Nordic Ultra #5 by Andrew Tutt-Wixner

ULTRA-RUNNING MAGAZINE

# 5 2012

The Spine Photo Special Algarve Training Camp John Strupstad put on a show at Bislett Stadium.

Bislett 50km TH E RACE TH AT RE D EF IN ED Q U IC K

ALSO WITH: H Winter Running in France H STATISTICS â&#x20AC;&#x201C; The

INTERVIEW: TORILL FONN

sprint distance - 50km

H Nordenskioldsloppet - crazy 1800s style 1 Nordic Ultra #5 2012

EDITORIAL

Get in contact with the editor by mailing: nordic.ultra@gmail.com.

Not used to running ’Down Under’ Those of you who read the last issue will know that I am currently on an extended holiday in my home town of Perth, Australia. I arrived in the middle of a heat wave and haven’t ‘been able’ to run as much as I usually do. Northern Europe has ruined my heat adaptations. During the first two weeks I fought dehydration all the time. I’m used to drinking a glass of water after a 15km run not a litre or two. Right after this edition is published we will be driving to Sydney then flying to New Zealands north island to have a look around and to catch up with some old friends. It’s going to be an awesome opportunity to run in some new places. I’ve especially been following a thread on coolrunning, the running forum over here. There’s a hiking track called the Bibbulmun streching almost a thousand kilometers from Perth to Albany. Many people have their hearts set on breaking to the record which is at time of writing 14 days. On the first of April a talented ultra runner will be setting off, aiming for 11 days. The track has a reputation for eating up runners. I’ll be follwing his run closely.

navian ultra/ trail scene, cheap simple races - often and a couple of organised training sessions a week. Not surprisingly there hasn’t been much ultra stuff to write about in the winter months. If people don’t race then they have nothing to write about I guess. I don’t think there’s going to be any shortage during the snow free season though. This season is going to be awesome, the high points for me, who won’t actually be able to experience any of it first hand are LejonBragden in Sweden and the Oslo - Trondheim run, they’re going to be epic. Speaking of races, I’ve started fantasizing about how the next Nordic Ultra Winter Challenge is going to look. It would be fun to organise another winter run, I really enjoyed it and I’ve got an axe to grind after dropping out 27km before the finish. //

” I think their system is great, it encourages people to race often.”

There is a really great running club over here, the - West Australian Marathon Club, run for members by members. They have race meets every couple of weeks and three training sessions a week. The thing that surprised me, apart from the huge number of events they host was how cheap everything was. A years membership costs $35 which includes four newsletters, a fabric race number, as well as subsidized race fees. Racing as a non-member costs $20 but only $5 as a member. I’ve been to one race meet so far, a 5km race on the Perth foreshore. It was a pretty big meet for their club and it offered surprisingly decent prize money for those in the sharp end of the field. I ran in 18:11, I was really happy with it even though I was three minutes behind the winner. I think that their system is great, it encourages people to race often, which means a. people get better at running and b. club members get to know each other as they meet up so often. I would love to see something like this develop in the Scandi-

Nordic Ultra #5 2012

Andrew Tutt-Wixner Editor in chief

(This is not an advertisment)

Partners:

LIDINGÖ The AXA red runs at PMS 485c. If the situation should arise where 5 colours or less are to be used and this red cannot run as a special then it can default to 100m 100Y The AXA oat runs at PMS 124c. If the situation should arise where 5 colours or less are to be used and this yellow cannot run as a special then it can default to 35m 100Y

MARATHON

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LIDINGÖ MARATHON

Welcome to Lidingö and Stockholm April 28, 2012! www.runnersworld.se/ultramarathon Nordic Ultra #5 2012

LÖPA R Ö F S T A L P S E T MÖ A T S R Ö T S S E G I SVER

FORUM - ARTIKLAR - TRÄNINGSDAGBOK - KOMPISAR - LIVERESULTAT ULTRAINTERVALLER - KARTOR - TÄVLINGAR - TRÄNINGSPROGRAM

CONTENTS

John Strupstad

at Bislett.

Photo: Olav En

gen

02 E DITORIAL: Not used to running 'Down Under' 06 News from the Ultra world 08 Long Treks on Skateboard Decks 10 M YRTO: The ultra identity 16 Nordenskioldsloppet ” These periods of self-doubt often coincide with bad training day” 14 Holiday in Algarve 12

18 10 MINUTES WITH Torill Fonn 20 The Spine – Photo Special 26 Winter training in France 28 I N THE KNOW: Sickness & Injuries 30 Events Calender: May & June 33 S TATS: 50km – The best of 2011

Nordic Ultra #5 2012

NEWS

Do you have an idea for an article? Mail it to: nordic.ultra@gmail.com.

Skövde 6 hour race

H This years Skövde 6 hour

Book tip H I was checking out the

local book store and I came across this great book. It’s about Pat Farmers pole to pole run. I wrote about his trip in a previous issue, now he’s completed his journey. I haven’t read the book yet but it’s supposed to be great and has lot’s of nice photos to inspire your own world travels.//

race boasted some great results. The stand out performance being Sophia Sundbergs ultra debut. Sophia ran 74.5km to win the ladies class, came third place overall as well as coming within a kilometer of beating Kajsa Bergs swedish record. It’s even the second best female time this year. Even Emma Berntsson ran a superb race boasting 72.3km coming fifth in the world rankings, Sandra Lundqvist came in third with just over 69km. Right now there are three swedish women in the top five of the world 6hour rank-

ing. Mona Hallbergs result from Karlstads indoor 6 hour Granted it is only march but it is impressive none the less. Philip Von Rosen led the race from start to finish smashing out an amazing 84.3km in the process. This is at time of writing good for a top 5 in the world rankings as well as one of the best swedish results of all time. Solvikingarnas Jonas Svensson come in second place with 77.5km, according to DUV it was his ultra debut too. Christer Backman came in third place with 73.7km beating his PR by 4km.//

Buud got Shingles

H Swedish ultra running

sensation Jonas Buud suffered a bit of a setback when he was hit with a case of shingles last month, only a few weeks out from the 100km World and European cup in Italy. Shingles is the adult version of chicken pox. The disease hits much harder as an adult. Obviously he was not able to train as normal for several weeks. Jonas has started running again and is on the mend, hopefully he’ll find fine form for the race in april.//

What do you want to read about in Nordic Ultra? Do you want to contribute? Send an email to nordic. ultra@gmail.com.

