Training Log Archive: RalphIn the 30 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
O - Race 56:17 [5] *** 10.6 km (5:19 / km)
12c shoes: J7B
As we were getting ready for bed, at 18.00, Eric said, "I really wish there were both more and less nights like Tiomila". It is a wonderful exciting competition to be part of, and even better with the team preparation that goes into it, but getting up at 1am is completely bonkers and running in the dark and then cold is challenging.
Tiomila has small margins. 3 seconds slower last year and it would have changed our whole perspective on the race. This year, maybe 30 seconds faster into the change over for 4th leg and we could have been on the IFK night train. If Andreu had decided to go with Parma (the "wrong" decision) then we could also have been on the IFK night train. But we didn't/weren't so we started out +8.35 after long night, even if we had been there IFK ran extremely well after long night, I think there was no beating them today. Impressive.
I started off with Tampere Pyrintö and Linné, with Lidingö chasing 30 seconds behind. We faffed about on the way to the first control, trying to decide where to run and then on this muddy path. By the time we actually got moving Mårten was basically on us. And then myself and Oskar took turns assuming the other person was navigating. Compass out, push on. Turned up on the right hand side of the lake, woops.
I then took charge on the way into 1 and then most of the way to 2. Mårten jumped in front and lead us in and then Aleksi did the last part of 3. Aleksi took his own route to 4 and Oskar and Mårten followed me, we arrived at about the same time as Aleksi and on the way out saw Kalevan, Koovee, and Lillomarka. Oh, game on!
The long leg to 6 was basically the same as the women's one that we had looked at earlier so I was pretty confident going straight. The rest of the boys appeared to agree with my decision. I lost a bit of contact mid leg and asked Oskar who was behind me if he knew where we were, when he said no, I knew that I was setting a reasonable pace.
A few wobbles but pretty good the rest of the way. Tried to push hard when possible (and put the hurt on) but unfortunately no drop offs. No HR data from today, but I guess it got quite high on some sections. A very good confidence boosting experience for me.
Team finished in 3rd. My joint 2nd best finish at Tiomila. Actually a pretty good team performance, so we will be happy tomorrow.
Run 11:09 [2] 1.9 km (5:52 / km)
Warm up /down 38:48 [2] 3.9 km (9:57 / km)
Saturday Apr 29, 2017 #
Note
slept:9.75
Run 21:06 [2] 3.7 km (5:42 / km)
ahr:122 max:139 shoes: AG1B
Run 15:05 [2] 3.0 km (5:02 / km)
ahr:129 max:150 shoes: AG1B
Friday Apr 28, 2017 #
Note
slept:10.0
Run 19:39 [2] 4.0 km (4:55 / km)
ahr:123 max:144 shoes: AG1B
Run 21:03 [2] 4.1 km (5:08 / km)
ahr:128 max:143 shoes: AG1B
Thursday Apr 27, 2017 #
Note
slept:8.0
Run 20:33 [2] 3.7 km (5:33 / km)
ahr:114 max:134 shoes: AG1B
O - Training 50:00 *** 7.2 km (6:57 / km)
ahr:139 max:160 10c shoes: J7B
Run 10:00 [2] 1.7 km (5:53 / km)
Wednesday Apr 26, 2017 #
Note
slept:8.0
Run 28:50 [2] 5.05 km (5:43 / km)
ahr:113 max:143 shoes: AG1B
O - Night 42:33 [4] *** 7.0 km (6:05 / km)
ahr:163 max:173 15c shoes: Icebug Spirit
Significant improvement from the weekend
Run 20:00 [2] 3.6 km (5:33 / km)
shoes: Icebug Spirit
Warm up /down 10:00 [2] 0.5 km (20:00 / km)
shoes: Icebug Spirit
Tuesday Apr 25, 2017 #
O - Night 53:55 [2] *** 6.9 km (7:49 / km)
ahr:142 max:161 13c shoes: Icebug Spirit
Run 5:30 [2] 0.8 km (6:52 / km)
shoes: Icebug Spirit
Monday Apr 24, 2017 #
Note
slept:7.25 weight:71.9kg
Gym 30:00 [1]
Prison squats
3x8x20 SL calves
3x6x50 step ups
12x25 SL clean
Foam bugs
Run 32:16 [2] 6.3 km (5:07 / km)
ahr:122 max:147 shoes: AG1B
Sunday Apr 23, 2017 #
Note
weight:71.1kg
Run 2:00:17 [2] 20.3 km (5:56 / km)
ahr:128 max:153 shoes: Mizuno Wave S (Lumo Green)
Saturday Apr 22, 2017 #
Note
slept:8.0 weight:71.1kg
O - Race 43:00 *** 7.0 km (6:09 / km)
ahr:166 max:175 16c shoes: Icebug Spirit
Took the JK intensity into the forest but none of the required control. 1 week to fix it.
