moelholm🏃🏻‍♂️

Software Developer working for the LEGO Group in Billund, Denmark 🇩🇰 🤩

I primarily talk about running and training here.

 #running #trailrunning

GitHub: https://github.com/moelholm
Website: https://moelholm.com/
Strava: https://www.strava.com/athletes/nmlholm

Public Key

npub1pwa6peunvqcj7m5sduty2nw68l2dncmf6c4zut7xsg09klxs4sgqyhyw5r

NIP-05 Address

moelholm_at_fosstodon.org@momostr.pink

Profile Code

nprofile1qqsqhwaqu7fkqvf0d6gx79j9fhdrl4xeud5av23w9lrgy8jm0ng2cyqprpmhxue69uhhyetvv9ujumt0d4hhxarj9ecxjmntqyvhwumn8ghj7un9d3shjtnddakk7um5wgh8q6twdvhs8pexhr

Publishing to

relay.momostr.pink

relay.nostr.band

Author Public Key

npub1pwa6peunvqcj7m5sduty2nw68l2dncmf6c4zut7xsg09klxs4sgqyhyw5r

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Last Notes

2024-09-20 09:14:10

In 3 hours I’ll drive to nothern Denmark and pop up my tent 🏕️. I have an ultra race (50 miles) starting tomorrow morning up there. The race shuttle bus 🚌 up there starts at 04:30AM to take us to the starting line. Race begins at 06:00 🕕.
🤠🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️
#running #ultrarunning

2024-09-18 17:17:15

✅🏃🏻‍♂️50 Minutes 🌳
Running plans got a bit disturbed today - but I’m happy I got these 50 minutes trail run in. Pure gravel … not much trail tbh 😅. But nice and supreme weather ☀️😎.
https://strava.app.link/KhQQfFySZMb
#running #trailrunning
https://cdn.fosstodon.org/media_attachments/files/113/159/689/144/366/186/original/4ba2367c5e1f084d.jpeg
https://cdn.fosstodon.org/media_attachments/files/113/159/689/224/742/321/original/d446a52595bfe414.jpeg

2024-09-18 17:13:14

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that’s impressive 👏🏻🤠

2024-09-17 20:36:30

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A few more photos 😀
https://cdn.fosstodon.org/media_attachments/files/113/154/808/044/315/410/original/c5a99a4cf956e0d5.jpeg
https://cdn.fosstodon.org/media_attachments/files/113/154/808/032/968/788/original/9c50175911044adc.jpeg
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https://cdn.fosstodon.org/media_attachments/files/113/154/808/108/095/999/original/372ae26686f8f0e3.jpeg

2024-09-17 20:34:54

Hot air balloon trip done ✅
That was really unique. Highly recommended 🤠👌🏻. A fantastic experience being up there in a silent “air craft” … and where it seems wind is not blowing, because it does (obviously) but you are just “riding” the wind 💨… effectively it feels wind still.
And wooow what a huge balloon. Totally shocked many of us how huge it really is. We were ~ 29 up there I believe 🤯
Try it!
https://cdn.fosstodon.org/media_attachments/files/113/154/792/739/966/851/original/c2e08ececfbdf04d.jpeg
https://cdn.fosstodon.org/media_attachments/files/113/154/792/857/276/678/original/0cc1d197cd6bda86.jpeg
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2024-09-16 16:34:11

✅🏃🏻‍♂️44 Minutes Tempo
Hmm. It just became a tempo run. Probably like this; faster pace in the beginning than normal. Then after a few kilometers I just decided to hang on and keep the pace swinging within 15 seconds. Huh 🤔😂
I normally have a day off or a very easy run on Mondays. But tomorrow I may be fully occupied with a hot air balloon session … so I just swapped the days. The hot air balloon session has been postponed 2 times already (bad weather)…
https://strava.app.link/sKXo7okvWMb
#running

2024-09-15 18:04:09

Wow! What a day to browse through Strava!! Everybody has been doing superbly awesome (while I was insulating the shed for an entire day again 😂): fantastic achievements on Marathons, half marathons, other races and amazing long runs.
This on the day where I just had my tired easy 10K 😂. I feel like I was the only one not doing extraordinary today.
September 15th. I’ll remember to do something extra next year (perhaps) 😂🤠
Congratulations everybody; you know who you are 🫵🏻💪🏻
#running