Sunesson goes Trans America H Björn Suneson has re-

cently started his third trip across the United States. I followed his trip last time and was captivated. I don’t follow many blogs but this is one I got totally sucked into. The standard of writing is high which isn’t strange since he used to work for one of the larger newspapers in Sweden. The main page is in Swedish but he also has an english version. www.suneson.se //

Nordic Ultra #5 2012

Karinna Softing

Photo: Olav Engen

Hard competition at Bislett 50km H Oslos Bislett Stadium has

been host to a second ultramarathon race this year, the Bislett 50km. As per usual in the shorter races in Norway there was a great depth of talent in the field. It was the usual suspects that dominated the race, John Strupstad, Gjermund Sörstad and Jarle Risa. It was a tough

run race but Strupstad was the stronger on the day smashing out a time of 3:02 after running a 2:33 marathon. Jarle Risa came in five minutes later in 3:07 followed just over a minute later by Gjermund. The next group of runners came in half an hour later.

According to kondis.no there are no records kept for 50km races in Norway but Strupstads result is most likely a norwegian record. The best women on the day were Karianna Softing who made the distance in 3:43 followed by Rita Nordsveen and Vera Nystad with 3:47 and 4:22 respectively. //

Staffan with the Japanese delegation

Photo: Staffan Åkerblom (110.024 km)

24 hours of Hope & Despair in Espoo H Between the 10th and 11th

of Decembe 24 hours of hope and despair in Espoo: 2 new Swedish champions and one 100km runner by the the end of the day! For the fifth time were the 24 hour endurance race arranged at the indoor arena of Espoo between 25-26 February, 2012. This race is famous for attracting a large international field with top runners from Europe, Australia, Asia and north America. The 2012 edition did not deviate from previous years. Once again were the magnificent Sumie Inagaki (Japan) participating in the race and she was once again favorite for winning the overall competition. It did notreally hold all the way for her, after problems during the night, but with a total of 228.222 km she won the women competition and came third in the overalls. The second place in the women

competition were taken by Masumi Yoshimura, also from Japan, with 196.011 km. The third place were taken by Mia Thomsen from Sweden with 185.519 km. The first three places in the mens competition were occupied by Finnish runners. With a total distance of 243.467 km did Juha Hietanen won before Ari Lindsten that reached 231.080 km. The third place were taken by Sakari Haka with 227.050 km. Indoor races can be challenging in ways that is not experienced on outdoor arenas. Runners at Espoo is faced with a hot climate that force therunners to keep their hydration up. The ground is also hard and several runners this year had problem with severe blisters. The writer of this article got new heels and new pads on both feets and spent an hour with the medical team that took care of my aching

feet (many thanks for an excellent job!). Despite the trouble that you may encounter as a runner here, this arena is an extraordinary place for this type of events. The service for the runners is excellent, you have washrooms and toilets a few meters from the course and the view in theswing is great! The organisers really work hard to keep the runners happy and any problems that may occur (and they do!) is shortlived and you can keep going until the last minute of the race! The Swedish athletics federation hold the Swedish championships in 24 hour running at the same time. Several high level runners from Sweden entered the race and in the end it turned out to be an excitingchampionship. As told before, Mia Thomsen came third in the women race and became the Swedish female champion

in 24 H running for the second time. On second place was Torill Fonn with 174.318 km, and Helen Sandberg on third with 142.296 km. Christian Ritella was strong during the entire race and became the Swedish male champion with 191.317 km. Less than 5 km behind was Fredrik Elinder who was second with 186.890 km. On the third place was Johan Fridlund with 176.094 km. One impressive run was taking place during the first 9 hours by Kerstin Rosenqvist. Kerstin wanted to run a good time on 100km to qualify for a place in the Swedish national team for the world championship in 100km in April. She ran amazingly well and stable and passed the 100km mark with a time about 8:40. With that time she is well prepared to put on the Swedish dress in the WC in Italy this April. Wewish her good luck! //

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Long Treks on Skateboard Decks TEXT: Andrew Tutt-Wixner PHOTOS:

Youtube

While not strictly ultra running related I came across a series of videos that I’m sure will intrest many ultra runners. Especially those with a pechant for international travel. Three young North American guys skate through the Andes mountains on long boards up to 90km a day. They experience lack of food, bad roads and dog attacks but importantly also have a bucket load of fun along the way. They have even made their way through Morocco travelling sometimes on ridiculously bad roads.

Nordic Ultra #5 2012

It’s just as good, even if the scenery isn’t as good as that in South America (in my opinion). The bad thing about the second series is that it’s not actualy finished, there’s still a couple of episodes yet to be edited.Rumour has it that they are on the road again and will be coming out with new videos. The videos are broken up into edisodes and are available on Youtube (www.youtube.com) or their homepage: www.longtreksonskatedecks.com //

Trail running in Denmark

JYDERUPSTIEN Jyderupstien is a hiking trail in Denmark between Kongskilde and Jyderup, people complete it on foot or by bike. TEXT: Andre’ Sinclair PHOTOS: Adventure

Sörö

yderupstien is a hiking trail in Denmark between Kongskilde and Jyderup, people complete it on foot or by bike. Jyderupstien offers beautiful countryside with varied surfaces, approximately 60% gravel, grass, clay and 40% tarmac. The route offers long flat sections, easier climbs over hills but also steep valleys and sharp uphills through meadows, wetlands, forests, farmland and villages. The rich animal life in the area ensured that I never had to run alone. Everything from flocks of pheasants around feeding areas, deer, birds of prey scouting wild geese swimming in the lake, cows, horses and unobedient dogs. The race was run in more or less optimal weather with moderate doses of wind, temperature and sunlight and a total lack of rainfall. After an hour’s train ride west from Copenhagen to Soro the day before the race I was picked up by car for the journey home to the race director Kaare and his family. I was offered accommodation in their house when everything near the start was shown to be fully booked. I payed for my night in “hard currency”, two jars of cloudberry jam. Friday night offered the very best preparation with cozy and friendly conversation with the family. The group met up at 8am on Saturday morning, an hour before the start. The field featured four veterans and three rookies. Two debuted at 50 km and one at 100 km. When the evening turned to night only the veterans remained! At the start the veterans pulled away while we newcomers embarked in a more relaxed pace. I met up with the veterans

again after the marathon distance. The veterans hit the turning point after 50 km and headed back to the start. The happy shouts of encouragement gave me a lighter step. Stations with easily accessible fluid and energy were passed every 10 km. At regular intervals waited my own food and drinks, provisions that I knew my stomach could handle as well as a change of clothes. Mentally, I had my heart set on running 100 km and had broken down the race for the fifths with the pit stops as a focal point. I tried not to think too much about time, distance, performance and sleep and just focus on my running. At the turning point of the race, I stopped, took a drink and congratulated one of the fellow rookies before I started running back to the start. After a few hundred meters I congratulated the last remaining rookie and got a boost of energy from them “you’re strong!”. At the drink station at the 80km mark I noted that I wasn’t going to make the cut off time. I managed to “flirt” my way to an extra 30 minutes beyond the maximum time of 14 hours. The last 30 minutes were run in a fog, a few hundred meters before the finish the headlights of Kaare’s car cut like a beacon through the milky white mist and welcomed me to the finish. // Do you want to run an Ultra Race? Then, I warmly recommend: www.adventuresoroe.dk/50-og-100-km-på-Jyderupstien Nordic Ultra #5 2012

MYRTO

Get in contact with the editor by mailing: nordic.ultra@gmail.com.