Run 41:00 [2] 7.4 km (5:32 / km)
shoes: Icebug Spirit
Warm up /down 10:00 [2] 0.4 km (25:00 / km)
shoes: Icebug Spirit
Friday Apr 21, 2017 #
Note
slept:9.5 weight:71.1kg
Gym 45:00 [1]
3x8x20 SL calves
2x3x45 1x3x50 clean
3x6x60 back lunge
Foam bugs
Run 1:20:16 [2] 13.8 km (5:49 / km)
ahr:123 max:148 shoes: Mizuno Wave S (Blue 2 Bays)
Thursday Apr 20, 2017 #
Note
slept:9.0 weight:71.1kg
Run 1:21:56 [2] 15.3 km (5:21 / km)
ahr:131 max:147 shoes: AG1B
Wednesday Apr 19, 2017 #
Note
slept:9.25 weight:71.1kg
O - Night 1:04:33 *** 10.5 km (6:09 / km)
ahr:165 max:180 32c shoes: Icebug Spirit
In the group chilling, then some harder work and actual map reading.
Run 15:00 [2] 2.3 km (6:31 / km)
shoes: Icebug Spirit
Warm up /down 10:00 [2] 0.7 km (14:17 / km)
shoes: Icebug Spirit
Tuesday Apr 18, 2017 #
Note
slept:6.0 weight:71.7kg
Monday Apr 17, 2017 #
Note
slept:7.25 weight:71.3kg
O - Race 30:06 [5] *** 7.0 km (4:18 / km)
ahr:172 max:182 21c shoes: Inov8 225
Flew off the start (without really intending to start super fast), got up to Peter Bray, promptly totally spooned the next control. Damn. Right. Settled down a bit. Passed Mikey Adams looking confused in some green. Then out into the open and could not see any potential targets either in front or behind. Got no feedback through the spectator on where I was, so after the next long leg I was a bit demotivated when I again could see nobody in front. Slog slog slog up the hill and suddenly, people! Yes, few solid controls, smash up the hill and into 5th place. Probably best ever finish for South London Men at the JK.
Run 27:00 [2] 3.5 km (7:43 / km)
shoes: Inov8 225
Warm up /down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 225
Sunday Apr 16, 2017 #
Note
slept:8.75 weight:71.3kg
Run 10:14 [2] 2.1 km (4:52 / km)
ahr:132 max:148
O - Race 1:31:12 [5] *** 20.2 km (4:31 / km)
ahr:170 max:182 40c shoes: Inov8 225
Pretty good race, some scrappy bits and maybe a few dubious decisions (going round instead of straight, or the opposite at the wrong time). Only 1 actual very small miss, otherwise a few hesitations but basically fine.
Run 32:36 [2] 5.8 km (5:37 / km)
shoes: Inov8 225
Warm up /down 8:25 [2] 0.6 km (14:02 / km)
Saturday Apr 15, 2017 #
Note
slept:8.25 weight:71.9kg
Run 13:31 [2] 2.6 km (5:12 / km)
ahr:127 max:144
O - Race 29:13 [5] *** 6.9 km (4:14 / km)
ahr:181 max:185 27c shoes: Inov8 225
Fast. A small wobble
Run 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 225
Warm up /down 15:00 [2] 1.1 km (13:38 / km)
shoes: Inov8 225
Friday Apr 14, 2017 #
Note
slept:9.0 weight:70.9kg
Run 15:58 [2] 3.4 km (4:42 / km)
ahr:134 max:153
O - Sprint Race 14:13 [5] *** 4.2 km (3:23 / km)
ahr:182 max:190 26c shoes: Asics Hyperspeed
Pretty good. 1 small miss near the end, 1 hesitation/faff checking descriptions for a wall side, 1 wrong route (many 50/50s not sure how many I got right or not). Maybe 10 seconds total gone, but pleased, seemed to be moving alright.
