tag:blogger.com,1999:blog-68195883647476397882024-03-05T14:02:24.072+01:00Alfred's Ironman treningBloggen viser min aktivitet innen idrett/triathlon - og lite av livet mitt utenom. Årene merkes, sykdom og skader gjør at jeg ikke løper som før- men ikke verre enn at jeg ble nr 3(av 133) i klassen min i IM Wales 2014, og fikk dermed VM-billett til 2015.
Det vil også komme noen drypp ang. langt viktigere ting:
- stop the silence & normal is overAlfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.comBlogger469125tag:blogger.com,1999:blog-6819588364747639788.post-68079909441615762082016-11-06T18:30:00.002+01:002016-11-06T18:30:38.496+01:00Hvordan trene om høsten.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi67l2Lq37_ussVhRkx8DK-Dc_d7ySSGaQOrDdzLR-HM36tUby7v50ESvbu8GuvbMCFiayZcMYGmqfmeKOgpJSGFja7XEMr2eAyXKY3pAHntalZrqPRdcUoclPCwsxGAEgI9-BDtWsv-dMF/s1600/20160102_131148.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi67l2Lq37_ussVhRkx8DK-Dc_d7ySSGaQOrDdzLR-HM36tUby7v50ESvbu8GuvbMCFiayZcMYGmqfmeKOgpJSGFja7XEMr2eAyXKY3pAHntalZrqPRdcUoclPCwsxGAEgI9-BDtWsv-dMF/s400/20160102_131148.jpg" width="400" /></a></div>
Nå, i tiden etter sesongen og langt fram til neste års konkurranser, er mange usikre på treningen. Jeg skriver derfor noen ord om dette, spesielt til deg som har jobb og annet (for ex familie/kjæreste) viktig i livet, og dermed har en utfordring i å balansere alt.<br />
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1. Tren lystbetont. Høsten og vinteren er lang og mørk. Start for røfft og systematisk, og piffen går ut av deg i januar. Samle overskudd - tren iht humør, vær og forhold.<br />
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2. Hold det gående. Ikke stopp opp - men jevn aktivitet flere dager i uka. (Hvis råd 1 og 2 kommer i stor konflikt bør du ta et oppgjør med deg selv - vil jeg virkelig drive triathlon?)<br />
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3. Tenk skade og sykdomsforebygging, samle overskudd på alle kanter:<br />
- Få nok søvn og tenk totalbelastning. Jobber du mye overtid er det ikke sikkert den sene kveldsløpingen gjør godt.<br />
- Samle også overskudd m.h.t familie/kjæreste: Puss opp stua nå i stedet for å utsette det til våren.<br />
- Det er mange gode skadeforebyggende ting en kan gjøre sammen: Et salsa-kurs kan gi god bevegelse for stive løpe-hofter. Yoga brukes av både proff triathleter og syklister. Se om det er noe som gir god bevegelse du kan gjøre sammen med din kjære!<br />
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<u>Trening som mange norske triathleter overvurderer:</u><br />
1. Lange sykkeløkter Jeg sier ikke at det ikke teller med treningstimer, men:<br />
- 3-5 timers sykkelturer i november-sludd eller inne på rulla kan være drepen på mange måter. Jeg mener at antall sykkeltimer teller - men fordel dem heller utover (for eks sykle til/fra jobb) og kjør langturene når været spiller på lag.<br />
2. Løpeturer over 2 eller 2.5 timer koster gjerne mer i restitusjon og skaderisiko enn de gjør nytte. Dessuten kan de virke direkte negativt inn på løpehastigheten (mer om det siden.)<br />
3. ange svømmetimert. I vannet teller kvaliteten mest (i hvertfall for oss som ikke har topp teknikk). Treninger med dyktig instruktør kan gjøre underverker - mens en dårlig svømmer lett kan forverre den allerede dårlige teknikken med å svømme mye. (Merk - her må en også se mye på hvilke mål en stiller seg, og den totale tiden en har. Skal en bli olympisk mester MÅ en henge med på svømmingen - for andre er det viktigere å prioritere tiden mellom de ulike øvelsene, hvor får jeg mest igjenfor den begrensede tiden jeg har til trening? Det har også mye med tidshorisont å gjøre - trening i vannet som gir reell teknikkforbedring vil du dra nytte av i år framover, svømming dreier seg jo mest om teknikk, Dermed kan det være langsiktig lurt å fokusere på det - selv om det på kort sikt gir mer nytte å helle bruke tiden på sykkelen.)<br />
4. Brick (økter med sykkel+løping i samme økt.). Sier ikke at du ikke skal gjøre det - men det er absolutt ingen nødvendig del av treningen på denne tiden.<br />
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<u>Undervurderte treningsformer:</u><br />
1. Fjellturer med sekk. Fantastisk trening som gir styrke, kondisjon og er skadeforebyggende for løpere. Samtidig en aktivitet som godt kan gjøres i ruskevær. (Legger du litt ekstra stein i sekken kan du få fin trening på familietur m/barn.)<br />