The Ultra Identity by: Myrto Pitsava

ometimes I wonder what I’m doing writing for an ultra magazine. I make the assumption that the magazine’s readership comprises of experienced ultra runners only. And then I ask myself what I, a beginner, have to offer them.

The picture of this imaginary readership is high-definition clear and wildly stereotypical: people who put in many thousands of kilometres every year. People who have run many tough ultra races and who see marathons as warm-ups. People who have calves the size of which exceeds that of my own torso’s. People who wolf down pizzas in the middle of a training run and wash them down with hard-to-pronounce energy drinks like their lives depend on it (and in some cases, they do). What can I write that can be of interest to them? These periods of self-doubt often coincide with bad training days. If a run has gone badly, I frequently put myself down and, for a moment at least, honestly believe I’ll never get to run an ultra race, because I’m just not good enough. The next conclusion this irrationally thinking brain reaches is that, if I can’t run an ultra race, then I can’t write about ultra running. Then, a few days later, I run the mother of all long runs and I feel like myself again. But this correlation between my personal training goals (that I mostly keep to myself) and what I write about here (which is a public space) is interesting. Perceived failure in my ability to reach my goals results in writer’s block and self doubt. It is true that you have to be well read in a subject to be able to discuss it in a meaningful way, at least if you want to be taken seriously by your peers. The sense of entitlement to talk about it has to be won, your peers’ respect gained. You have to pay your dues. This is, of course, an opinion column, not a factual one. Still, for your opinion to matter, you have to have something to show for it. So, do you have to be an ultra runner to be able to write about ultra running? And what is an ultra runner, anyway?

Nordic Ultra #5 2012

I have a couple of longer-than-marathon training sessions behind me, does that mean I’m ultra? Can I seriously stand next to the likes of Jonas Buud and Rune Larsson and attribute the same title to myself as I do to them? It somehow doesn’t feel right. So what do I need to do to get the necessary credentials? Our identity is formed by a number of factors. One is how we see ourselves, another is how others see us. These two factors are intertwined. We become who we think we are, because we act like it, and our actions define us. What others think of us is also very important, especially if it is people we look up to. We act according to what is expected of us. So, if I see myself as an ultra runner, it is not strange if half my paycheck ends up invested in vaseline and salt tablets. And by doing the things I think an ultra runner does, I become one in the eyes of others. In turn, their confirmation gives me joy and makes me feel included, and cements this identity feature. Their perception of me drives me to want to meet their expectations even more. Such actions are of course, only shallow indications of who a person really is. I don’t become a ballet dancer just because I put on a tutu. I have to be able to stand on my toes as well, and, you know, swirl. Likewise, to be able to call yourself an ultra runner, you have to run ultras. You can read all the ”You know you’re an ultra runner when...” lists you like, but the heart of ultra running is not in mastering blister self treatment or how many pairs of shoes you own; it’s in running far. It’s in hard work. Simple as that. Deep inside, I see myself as an ultra running caterpillar. It’s an identity under construction, because I firmly believe that, with hard work, I will become something more. And it is in this capacity I write this column. Maybe there are a few more caterpillars out there, struggling on their way to becoming ultra butterflies. To that (possibly small but most likely present) part of this magazine’s readership, I have this to say: we’re getting closer to our goal with each tired, blistery step we take. //

Nordenskio THE TOUGHEST SKI RACE YOU HAVE NEVER SEEN

Thought that Vasaloppet was the ultimate test of cross country ski prowess. Think again. Nordenskioldsloppet was a beast of a competition. TEXT: Andrew Tutt-Wixner PHOTO:

Anders Rassa, to the extreme right.

Wikipedia

n much of northern Europe cross country skiing is a popular winter pastime. Unfortunately for us ultra runners that think more is more there aren't many ultra offerings on the table. The 90km long Vasaloppet is an ultra that attracts thousands of participants every year and there are various long distance offerings in Alaska and Finland. The Iditarod Invitational and the multiday Rajalta Rajalle - Hiihto 400km respectively. Hard? Not if you compare it Nordenskiöldsloppet. Nordenskiöldsloppet is ultraskiing 1800's style. 220km between Jokkmokk and Kvikkjokk (there and back) in northern Sweden. 18 men both pioneers and sami started the non-stop race in the spring of 1884. I guess some background story is in order. Adolf Erik Nordensköld was a scientist and an explorer. In 1883 he was involved in an expedition to Greenland to discover and document the island. He was convinced that the centre of the Island was covered in forest, like Siberia. The party had heavy sleds with them which made progress slow and cumbersome. Desperate to explore the centre he sent away two sami on skis to investigate the area, Paava-Lars Nilsson Tuorda and Anders Rassa both of which were born in the Swedish high country. The men skied 460km in 57hours, finding no forest. They were forced to return to the party when their drinking water became dangerously scarce. The only rest they had taken were two hours curled up in a ditch during a storm. The unbelievable story was for much of the public just that, unbelievable. Nordenskiöld, obviously proud of their achievement and probably annoyed about the loss of face set out to prove that such a feat was possible. He decided to organize a race in Paava- Lars hometown that stretched at least 200km, an unprepared route, non-stop. The race went ahead in april 1884. Eighteen men started the race of thirty that had registered. They were the best skiers from the area and were split up into two categories, sami and pioneers. Anders Rassa did not make it to the start, he was was rumored to have a moral objection against competing for money. Paava-Lars on the other hand came and actually won the race. The skiers were of all ages, between 22 and 51. One of the favourites, pioneer Apmut Ahrman had skied 90km to the start and would ski 90km home again after the race. A sponsor donated a prize of 50kr to the skier that reached the half way point first, the winner of the race would receive 200kr and 150kr and 100kr for second and third. Quite a handsome penning in the 1800's. The contestants were met with tough ski conditions. The organizers were forced to delay the start from 10am to 6pm

Nordic Ultra #5 2012

” Anders Rassa did not make it to the start, he was was rumored to have a moral objection against competing for money.”

because of bad weather. The onset of night brought with it an advantage, that the snow eventually froze and became a better surface to ski on. It came too late for some on the skiers. Five contestants gave up after 20km because of the soft snow, two more gave up before the half way point. At the half way point skiers were treated to food, coffee and cognac. When the second day came the snow started to soften eventually becoming wet making life very difficult for the skiers.

oldsloppet Paava-Lars

Adolf Nordenskiold Länta

With 50km left there were still six contestants vying for the win. Ahrman was in the running during the whole race but was forced to throw in the towel towards the end of the race. During the final kilometers there was only Paava-Lars and Amma Länta left in the front group. They reportedly held a mighty pace which surprised onlookers. With a couple of kilometers left Länta had problems with his binding giving Paava-Lars the opportunity to pull away. He did so and won the race with only 5 seconds between him and second place.