2024-09-15 06:13:29

✅🏃🏻‍♂️10K Morning Run
Easy effort today 🤠. Again fantastic weather. But it’s much colder now than a few weeks back. Autumn is approaching. Going to enjoy the last parts of drop wise warm moments.
https://strava.app.link/gFXWSub8TMb
#running

2024-08-21 18:58:59

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and what an adorable photo with the children 🤗🤗

2024-08-21 18:58:18

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wow 🤯 that is an incredible process you’ve been through. Very happy for you (I can relate very much as I too have lost a bunch of kilos). The “feel better” argument makes sense for sure.
(Personally I thought about dropping some kilos to see if it would benefit my performance … but I haven’t decided to go into that challenge this year. Not yet at least)

2024-08-21 17:27:58

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the intended weight loss … is that for improving athletic performance? If you care to share … (hope it’s not too insensitive a question. Not my intention. Just purely curious 🙃)

2024-08-21 04:40:24

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🤗

2024-08-20 18:33:55

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I hope you got some good sleep on your holidays. After all you are always super super early up. Can imagine sleeping later must be pleasant 😀

2024-08-07 17:22:04

✅🏋🏻🏃🏻‍♂️🥾 2 hours 30 minutes Misc Physical Stuff
Before work: ~60 minutes (almost) of treadmill hiking. And some upper body weight lifting
After work: a trail run. Easy route and pace. Feeling some accumulated fatigue now. Still ok 👍🏻
AM: 🏋🏻 Strength Training | Upper Body | 1284 kilograms
https://strava.app.link/n2mDRWU9RLb
AM: 🥾 Treadmill Hike | 640m EG
https://strava.app.link/W9dGq999RLb
{ Hack hack hack 🧑🏼‍💻 }
PM: 🏃🏻‍♂️🌳Trail Run | 1 hour 24 Minutes
https://strava.app.link/n2mDRWU9RLb
#running #trailrunning

2024-08-06 18:09:26

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I see it as well … looks like it eats pedestrians 😱😂

2024-08-01 17:16:58

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🤗

2024-07-02 14:41:28

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☝🏻😇😇 - almost as cool as you 😅😅😅 (gosh I still find it hard to comprehend how you can do this every day 🤯)

2024-07-02 05:01:10

✅⛰️🐐250m EG
Up earlier to ensure that I got the job done 😇😴😅
https://strava.app.link/WFHLsywzTKb
#trailrunning #running

2024-06-29 13:18:22

TIP
#running #trailrunning
https://cdn.fosstodon.org/media_attachments/files/112/700/102/294/538/297/original/d0f19b7e76e05c05.jpeg

2024-06-27 17:14:12

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😂⏰⏰⏰⏰⏰⏰

2024-06-22 10:38:20

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🙏🏻🤗😴💤💤💤💤💤💤

2024-06-22 01:52:48

✅🏃🏻‍♂️61K Run (night)
Tired! Going to sleep in my car now 💤😴😴
https://strava.app.link/EkgPNfYKCKb
#running #ultrarunning

2024-06-16 15:08:52

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taking notes 📝😂👌🏼👌🏼👌🏼
Thanks 🙏🏻👌🏼

2024-06-16 14:55:45

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here it is 😂
https://fosstodon.org/@moelholm/112626873948950321

2024-06-16 14:55:12

✅🏃🏻‍♂️ Bestseller Aarhus City Halfmarathon
Pheeew 🥵 almost a pure zone 4 effort 😂. Very good race and I apparently managed to generate a new bunch of Strava PBs; 2 mile, 5K, 10K, 15K, 10 mile, 20K … and ta daaaa also a new halfmarathon PB 🥳.
I did run to attempt a HM PB. Planned an even split but got carried away in the beginning and so that was a bit faster. The pacer runners I targeted came and passed me late, but I managed to keep close(ish) to the end.
https://strava.app.link/VWEVoMaHtKb
#running

2024-06-16 14:47:42

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I am … was just about to publish the post … but then I saw all these nice good luck messages first 😂👌🏼🙏🏻

2024-06-16 14:46:35

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thanks it was good for running; mild, not too hot, gentle breeze here and there 👌🏼🤗

2024-06-16 07:33:23

🏃🏽Run race starting soon:
Bestseller Aarhus City Halvmarathon
Distance: 21k
Type: Trail run
Location: Århus, Denmark 🇩🇰
#running
https://cdn.fosstodon.org/media_attachments/files/112/625/140/504/818/393/original/7bf0a2a3327f66d0.jpeg
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2024-06-09 07:19:14

