Training Log: Ralph
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||O - Training||5|| 3:17:16|| 15.22||(12:57)|| 24.5||(8:03)||64c|
| ||Run||4|| 2:59:27|| 23.24||(7:43)|| 37.4||(4:48)|
| ||Gym||1|| 30:00|
| ||Warm up /down||1|| 12:00|| 0.68||(17:33)|| 1.1||(10:55)|
| ||Total||9|| 6:58:43|| 39.15|| 63.0||64c|
|averages - sleep:8 weight:73kg|
O - Training 43:00  *** 6.0 km (7:10 / km)
ahr:170 max:180 15c shoes: Icebug Spirit
Pretty good physical shape but orienteering off until the last rep
Run 1:29:36  19.7 km (4:33 / km)
ahr:144 max:163 slept:7.5 weight:73kg shoes: Mizuno Wave S (Blue 2 Bays)
Round Maridalsvannet. Vest and shorts, still Norwegians out in full length tights and long sleeve thermals.
Gym 30:00 
It has been a while...
90x3x3 back quats
Run 41:09  8.0 km (5:09 / km)
ahr:133 max:153 shoes: Asics Gel-33 Electro
Back where I belong in the Nordmarka forest, wondering if I was getting in too deep and fast with the blood blister and was worried the run could turn into a walking disaster but running in the forest was needed for motivation. After about 10 minutes of feeling ok had a crash to earth as the blister suddenly felt like it had burst and I was worried I was going to have to limp home in pieces and have a week of playing does this look infected, but after taking my sock off and having a check it appeared as if my foot had just absorbed all the blood. So all is still good, but I am still waiting for it to be perfect, no reason as yet to postpone the session on Thursday.
Also (I know double paragraph excitement) on the way back to the city, an older lady asked me where the path we were on ended up. The ensuing conversation increasing the number of words I have exchanged with people in Nordmarka this year by 1000%.
Run 35:50  7.6 km (4:43 / km)
ahr:139 max:156 slept:8.0 weight:73kg shoes: Salming
Easy run in the sun. Foot behaving on the flat, should be good in a couple of days of the forest again.
O - Training 41:00  *** 5.8 km (7:04 / km)
ahr:148 max:163 14c slept:8.0
Foot improved today, and with a bit better taping and padding, plus the extra recovery time, was able to go faster than jogging on the middle distance today.
Warm up /down 12:00  1.1 km (10:55 / km)
Run 12:52  2.1 km (6:08 / km)
O - Training 38:56  *** 3.5 km (11:07 / km)
ahr:116 max:142 10c
O - Training 37:00  *** 3.5 km (10:34 / km)
ahr:107 max:133 10c
O - Training 37:20  *** 5.7 km (6:33 / km)
ahr:132 max:150 15c
all weeks |