Ten skiers made it all the the way to the finish. The winning time was 21 hours and 22 minutes, even quicker than the journey in Greenland. After the presentations most of the contestants skied home again, journeys of 50 - 100km - after a 220km race without sleep. Nordenskiöld also won that day. He proved to the skeptics that such ski endeavors were indeed possible, winning back his credibility. // Nordic Ultra #5 2012

ENJOYIN ALGARVE

Nordic Ultra #5 2012

NG THE E COAST

TEXT & PHOTOS: Cecilia

Petterson

Just as the sun painted the western sky with its last splashes of red, the plane reached the Algarve coast. I looked out of the window and felt a tingle of joy and excitement: We are going to run along this coast! Aren’t we lucky? The start could not have been better. The bus took us from the airport to a “slow village” close to our start in Sagres, in the very

south west of Portugal. The village consisted of a few winding narrow streets and low white houses, and it was very quiet, giving the feeling of a monastery. It felt like we were in the middle of a movie. Despite the late hour, the twelve of us were offered a tasty three course dinner, along with a few jugs of the equally tasty local vino tinto. Nordic Ultra #5 2012

ust as the sun painted the western sky with its last splashes of red, the plane reached the Algarve coast. I looked out of the window and felt a tingle of joy and excitement: We are going to run along this coast! Aren’t we lucky? The start could not have been better. The bus took us from the airport to a “slow village” close to our start in Sagres, in the very south west of Portugal. The village consisted of a few winding narrow streets and low white houses, and it was very quiet, giving the feeling of a monastery. It felt like we were in the middle of a movie. Despite the late hour, the twelve of us were offered a tasty three course dinner, along with a few jugs of the equally tasty local vino tinto. The next morning we were taken by bus to the westernmost point of the Algarve coast, where we were to start our odyssey. The morning breeze was still a bit chilly, albeit not compared to Sweden, and the sky was blue with some clouds. But it was to be warmer, and most of us were happy to give our shorts and vests or t-shirts their first outing of the year. After admiring the views of the Atlantic with the eye and the camera, we were finally on our way. We started on small roads, following the ocean. To ensure our tour would be complete, our first milestone was Sagres, the most southern point of the south west tongue of Portugal. The pace was a leisurely 6.40 min/km, and our packing was light – as our luggage was transported between our sleeping quarters and food stops were frequent, we only needed some water and emergency snacks, a light jacket and money. Travelling like this gives a tremendous feeling of freedom and independence! We had been out of sight of the Atlantic for a while, but at noon we climbed into the small town of Salema. After a turn in the road it was there again in all its splendour, right ahead of us and below us. I just let myself go down the hill out of sheer joy, but I soon slowed down to an easy jog to savour the moment a bit longer. I couldn’t help playing with a few lines by Evert Taube, a Swedish national poet and song writer: “Nästan vid kanten av den blåa Atlanten, Monte Gordo framför oss, åh så många sköna mil!” And the beautiful ocean also provided my lunch this day – a delicious fresh sea bass, joined by a glass of Sagres, the local beer, in the midday sunshine. Life is good! In the afternoon, we enjoyed running a long stretch on a path, overlooking the Atlantic Ocean – truly magnificent! Then we hit the wall; a very steep incline that needed not only our feet but also a hand in places to be conquered, but as if the climb itself had not been joyful enough, the view from the top was certainly worth every extra drop of sweat. Due to the late start this first day, the length and character of the course and the long lunch stop, we had a bit of a race with the setting sun, but despite an additional stop for a coca cola, we made it to our four star hotel in Lagos in time. The buffet was a bit emptier after having being attacked by a dozen hungry runners with 49 km under their belt! Most of us were experienced ultra-runners, but Maria, Sofia and Hans all set a distance record on this first day of our run! I never cease to marvel at the ability of the human body, despite several races and training runs over ultra distance. The first few hundred meters of the day may be a bit awkward, but soon the body happily declares itself ready for yet another day at work. This morning provides us with a half marathon under a blue sky, partly on rather heavily trafficked roads, but we can enjoy lunch in a quiet spot by the waterfront. With a sea view, I like to eat fish, and the starter is olives and delicious charcoal grilled octopus – on the house – followed by fish soup. The afternoon brings another half marathon, with a ”fika” stop at a café frequented by the local workers – a perfect way to experience some of the Portuguese culture! Today’s finish line is Armacao de Pera, and we check in to yet another four star hotel, this one so conveniently situated that Barbro and I decide to go for a quick ocean swim before dinner. The water is refreshing but not ice cold (although I’m sure a few

