrp7KD5wVdPQAz6rGUwRAW1XAv9OOpbYUCcPEOstThfdTx6/k006.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>1:55</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/K0X9fsGZ0mhTQZSkN4vmuckmltMSfyldWtEYVAen7mQjw3JHk3mGJ6HNz0h8/k007.jpg"><img alt="K007" height="429" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/YOYqNDwtObCIPkfO06HaEVahs0qebWqnJW0ij92bBR5SiOW0Wgiv9AjIabcl/k007.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Ringom and the camera:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/zImBYc3GWp9V9VB1lAONvmZAURZhD3G20BdumuX4u6VmiVn6OBzJiOn9x0uC/k008.jpg"><img alt="K008" height="551" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/CuBGyiVI53HTShupLlp11CBstADSUTcFeRe6q7MFXS5QD8M7bWCE87drkxxY/k008.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Bengt:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/x7jSw7exwlRnf7x5qzDfNdEH2ZzJcOzrGmMZoz1Igmy55ofeiFBcgXVSb7FR/k009.jpg"><img alt="K009" height="679" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/vKdxHaqVnj8nZfaBjez6BNAuT7uHXKU0N59KR8Kt30iYnJHrogMFQ0nvTHVS/k009.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Bankett:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/eqTjTNMEof5k0SHbxgB2L4qU5aYRG57MffCFPZx3iqQjw7t11vqpsY2CcdDW/k010.jpg.scaled.1000.jpg"><img alt="K010" height="366" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/Ms04Cu6RJ1rIKwMdzETNqqggy3WaSPYtcSE5tpRbg4WQhCaW6DfFblsj9GaS/k010.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>Videos:</strong></div>
<div><iframe src="http://www.youtube.com/embed/3aypCw3RAbM?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<div><iframe src="http://www.youtube.com/embed/6hrIfYKe8i4?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<div><iframe src="http://www.youtube.com/embed/Kn7MOlyoiNU?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<p />
<p />
<div><strong>ref:</strong></div>
<div>Garmin Connect :&nbsp;<a href="http://connect.garmin.com/activity/117043872">http://connect.garmin.com/activity/117043872</a></div>
<div>Ringom's blog post :&nbsp;<a href="http://www.mosjonisten.com/2011/09/26/oslo-maraton-2011/">http://goo.gl/mZOen</a></div>
<div>Oslo Maraton : <a href="http://www.oslomaraton.no">www.oslomaraton.no</a></div>
<p />
<div><br />
<div><strong>
</strong><div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<p />
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<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
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      </media:content>
    </item>
    <item>
      <pubDate>Sat, 24 Sep 2011 12:18:00 -0700</pubDate>
      <title>Oslo Maraton 3km</title>
      <link>http://klevstul.posterous.com/oslo-maraton-3km</link>
      <guid>http://klevstul.posterous.com/oslo-maraton-3km</guid>
      <description>
        <![CDATA[<p>
	<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/jdBPohVTlQ0enOrLouup563QBZaEegUEQyLEypX1ZOWsjs15XRBWZVCWHzXW/k003.jpg"><img alt="K003" height="125" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/HqaOSpKiBQzUzoIpssidYBlLzFzpGIm6IUQwrBpt1Jc7Qbba9FUt6rU5pW6R/k003.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div><div class='p_embed p_image_embed'>
<img alt="Frode_klevstul_img_7286" height="700" src="http://getfile6.posterous.com/getfile/files.posterous.com/temp-2011-09-24/EhJIeaIofjDDfxCpADitacJpBfJintmcCnjHAmkEaovpaHrDzEqxbpIntffi/Frode_Klevstul_IMG_7286.jpg.scaled500.jpg" width="467" />
</div>
<span style="font-size: xx-small;">Photo by Heming Leira and Kondis ( <a href="http://goo.gl/edSRe">http://goo.gl/edSRe</a>&nbsp;)</span></div>
<p />
<div>Restless as I am I needed a contest this weekend as well. Since I'm a pacemaker for tomorrows half marathon in Oslo I signed up for the 3 km race today. This was my first ever 3 km race. My plan was just to do a controlled sub 12 minutes run. I ended up with the time <strong>11:22</strong> and surprisingly got the third position in my age group. Very well organised race. Great fun. I'm really excited about tomorrow's half marathon. Oslo Maraton has become a tradition to me. I love it!</div>
<p />
<div>Ready to run for VXG.com:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/VOEAOZYY6HVicwXHSM1OwDDnnt7rcBcylmwKmtDWAbpu8a9R5m7WFpfSUxYd/k009.jpg"><img alt="K009" height="692" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/N0XLOiqaibztcGSl0wZ22zpaKHBRcZD05qO1rtFT6jkn0GNTOsyiXsnfsWZX/k009.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Wore my new Mizuno Wave Precision 12, awesome shoes that helps me running on the forefoot:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/G8ad7zzMljxnNB6Zw49hStVpeOwvE2Fudc0XY9oavEnJiHa7gkWKs2uxyViE/k010.jpg"><img alt="K010" height="375" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/7qcIb408uGyYlsOWNau9z7H2pl6lIqpXiJL66hdS4piMCJRHeeJzhdxcGGKY/k010.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Should be no doubt about who is the sponsor for this year's event (lovely Enerhaugen in the background, no I am not ironic, I do mean it):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/rMY2MtIYRFNFJbKViIdtHzyip9eKFiIuDuX6chxG02fuxj5qhhIvdIQKBvii/k008.jpg"><img alt="K008" height="744" src="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/dPO5ZvAUUfybYeDqGXmUQ1QlwyTIH6j1iAZsegOGfKBaYBWjuMx0plTwsxRC/k008.