Training Log Archive: RalphIn the 30 days ending Sep 30, 2018:
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Sunday Sep 30, 2018 #
Run 40:22 [2] 7.5 km (5:23 / km)
slept:9.25 weight:72.7kg shoes: AG2B
Seemed to have worked out that if I can release my ankle joints I can get more range of motion and then allows my knee to get further forward and cheers my calf up
Run 45:19 [2] 8.0 km (5:40 / km)
ahr:132 max:152 shoes: S1
Saturday Sep 29, 2018 #
Run 1:25:48 [2] 15.4 km (5:34 / km)
ahr:135 max:159 slept:9.0 weight:73.2kg shoes: Mizuno Wave S (Lumo Green)
Cycling 1:00:00 [2]
Friday Sep 28, 2018 #
Run 1:02:51 [2] 10.2 km (6:10 / km)
ahr:121 max:140 slept:8.0 weight:74.7kg shoes: AG2B
Wednesday Sep 26, 2018 #
Run 56:56 [2] 11.62 km (4:54 / km)
ahr:143 max:155 slept:8.5 weight:73.4kg shoes: S1
Tuesday Sep 25, 2018 #
Run 54:31 [3] 10.0 km (5:27 / km)
ahr:137 max:156 slept:10.5 weight:73.7kg shoes: Mizuno Wave S (Lumo Green)
Legs felt good, maybe it was because I was very Norwegian and put them in full length tights.
Friday Sep 21, 2018 #
Note
slept:9.0
Thursday Sep 20, 2018 #
Note
rhr:6 slept:8.0 weight:73.7kg
Wednesday Sep 19, 2018 #
Note
rhr:5 slept:8.0 weight:73.2kg
Run 32:00 [2] 6.0 km (5:20 / km)
ahr:130 max:138 shoes: S1
Worked out if I didn't run today, then I would go a whole week without running, and that wasn't possible.
Tuesday Sep 18, 2018 #
Note
rhr:9 slept:8.75 weight:74.2kg
Monday Sep 17, 2018 #
Note
rhr:7 slept:8.5 weight:72.6kg (rest day)
Sunday Sep 16, 2018 #
Run 10:47 [2] 2.0 km (5:24 / km)
ahr:121 max:138 shoes: S1
O - Race 49:40 [5] *** 8.4 km (5:55 / km)
ahr:169 max:178 23c rhr:6 slept:7.0 shoes: VJ Bold 2018
Last leg, another 4th place.
Run 21:44 [2] 3.2 km (6:47 / km)
shoes: VJ Bold 2018
Warm up /down 25:00 [2] 2.0 km (12:30 / km)
shoes: VJ Bold 2018
Saturday Sep 15, 2018 #
Run 12:44 [2] 2.3 km (5:32 / km)
ahr:118 max:136 rhr:7 slept:8.5 shoes: S1
O - Race 40:00 [5] *** 6.6 km (6:04 / km)
ahr:174 max:181 28c shoes: VJ Bold 2018
If you could design a perfect course for me to struggle on this would have been a good suggestion. Lots of short legs and slope orienteering. I am significantly better at these challenges now than I was last year, and the splits seem to show this. I made one real mistake, losing 90 seconds on a relatively simple control close to the end, but I was tired, both physically and mentally, by then so it isn't a massive surprise.
So without the mistake I would be fighting for a top 10 place, and with a bit more orienteering I could be on the edge of a top 6. So lots of good things.
Run 16:01 [2] 2.9 km (5:31 / km)
shoes: S1
Run 17:01 [2] 2.5 km (6:48 / km)
shoes: VJ Bold 2018
Warm up /down 18:00 [2] 2.0 km (9:00 / km)
shoes: VJ Bold 2018
Friday Sep 14, 2018 #
Run 11:57 [2] 2.4 km (4:59 / km)
ahr:129 max:149 rhr:9 slept:9.5 shoes: S1
Living. The. Dream
O - Race 20:17 [5] *** 3.7 km (5:29 / km)
ahr:176 max:182 14c shoes: VJ Bold 2016
2nd +50 to Paul Sirum
Decent race, just getting held up into the circle in a few places and losing time because of it. Otherwise pretty good.
Hip now seems to be not hurting, but restricting my movement a little. Achilles was fine.