Nordic Ultra #5 2012

of you would disagree if you had joined us!). This evening we also have a buffet – perfect for people like us, of course! – and the wine is the best of the tour! I’m also very happy with the group. No one is in a hurry – we’re here to enjoy the journey, and if we see something interesting, we stop. The roundabouts here are true art installations, and on top of a high pole in one of the roundabouts, we see an inhabited stork nest! So, it’s true then, what they say about the stork... As soon as someone yells ”hill”, we walk. Tour leaders Rune, Mary and Fredrik are doing a great job – we only have to run; thanks to thorough research they know which corners to turn and where there are suitable refueling stops. But still I feel more like I’m running with a bunch of friends than in an organised tour. After all, I know nine of the twelve people from before, and the newcomers blend in very well. Day three starts along the promenade and continues of fine bike paths. After 15 km, we arrive at a terrace far above the everpresent Atlantic Ocean, offering fresh orange juice, splendid views, a warm sun – and a Swedish speaking bartender! We don’t really have to make this stop as it’s only another 3 km to lunch, but such a spot is not to be missed! Lunch today is not very Portuguese but an ultra classic – McDonalds. After lunch we have all of 8 km to next stop – this time for ice cream! The last miles of this 36 km short day are run along beautiful country roads, and the hotel in Quarteira is right by the water – another chance to warm up the ocean by a fraction of a degree with our bodies! After dinner, we have coffee in the lounge, and an impressive performance of Rubik’s Cube by Viktor, along with explanations. I believe mine is in a box in the cellar somewhere, should dig it out... We’re well rested after two relatively short stages, but one of us is having a tough mission – Maria is suffering badly from blisters. She can’t wear running shoes anymore, but giving up is not an option, so she starts off a couple of hours early together with Rune, walking, in my sport sandals which would normally be too large for her, and with heavily patched feet! Today’s run is rather flat – not many chances to yell ”hill”! After a morning snack of Italian ice cream, lunch is in a rustic workers’ restaurant. The staffs English is at the same level as our Portuguese, but it’s not too difficult to understand ”misto pesce” and ”misto carne”, and we also get to point at the dish we’d like. We could easily have filled doggy bags and be set for dinner as well from the portions we get! After Olhao, there are a few kilometers along a noisy road, but I’d say that 95% of the whole run is on small roads or paths – a good job by the reconnoitering party! And after next stop, we get to run along the Salinas, the saltworks, and they are spectacular in the early evening light! After 45 km, we arrive in tonight’s quarters – a camping site in Fuzeta. Our tents have been set up for us, and there is hot water in the showers! As we enjoy a pre-dinner beer, Rune and Maria, along with Hans, who joined them for the last few miles today, appear after the day’s impressive work! We walk to a nearby restaurant for a meal of meat and pommes frites and Sangria – almost as if we were ”normal” tourists! But unlike sun and party seekers, we hit the (sleeping) sack for an early night. The next morning, the last of our journey, is another early start for Rune and Maria. They leave at 06.30, whereas the rest of us get to enjoy a breakfast outside a small café kiosk, open only for our sake! Unlike the hotel breakfast buffets (which were otherwise very good), this basic establishment offers fresh orange juice, and nice, strong coffee! And this is well-needed, as we have the longest stage ahead of us – 52 km. We run on small roads and paths, soon getting into a comfortable trot. Sometimes we chat, about everything and nothing, and sometimes we just run in an amiable silence, joined by what we are doing and a feeling of comradeship. An interesting fact that appears, is that all of us

Must be temping after many kilometers in the sun.

There are great views to be had at Algarve.

Standing: Hans, Barbro, Magdalena, Viktor, Mary, Tore, Bernt, Maria, Rune Sitting: Sofia, Fredrik, Cecilia

had top notes in maths at school! Coincidence or what? Again, we enjoy lunch by the water, in the company of Rune and Maria, whom we caught just before our stop. This time it’s pizza, and a few of us order a large beer, this being our last day. Admittedly, the beer in combination with the sunshine does make one feel a bit lazy, but there’s just one option – hit the road again! From our lunch spot, we actually see the characteristic contour of our Yellow Hotel in Monte Gordo! Fredrik reckons it’s some 18 km away, but we will not only run to Monte Gordo, but all the way to the Spanish border, at the waterfront of Vila Real. As the afternoon is quite hot, we take a well needed break to re-fluid in a small café. The last few kilometers coming into Vila Real, we have to run on a very long and very straight road, interrupted only by roundabouts. But as we get into the centre, we run along pedestrian streets with cafés on the side, and all of a sudden it feels much nicer. And so we reached the water, with a view of Aya Monte, all

white houses, and situated in Spain! We’ve crossed Portugal, from the west to the east, and what a wonderful journey it was! But it doesn’t quite end here. We celebrate with a quick ice cream in the city square, but then it’s time to head for the western woods, which will take us to Monte Gordo, where we’ll meet up with Rune and Maria before the run-in to our hotel. Thanks to frequent use of the technology of mobile phones, we manage to track them down, and the timing is quite good. Together we run the last stretch to the hotel, where the training camp participants have gathered outside to welcome us. We exchange hugs, and we are presented with a medal to my liking – a beer can on a string! If I had to choose only one type of running, this would be it. Exploring new areas together with like-minded, the feeling of accomplishment, elation, natural hunger, thirst and fatigue... In popular spots, you can see how people have scrabbled ”NN was here” on a wall or a tree. We can draw our finger along a map of the Algarve coast and say: ”We ran here.”// Nordic Ultra #5 2012

questions to:

Torill Fonn Norwegian born Torill Fonn is one of the more familiar faces in the Nordic ultra scene. Torill has achieved great things since her ultra debut in 2004. She has set national records and represented Sweden on several occaisions. TEXT: Andrew Tutt-Wixner

& Torill Fonn

H For those of us who haven't met you, who is Torill Fonn? I am a 44 year old mother of three who started running 17 years ago. I got diabetes (type 2) after my second pregnancy and needed to start exercising and loosing weight to keep myself off medication. So far I have succeeded in that aspect. The dietist who explained my options to me never had ultrarunning in mind though. She even thought my marathons were a bit too much. However, I’ve become an inspiration even to the doctors where I go for my annual controls so there’s no need to change anything really. The fun part is that I used to hate running. In school I would avoid anything having to do with endurance sports and running in particular. I told my teacher that running was a sport performed by idiots. Makes me one too I’m afraid… H Can you explain your entry into ultra? How quickly did you progress? My first ultra was a 24h race. My husband at the time had entered a 100km race without my approval. I thought he was insane! Anyway, I followed him to the race and got so inspired looking at and talking to the other runners in the race (there was a 24 h going on at the same time) that on our way home after his 100km I told him I wanted to do the 24h next year. And so we did. I went from marathon to 24h in one leap. I had been running marathons since 1998. Doing a 100km was out of the question. It didn’t appeal to me at all, but the thing about being active for 24 hours was a challenge beyond anything else I had done. 100km and 24 h were the only options in Sweden at the time. H How has ultra running changed since your first race in 2004? When I did my first ultra we weren’t that many runners at all. And especially not many ladies. I’d say a handful in each race. I think that my ”success” and the fact that I did it has inspired a lot more ladies to try. I’ve never been a fast runner and couldn’t