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Saturday is the kids' day as well. Heaps of fast and smiling kids did the Children's run. Maybe some of these guys will win the marathon in a few years time:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/p00TusNQVUODIiQQbmkqDzCPDVpl3Gy1r6w9ayYJjW2ZX4LkK9URg1SRZpZz/k004.jpg"><img alt="K004" height="809" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/fTFuigPvQ7OSDlJmYjOPY6Rguq7kfk4B4fAvhSLwu00Wpqu1AGfXSFlXbHXy/k004.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>The 3 km course. Great start and finish area with plenty of space. Overall a nice and fast track:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/V0QRb3YB0qvUuQtIOk8HX4mNBa9YP22eHFZEh18mPUpylXbGjGQ2vmrNBrNg/k011.jpg"><img alt="K011" height="707" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/g36kAMXpY9xn2i4CHaiM1gnOKhJ4xGezuv3ouOIBEO0wMud1GLQkByooD6uF/k011.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>3km and 3rd place. This year's medals and tees are great by the way:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/sSlaM3lX4gbLk2XEJyBtUgT7ctuOZIoDCIZpyIMbEkBd74wpWemmBI2YY9c5/k007.jpg"><img alt="K007" height="753" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/HrYgTZffXnl4wY7hnirzkAaOsGlBSQwzFJ4QfYhPgygQUq9ujUC4NicVCl68/k007.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Even won a pair of socks:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/zKw9769gUTM6kbgXXmOXGpIFqV8UZhYm78uhcpSWISyW9rze0QTDajjqgstL/k006.jpg"><img alt="K006" height="732" src="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/2DG4CInN7fJGM32cRiPD1aOnmtn6DvSqLSDl1kHV382eN6cAngGzBCIdDYoU/k006.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>The diploma stating that everyone completing a distance being winners:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/bFO0WEbbxrPVqzlPWOmTOyVEvrYaRPBmLHp1ysIH1bqxzSKwRrzkOezMvYvK/k000.jpg.scaled.1000.jpg"><img alt="K000" height="711" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/L1hFFzykNuFlGqekCZ3d7yRWMmbwjffTSXTsRgBwCWw98v1YdW3m0IDd994m/k000.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Results:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/qBjNZp0fDtdud5kqfdjKqIbtoBh6XHVg7Ms5OVBz9ihX704A1hjXls0Y5iMl/k005.jpg"><img alt="K005" height="132" src="http://getfile9.posterous.com/getfile/files.posterous.com/klevstul/QzFcSKtS8bNcxYQxy3ehcAO5v5icMVeWvlYUTTztXHqIjO9FXiweGF5UVktZ/k005.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>If I only managed to keep this pace for another 7 kilometre I would be quite satisfied, manjana manjana:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/qT23W989df1bt75C0N6i8E1e4Qx9cTuFqPCmirL972rZuRw0xGasg2wPXyAG/k001.jpg"><img alt="K001" height="615" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/oCvvK4NoDuAz5eK9Xia1HzHyXRHZI4Agl607RudghPAv2SpaBY0ZcTWWPaTM/k001.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Top 40 runners (ended up as 29 out of 408 overall):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/NWepEKFcIHTKcj4e6DlRRNDsgPY7DfbixZk6fOATA3uCYuwPRQWhq62dASGP/k002.jpg.scaled.1000.jpg"><img alt="K002" height="656" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/rgeGnkQx9ZUoOSoxdf79JVWsvrgqHoczycWyNwEeXaQ4t0aHmQRFexZpDvMa/k002.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<p />
<div><strong>ref:</strong></div>
<div>Garmin Connect :&nbsp;<a href="http://connect.garmin.com/activity/116712603">http://connect.garmin.com/activity/116712603</a></div>
<div>Oslo Maraton :&nbsp;<a href="http://www.oslomaraton.no/">http://www.oslomaraton.no/</a></div>
<div>Results:&nbsp;<a href="http://results.ultimate.dk/smartres/?eventid=900">http://results.ultimate.dk/smartres/?eventid=900</a></div>
<div>Kondis article :&nbsp;<a href="http://goo.gl/edSRe">http://goo.gl/edSRe</a></div>
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<p />
<div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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      </description>
      <posterous:author>
        <posterous:userImage>http://files.posterous.com/user_profile_pics/164195/3439762896_6c3bdaef5f.jpg</posterous:userImage>
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        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
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    </item>
    <item>
      <pubDate>Thu, 22 Sep 2011 14:57:00 -0700</pubDate>
      <title>400m at Bislett Stadion</title>
      <link>http://klevstul.posterous.com/400m-at-bislett-stadium</link>
      <guid>http://klevstul.posterous.com/400m-at-bislett-stadium</guid>
      <description>
        <![CDATA[<p>