Run 29:00 [2] 5.6 km (5:11 / km)
18 before, 11 after
Warm up /down 18:00 [2] 1.2 km (15:00 / km)
Thursday Apr 13, 2017 #
Note
slept:7.0 weight:70.9kg
Run 43:34 10.5 km (4:09 / km)
ahr:147 max:161 shoes: Mizuno Enigma 4 Aus
Wednesday Apr 12, 2017 #
Note
slept:8.25 weight:71.3kg
Run 43:47 [2] 7.8 km (5:37 / km)
ahr:124 max:142 shoes: Mizuno Wave S (Lumo Green)
Tuesday Apr 11, 2017 #
Note
slept:9.0 weight:71.7kg
Gym 45:00 [1]
3x3x42.5 clean technique
3x5x72.5 hips
3x6x40 step ups
Run 14:34 [2] 2.5 km (5:50 / km)
shoes: VJ Supra 2015
O - Night 1:13:48 *** 9.0 km (8:12 / km)
16c shoes: VJ Supra 2015
Monday Apr 10, 2017 #
Note
slept:8.25 weight:71.7kg
Run 1:00:20 [2] 10.2 km (5:55 / km)
ahr:121 max:138 shoes: Mizuno Wave Sayonara 2 White
Sunday Apr 9, 2017 #
Note
rhr:9 slept:8.25
O - Race 1:12:41 [4] *** 11.6 km (6:16 / km)
ahr:165 max:176 20c shoes: VJ Bold 2016
Run 40:00 [2] 7.0 km (5:43 / km)
shoes: VJ Bold 2016
Warm up /down 7:20 [2] 0.5 km (14:40 / km)
Saturday Apr 8, 2017 #
Note
rhr:10 slept:6.75 weight:71.5kg
O - Training 34:00 *** 5.6 km (6:04 / km)
ahr:153 max:164 15c shoes: VJ Bold 2016
Run 22:52 [2] 3.8 km (6:01 / km)
shoes: VJ Bold 2016
O - Training 50:00 7.2 km (6:57 / km)
ahr:133 max:152 17c shoes: VJ Bold 2016
Friday Apr 7, 2017 #
Note
rhr:7 slept:10.75 weight:71kg
Run 24:08 [2] 4.0 km (6:02 / km)
O - Night 50:01 [4] *** 7.3 km (6:51 / km)
ahr:162 max:177 15c
Good.
Warm up /down 8:00 [2] 0.4 km (20:00 / km)
Thursday Apr 6, 2017 #
Note
rhr:7 slept:5.0 weight:71kg
Gym 55:00 [1]
Prison squats
3x8x20 SL calves
4x4x42.5 clean technique
3x3x90 back
Foam bugs
Run 1:22:38 [2] 15.4 km (5:22 / km)
ahr:132 max:149 shoes: AG1B
Wednesday Apr 5, 2017 #
Note
slept:8.5 weight:71.5kg
O - Night 56:01 [5] *** 9.4 km (5:58 / km)
ahr:168 max:181 14c shoes: VJ Supra 2015
Run 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Supra 2015
Warm up /down 10:30 [2] 0.7 km (15:00 / km)
shoes: VJ Supra 2015
Sunday Apr 2, 2017 #
Note
rhr:10 slept:6.75
O - Race 35:00 [5] 6.0 km (5:50 / km)
ahr:175 max:187 18c
1:7500 map so was pretty convinced things were going to come up pretty quickly at the start. With this in mind I promptly stopped early on 1 and had an argument with a control "what do you mean you are 34 not 35? Are you sure? I am sure I am right. Show me what number is on one of your other boxes, oh 34 as well, my bad, where on earth am I then?"
Problem on 3 as well, purely my own stupidity this time though. This left me on my own for a few controls which went much better.
On the way to 8 heard some crashing behind and decided to have a look, oh nice it's Timo Sild, now things are going to fast. Smooth into my next 2 but I am convinced he might have had a shorter gaffle as he appears on the track in front of me, damn, oh well, maybe it will even out later. He goes low into the next control, I go right, make a bit of a hesitation and see him climbing out, then as I am climbing out I see him coming back into the control. Oh yeah, there are two Silds.
Next control in a group with Timo, Eric (as seems to be the theme this camp) and Karl Walheim. Timo takes his own route and the rest of us lose time. Going through the arena there is a bit of a gap between us all, but it looks like Eric might catch Timo, which leaves me with a battle with Karl. Pleased with my execution of 15 and gain time on Karl, with Eric missing a slightly longer forking and also coming closer. 16 fine. Then a slog uphill to the second last. Eric unfortunately misses which leaves me in a sprint for 9th place glory. Managed to catch up by the last control for the, steps, 90 degree turn, then 30 metre run in. I am pretty sure I won in my dip for the line but Karl did punch the finish 6 seconds before me, as I found myself almost underneath the commentary table due to the lack of "run off area"
Run 35:00 [2] 5.5 km (6:22 / km)
Warm up /down 15:00 [2] 1.0 km (15:00 / km)
Run 23:06 [2] 4.8 km (4:49 / km)
ahr:132 max:143 shoes: Mizuno Wave Sayonara 2 White
Saturday Apr 1, 2017 #
Note
rhr:10 slept:6.75
Run 12:20 [2] 2.0 km (6:10 / km)
shoes: VJ Supra 2015
O - Training 1:20:00 *** 10.0 km (8:00 / km)
ahr:135 max:156 19c shoes: VJ Supra 2015
Warm up /down 3:00 [2] 0.2 km (15:00 / km)
Run 9:00 [2] 1.6 km (5:37 / km)
shoes: VJ Supra 2015
O - Night 37:34 *** 4.0 km (9:24 / km)
ahr:131 max:148 7c shoes: VJ Supra 2015