Nordic Ultra #5 2012

show any great results in shorter races. That kind of took the edge of the ultra challenge, showing others that it was possible for anyone actually, to start and finish a long race. The mentality has changed and we have a huge field of runners. Ultra running has become a movement in line with the jogging movement and fits perfectly in the present lifestyle where challenging yourself is on many peoples lists of things to do before you die. H What is your proudest moment in your running career? I don’t think I can choose only one moment. The first race I did was a 5km race. It was the first step in a long racing career. My first marathon in Berlin 1998. The first time I passed 200km in 24 hours, 300km in 48 hours, my 4th place in The 24h European Championship, my 12h record last year, my Gold medal in the 100km Swedish Championship last year… Too many proud moments i guess. H What's the worst injury you've had? I have never been injured. Not in a way that running has been out of the question. I did suffer from ”runner’s knee” at the time between my first and second marathon(1999). A typical beginner’s problem. I can’t recall not running then either and I did finish that marathon with a horrible support device on my knee, which actually only gave me chafing problems! I think that my lazy mind keeps me from pushing myself hard enough to get injured. H Your darkest moment in a competition? My darkest moment should be referred to as darkest moments. Unfortunately I have been through quite a few bad races. The worst thing is realizing my brain has taken over, making me weak and giving in to fatigue. As i said above I’m lazy and I think I use upcoming pain as an excuse to stop running when I’m actually just tired and unable to feed my brain with the proper energy. However, it may also be the right decision and what really keeps me from getting injured, but I will never find out. All I know is that I recover amazingly quick after my races, good or bad. I have a hard time forgiving myself being as weak as I think I am. H Can you tell us about your training philosophy? I have never considered myself being a ”real runner”. I run to keep healthy and fit and enjoy the fact that I’m good at what I do. I have therefor never trained for a specific race and have no

idea how to taper to be at my best at a certain time. I try to get out 5 times a week. When on holiday, as often as I can. I run 1015km on the weekdays and 20-35 on weekends. I would benefit from more speed work and will try to include that in my training again. I think my core training has made me stronger and the longer races I do the more important I think it is. H Are you a gear junkie? (Do you like having the latest and greatest or is it just you and the open road) I’m not a gear junkie really. I have a few things such as my Garmin Forerunner 310Xt, and my iPod, but those are gifts and I don’t think I would have bought them myself. I do like listening to music while running and for some time I needed to, but lately I have put the music aside in a few races and I found it to be quite relaxing not to have someone elses voice in my head all the time. I prefer proper clothing and good shoes but don’t really think I have to have it to succeed. It’s all a matter of attitude towards what you’re doing. I have met so many less fortunate runners who have accomplished far better results than I can ever dream of and that makes me rather humble.

H Describe your dream competition. Who would be there, where would it take place and how long would it be? My dream competition will take place in Australia. It will be a 6 day race and I will be the winner, setting a new world record. (So much for being humble) That is in fact a dream of mine and even a goal. I think it’s the only ”distance” I’m capable of doing so, being as slow as I am. Hopefully the best multiday runners will be there, as well as my favourite crew members. Alan Young is one of them. Not sure William Sichel is willing to share in that event. I may have to make him a crew member as well… H What has ultra running given you besides physical fitness? Ultra running has shown me that I’m capable of doing so much more than I ever thought I was able to. Even in life in general. It has given me the opportunity to see the world, to meet a lot of interesting people and to represent Sweden in both the World and the European Championships. I’m convinced that it will take me even further in life, as I believe there are no limits anymore. // Nordic Ultra #5 2012

20 Rob Nordic Ultra #5 2012 Photo: Holden

The Spine When: 12-19 January 2013 Starts: Edale, Derbyshire Finishes: Kirk Yetholm, Scottish Borders Distance: 268 Miles Maximum Time: 7 Days Ascent: 36,729ft or 11,195 metres Checkpoints: 5 with water made available on course at pre-determined locations Drop Bag movement between checkpoints, meals. Entry Fee: ÂŁ350 promotion until April 30 2012 (normal price ÂŁ475) Web: www.thespinerace.com Email: info@thespinerace.com

Nordic Ultra #5 2012

22 Rob Nordic Ultra #5 2012 Photo: Holden

Nordic Ultra #5 2012

24 John Nordic Ultra #5 2012 Photo: Bamber

Nordic Ultra #5 2012

Winter Trainin

Nordic Ultra #5 2012

ng in the Alps Damien explains how the Alp loving french take to alternative winter training in the mountains. TEXT & PHOTO:

Damien Deville

I discovered Nordic Ultra thanks to a blog about trail running, I read it several times and I decided that I really wanted to explain to the reader how we train during winter in the French Alps. We get as much snow as you get in the Nordic countries I think and winter training issues should be the same. Many running coaches will say that winter is the best season to train speed and VMA before a summer dedicated to Ultra-trail running. As I left Paris and moved to the French Alps, I also joined a running team and I discovered that winter is not the a period to run but to discover some other sports. Cross-country skiing As many of the best cross-country skiing athletes come from Norway and the famous ski race named Vasaloppet, I will not bore you about explaining what is and how to do cross-country skiing. The big difference is the kind of skiing slopes used. In France it is not flat. Sometimes, you will face a 4x4 road to climbing a up mountain only to go down a flatter way. Also, Telemark skiing is not very common in France. In my running club, many runners cross-country ski on the weekend instead of doing long running activities. Vertical Races Have you heard of the trail race named « 1km high »? The same kind of race exists, only with skis on the feet. The goal is more or less to climb a « red » or « blue » ski slope the fastest you can. You have skins on your skis to help you climb. Most of those races take place at dusk. It makes it easier for organizers to organize such races; slopes are reserved for tourism and skiing downhill during the day. Usually, the winner climbs up at a speed close to 1500 m/h, the people further back usually average close to 750 m/h. After the race, all of the competitors eat together at a restaurant and the results are announced. Then a lottery is usually organized in order to give a present to all regular participants. The people « on the podium » are often the same. In France, such race are usually frequented by very good athletes, whereas in Switzerland where you can find « dad » and « son » battles trying to find which one is the best. It is quite comparable to running, the effort is the same as on a 10k, hearth rate close to 95% of max. I did the mountain ski tour challenge for the first time this year. I will probably come last but my goal is to prepare for ultratrail-running this summer. I’ve done six vertical races so far. It really helps me to train, keeping my heart rate high on high intensity activities without trauma caused by running. Ski-Touring Always done with seal skins on the skis, ski touring is the best way to practice in the mountains on a weekend or during the week. Many mountain refuges are still open but not occupied. With friends and enough food for 2 or more days, it is possible to spend a whole trip in the mountains.