	<div>Setting goals and chasing them is fun. My new running goal is doing a 400 meter in sub 60. When you've in your mid 30s and never before in your entire life done a 400 meter that goal is not as easy as it might sound. My first try on this was at an event at Bislett Stadion in Oslo (&nbsp;<a href="http://en.wikipedia.org/wiki/Bislett_Stadion">http://en.wikipedia.org/wiki/Bislett_Stadion</a>&nbsp;). The same place where the Diamond League is hosted. The event was called "Avslutningsdagene" and Espen Ringom ( <a href="http://www.mosjonisten.com">www.mosjonisten.com</a> ) invited me to join. We were told that it wasn't a very serious event, and that no one would look strange at you no matter what you did wear. We soon would find out that it was not completely true though. We looked so misplaced that the organisers actually asked us to leave the track before the start. When we told them that we would participate they looked at us as if they didn't believe us.&nbsp;Anyway, it was great fun trying something completely new. There should be more none-serious runners at events like these. Then it would be even more fun.</div>
<p />
<div>Doing a 400 meter was hard. It is too long to go all in from the start, but too short too take it easy. The lactic acid will come, and when it does the pain visits as well. Before the race I was very insecure on how fast I would be able to run. I felt tired but did silently hope to manage a sub 70 seconds race. However there were some new elements, like start blocks, that stressed me.</div>
<p />
<div>The start went OK. We were only three runners in the heat. Espen and a 15 year old "pro" athlete. I saw both of them disappear in front of me on the first few meters. However I tried keeping my own pace, a strategy that did work well. After about 250 meters Espen got lactic acid coming out of his ears and almost stopped completely. He had to run with the breaks on for the rest of the distance. I managed to keep the pace, maybe even increase a bit, on the final 100 meters. I finished in <strong>63.84 sec</strong>, and now do realise that with proper training sub 60 should be doable. Espen, that must have done the first 200 meters way below 30 seconds lost heaps on the last bit and finished in 68.36 seconds.</div>
<p />
<div>The video of the event:</div>
<div><iframe src="http://www.youtube.com/embed/GgTbC1l1cU4?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<p />
<div>Espen ready for a personal record on the 400 meter:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/jI8mGX4OGWXITD0BT12Uaj3GVSWWsjCDWfwvsAXgQ0CiadVwoTgZX8pjYpTc/k002.jpg"><img alt="K002" height="421" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/K08GKetfgfVAmxS30MfQZRdDKNah4laSQW0MGIpA4rjq4sqk4hB8iaRkDkCH/k002.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Espen, and a man with a gun in the background (we soon found out what he was doing there):</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/kjX6gPPwAZ24kkCG5VPDIN3SsToQy22TjKrsW6lOEPiyw340fmYPjdeFEfgq/k001.jpg"><img alt="K001" height="622" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/ZOAkpDZZIBzW14JJFeqHztXKec7iuso1ubKsLm658FvRImLohKguzbWR2zb0/k001.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<div>Avslutningsdagene i friidrett 2011, Bislett Stadion:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/4rrrFWzIi6XHsesUnk9WtaPciwBpYe2TwDH4tn43JGubsHrgnUbFd0GoX3oD/k000.jpg"><img alt="K000" height="151" src="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/aJcgCmSyHk909XQT3uf4rAUPXH2hPVoQp1KklTRbLjepL9ZdQAPxHiCd4z2s/k000.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>ref:</strong></div>
<div>Garmin Connect :&nbsp;<a href="http://connect.garmin.com/activity/116398221">http://connect.garmin.com/activity/116398221</a></div>
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<p />
<div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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      </description>
      <posterous:author>
        <posterous:userImage>http://files.posterous.com/user_profile_pics/164195/3439762896_6c3bdaef5f.jpg</posterous:userImage>
        <posterous:profileUrl>http://posterous.com/users/4afJL3AU6O5j</posterous:profileUrl>
        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
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      <pubDate>Sun, 11 Sep 2011 16:08:00 -0700</pubDate>
      <title>NM halvmaraton - Drammen (2011)</title>
      <link>http://klevstul.posterous.com/nm-halvmaraton-drammen-2011</link>
      <guid>http://klevstul.posterous.com/nm-halvmaraton-drammen-2011</guid>
      <description>
        <![CDATA[<p>
	<div>
<div><em>Finally sub 1:30</em></div>
<p />
<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/klevstul/9lDdMkNtDhWpdL7fyIoFUGYdpdnQRlInn4kfyMVjqexyZgzf8rS8xY3hyhjO/Drammen_Halvmaraton_003.jpg.scaled.1000.jpg"><img alt="Drammen_halvmaraton_003" height="511" src="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/M8mWxQEr24GoOSdLEMZ2NRmn9rkHECzzcqiOrET1KdMrkjPFNfwvaZt1wD0e/Drammen_Halvmaraton_003.jpg.scaled.500.jpg" width="500" /></a>
</div>
<span style="font-size: xx-small;"><em>Photo by Randi Helen Gran. Around 1.5 km from the finish line I was in great pain, my body just wanted to give up but my mind did not.&nbsp;<span style="font-family: Liberation Sans, Helvetica Neue, Arial, Helvetica, sans-serif;">Ole Peter Bergaust (831) won the "HM Men 65-69 years old, 1946-1942" with the time 1:30:41. Impressive!</span></em></span></div>
<p />
<div><div class='p_embed p_image_embed'>