2. Ski - i alle former.<br />
3. Løpe raskt: Selv om vi ikke løper fort i konkurranser, er et hurtig steg vesentlig for å løpe raskt på alle distanser. Tren gjerne sammen med den lokale løpeklubben som kjører ulike korte intervaller.<br />
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Min trening nå er preget av stor jobb-belastning: Sykkel til/fra jobb (gir 5-9t i uka) og så får jeg inn 2-3 løpeturer i uka, stort sett i terreng på 30-50min hver. Da jeg har hatt mange skader, blir løpeturene korte - og jeg tør ikke løpe intervaller. Jeg blir dermed merkbart treigere. Skulle gjerne hatt intervall-løping både på flater og i bakker - det har jeg tro på hele året - men det viktigste er å holde meg skadefri.<br />
Har blitt for få fjellturer, og lite svømming.<br />
I tillegg mener jeg det er viktig å "holde stillingen" på triathlonsykkelen. Har derfor et prinsipp om å sykle på den minst en gang hver måned - det er som regel noen fine dager imellom selv på høsten og vinteren. I dag var det tørt og stille med temperatur rundt 0 - bare å kle seg litt vindtett så ble det en fin tur.<br />
Når det passer, er det ikke galt med langturer heller. Fikk en i oktober - 5.5timer i nydelig høstvær sammen med flere i klubben.Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-84005781141854802922016-09-15T10:16:00.003+02:002016-09-15T10:16:24.566+02:00På sykkelen<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv2ZD-WvhXjIvPdj4Muhzm-6Rug9bdFJ5B9YfJQvpxgyrI1zoShjgih2MCXze1XSl7iqm30yOVkqsQ8GMKRI4jfVsfhyhCv3-HYwKmhfRDiCKh3ogvxAPILvBNSSsFGsCFM513CF2F34lB/s1600/DJV_9694.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv2ZD-WvhXjIvPdj4Muhzm-6Rug9bdFJ5B9YfJQvpxgyrI1zoShjgih2MCXze1XSl7iqm30yOVkqsQ8GMKRI4jfVsfhyhCv3-HYwKmhfRDiCKh3ogvxAPILvBNSSsFGsCFM513CF2F34lB/s400/DJV_9694.jpg" width="400" /></a></div>
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<br />Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-40741055713071919772016-09-13T11:17:00.001+02:002016-09-13T15:17:45.008+02:00Pictures from Brutal Triathlon<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-NZW_Ns27sTxSTRXoSB3yFFKZ7QGIt1aVPQ-sxoHo9kdmlOun_20b-zs71I_JODOe9SU8uYaEPFVNReFmvd84MtwRIIUcovset-fF9-AaIWtgzV5HzxO75Z_p31U8ZlBwvJqD9tkSd6i1/s1600/14222238_10154314907325923_1830553028490815256_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-NZW_Ns27sTxSTRXoSB3yFFKZ7QGIt1aVPQ-sxoHo9kdmlOun_20b-zs71I_JODOe9SU8uYaEPFVNReFmvd84MtwRIIUcovset-fF9-AaIWtgzV5HzxO75Z_p31U8ZlBwvJqD9tkSd6i1/s400/14222238_10154314907325923_1830553028490815256_n.jpg" width="400" /></a></div>
Bente, my wife is the photographer. (Click on picture to see all of it).. At upper right I pass the medical and equipment check before the mountain run. The other mountain pictures was taken earlier in the day - it was dark and fog when I was there.<br />
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The 2 posts below is my race report (Eng/Norw) for this 3.8km swim - 187km bike - 42 km run hilly triathlon. Short report: Bad feeling and hard during the race - won my age group with 1 hour margin.)Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-48095549780792445382016-09-13T10:43:00.001+02:002016-09-13T15:22:36.310+02:00Brutal Extreme Triathlon Race Report (in English)<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj41wk8qN_v2bb6abCMVnlEQ-DDRWF_FOoQL2zdw2iaMgNyHkO0UJf-AjKhcC7t9C8SNkTyOs6FaisGRfs4MmL3Q2OWe1q4ZOKNdnVbVVSD494mvDJnnKvdasILQmcENJ_qskuJhhqQzLO8/s1600/14257575_966521830126934_948683163171586683_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj41wk8qN_v2bb6abCMVnlEQ-DDRWF_FOoQL2zdw2iaMgNyHkO0UJf-AjKhcC7t9C8SNkTyOs6FaisGRfs4MmL3Q2OWe1q4ZOKNdnVbVVSD494mvDJnnKvdasILQmcENJ_qskuJhhqQzLO8/s400/14257575_966521830126934_948683163171586683_o.jpg" width="400" /></a></div>
<span lang="EN-US"> <i>At the summit</i></span><br />
<br />
<span lang="EN-US">Brutal
Extreme Triathlons in Wales is intended to be a tough race (called the world's
toughest) - and I had an unusually hard day last Saturday.<o:p></o:p></span><br />
<span lang="EN-US"><br /></span>
<span lang="EN-US"><a href="http://www.brutalevents.co.uk/the_brutal.html" target="_blank">http://www.brutalevents.co.uk/the_brutal.html</a></span></div>
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<div class="MsoNormal">
<span lang="EN-US">The
swimming conditions were ideal, calm waters with nice temperature (15-16