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…
Bonus comment 😂:
In a month or so .. you’d probably start to slowly have focus on longer runs in the weekends. Preferably a few weeks where you go out both Saturday and Sunday for some hours (2-3). You can also have some double days (also weekends) where you go out in the morning for 2 hours and then in the afternoon again for for example 1/1.5 hours. This is a trick I learned from Federico 👌🏼

2024-06-09 07:19:14

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2024-06-09 07:10:00

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…
( some generic random thoughts )
If you have an ultra program that you originally followed. Then perhaps see to resume at a reasonable point. But then be creative … so if you cannot run all of the prescribed workouts … then instead fast walk portions of it. Or mix in some incline treadmill time on feet. Perhaps think out of the box this way … to get similar training but with less hardcore impact as normal running for hours will otherwise give you.
2/2

2024-06-09 07:04:22

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so you have ~3 months to get back. I don’t have a clear understanding of your background. But 3 months is still good time. You talk about walking and jogging. And I think that sounds fantastic as a training approach too.
Also for most ultras (unless flat) there will anyways be time where you’ll hike.
So perhaps for your event: accept an ultimate goal of A) mixed *slow* running and B) walking intervals are part of it.
Time on feet is key yes.
… 1/2

2024-06-08 16:12:09

✅🏃🏽85 minutes Run
A longer run today. Body is by no means back. No injuries - but I have some niggles. Like some minor pain at the knee in the beginning of the running today and then it disappeared. Then some in the other knee. Then back again. Then nothing.
This is something I’ve tried before, and it tends to wear off. I generally get nervous if a pain stays one place (and is not on/off).
Legs also “tired” - not “full of energy”. Not yet 🤠
https://strava.app.link/Fm0SF3ivgKb
#running #trailrunning ish

2024-06-08 16:01:40

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👏🏻👏🏻👏🏻👏🏻👏🏻

2024-06-08 07:07:10

🎥🏃🏽Live: Tenerife Bluetrail by UTMB
☕️🥱 Saturday morning coffee time … look what I just found; live streaming 🤭
Primarily enjoying watching some Disney TV with my son though -
So just started this on the iPad … to see if Tenerife is worth a visit for a trail run one day 🤭🤠
https://www.youtube.com/live/UxA_BGrqUys?si=Z1LyR-drT-yBTDTq
#running #trailrunning
https://cdn.fosstodon.org/media_attachments/files/112/579/714/756/208/812/original/e33b593852b1bff3.jpeg

2024-06-05 07:21:35

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but also thinking a bit about it, 7 is just a convenient number fitting the normal weekly schedule. Other than that I suppose nothing magical about that exist. So surely other patterns can make perfectly sense. Although a bit boring (or; non creative) I find that a 7 day cycle is good for me:
- Long run(s) hitting the weekend days is probably the driving factor
- Monday off suits other aspects of my life - soccer day for the smallest kid etc.
- Friday off/Easy 👌🏼🧘‍♂️

2024-06-05 07:21:35

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2024-06-03 18:35:30

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yeah I think the rule scales well to a certain extend. At a point it becomes impractical and counter productive training effect wise. I imagine.
Thoughts:
- you could get inspired by a 100k plan (and down scale a bit)
- there is likely a certain level of distance you need to “proof to yourself” that you can do. To have confidence
- there is a base fitness and training history that solves for many distances 😅. A lot of it then becomes mental from that point on
Amateur thoughts☝🏻

2024-06-03 18:35:30

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2024-06-03 18:16:22

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I have looked at some different training plans and how they are built up. Then I just DIY it big time.
But for example if you look at my training outside race weeks it looks remarkably like many others doing the same: a few workouts, long run(s) and easy runs sprinkled over it all. As I get closer (but not too close) I’ll incorporate back2back weekend days and more specificity (more trails and hilly/hike training). I try to ~match the “time on feet” I see across the plans 😅

2024-06-03 18:02:33

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yep same answer: self made. Just trying to strengthen up my glutes, quads, hamstrings, calves and core.
Additionally I see hilly trail training as strength training as well. And even more specific to the needs.
So with those two in place (more consistently starting soon) I feel more than prepared to go to CCC 😇🤠