<img alt="Frode_klevstul_12955_img_6863" height="700" src="http://getfile7.posterous.com/getfile/files.posterous.com/temp-2011-09-23/wdIoGlxtFgwderAcgsCBhkvEnljpAsyrCacrDFxuDctevecuFhJjEvhnAGIv/Frode_Klevstul_12955_IMG_6863.jpg.scaled500.jpg" width="443" />
</div>
</div>
<div><span style="font-size: xx-small;">Only a few meters before the finish line I knew I could make it and gave absolutely everything. Photo by Heming Leira / Kondis ( <a href="http://goo.gl/aaWuG">http://goo.gl/aaWuG</a>&nbsp;)</span></div>
<p />
<div>Some days will be remembered. Today is the day I will remember for the rest of my life. The 11th of September is a special day for most people though. I as well was influenced what happened ten years ago this day, but this is not about that tragic event. The 11th of September 2011 is a day that will be remembered with nothing than happiness by me.</div>
<p />
<div>Today was the day when the Norwegian Championship in half marathon took place. I had signed up about two weeks ago, and it would be my third attempt to go sub 1:30 on the 21.0975 km distance. My first and far too optimistic try was back in 2009 where I blew up during Oslo half marathon and finished in 1:34:09 ( <a href="http://goo.gl/RVcXk">http://goo.gl/RVcXk</a> ). Then I tried the same race last year and finished in 1:30:32 which was a huge disappointment ( <a href="http://goo.gl/A96tE">http://goo.gl/A96tE</a> ). This year I had done two half marathons earlier, however since they were not any easy runs I had no goals of setting a new personal best. Nordmarka Halvmaraton was completed in 1:32:31 ( <a href="http://goo.gl/05bSa">http://goo.gl/05bSa</a> ) and Kongsvinger Halvmaraton in 1:35:55 ( <a href="http://goo.gl/EEtAk">http://goo.gl/EEtAk</a> ). Drammen was my fifth half marathon in total, my third this year and my third attempt of reaching my number one goal in running, finishing sub 1:30 on the distance. My plan was to start easy and aim for a negative split. In all the races I&rsquo;ve done this it has always given the best results. I planned to start as slow as 4:20 for the first two kilometres, then try to keep 4:16 and "sprint" on the last kilometre to get below 1:30 on the distance.</div>
<p />
<div>I was told that Drammen was a very flat, easy and fast track. Hence I as well as several other runners had huge expectations and were quite optimistic when it came to the possibilities of setting a new personal best. However all of us would learn that this would be a lot harder than expected. I had learnt from Karlstad that setting a new personal record is far from easy ( <a href="http://goo.gl/nIgkm">http://goo.gl/nIgkm</a>&nbsp;) so I knew pain was waiting for me around the corner. I had done very proper preparations for the race this time. No Krav Maga the last week, no strength training since Wednesday, and only a few controlled runs to keep my legs moving. I rested well and slept enough the last two nights. The night before I also had a long and warm bath to give my muscles some extra treat. I almost felt like a top athlete there I would try to run in a time that for some people is considered as jogging pace. However I have learnt from running that there is no point for me comparing myself with the fastest. Running is mainly about setting your own goals, and don't care too much about the people around you. At least not until you get the chance to sprint away from them on the last 200 metres. That is one of the many beauties of this sport that is quite new to me.</div>
<p />
<div>Training sessions the last week:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/fu9s96SCjT954t7qdDxPy4r5Wc632pQfTvGvIjfUhfpfBHaZSj6uzcS8fTgr/k000.jpg.scaled.1000.jpg"><img alt="K000" height="94" src="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/zdNjAwE3CANjSyRKPhgN9a6HdvJYG4Wn9zyEOqAzHRXiAKhG1Cg3K4aWxh8p/k000.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>It was a grey and cloudy day when I woke. The rain was drizzling almost till the start, at 12:30, when the clouds dissolved and the sun visited. A sudden change in temperature along with it being very moist made the conditions very far from perfect. It was very much the same conditions that I experienced in Karlstad earlier this year.</div>
<p />
<div>The weather on the day shows that temperatures jumped to about 21 degrees at the same time as the race started:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/qw8irnTEZePbVDtRxZg0wnhXGv1OQuBSwpTA0B35CDFgfNexxk6U2KuW2oHv/meteogram_med_observasjon.png.scaled.1000.jpg"><img alt="Meteogram_med_observasjon" height="129" src="http://getfile5.posterous.com/getfile/files.posterous.com/klevstul/HOVm4ekUEmbccMFpUpKIKfYFoOfRhzrgQsXOlLtY74OyCwQkW81VEdQFJVUn/meteogram_med_observasjon.png.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>A thing that I do find problematic with a lot of races is that they don't have enough toilets. At Drammen they had no more than three (!) toilets available. I would like to know who did the&nbsp;maths&nbsp;and found out that three toilets would be sufficient for several hundreds of runners. My eight year old niece would do far better estimating the number toilets needed. The result were people peeing everywhere, on street corners, in back yards and in parks. I did notice a couple of locals not being very happy about this. Overall the race was OK organised. The best part was the way the start numbers were handed out. Finding free parks in the city was no problem either. However there were some things, mentionned in this post, that should be improved till next year. If the race is to be arranged again that is. The last time there Drammen had the half marathon was back in 2005.</div>