degrees).<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">But it
started as a nightmare. I got shortness of breath and panic feeling, just like competition
some years ago when competed a triathlon with double pneumonia. Tried to relax
(backstroke swimming), tried to get air – felt like I was sick. Gradually it
got a bit better and I completed the swim in a slow tempo. My shoulder felt OK –
did not feel the injury which has prevented me from swimming this summer. Surprisingly, I was no. 19 out of the water. Swimming
time 1hr 35minutter in a course that must have been much longer than the
expected 3.8km, (best swimmer approx. 20min faster).<o:p></o:p></span></div>
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<div class="MsoNormal">
<span lang="EN-US">We had 4
rounds in the 47km bike lap making a total of 188km. It was rough, long climbs
, with rough asphalt and rough descents which sometimes was blocked by oncoming
cars. Got really exhausted, needed to slow down the last rounds. (In retrospect
I see I kept pretty steady pace - and had one of the race's fastest bike legs. Advanced
to 3rd place already in first lap and bypassed another competitor early in the last
lap (which bypassed me soon afterwards). I got more and more exhausted – knowing
I had many hours ahead… Last lap I also got problems with his eyes. I actually
need higher prescription than is available in cycling-glasses, when I get tired
I am not able to focus. Did anyway hold my position as 3rd man when the 6.5h
bike ride was over. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US">Running
started with three rugged rounds at 8km (5km flat + 3km steep up and down,
road, trail, terrain, and the passage of many gates). Running slowly but steady
- a little too slow, was overtaken by several competitors – starting the final
mountain pass in 7<sup>th</sup> position<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">Mount
Snowdon summit, 7.5km run/walk to the summit at 1080meter above sea level - and
then down again. Steep, rocky pathway, got gradually darker in the night, fog
and high winds. Alternated between walking and running depending on the
incline. Running faster than the 2 in front of me – we were 3 competitors
together at the summit, with only 4 ahead of us.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US">-<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;">
</span></span><!--[endif]--><span lang="EN-US">I
couldn’t atake any chances on the steep downhill. Have an old hamstring injury,
and I know that if I stumble/fall it might result in cramps walking problems.
Meaning it jogged slowely downwards, did not try to follow the others.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US">-<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;">
</span></span><!--[endif]--><span lang="EN-US">Anyway
quite satisfied, knew nearest competitor was far behind. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<span lang="EN-US">Exhausted
and satisfied I could run to the finish line after more than 14hours
competition. Ending as number 7 overall and clear winner in my Age Group – an
hour ahead of the second old man.<o:p></o:p></span></div>
Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-73702461651678910172016-09-12T15:46:00.001+02:002016-09-13T15:23:46.230+02:00Årets tøffeste - Brutal Triathlons rapport på norsk.<span style="color: #1d2129; font-family: "helvetica" , "arial" , sans-serif;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL-VZqcAMTqu8smQVHJ0xn63VD4u2hpQ1zyTa0aCdIsJCRx0-RVcY_jYZybOsdtWqir_JcX85odxmcTqz0FjjwFol88UhzaLroVkeb7Q3DlnRIHDx_pxPjqV90Pl0UTf0FDOV7uSpwfdjF/s1600/Brutal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL-VZqcAMTqu8smQVHJ0xn63VD4u2hpQ1zyTa0aCdIsJCRx0-RVcY_jYZybOsdtWqir_JcX85odxmcTqz0FjjwFol88UhzaLroVkeb7Q3DlnRIHDx_pxPjqV90Pl0UTf0FDOV7uSpwfdjF/s640/Brutal.jpg" width="640" /></a></div>
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<span style="color: #1d2129; font-family: "helvetica" , "arial" , sans-serif;"><br /></span>
<span style="color: #1d2129; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><a href="http://www.brutalevents.co.uk/the_brutal.html" target="_blank">Brutal triathlon - link til nettsiden</a></span></span><br />
<br />
<br />
Nå er Brutal Extreme Triathlons i Wales ment å være et tøft løp (kåret til verdens tøffeste) - og jeg hadde en ualminnelig tung dag på lørdag.<br />