There are good websites where you can find information about snow conditions and avalanche risk. These collaborative platforms are very useful for understanding the prevailing conditions. Mandatory stuff such as DVA (apparel used to find a victim under an avalanche), probe and shovel are needed, with a cellphone in case of emergency. It cost a lot but it can also save your life and your friend’s life. Being alone on the mountains with a fresh covering of snow is an indescribable feeling and reaching the summit of a mountain or a pass often rewards you with a very nice view. After the ascent you remove the seal skins, lock the ski-shoes and ski down. Downhill skiing isn’t really a sport useful for ultra-running but going up and take the time to appreciate the landscape is a good way to charge your mind after a long ultra-trail-running season. Compared to running, the effort is the same as hiking with or without backpack. The goal is to be outside and to enjoy the moment and the landscape. I’ve done three ski-touring days so far with a friend, the goal is not competition. My vertical speed did not got higher than 450 m/h. We aim to have fun and share a day outside on skis. I reached the “Summit with the cross”, “Lachau Summit” and “Planchamp d’Oche Pass” near Geneva. It is not engaged but it gives me ideas for the new trail-running spots useful for summer training. Ski-mountaineering It is an extension of ski touring. Used with mountaineering gear and methods, we can climb any kind of mountain. Ice axe, crampon, and rope are used to reach parts of the mountain not accessible with skis on. It is also the “race” version of ski touring. The well-known race are “la patrouille des Glaciers” from Zermatt to Verbier in Switzerland, “la Pierra-Menta”, 4 days, 10 000 m D+, 70kms skis on feet and “Mezzalama Trophy” in Italy with impressive tracks higher than 4200m high. It is reserved to competitors that are used to dealing with skis in tough conditions and a very deep knowledge about the mountains and their own ability. To join such races, you have to give a list of results in smaller races, then cross your fingers that you are chosen by the organization. There are smaller races that cross the Alps in Switzerland and France. In Switzerland, the ambiance is very impressive, cow’s bell ringing, musicians playing and people on the pass or at the summit on the path of the race cheering you on. Usually, the departure and the arrival of the race are in a ski-resort and the path uses ski slopes to reach summits out of the ski resort domains. I hope to do my first ski-mountaineering race at the end of this winter. I planned to do the “Hauts-Forts Trophy” in Avoriaz, France but I needed to find teammate. Next year, I plan to do more races like this. Running in the valley Being in the mountains is the best part of the training but weather is unpredictable and sometimes I have to be in the valley to run with my running club teammates. The coach plans classical training but sometimes, it is not possible. Too much snow on the stadium, temperature under -20°C… It is better to be at home, in front of the TV. I’m curious to know how Nordic people prepare ultra-running during winter.// Nordic Ultra #5 2012

THOSE IN THE KNOW

Send an email to nordic.ultra@gmail.com if you have a question.

DEALING WITH DOWNTIME Injuries and illness happen whether you like it or not. How you react to the first signs of the ailiment can have big reprocussions. INTERVIEWER: Andrew Tutt-Wixner PHOTO:

Scott Gilmour

H What’s your policy on running with a

or two I will continue, but if it stays the same or increases I would stop. J: See my answer on question 1 If I have a feeling that there may be some sickness or injury coming I’d rather take one extra resting day as a than take a risk of getting really sick. Couple of weeks before 24 h World championships -race 2010 I started to feel like there might be flu coming. I decided to take couple of resting days in order to avoid getting really sick. Finally it took about a week before I felt completely okay and I was little worried how that unplanned resting period affects to my performance in World champs. I improved my PB 18 km, so I guess it was better to rest than took a risk for getting really sick. AT: If I have a fever or a proper cough then I’ll rest now. I’ve learnt my lesson. A: If i am sick, i rest. If i am injured i train what i can and don´t stress the injured part. I think it is good with circulation.

cold/ cough? T: I don’t mind running with a cough or a cold as long as I feel fine otherwise. I think it’s important though, that you know your body well and listen to the signals. I can only talk for myself in this matter, and I normally feel better after running. If I have a fever I wouldn’t think of doing any kind of exercise.. J: When I was younger I had difficulties to take a little cough seriosly, but about 15 years ago I managed to catch a pneumonia while training with cough and it took about a month when I was again back on track and couple of months before I was in same shape than before pneumonia. Since that I’ve been quite careful and I rather take couple of extra resting days than take a risk for losing again a months training due to stupidity. AT: I run with a cold quite often, even with a cough. I run to work every day, when I’m sick I usually just suck it up and run anyway. Though last year I was sick for an extended period from doing that. I had been sick all week but I ran Sörmlands Ultra anyway. Not reccomended. A: I am very careful when i have a cold, it is better to rest one day too much than to be forced to rest for a week.

H How injured/ sick do you have to be to

rest completely? T: As I mentioned earlier, I don’t run with a fever. As for being injured I have hardly any experience, but I would rest if running becomes too painful. I would try running for a bit. If the pain goes away after a km

Nordic Ultra #5 2012

H What is the longest you have been out

of action? T: SInce I started running regularly 15 years ago i haven’t ”rested” for more than a week. As I recall that has only happened once, after one of my ultras and mostly because I’ve had too much to do at work and at home and not because I’ve felt the need to rest. I normally try to get back to running within a few days after a run. I hardly ever get sick and within these 15 years I’ve had the flu once or twice, but even after that I’ve been back in training after a few days.. AT: Two months. I had problems with my

Our experts Jari Tomppo (J): The flying Finn. A face that you’ll recognise from article about Kaustinen. Holds the nordic 48 hour record. Torill Fonn (T): The Swedish/ Norwegian dame is a stable performer that holds many records. Andrew (AT): Has been running ultramarathons for two years and is not an expert. Take everything I say with a pinch of salt. Andreas Falk (A): Has been pumping out good results for years and is Swedens only full time ultramarathon athlete. ankles. It didn’t get better until I started stretching. Pure resr seemed to make it worse. A: I don´t remember, I don´t get sick or injured. I listen to my body very carefully. I think the most important thing is to have quality in my training, if I am sick or injured there is less quality.

H How much fitness do you think you

lose being out of action for two weeks? T: Well, since I’ve never tried that variant, I don’t really know. Being a’slow’ runner as I am, I don’t think two weeks without training will do that much harm. It’s more of a mental thing for me really. AT: I don’t think you lose too much en-

This guy is going to need some downtime after mashing up his foot during ’The Spine’ 2012.

”That’s something you should ask my wife” durance, just a little higher end performance. A: Total rest for two weeks is not good if it is not a rest period, two weeks will set you back a bit.

a couple of extra days to be certain. If there’s competitions coming up I’m more anxious to keep my fitness up. A: No. If i am sick or injured i rest.