<p />
<div>OK, then to the race.&nbsp;The first kilometre I did in 4:15 and that felt very easy. It was a great feeling on a day were I soon should feel a lot more pain. I got 4:18 on the second kilometre and then I did the two next kilometres in 4:23. This was almost as planned and didn't stress me. I forgot pressing the lap button on kilometre 9, hence I "double lapped" after 10 km I got the 1 seconds short 11th lap. The first 10 kilometres went a bit slower than planned what I ideally hoped for. It was harder keeping the pace up than I thought it would be. The track was not at all that easy as I was told. There were a lot of very sharp turns. Several of the roads were very narrow. As a result I almost tripped over at around three kilometres where one guy kicked me in my feet from behind. There were a lot of sub-passages to run below and some bridges to cross. One of the guards told me to lower my pace at one point due to it being slippery. Nice to get that message but all that made it very hard to keep an even pace. I personally found the race a lot harder than Oslo half marathon.&nbsp;There was also one spot where you easily could cut the corner and save maybe as much as 10 metres. There were no one there telling the runners where to run. I ran the long way, around the corner, but I'm far from sure that everyone did. I heard that some runners almost did take the wrong turn at that spot as well.&nbsp;At each location where drinks were handed (5, 10 and 15 km) out I tried getting two glasses. One with water and one with energy drink. However at the first spot the guy handing out water took the glass away from me so I should not reach it. What that was all about I have no idea but I have to say that some ugly words did pop up in my mind as a result of his behaviour.</div>
<p />
<div>My lap times, the last lap being 1.098 kilometre and not stopped before three seconds after the finish line:</div>
<div><div class='p_embed p_image_embed'>
<img alt="K002" height="503" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/hf6ti8HIzZno56y5IWpl98mr478eeNZJqUF8wJEarIB5WRnqBs45heE8nPFc/k002.jpg" width="121" />
</div>
</div>
<div>Official split times from Emit:</div>
<div>- top five:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile0.posterous.com/getfile/files.posterous.com/temp-2011-09-17/dxjvGFGiozkjkDottbJlpJrzFsppppmyCtyeAaqstxzskzoEwDDIcoleuDbh/k000_res.jpg.scaled1000.jpg"><img alt="K000_res" height="127" src="http://getfile6.posterous.com/getfile/files.posterous.com/temp-2011-09-17/dxjvGFGiozkjkDottbJlpJrzFsppppmyCtyeAaqstxzskzoEwDDIcoleuDbh/k000_res.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<div>- me (increasing the pace and climbing the results for each split. the fourth time, on 8 km, shows a wrong position though since only a few runners were registerred at this point). Finished as number 79 of 293 in total:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/temp-2011-09-17/vBtenahkcsfEcgwyazArFiIsBbEllCmwariGgCECdypaypcpIIsGmiumosGa/k001_res.jpg.scaled1000.jpg"><img alt="K001_res" height="34" src="http://getfile7.posterous.com/getfile/files.posterous.com/temp-2011-09-17/vBtenahkcsfEcgwyazArFiIsBbEllCmwariGgCECdypaypcpIIsGmiumosGa/k001_res.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>- bottom three:&nbsp;</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/temp-2011-09-17/bhabdigJGlJEtaIxnwIrjHtitiGwneGBrGaaBBdEGofgJsvvsxijEkJqpiwA/k002_res.jpg.scaled1000.jpg"><img alt="K002_res" height="55" src="http://getfile3.posterous.com/getfile/files.posterous.com/temp-2011-09-17/bhabdigJGlJEtaIxnwIrjHtitiGwneGBrGaaBBdEGofgJsvvsxijEkJqpiwA/k002_res.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>Being a bit behind the schedule I knew I had to give everything to make it towards the end. And that I did. The last five kilometres I finished in 20 minutes, something that is very good for being me. Luckily I was too tired noticing the 20th kilometre being as slow as 4:31. It was due to the organisers having misplaces the 20 kilometre mark. Hence the 19th kilometre became too short and fast, and the 20th too long. The last 1.5 kilometres were extremely painful. The distance lasted for ever. My body just wanted to give up, I had to work with my mind and my thoughts but I knew I could make it. I pushed harder. When I finally was about 200 meters from the finish line I went deeper down in my basement than in a long time. I sprinted as fast as I could. I gave everything in the&nbsp;chase of reaching my dream. A mixture of great pain and great pleasure hit me when I passed the finish line and I heard the speaker saying I had finished in sub 1:30, my official time became <strong>1:29:55</strong>. I collapsed on the asphalt. I was laying on my back, gasping for air, as one time earlier this season ( <a href="http://goo.gl/kGYEK">http://goo.gl/kGYEK</a>&nbsp;). I was&nbsp;extremely&nbsp;exhausted but at the same time so enormously happy. Finally I had made it! On a day that was far from optimal for running fast I had managed to do my best ever half marathon ever. The feeling of reaching a goal that a few years back seemed impossible is amazing and rewarding. After having gone through a couple of tough experiences lately I feel very lucky for being able to sense something as strong and positive like this. These type of experiences really makes life worth living!</div>