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Svømmeforholdene var ideelle, rolig vann med fin temperatur (15-16 grader).<br />
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Men den startet som et mareritt. Jeg fikk pustebesvær og panikkfølelse, akkurat som den gangen jeg brøt en triathlon med dobbeltsidig lungebetennelse. Jeg lå mye på ryggen første runde, tenkte på å bryte (jeg må jo være syk) - men etter å ha tapt mye tid svømte jeg rolig de neste rundene og fullførte svømmingen. Kjente heldigvis ikke særlig til skulderbetennelsen som har hindret meg fra svømmetrening i sommer.. Overraskende nok var jeg nr 19 opp av vannet. Ca 1t 35minutter i en løype som må ha vært for lang, bestemann var bare 20min foran.<br />
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Sykkelløypa var på 47km som skulle sykles 4 runder (188km). Den var røff, lange bakker (lengste over 300 høydemeter) , med grov asfalt og tøffe utforkjøringer som iblant ble blokkert av møtende biler. Ble mektig sliten, det føltes sakte mot slutten. Tidene (sett i etterkant) viste allikevel at jeg holdt ganske jevn fart - og hadde en av løpets raskeste sykkeltider. Kom fort opp på 3. plass, og tok forbi enda en i starten av siste runde - men han ble sterkere enn meg på slutten. Da var jeg vanvittig sliten - og visste ant jeg hadde lenge igjen. Siste runden fikk jeg også problemer med øynene. Synet mitt er såpass dårlig at jeg ikke får sykkelbriller som passer, og når jeg blir sliten greier jeg ikke å fokusere. Holdt posisjonen, vekslet som 3. mann etter over 6.5t på sykkelen.<br />
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<br />
Løpingen startet med 3 kuperte runder på 8km (5km flatt+3km bratt opp og ned, vei, sti, terreng og passering av mange grinder). Gikk sakte men greit - litt for sakte slik at jeg ble passert av flere, slik at jeg var 7. mann da siste del, fjellet startet:<br />
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7.5km opp 1000 høydemeter til Mt Snowdon, og så ned igjen. Bratt, steinete, etterhvert mørkt, skodde og vind. Vekslet mellom å gå og løpe avhengig av stigningen. Tok etterhvert igjen de to foran meg, slik at vi 3 var samlet på toppen - hadde da 4 foran oss. Men nedover tok jeg ingan sjanser. . Den gamle hamstringsskaden gjør at et fall kan føre til kramper og låsing av hofta. (Hadde allerede trynet en gang oppover - tok da lang tid før jeg kom ordentlig i gang igjen.) Småjogget dermed fornøyd nedover - visste nærmeste konkurrent var langt bak. Snudde meg noen ganger for å se bakover - ingen hodelykter å se bakfra...<br />
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<br />
- Kunne dermed rolig jogge inn i mål etter drøye 14timers konkurranse som nr 7 totalt i konkurransen og suveren klassevinner (50+) - en time foran nestemann på min alder.Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-47453953792212261762016-09-07T21:06:00.001+02:002016-09-07T21:19:32.560+02:00Klar for avreise<p dir="ltr">Treningen er unnagjort, sykkel og utstyr pakket.<br>
Lørdag kl 7 lokal tid hopper jeg uti kaldt vann - og i mørkningen 13-14? timer senere er jeg forhåpentligvis i mål på det som er kåret til verdens tøffeste triathlon. <br>
Brutal Extreme Triathlon i nord-wales. Det går mye opp og ned - og avslutningen er spesiell: Opp til Wales høyeste fjell. (Ca 7.5km med nesten 1000 høydemeter). Og så ned igjen - det vil kjennes på slutten av en lang dag med 3.8km svømming, 187km sykkel og 42km løp.<br>
Halvgammel og skrøpelig som jeg har blitt, er det noe røffere enn jeg er trent for. (Er ikke redd for svømmingen og syklingen, det håndterer jeg - satser på å være nær teten når jeg går av sykkelen.)<br>
- Men løpingen er spørsmålstegnet - satser på at jeg karrer meg i mål på vilje og erfaring...</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1UNvWi7gbMuts_8L-HDaqbGDgrH1lXcsHVKGOAQcNH-MqDnATDOR7SxGa5tJcmoJD7hZE1Dp-pSjamwucIYPu00a31pcGsz0HrTqLfd74662PposaTFrgdzH7_4VEjDNIiyInXdpytDKl/s1600/DSC00035.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1UNvWi7gbMuts_8L-HDaqbGDgrH1lXcsHVKGOAQcNH-MqDnATDOR7SxGa5tJcmoJD7hZE1Dp-pSjamwucIYPu00a31pcGsz0HrTqLfd74662PposaTFrgdzH7_4VEjDNIiyInXdpytDKl/s640/DSC00035.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-63301891431064374042016-07-06T08:15:00.001+02:002016-07-06T08:15:43.619+02:00Livstegn<p dir="ltr">Ja, det er liv i meg - bildet er fra en av sykkelturene til Skykulå (906moh) i år.<br>