H Does the amount of rest you take for

days? T: It depends. If the non running days are chosen rather than forced upon me I can cope. If I for some reason aren’t able to do my running as planned I get quite grumpy and moody. J: That’s something you should ask from my wife. AT: Probably not very fun to deal with. A: No problems, i am not obsessive about my running i just do it all the time.

an injury/ illness depend on the time of year/ season? T: Hard to say. I think it will be easier to rest if there are no races in the near future. Knowing a race is coming up might force anyone into running again sooner than recommended. J: Not really. If there’s a need to take a rest then I’ll do that. AT: If it’s the off season I’ll probably take

H How do you cope not running for a few

H Do you do other training if you

for some reason or another can’t run? T: If that is an option I would. If I’m not able to run it most often depends on the fact that there’s no time for it, and therefore there’s no time for other activities either. J: Yes, if that’s possible. For example cycling is a good alternative for running if there is some injury which prevents running. AT: If my running muscles aren’t up for it then I’ll cycle to work. Sometimes I’ll hit the crosstrainer. A: I Yes, if I am injured I do what I can. But as I said I don´t get injured often. // Nordic Ultra #5 2012

CALENDER

Send an email to nordic.ultra@gmail.com if you have a race for the calender.

May 5th The Abbotts Way 125km (Italy) 5th

Miwok 100km (USA)

9th

Minsk 6hour (Belarus)

11th Hammer Trail Bornholm 50/ 100mile (Denmark) 12th Sutki Begom 24hour (Russia) 26th Lake Tisza Ultra 70km (Hungary) 27th Bramming Ultramarathon 100km (Denmark)

June 2st Grand Union Canal Race (England) 8th Bornholm 6/24/48 hr (Denmark) 9th Suomi-Juoksu 100km (Finland) 9th Kristins Runde 50miles (Norway) 9th J채ttel책ngt 68km (Sweden) 27th Saint Olav Ultra (Sweden) 29th Lappland Ultra (Sweden)

Nordic Ultra #1 2011

Editors Choice

Rune and company enjoying the sun in Algarve, Portugal.

Nordic Ultra #1 2011

Animals that Ultra: Sled dogs Photo: Wikipedia

H This editions Animals that Ultra is the sled dog. Sled dogs can run over 100km a day for over a week in the snow braving all the wind and cold that mother nature can throw at them. As far as animals in a winter environment go these sled breeds take the cake. Though these dogs can’t do it all by themselves they need their human companions if they’re going to cover those sort of distances.They need up to 12 000 calories to fuel this sort of exertion. Their VO2 max levels are off the charts. A well conditioned sled dog can have a VO2 max of 300 ml/kg/min. Compare that

Nordic Ultra #5 2012

to cross country skier Espen Harald Bjerke who boasts ’only’ 96 ml/kg/min. One ability that I am particularly jealous of is their ability to recover and adapt exceptionally quickly to exercise. They get stronger on the trot. The first day of exercise the dog shows signs of of wear such as depletion of muscle reserves and evidence of cellular injury. After 2–4 days of exertion they have recovered to the point they were at before they started exercising. Humans on the other hand need to rest to get stronger. Go dogs! //

STATS

Send an email to nordic.ultra@gmail.com if you have an update for the list.

50km Last years quickest Women

Men

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

3:10:18 3:13:58 3:15:07 3:16:25 3:17:30 3:18:56 3:20:12 3:21:12 3:23:52 3:24:01 3:24:12 3:25:05 3:26:37 3:26:59 3:28:06 3:29:10 :329:20 3:29:38 3:30:36 3:33:30 3:33:58 3:35:34 3:35:51 3:35:51 3:37:07

Nurgalieva, Olesya Nurgalieva, Elena Tjoka, Mamorallo Podnebesnova, Nina Gooderham, Emma Staicu, Simona Schoppmann, Jodie Hawker, Elizabeth Chokore, Lizzy Chokore, Chiyedsa Moyo, Samukeliso Harrison, Susan Zakrzewski, Joanna Mentoor, Farwa Ezaki, Yuka van Niekerk, Riana Thomas, Joanna Carlin, Monica Biktagirova, Madina Botha, Suzette Istnick, Shanna Ailes Colquhoun, Lucy Basson, Julanie Gizzi, Noemi Train, Lesley

RUS RUS LES RUS GBR HUN USA GBR RSA RSA ZIM GBR GBR RSA JPN RSA RSA ITA RUS RSA USA GBR RSA ITA RSA

1976 1976 1985 1980 1971 1971 1985 1976 1982 1979 1974 1971 1976 1973 1981 1976 1968 1971 1965 1972 1979 1971 1974 1975 1974

23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 20.08. Assen (NED) 23.04. Kapstadt (RSA) 06.03. Huntington, NY (USA) 23.04. Kapstadt (RSA) 19.03 Schoemansville (RSA) 19.03. Schoemansville (RSA) 23.04. Kapstadt (RSA) 20.08. Assen (NED) 20.08. Assen (NED) 23.04. Kapstadt (RSA) 20.08. Assen (NED) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 25.04. Castelbolognese (ITA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 20.08. Assen (NED) 20.08. Assen (NED) 20.08. Assen (NED) 03.04. Seregno (ITA) 20.08. Assen (NED)

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

2:48:06 2:48:33 2:48:55 2:49:00 2:49:17 2:49:21 2:49:56 2:50:02 2:50:31 2:50:31 2:50:37 2:50:37 2:50:42 2:50:48 2:51:31 2:52:20 2:52:26 2:52:32 2:53:36 2:53:44 2:53:52 2:54:04 2:54:25 2:54:53 2:55:05

Nkhabutlane, Motlhokoa Fokoroni, Mike Maine, Tsotang Monyela, Lebohang Mosuhli, Moeketsi Ntshiliza, George Muzhingi, Stephen Malobola, Vusi Lebopo, Mabhutile Mazibuko, Michael Papi Moyo, Henry Tunyiswa, Odwa Mahloane, Lebohang Sello, Teboho Kemboi, Jonestone Mabane, Elias Seifert, Peter Muthubi, Peter Maphekula, Mzwanele Mthembu, Bongmusa Mamabolo, Modibe Ludw. Kgosimang, Leburu Nonyana, Lucas Biwott, Eliot Kiplagat Nkuna, Thabo

LES ZIM LES RSA LES RSA ZIM RSA LES RSA MAW RSA RSA LES KEN RSA GER RSA RSA RSA RSA RSA RSA KEN RSA

1986 1977 1975 1981 1981 1979 1975 1984 1975 1987 1973 1984 1983 1979 1969 1969 1983 1981 1976 1983 1977 1980 1979 #NA 1979

23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 18.09. Centurion (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 18.09. Centurion (RSA) 05.03. Marburg (GER) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 23.04. Kapstadt (RSA) 19.03. Schoemansville (RSA) 23.04. Kapstadt (RSA) 20.08. Assen (NED) 23.04. Kapstadt (RSA)

Nordic Ultra #5 2012