<p />
<div><strong>The map:</strong></div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile6.posterous.com/getfile/files.posterous.com/klevstul/wRiSsZ9mrqDeXTYcChdp8bxlQnItdpOieg8GWHx2i24aA1ckkt81WVGujHhP/k004.jpg.scaled.1000.jpg"><img alt="K004" height="283" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/XSzNGDZKtflwkjmPotHLZZ9td6Dxl96kAvNiDRJqMNqkqRv5ZB90UPCXSBzO/k004.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>Heart rate:</strong></div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/nDPh8oWDh1b8B4qwqoJzhyagq9EnblBUTgq4OMh7XfgzTE2EAHkxVNNbwQk9/k003.jpg"><img alt="K003" height="207" src="http://getfile2.posterous.com/getfile/files.posterous.com/klevstul/NrTr1LL25VE8MHQEQmWIFTx35WpGFWmyvGbqSY7w7S3m1JNBwIP2xlT3agYe/k003.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>Pictures:</strong></div>
<div>Early in the race I was smiling a lot more than towards the end. Photo by Lasse Wilhelmsen / Kondis:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/temp-2011-10-10/pmtdCrdsrxflGdIHEnyjGviidJsoAkcmFCnqmqsnAppobzxqccbGdJDeoAhq/Frode_Klevstul_Drammen_halvmaraton_tidlig.jpg.scaled1000.jpg"><img alt="Frode_klevstul_drammen_halvmaraton_tidlig" height="364" src="http://getfile5.posterous.com/getfile/files.posterous.com/temp-2011-10-10/pmtdCrdsrxflGdIHEnyjGviidJsoAkcmFCnqmqsnAppobzxqccbGdJDeoAhq/Frode_Klevstul_Drammen_halvmaraton_tidlig.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>683 - my lucky number at "DRRAMMEN HALV":</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile9.posterous.com/getfile/files.posterous.com/temp-2011-09-17/CGfobotEGHjmwlvfttdfzBaeJzfFEhBpvAxhlecrDJngoxBCAGypBxevpFHw/k000_pic.jpg.scaled1000.jpg"><img alt="K000_pic" height="596" src="http://getfile3.posterous.com/getfile/files.posterous.com/temp-2011-09-17/CGfobotEGHjmwlvfttdfzBaeJzfFEhBpvAxhlecrDJngoxBCAGypBxevpFHw/k000_pic.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<div>The boys:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile4.posterous.com/getfile/files.posterous.com/temp-2011-09-17/sgtdhbziyaBxvcgoomeEChzglGcrytnjJDlDwdxIyroCxJqjnaBnBJfJpFye/k001_pic.jpg.scaled1000.jpg"><img alt="K001_pic" height="395" src="http://getfile6.posterous.com/getfile/files.posterous.com/temp-2011-09-17/sgtdhbziyaBxvcgoomeEChzglGcrytnjJDlDwdxIyroCxJqjnaBnBJfJpFye/k001_pic.jpg.scaled500.jpg" width="500" /></a>
</div>
The legend:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile1.posterous.com/getfile/files.posterous.com/temp-2011-09-17/greeoeIfziHfcGtxtFBbkrwIqdJHzsgajeswhxahyptfHzJcCwBjhjACGndi/k002_pic.jpg.scaled1000.jpg"><img alt="K002_pic" height="411" src="http://getfile3.posterous.com/getfile/files.posterous.com/temp-2011-09-17/greeoeIfziHfcGtxtFBbkrwIqdJHzsgajeswhxahyptfHzJcCwBjhjACGndi/k002_pic.jpg.scaled500.jpg" width="500" /></a>
</div>
4sq:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/temp-2011-09-17/JEjmEvnjFjnsElcxJGjxAbBDAtepzpokmpubgaHuvzGsEeggklpdlybncnBJ/k003_pic.jpg.scaled1000.jpg"><img alt="K003_pic" height="708" src="http://getfile9.posterous.com/getfile/files.posterous.com/temp-2011-09-17/JEjmEvnjFjnsElcxJGjxAbBDAtepzpokmpubgaHuvzGsEeggklpdlybncnBJ/k003_pic.jpg.scaled500.jpg" width="500" /></a>
</div>
SK Vidar:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/temp-2011-09-17/pzHdCvwaaaGCulyoAIaJeCixDFrcqFqIpnAexzcxvJymHjdsCutivtmzhAHz/k004_pic.jpg.scaled1000.jpg"><img alt="K004_pic" height="376" src="http://getfile0.posterous.com/getfile/files.posterous.com/temp-2011-09-17/pzHdCvwaaaGCulyoAIaJeCixDFrcqFqIpnAexzcxvJymHjdsCutivtmzhAHz/k004_pic.jpg.scaled500.jpg" width="500" /></a>
</div>
Christina waiting for her gold medal:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile2.posterous.com/getfile/files.posterous.com/temp-2011-09-17/AcgJbkaqpberxtJchmuElpfCfmhlrHmjDmprlajosgBmibtIlHphtACgcjFD/k005_pic.jpg.scaled1000.jpg"><img alt="K005_pic" height="574" src="http://getfile4.posterous.com/getfile/files.posterous.com/temp-2011-09-17/AcgJbkaqpberxtJchmuElpfCfmhlrHmjDmprlajosgBmibtIlHphtACgcjFD/k005_pic.jpg.scaled500.jpg" width="500" /></a>
</div>
The Garmin shows unnormal times on a tough day for running fast:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/temp-2011-09-17/gFJzCpgBDBliuEkeqmhCvdkvjgIFEcDuehbxJlgcIqvBdkEdgpDGEmreGmdC/k008_pic.jpg.scaled1000.jpg"><img alt="K008_pic" height="714" src="http://getfile4.posterous.com/getfile/files.posterous.com/temp-2011-09-17/gFJzCpgBDBliuEkeqmhCvdkvjgIFEcDuehbxJlgcIqvBdkEdgpDGEmreGmdC/k008_pic.jpg.scaled500.jpg" width="500" /></a>
</div>