Har blitt ok med sykling, begrenset med løping og minimalt med svømming - tror allikevel jeg kan gjøre en ok figur i Brutal Triathlon 10 september. Dette løpet på IM distansen har blitt "kåret" til verdens tøffeste triathlon pga kupert løype.</p>
<p dir="ltr">Er ellers noe mindre trening enn tidligere år, jobbreiser og prosjekter hjemme har krevd sitt.</p>
Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com2tag:blogger.com,1999:blog-6819588364747639788.post-33328083324553587282016-07-06T08:08:00.001+02:002016-07-06T08:09:32.282+02:00Livstegn<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3dD6tCaxKWXozVrv1Gko9uml-c_YS0KIxjmqvgUH53b33WQdxGQyCg6CHZ8LF9iW1abMkNUy_0DLmaunOBj-U0ysmkZXJJBplQruVP1EIUnZ0sgeXFpAXiiGMg8CW91D8tbL-3YGW8XQk/s1600/20160529_144046.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3dD6tCaxKWXozVrv1Gko9uml-c_YS0KIxjmqvgUH53b33WQdxGQyCg6CHZ8LF9iW1abMkNUy_0DLmaunOBj-U0ysmkZXJJBplQruVP1EIUnZ0sgeXFpAXiiGMg8CW91D8tbL-3YGW8XQk/s640/20160529_144046.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-5453707814007411962016-01-02T20:18:00.001+01:002016-01-02T20:18:04.905+01:00Sent ute i år<p dir="ltr">Første tur på finsykkelen drøyde lenger enn vanlig i år - helt til 2. januar.<br>
Røff vind, temperatur rett på pluss-siden. Knappe to timer hvor det iblant var en utfordring å holde sykkelen på veien i vindkastene.<br>
Under 20km/t i motvind en, over 50 i medvind.<br>
Og ny (målt) fartsrekord ned fra Knudaheio - 92.9 km/t.<br>
Målet de neste ukene er å komme igang med svømming og vektnedgang - er alt for tung nå. Utfordringen er som før, for mange jobbreiser med lite trening og mye mat&drikke.</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivmn970S7FhO4dqqhDsn9_1r2sCKjlRkwbCbBPOcueQ1KRP1nYEjOeoLA5Do1MCCcvvbYafMQY9bQMmOn5D5onMF4YItRnpVpz7oMI38TwazjjuXz9h2zzkgZAUrVn2vPwZuGCASyIKPpL/s1600/20160102_131148.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivmn970S7FhO4dqqhDsn9_1r2sCKjlRkwbCbBPOcueQ1KRP1nYEjOeoLA5Do1MCCcvvbYafMQY9bQMmOn5D5onMF4YItRnpVpz7oMI38TwazjjuXz9h2zzkgZAUrVn2vPwZuGCASyIKPpL/s640/20160102_131148.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com1tag:blogger.com,1999:blog-6819588364747639788.post-6824628665941456222015-11-01T14:19:00.001+01:002015-11-01T14:19:12.234+01:00Tilbake til hverdagen<p dir="ltr">Etter Hawaii hadde vi noen nydelige dager i Las Vegas før vi var hjemme en uke etter løpet.<br>
Da var det tilbake til jobb og høstvær. Kroppen skal fortsatt restituere seg, dermed er det passe å sykle rolig til/fra jobb + noen korte joggeturer. I dag, 1.november hadde jeg i tillegg en 2 timers rolig tur på triathlonsykkelen.<br>
Vil nå gradvis trappe opp treningen.</p>
<p dir="ltr">Og jeg må melde meg på løp til neste år....</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMacnR7Y7zD0M6U-7PMg9ESyHmoJcM-gFdwJDvsvxqwJV6oGlXUB1pakeXyYMQARuM9u3GZ3yScEUPShf61IgUz7L2jxIukehM5gK0TKccKpW0Vu6Y5AvJjbfW-PPSxpyj-3gm7pVzqF9g/s1600/Cento%2525201%252520januar.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMacnR7Y7zD0M6U-7PMg9ESyHmoJcM-gFdwJDvsvxqwJV6oGlXUB1pakeXyYMQARuM9u3GZ3yScEUPShf61IgUz7L2jxIukehM5gK0TKccKpW0Vu6Y5AvJjbfW-PPSxpyj-3gm7pVzqF9g/s640/Cento%2525201%252520januar.JPG"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-31527703234798179062015-10-12T18:47:00.000+02:002015-10-12T18:59:59.101+02:00How do I feel?How do I feel 2 days after finishing my 20th Ironman (and 5th World Championship)?<br>
<br>
Terrible! Legs hurting, some blisters (have had more in previous races), will probably loose a few toenails. Walking as an old(er) man, the stairs are painful - hurts to bend the knees. Getting gradually better, legs will be OK in a few days.<br>
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<i>(Nice place for diving and snorkeling, we even see a lot of these from our window.)</i></div>
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<br>
Just after the race I got light massage, then I picked up my bike and we rode home (only 4.5 miles). Was not really hungry. Had a light meal which I ate 1/5 of. Lots of adrenaline and pain - no sleeping the first night.<br>
<br>
Quiet yesterday (day after the race ) - spent most of the time close to our flat - by the pool, a bit movement in the water. Stomach and appetite gradually gets normal, Close to full night sleep this night.<br>
<br>
Head a bit empty - enough of Ironman Triathlon for now. Have been much focus on my self and my body for a long time, looking forward to some "normal" travel and vacation days.<br>