Run 25:00 [2] 4.6 km (5:26 / km)
shoes: VJ Bold 2016
Warm up /down 18:40 [2] 1.3 km (14:22 / km)
shoes: VJ Bold 2016
Thursday Sep 13, 2018 #
O - Training 33:19 [2] *** 3.0 km (11:06 / km)
ahr:114 max:146 9c slept:7.5 weight:72.3kg shoes: VJ Bold 2016
Wednesday Sep 12, 2018 #
Note
rhr:9 slept:8.0 weight:72.3kg (rest day)
Tuesday Sep 11, 2018 #
Note
rhr:3 slept:8.5 weight:72kg
O - Training 54:22 *** 6.9 km (7:53 / km)
ahr:159 max:173 18c shoes: VJ Sarva 2017
Run 11:27 [2] 1.9 km (6:02 / km)
shoes: VJ Sarva 2017
Monday Sep 10, 2018 #
Note
rhr:7 slept:9.0 weight:73.4kg
Run 1:09:00 [2] 11.0 km (6:16 / km)
shoes: AG2B
Alan pointed out a new nudist gathering/spawning point that I was unaware of. I guess I will have forgotten about it by the time the next summer comes around.
Therese Johaug was also spotted on the run. Not at any of the nudist locations though.
Sunday Sep 9, 2018 #
Run 9:54 [2] 1.7 km (5:49 / km)
rhr:9 slept:9.0
O - Race 33:21 [5] *** 5.9 km (5:39 / km)
ahr:163 max:173 15c shoes: VJ Bold 2018
It was actually pretty difficult orienteering, a lot flatter and more vague than I expected. I had a bit of trouble getting properly going. But my achilles/ankle is feeling a bit better at least this evening. So hopefully it will be fully functional come next weekend
Run 18:47 [2] 3.1 km (6:04 / km)
shoes: VJ Bold 2018
Warm up /down 21:00 [2] 1.2 km (17:30 / km)
shoes: VJ Bold 2018
Saturday Sep 8, 2018 #
O - Training 39:53 [3] *** 5.6 km (7:07 / km)
ahr:141 max:158 15c rhr:8 slept:9.0 weight:72.3kg shoes: VJ Sarva 2017
Really cool terrain
Warm up /down 14:00 [2] 1.1 km (12:44 / km)
shoes: VJ Sarva 2017
Run 22:15 [2] 4.0 km (5:34 / km)
ahr:114 max:136
Friday Sep 7, 2018 #
Note
rhr:8 slept:9.5 weight:71.9kg (rest day)
Thursday Sep 6, 2018 #
Run 19:02 [2] 3.8 km (5:01 / km)
ahr:123 max:143 rhr:9 slept:9.5 weight:72.3kg shoes: S1
Run 20:00 [2] 2.4 km (8:20 / km)
shoes: J7B
O - Training 48:07 *** 6.0 km (8:01 / km)
ahr:149 max:160 20c shoes: J7B
I am quite obviously wrecked from the weekend activities. 4 races in 48 hours, no thanks.
In combination to that, my ankle/achilles thing is baffling me. None of my "normal" achilles symptoms are present, but at the same time I definitely get some pain when straining the achilles. And the ankle seems maybe a bit dodgy, but I can't find any swelling or pain.
I will do my standard achilles trouble protocol and see what happens. All I need to do is last another week anyway and then I can have a rest.
Wednesday Sep 5, 2018 #
Run 1:19:41 [2] 13.8 km (5:46 / km)
ahr:135 max:143 rhr:10 slept:10.0 weight:71.8kg shoes: AG1B
Ankle is a bit tight still, although I think it may be more calf related potentially. It eased off significantly after 15 minutes.
Tuesday Sep 4, 2018 #
Run 30:46 [2] 5.6 km (5:30 / km)
ahr:121 max:141 rhr:8 slept:9.0 weight:71.8kg shoes: S1
Monday Sep 3, 2018 #
Note
rhr:9 slept:7.75 weight:70.8kg (rest day)
Sunday Sep 2, 2018 #
Warm up /down 45:00 [2] 4.6 km (9:47 / km)
rhr:8 slept:7.0 shoes: VJ Bold 2018
O - Race 40:00 [5] *** 6.8 km (5:53 / km)
15c shoes: VJ Bold 2018
Went out with Kyburz (and friends), and we ran together. We did, like most of my orienteering this weekend, decent but with a few too many mistakes, notably on the first (group troubles), the third (my fault). Then I managed to totally take myself out of the fight with a wonderful mistake on the 10th. This lead to a fairly painful chase home where I just managed to catch and pass the group that I had been with, minus of course the aforementioned superstar.
Saturday Sep 1, 2018 #
Warm up /down 44:00 [2] 6.2 km (7:06 / km)
rhr:5 slept:8.0 shoes: VJ Sarva 2017
13 after
O - Race 23:00 [5] *** 4.1 km (5:37 / km)
14c shoes: VJ Sarva 2017
Decent again, but some small swings costing vital seconds. I did smash the round route to 11 though, so that was nice.
Warm up /down 36:20 [2] 4.1 km (8:52 / km)
shoes: VJ Bold 2018
O - Race 44:10 [5] *** 8.0 km (5:31 / km)
19c shoes: VJ Bold 2018