Only 20 of 54 finished, not sure how many DNS though. I got 15th:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/temp-2011-09-17/dmACwsgyokCsxnypgqzrfICIHGvBGngFjFjGHAhCGrdFhgFonFvFofkbsbmC/k006_pic.jpg.scaled1000.jpg"><img alt="K006_pic" height="384" src="http://getfile1.posterous.com/getfile/files.posterous.com/temp-2011-09-17/dmACwsgyokCsxnypgqzrfICIHGvBGngFjFjGHAhCGrdFhgFonFvFofkbsbmC/k006_pic.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>Video:</strong></div>
<p />
<div>Two days before the race Bengt, Espen and I all felt great and confident that the Sunday would be a walk in the park. If we only knew how hard it would become:</div>
<div><iframe src="http://www.youtube.com/embed/o-RHADNV5pM?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<p />
<p />
<p />
<p />
<p />
<div><strong>ref:</strong></div>
<div>Garmin Connect : <a href="http://connect.garmin.com/activity/113537692">http://connect.garmin.com/activity/113537692</a></div>
</div>
<div>The race :&nbsp;<a href="http://www.drammensmaraton.no">www.drammensmaraton.no</a></div>
<div>Kondis article :&nbsp;<a href="http://goo.gl/bTEq7">http://goo.gl/bTEq7</a></div>
<div>
<div>Results all : <a href="http://goo.gl/AuP7x">http://goo.gl/AuP7x</a></div>
<div>Results men : <a href="http://goo.gl/JMmsu">http://goo.gl/JMmsu</a></div>
<div>Results my age group : <a href="http://goo.gl/fR0vX">http://goo.gl/fR0vX</a></div>
</div>
<div>Google+ :&nbsp;<a href="http://goo.gl/rG4wq">http://goo.gl/rG4wq</a> |&nbsp;<a href="http://goo.gl/pOQz4">http://goo.gl/pOQz4</a></div>
<p />
<div><strong>other blogs:</strong></div>
<div><a href="http://www.mosjonisten.com/2011/09/11/helsprekk-i-drammen">http://www.mosjonisten.com/2011/09/11/helsprekk-i-drammen</a></div>
<div><a href="http://achilles.norvegicus.no/?p=314">http://achilles.norvegicus.no/?p=314</a></div>
<p />
<p />
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<p />
<div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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      </description>
      <posterous:author>
        <posterous:userImage>http://files.posterous.com/user_profile_pics/164195/3439762896_6c3bdaef5f.jpg</posterous:userImage>
        <posterous:profileUrl>http://posterous.com/users/4afJL3AU6O5j</posterous:profileUrl>
        <posterous:firstName>Frode</posterous:firstName>
        <posterous:lastName>Klevstul</posterous:lastName>
        <posterous:nickName>klevstul</posterous:nickName>
        <posterous:displayName>Frode Klevstul</posterous:displayName>
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    </item>
    <item>
      <pubDate>Sun, 04 Sep 2011 06:01:00 -0700</pubDate>
      <title>Halvtraver'n (2011)</title>
      <link>http://klevstul.posterous.com/halvtravern-2011</link>
      <guid>http://klevstul.posterous.com/halvtravern-2011</guid>
      <description>
        <![CDATA[<p>
	<div><div class='p_embed p_image_embed'>
<a href="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/C1Mjcz3rKGxjz0NT8akOjPOkcwdw0gYyo6jhZgRqshVtbEekAVWABGOPEyl3/k002.jpg"><img alt="K002" height="50" src="http://getfile4.posterous.com/getfile/files.posterous.com/klevstul/pK8IOHliTL3OQCQMpDpui46PmCfsAPMEARHgr6D1gPj8SwdGSiAFxMdqmagp/k002.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div>The rain has been pouring down for large parts of August this year and I assume all runners were prepared for a wet and tiring run at this year's Nordmarkstraver'n (30 km) or Halvtraver'n (15 km). I decided to run the shortest 15 km distance as I have signed up for the Norwegian Championship in half marathon next weekend (that is another story) and am trying to save some extra energy for that event. Despite a wet and cold August and a rainy race day more than 1200 people found their way to the start line of the two distances and around 1000 completed the race. What happened to the 200 that didn't finish I don't know but some might have had to give up due to injuries. It was at times extremely slippery. I witnessed one girl in front of me falling and sliding down a rock. What looked very bad fortunately went all right and that girl completed the race with style.</div>
<p />
<div>Before the race all Halvtraver'n runners were transported from Sognsvann to Skar by buses. Due to rain hundreds of runners in the start area grouped together under trees or other shelters to stay dry and warm. It was a different and fun way of meeting new people. Half an hour before the start of the race the rain stopped and luckily it stayed like this during the event as well.&nbsp;A grey August day where more than thousand people ran through Nordmarka. Some very serious, some in pain, some smiling, some laughing. All with the goal of reaching Kringsj&aring; Skole where the finish line was.