<br>
(While I'm wondering which big race I will attend next year. I have decided to not go back to Hawaii next year, even if I should qualify.)Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-51877937424974471472015-10-11T09:10:00.001+02:002015-10-11T09:10:10.291+02:00According to plan until 10miles left<p dir="ltr">The day started fine with a nice and relaxing swim. A bit fighting in the start and turnaround - the rest just gliding along without spending much energy.</p>
<p dir="ltr">Planned a very conservative bike leg. Didn't want to ruin the legs before the marathon. It was very hot and windy, pored water on my neck and body several times to cool down. Strong headwind the last 50km which resulted in a lousy time (but as usual, my best part of the competition).</p>
<p dir="ltr">Started the run after approx 6.45. Legs felt good, even if I run slowly. Did not push at all the first 10miles - with a speed that would give marathon time approx 4 hours - below 11 total time.<br>
Felt good and kept the speed quite well till 16 miles. Then the front of higher legs just locked - no chance of running. Started to walk a long downhill, hoping to be able to run the long flat section, but no chance. Continued to walk, loosing a lot of time. On next uphill the legs gradually loosened up, and I was able to run to finish - 11.23, way below my target.<br>
(The problems is related to lacking run training - I wasn't better today.)<br>
Ended as 86 in my age group (213 participants, and just ended in the upper part of the 2300 partisipants - and before the 100.000 that tried to qualify).</p>
<p dir="ltr">The nice part is that the my bad hip, hamstrings, lower legs and achilles managed it without making problems, thanks to the marvelous massage I've got every day. I'm a very lucky man, married with Bente (do also have many other reasons than the massage).</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTLvpyxsJnQ0fSX9v1fWUvRwPMs4BjCK_kd1HFF0XeXIXz4gddydbh8XwBrG7MdEsREDWfktCKr-jPIjJKUvSFwo4xV1R9tBJKKS-tCvW8cw6N4skPkRInckaqpy6HFRJUVc_APq0JPLGg/s1600/20151011_024501.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTLvpyxsJnQ0fSX9v1fWUvRwPMs4BjCK_kd1HFF0XeXIXz4gddydbh8XwBrG7MdEsREDWfktCKr-jPIjJKUvSFwo4xV1R9tBJKKS-tCvW8cw6N4skPkRInckaqpy6HFRJUVc_APq0JPLGg/s640/20151011_024501.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com1tag:blogger.com,1999:blog-6819588364747639788.post-37391682158218822822015-10-10T07:20:00.001+02:002015-10-10T07:20:19.886+02:00Pictures from my last training ride <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5DSrFoQ-ucrkaQUOTimferysv3EbjPU-M_QZG-Ivpbdu0BNVc80eIaFjZIrTDhFuhGp3jDImxnWUQrw4ZesBI8a7rzgNKcptsI_CE0ETlnZQ81fafjaq9hKeARDYQ-4jjBA4vTsyJ6MnG/s1600/2015-10-09%25252019.18.47.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5DSrFoQ-ucrkaQUOTimferysv3EbjPU-M_QZG-Ivpbdu0BNVc80eIaFjZIrTDhFuhGp3jDImxnWUQrw4ZesBI8a7rzgNKcptsI_CE0ETlnZQ81fafjaq9hKeARDYQ-4jjBA4vTsyJ6MnG/s640/2015-10-09%25252019.18.47.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-44210237881138562352015-10-10T05:00:00.001+02:002015-10-10T05:14:44.353+02:00Last preparations<p dir="ltr">Started the day with 15min oceanswim, focused on relaxed speed.<br>
Breakfast and 45 min bike, including some hill intervals (3*3min) at high intensity to make my body ready.<br>
Then massage and bike checkin.<br>
Drinking lots of water, light meals (pasta and bread - avoiding food that ingests slowly.)<br>
And more relaxing - at the moment by the waterfront pool in the nice weather, sunny and warm - approx 35 Celsius. <br>
Sunset in an hour (picture from yesterday).</p>
<p dir="ltr">Will go early to bed, up at 4.45 for a light meal (bread w/a bit cheese&chicken ), then biking to the start area. Start 6.55. Finish before 17?<br>
(Subtract 12 hours for CET).</p>
<p dir="ltr">Long day, I'll try to avoid too much fighting at the swim, try to relax and don't overdo it on the ride to set me up for a proper running form - need a bit power left to run 42km. </p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQk0R-a6kdZYCo_sgypvyn11lV2zClyDLUTkpkx2VJGYNXzAHULFv8yCktZuV_G5H0vCaFS18jjNbmamMx5lcoNP-HZg7pGlYu5tl8gigf3n_wVMww_DoxviMFf2qLwCzknatWXbSfjEKO/s1600/20151008_175400.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQk0R-a6kdZYCo_sgypvyn11lV2zClyDLUTkpkx2VJGYNXzAHULFv8yCktZuV_G5H0vCaFS18jjNbmamMx5lcoNP-HZg7pGlYu5tl8gigf3n_wVMww_DoxviMFf2qLwCzknatWXbSfjEKO/s640/20151008_175400.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com1tag:blogger.com,1999:blog-6819588364747639788.post-2703880838467859662015-10-10T02:35:00.001+02:002015-10-10T02:35:02.077+02:002000 bikes ready for the race<p dir="ltr">Last day before the race. All bikes and bags with run and bike equipment to be checked in.<br>