2024-06-03 17:55:11

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totally home made. I use my favorite tracker app “Strong”. And then just composed a few different plans. When I trained more I had dedicated upper and lower programs. But now it’s mostly all muscles (although split for time efficiency and tough prioritization).
I focus on compound exercises these days to get most bang for the money (time spent). Then a few extra like crunches and curls.
Like you with the primary objective to strengthen support muscle groups for injury prev

2024-05-28 18:28:57

✅🏃🏽🏋🏻 Strength Training && 9K Runs
Took both lifting programs today. Updated the “upper” (B) program to be slightly more time efficient. Decreased total volume a bit - to speed it all up.
7K road run. Ramping down this week in prep for Saturdays race 🏃🏽💨💨💨💨💨
🏃🏽Run
https://strava.app.link/h8lRAqtpYJb
#running
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2024-05-24 20:30:35

✅🏃🏽6K Trail run with Noah
My son and I ran a 6K trail run. We even got into some water 💦😂👏🏻
Mostly Z1. Very pleasant and easy. And good weather. Nice talks and quality time with the big one.
https://strava.app.link/DnQ47WwURJb
#running #trailrunning
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2024-05-19 14:47:32

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😂 I can relate - happens to me as well 😀

2024-05-19 14:45:43

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yes a 20K morning run - half n half trail/road 🤠

2024-05-19 14:19:05

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🏃🏽👏🏻

2024-05-19 07:46:05

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agree : 🤯😎😎😎👏🏻

2024-05-19 07:00:12

✅🏃🏽Morning Trail Run
20K - ran to and from the trail. So a hybrid run. Rather easy pace. Legs are slightly tired.
Listened to Coach Bennetts running podcast. Always good karma - super cozy and fun to listen to.
Came home … only BabyC awake (he is not a baby … I just call him that 😅). So we’re reading animal- 🦓 🦔 and dinosaur books right now 🦖🦕
https://strava.app.link/5WrTsqYFIJb
#running #trailrunning

2024-05-18 18:21:16

In other news 📰
All this running calls for an ice cream 🍦 🤤
#Icecream #Summer
https://cdn.fosstodon.org/media_attachments/files/112/463/474/915/915/055/original/dfe93206264d2526.jpeg

2024-05-18 13:26:16

✅🏃🏽App Installed Ready For Use 🙃
Trail Triage - by Trail Runner Nation
#running #trailrunning
https://cdn.fosstodon.org/media_attachments/files/112/462/316/413/117/535/original/4e3a2f767c55c75d.jpeg
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2024-05-18 06:39:36

✅🏃🏽☕️36K Morning Run with 45 min Tempo
Target: 3 hours including some Tempo running. Lovely day. Came home again to the family barely awake … eating their breakfast and me joining that immediately ofc 👌🏼☕️🥐
https://strava.app.link/I0aPKfPZGJb
#running

2024-05-16 18:01:49

✅⛰️🏃🏽 Hilly Thursday
Today: a strength session (Core, Squats and Deadlifts) and a Hill Repeats session. For the latter I chose two segments on a route and then repeated them; one on a trail hill - the other on the road adjacent to it. In both cases the segment was runnable (trail was barely runnable).
⛰️🏃🏽400m EG bagged
https://strava.app.link/znOw0YfsEJb
🏋🏻6000 kilograms moved
https://strava.app.link/pdJJjgysEJb
… and its warm up companion: 2K run @ Treadmill
https://strava.app.link/aD4NeGEsEJb
#running #trailrunning

2024-05-15 16:52:19

✅🏃🏽Double Run Wednesday
My weekly double run day: before and after work. 20K in total.
My PM run felt harder on the legs (tired muscles) … despite I’m generally feeling ok. Will be interesting to see how I’m feeling tomorrow 🧐😀
AM: 10K @ Road | Z1
https://strava.app.link/bcEOsQbICJb
PM: 10K @ Trail | Z2
https://strava.app.link/a0I60PMICJb
#running #trailrunning

2024-05-11 08:46:06

✅🏃🏽 Long run with 15 min Tempo
Was up early to get it done. Had planned for much more time with the tempo pace … but not enough power to push through … so I settled for a shorter tempo run duration. Which is ok … the long run itself was pretty long. Fun to analyze the heart rate up until and after the tempo run… 🤓😅
https://strava.app.link/MRuKv9swvJb
#running