&nbsp;After a few kilometres the tracks for Halvtraver'n and Nordmarkstraver'n merged. Several of the fast 30 km runners flew past me. I found it very technical and struggled to keep the pace up. A lot of the 15 km runners that I had passed earlier reached me and disappeared in front of me. I didn't manage to run very fast at all. I can blame it on being careful to avoid spraining ankles or falling over. However the main reason is me being used to run on flat gravel roads and not tiny slippery wet and muddy forest paths. However since I had decided not push to hard in this race I didn't stress much about it, which was a nice thing. Towards the end of the race the running got a lot easier as we ended up on the wide gravel roads I am very used to. I had a fair bit of energy left as well and could increase the pace and finally enjoy the feeling of passing some runners as well. I finished in <strong>1:17:36 </strong>and ended as number 46 out of 226 of the men. A time and position I'm satisfied with since it was my debut and since I didn't push myself that hard. I'm not sure if I would have managed to go that must faster no matter what though because of the type of race it was.</div>
<p />
<div>Overall a great race that was very well organised. I hope to be back next year. Thanks to Koll IL, the&nbsp;organisers!</div>
<p />
<div><strong>The map:</strong></div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile3.posterous.com/getfile/files.posterous.com/klevstul/lPasfaGFSsUtqNV7ltfFF3zmDnxGYNRwvMXxTOWsrlXL6KdWONHirgGhaZY6/k000.jpg.scaled.1000.jpg"><img alt="K000" height="647" src="http://getfile1.posterous.com/getfile/files.posterous.com/klevstul/p8HXuRieFXuAvQ8JHLVjPkcDga1K4GWNdxJVpcHiRVMRN3K0INsWe0DywB9k/k000.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>Elevation:</strong></div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile7.posterous.com/getfile/files.posterous.com/klevstul/RH9rqOm7mUQ8ItwTjzRLMLPjQ2LhQAcv6SZoXPhOEhqnMqoEeht6YxErGBt8/k001.jpg"><img alt="K001" height="178" src="http://getfile8.posterous.com/getfile/files.posterous.com/klevstul/2itIpl6KaIXGRD1AAOArWRkGmgwJVt6qNktIJ8jWFJgIsdtsrEKeGYDsRaYu/k001.jpg.scaled.500.jpg" width="500" /></a>
</div>
</div>
<p />
<div><strong>Videos:</strong></div>
<div>Heming Leira, the speaker:</div>
<div><iframe src="http://www.youtube.com/embed/c8Cu4Y4SU9g?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<p />
<div>Thomas Haug after 30 km in the forest:</div>
<div><iframe src="http://www.youtube.com/embed/nJj9-Dc_7M8?wmode=transparent" allowfullscreen frameborder="0" height="417" width="500"></iframe></div>
<p />
<p />
<div><strong>Pictures:</strong></div>
<div><em>Disclaimer: These pictures are copyrighted by Koll IL and I do not hold any copyright myself!</em></div>
<p />
<div>The start of Halvtraver'n:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/temp-2011-09-10/EHAfysdfcllugquakgCyswumCDJpFmoGgsesmtussjxwCgnlvzjeoCbaoaup/k002.jpg.scaled1000.jpg"><img alt="K002" height="372" src="http://getfile6.posterous.com/getfile/files.posterous.com/temp-2011-09-10/EHAfysdfcllugquakgCyswumCDJpFmoGgsesmtussjxwCgnlvzjeoCbaoaup/k002.jpg.scaled500.jpg" width="500" /></a>
</div>
</div>
<div><span style="font-size: xx-small;"><em>Photo by Koll IL :&nbsp;<a href="http://goo.gl/l7V9b">http://goo.gl/l7V9b</a></em></span></div>
<p />
<div>At Nordseter:</div>
<div><div class='p_embed p_image_embed'>
<a href="http://getfile8.posterous.com/getfile/files.posterous.com/temp-2011-09-10/otEhahGhFHiIiibjkCzFrivrpqhiFyJbwufoDcFjjdDggDlqvjbzhyvJbnwg/k001.jpg.scaled1000.jpg"><img alt="K001" height="543" src="http://getfile4.posterous.com/getfile/files.posterous.com/temp-2011-09-10/otEhahGhFHiIiibjkCzFrivrpqhiFyJbwufoDcFjjdDggDlqvjbzhyvJbnwg/k001.jpg.scaled500.jpg" width="500" /></a>
</div>
<span style="font-size: xx-small;"><em>Photo by Koll IL :&nbsp;<a href="http://goo.gl/LyqUi">http://goo.gl/LyqUi</a> |&nbsp;<a href="http://goo.gl/VxgmM">http://goo.gl/VxgmM</a></em></span></div>
<p />
<div>Thumbs Up:</div>
<div><div class='p_embed p_image_embed'>
<img alt="Img_7920" height="640" src="http://getfile7.posterous.com/getfile/files.posterous.com/temp-2011-09-10/HnrkjgaGcautBhJqIpDqqFomEzHyChDjFgDtuApsiBugAHiDzFqfuFJwazeq/IMG_7920.jpg.scaled500.jpg" width="427" />
</div>
</div>
<div><span style="font-size: xx-small;"><em>Photo by Koll IL :&nbsp;<a href="http://goo.gl/e8rFH">http://goo.gl/e8rFH</a></em></span></div>
<p />
<p />
<p />
<div><strong>ref:</strong></div>
<div>garmin connect :&nbsp;<a href="http://connect.garmin.com/activity/111535186">http://connect.garmin.com/activity/111535186</a></div>
<div>kondis article :&nbsp;<a href="http://goo.gl/6oYE6">http://goo.gl/6oYE6</a></div>
<div>results :&nbsp;<a href="http://goo.gl/N8eha">http://goo.gl/N8eha</a></div>
<div>homepage of event :&nbsp;<a href="http://www.koll.no/nordmarkstravern">http://www.koll.no/nordmarkstravern</a></div>
<div>pictures :&nbsp;<a href="http://goo.gl/cMtBU">http://goo.gl/cMtBU</a> |&nbsp;<a href="http://goo.gl/YUq2Z">http://goo.gl/YUq2Z</a></div>
<p>&nbsp;</p>
<div><strong> </strong>
<div style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"><strong>[k]</strong></span></span></div>
<div style="font-weight: normal;"><span style="font-size: x-small;"><img src="http://vxg.com/images/vxgGoogleLogo.gif" alt="" /></span></div>
<span style="font-size: xx-small;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="text-decoration: underline;"><a href="http://www.vxg.com" target="_blank">www.vxg.com</a></span></span></div>
	
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