I'm as ready I can be after a year filled with problems (injuries, sickness and too much to do at work), limited training.<br>
Hoping for a 1.15 swim and close to 5h bike ride - and to survive the run ( without walking). Hoping to go below 11 hours totally - best case sub 10.30. <br>
Looking forward to a long, hot, fun and hard day.</p>
<p dir="ltr">I<br>
Start 6.55 (17.55 in Norway). Can be followed on www.ironman.com "athlete tracker""</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1TCi5NXmhQgt2aYGrbiZEeXrwXo-UDQVq8Z1tQec_fkY0kDPzBsDRCmLYH6bUamT0jmFNjpSI0K-JSx_SQdCAQWLpKeRUCzQA6p5FzmXrJVq5ZSrHWtzDXOEGET_QlVU-ErKM0D_QiIyW/s1600/20151009_133817.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1TCi5NXmhQgt2aYGrbiZEeXrwXo-UDQVq8Z1tQec_fkY0kDPzBsDRCmLYH6bUamT0jmFNjpSI0K-JSx_SQdCAQWLpKeRUCzQA6p5FzmXrJVq5ZSrHWtzDXOEGET_QlVU-ErKM0D_QiIyW/s640/20151009_133817.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-47335244272639781712015-10-09T09:58:00.001+02:002015-10-09T09:58:11.466+02:00In the jungle<p dir="ltr">After the morning swim, we spent most of the day in the trees - gliding in the ziplines and walking on hanging bridges high up in the threes.<br>
And a visit to a new beach.<br>
Ended this second rest day with race-meeting, last instructions and rules of the race. (Mainly spooled time, nothing new.)<br>
Tomorrow is last day before the race, I'm soon ready.</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixxYdgQT-e6vRn3ZhYhS2DJOJMBlkuyyzSOJrdRBsv422bujie27NPgoW1PDZVaJ16d71h7RrdEskjIYuOnnjjfijoW_c58RtXgZZ-2BKU946DFhIJzRs-ULNosdQghTbJMOcqK0dVD9O9/s1600/20151008_133540.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixxYdgQT-e6vRn3ZhYhS2DJOJMBlkuyyzSOJrdRBsv422bujie27NPgoW1PDZVaJ16d71h7RrdEskjIYuOnnjjfijoW_c58RtXgZZ-2BKU946DFhIJzRs-ULNosdQghTbJMOcqK0dVD9O9/s640/20151008_133540.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-24628488807786901382015-10-08T21:09:00.001+02:002015-10-08T21:11:31.130+02:00Swim and underpants run<p dir="ltr">Started this second rest day with 25 min swim. Up from the water, the annual underpants run took place.</p>
<p dir="ltr">(Google "underpants run" to check what it is about.)</p>
Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com1tag:blogger.com,1999:blog-6819588364747639788.post-6265797643981142912015-10-08T08:45:00.001+02:002015-10-08T08:45:24.892+02:00Parade of the Nation's <p dir="ltr">The picture is from the parade yesterday - a part of the tradition. Nice to meet the other Norw partisipants.</p>
<p dir="ltr">Today was rest day.  45 min swimming, 15min running and some small bike trips. </p>
<p dir="ltr">The weather is unusual, more skies, even a few raindrops in the afternoon - more wind, heat and moisture. I'm getting used to it - relaxed in the sun while others were seeking shadow today.</p>
<p dir="ltr">Soon ready for the race!</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaCvaCjDLxzJo0Y_BpVil8K7vcbndcaKtx2u2AW-MOErIQyT3hEhCrM6CT3PXWWLECTZXPkoDl6G5_2fbKLbW8eYZKJ87zef2kdFDkIpXea_Sc1vE8N5oy-zq1EHjZvlu-jKxNYwrM0fRH/s1600/20151006_172012.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaCvaCjDLxzJo0Y_BpVil8K7vcbndcaKtx2u2AW-MOErIQyT3hEhCrM6CT3PXWWLECTZXPkoDl6G5_2fbKLbW8eYZKJ87zef2kdFDkIpXea_Sc1vE8N5oy-zq1EHjZvlu-jKxNYwrM0fRH/s640/20151006_172012.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-44472140388252966652015-10-08T06:09:00.001+02:002015-10-08T06:10:08.115+02:00No need to travel for a nice view.<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsnJkElxe2lfuRXAfCklCTolj1i2hDvJ7o7sTyrSFRmK6XOITMbbQ9lwXLNzz23rPkeI_zc21u3tnLZwTfjnLyochleZzlGbhdpt8rRyESDAn7NZyx0QNBF9U7QAc4cJZMvNx7dKS56sLq/s1600/20151007_180713.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsnJkElxe2lfuRXAfCklCTolj1i2hDvJ7o7sTyrSFRmK6XOITMbbQ9lwXLNzz23rPkeI_zc21u3tnLZwTfjnLyochleZzlGbhdpt8rRyESDAn7NZyx0QNBF9U7QAc4cJZMvNx7dKS56sLq/s640/20151007_180713.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-56282581476611091222015-10-07T07:38:00.001+02:002015-10-07T07:49:48.395+02:00Buzy day<div class="separator" style="clear: both; text-align: center;">
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Hard morning swim, then breakfast and more relaxed swim looking at colorful fishes at the beach. (And more relaxed sunbathing. )<br />
1,5 hours bike ride with hill intervals in the heat, it's close to boiling temperature.<br />
Then to the center to pick up start number etc - buy new tires (got a flat).<br />
Day ending with the Nations Parade (more about that later) and changing the tires.<br />
Rest day tomorrow, only swimming (and a short run and ride....)</div>
Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-32596151711240564882015-10-06T20:41:00.001+02:002015-10-06T20:41:59.319+02:00Hawaii<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilhxd0UxsqCEzaJNxVdG3G7-eR8enfi4ob4cXny_T3ZUPbOvOkyR7oq70ewktSLOMLqZ4zTYQShq6ATx8_PXA8HjMXr-xAEUoJtxh2vqWIFhRvCsL8fxeqFFC-9AUTrqhy21ciZEh50ooo/s1600/image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilhxd0UxsqCEzaJNxVdG3G7-eR8enfi4ob4cXny_T3ZUPbOvOkyR7oq70ewktSLOMLqZ4zTYQShq6ATx8_PXA8HjMXr-xAEUoJtxh2vqWIFhRvCsL8fxeqFFC-9AUTrqhy21ciZEh50ooo/s640/image.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-44355699121375464062015-10-06T05:11:00.001+02:002015-10-06T05:11:37.544+02:00Ready for a short run in the heat<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtz5psdt_mfJWQizMFx0NIz_OYh9TLAKHSXhPPVypMaaAfAmkLFOMGwM4axgzNXJVY0We0QtYd0AUH0yMXFW8Wr3uJFOzrroRe9qpsJ21tpvDd0zmnX4Jw_sJRCTTypUhp3do73SZxiv_y/s1600/20151006_031930.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtz5psdt_mfJWQizMFx0NIz_OYh9TLAKHSXhPPVypMaaAfAmkLFOMGwM4axgzNXJVY0We0QtYd0AUH0yMXFW8Wr3uJFOzrroRe9qpsJ21tpvDd0zmnX4Jw_sJRCTTypUhp3do73SZxiv_y/s640/20151006_031930.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-70551830979864539052015-10-06T04:49:00.001+02:002015-10-06T04:49:01.193+02:00Long swim<p dir="ltr">Start of swim is right behind me, turnaround close to the white building in the background.<br>
New warm day, started with 1/2 hour swim here, spent a bit time at the beach, and 1/2 hour run. <br>
And some more swimming, surfing and cycling (just for transport, a few trips to the center 5km away).<br>
- Nice and hot vacation.</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLuLcy_p0Wnq8EU0ONGortRUvSIFF3ULkExoqBVmOqgXor_zUS5evjNTfnCppxvWTAElqI6XgevhqIhyphenhyphenxB7QKxySdc2ySnVhvgK0fYVFlIA2eAftUgRnCkvtqojm3GNrFhFUye93ltNLtk/s1600/20151005_123942.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLuLcy_p0Wnq8EU0ONGortRUvSIFF3ULkExoqBVmOqgXor_zUS5evjNTfnCppxvWTAElqI6XgevhqIhyphenhyphenxB7QKxySdc2ySnVhvgK0fYVFlIA2eAftUgRnCkvtqojm3GNrFhFUye93ltNLtk/s640/20151005_123942.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-34851578612876416682015-10-05T06:04:00.001+02:002015-10-05T06:17:35.008+02:00Rough sea, low winds<p dir="ltr">Started first morning with a swim - rough sea, will be challenging if it's like this on Saturday.<br>
In the warmest part of the day, I rode the last 80km of the bike leg with Per Morten (one of the other Norw participants). High speed, low winds and decent heat, just above 30 - but feels hotter on first day in the heat and high humidity.<br>
I felt Ok at beginning, crucing in the tailwind at 50-65km/h, but after 2 hours I was empty. No power left...<br>
I don't worry, guess it's because of first day after long travel and/or not taking care of my nutrition. Will be better prepared Saturday.</p>
Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0tag:blogger.com,1999:blog-6819588364747639788.post-70673459633836905222015-10-04T08:11:00.001+02:002015-10-04T08:13:04.671+02:00Nice view<p dir="ltr">We finally arrived to this beutiful flat on the beach. Lovely warm water, had a short swim before sunset, then I had a short run, needed some movement after so many hours just sitting. (While Bente just enjoyed the sunset - ref picture.)<br>
More swimming and a bike ride tomorrow!</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigID_rGyzoUD0nT_9Cq1_skORHnDEEDOmJK8wO5mVHd0ieMS8aW7cgD6ZUhO17vqIyE6YT2eJQn9h7AgsXl8VV-1UPcCHlCx-Q47fQEsv47jU8eeDjNij67-erw2cKPuBNF1VBDxOYiznf/s1600/20151003_181429_001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigID_rGyzoUD0nT_9Cq1_skORHnDEEDOmJK8wO5mVHd0ieMS8aW7cgD6ZUhO17vqIyE6YT2eJQn9h7AgsXl8VV-1UPcCHlCx-Q47fQEsv47jU8eeDjNij67-erw2cKPuBNF1VBDxOYiznf/s640/20151003_181429_001.jpg"> </a> </div>Alfred Johnsenhttp://www.blogger.com/profile/15873015875541156018noreply@blogger.com0