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Training Log Archive: Ralph

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  O - Training11 10:57:25 54.07(12:09) 87.02(7:33)
  Run17 10:24:26 64.4 103.64
  Cycling4 4:00:00
  Warm up /down5 2:55:00 13.05(13:25) 21.0(8:20)
  Gym2 2:45:00
  O - Race4 2:17:41 14.79(9:19) 23.8(5:47)
  O - Night1 51:00 5.47(9:20) 8.8(5:48)
  O - Sprint Race1 15:33 2.36(6:35) 3.8(4:06)
  Total32 34:26:05 154.14 248.07

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Sunday Aug 31, 2014 #

Note
(rest day)

Saturday Aug 30, 2014 #

2 PM

Run 1:31:53 [2] 15.35 km (5:59 / km)
ahr:117 shoes: Asics Hypers B&G

The Tom Run. With Treb, Josh, little Eric

Friday Aug 29, 2014 #

Gym 1:30:00 [2]

Trying more of these woodchopper things, maybe a bit better. When I was doing back extensions I was given lots of friendly advice by an old man. I am not sure if what he suggested was any better.

Thursday Aug 28, 2014 #

9 AM

Cycling 1:00:00 [2]

5 PM

Run 11:04 [4] 3.52 km (3:09 / km)
shoes: Asics Hypers B&G

PbH KM

Run 20:00 [3] 3.8 km (5:16 / km)
shoes: Asics Hypers B&G

Wednesday Aug 27, 2014 #

11 AM

O - Training 46:04 [3] 6.6 km (6:59 / km)
ahr:151 max:176 shoes: VJ Bold

Luffarligan in Nacka. Easy pace
C • I heard the scottish junior... 1
5 PM

O - Training 1:03:43 [3] 9.5 km (6:42 / km)
ahr:144 max:156 shoes: Icebug (NightHawk)

Easy long distance training. Tired.

Tuesday Aug 26, 2014 #

9 AM

Gym 1:15:00 [2]

Back into it.
Added in some oblique exercises but need to work more on technique to find something that really works. Staying on double leg calf raises because I feel I can get a better range of movement with them that single, can move to single when the calves are strong enough through the whole range.
5 PM

Run 33:15 [2] 4.1 km (8:07 / km)
shoes: VJ Bold

Setting out controls
6 PM

O - Training 52:04 [4] 8.69 km (5:59 / km)
ahr:170 max:184 shoes: VJ Bold

With Stockholm Tour, Mass Start one man relay on Ågesta. Clear of the field by the second control and ran with Ruslan Glebov for the rest of the course. Above steady pace but not really pushing it until right at the end.
7 PM

Run 32:39 [2] 5.0 km (6:32 / km)
shoes: VJ Bold

Collecting

Monday Aug 25, 2014 #

Note
(rest day)

Travel back to Södertälje after spending time with JROS in Gbg. Solid week of technical training

Sunday Aug 24, 2014 #

11 AM

O - Training 1:20:17 [3] 10.7 km (7:30 / km)
ahr:150 max:177 shoes: X-Talon (Alicante)

Took the Euromeeting Long as training. Cut out some of the sections but kept in the long legs. Ran a couple of parts at race speed but mostly jogged around. Annoyed at myself that I managed to hurt my ankle again despite it being on a part where I was basically walking through a marsh

Saturday Aug 23, 2014 #

10 AM

O - Sprint Race 15:33 [5] 3.8 km (4:06 / km)
ahr:177 max:185 shoes: Asics Hyperspeed

Euromeeting Sprint
Wasn't expecting so many long routechoice legs and did not give myself a fair chance to get them right. Ran a bit too straight in some places even when I had seen the round option.

Warm up /down 40:00 [2] 6.0 km (6:40 / km)

Friday Aug 22, 2014 #

10 AM

Run 25:38 [3] 4.2 km (6:06 / km)
shoes: Asics Hypers B&G

Morning Jog
5 PM

O - Race 37:20 [5] 6.2 km (6:01 / km)
ahr:176 max:185 shoes: VJ Bold Yellow

Euromeeting Middle Distance
2 mistakes where I was a tool. A couple where I had trouble reading the detail in the circle. Felt quite good in the terrain though and had some good speed in parts

Warm up /down 35:00 [2] 4.0 km (8:45 / km)

Thursday Aug 21, 2014 #

11 AM

O - Training 50:00 [3] 7.0 km (7:09 / km)
ahr:149 shoes: VJ Bold Yellow

Jonsered

Run 15:00 [3] 2.0 km (7:30 / km)

Wednesday Aug 20, 2014 #

10 AM

O - Training 28:24 [4] 4.2 km (6:46 / km)
ahr:160 shoes: X-Talon (Alicante)

JWOC 2008 Middle Qualifier Heat C.
Cruised around this and managed to qualify, although I didn't quite get myself to the 3rd last control. Got a significantly faster time than I managed in 2008. Progress.

O - Training 30:53 [4] 4.6 km (6:43 / km)
ahr:170 shoes: VJ Bold Yellow

After qualifying, ran to the start and did the Men's A final to the last control. Made a couple of mistakes, faffed on one of the long legs, and then got caught in some new green near the end. Oh well.

Run 28:00 [3] 3.8 km (7:22 / km)
shoes: X-Talon (Alicante)

Jogging between cars and starts and finishes.

Tuesday Aug 19, 2014 #

10 AM

O - Training 20:52 [3] 2.9 km (7:12 / km)
ahr:152 shoes: VJ Bold Yellow

Steady middle practice

Run 21:00 [3] 3.5 km (6:00 / km)
shoes: VJ Bold Yellow

6 PM

Run 26:26 [4] 6.97 km (3:47 / km)
ahr:176 max:182 shoes: X-Talon (Alicante)

SAIK had a race around the lake. Marcus Millegård and Fredrik Johansson turned up, which turned it into a far more serious affair. Followed Marcus and Fredrik (Marcus knew the route) for the first half but then Fredrik ran a bit straighter through a marsh and pushed on the pace. Tough from there to the end on the roads, but I just managed to sneak in front of Marcus and thankfully got away from Kris on a routechoice through the urban section. +15s to Fredrik

Warm up /down 30:00 [2] 4.0 km (7:30 / km)

Monday Aug 18, 2014 #

11 AM

O - Training 1:32:53 [3] 10.3 km (9:01 / km)
shoes: VJ Bold Yellow

Steady with some compass practice from Lövgärdet

Run 31:16 [3] 5.2 km (6:01 / km)
shoes: Asics Hypers B&G

Sunday Aug 17, 2014 #

12 PM

O - Training 1:47:00 [3] 12.8 km (8:22 / km)
ahr:146 shoes: VJ Bold Yellow

Steady mass start long o with gaffling

Run 17:55 [3] 3.1 km (5:47 / km)
shoes: VJ Bold Yellow

Saturday Aug 16, 2014 #

11 AM

O - Training 47:15 [3] 6.03 km (7:50 / km)
shoes: X-Talon (Alicante)

Out from Börje's in Gbg - Skatås

Run 16:00 [3] 3.1 km (5:10 / km)
shoes: X-Talon (Alicante)

Friday Aug 15, 2014 #

11 AM

Run 1:03:29 [3] 13.8 km (4:36 / km)
ahr:147 shoes: Asics Hypers B&G

Took the blue trail round the lake

Thursday Aug 14, 2014 #

9 AM

Cycling 1:00:00 [3]

6 PM

Run 1:02:05 [3] 11.5 km (5:24 / km)
ahr:121 shoes: Asics Hypers B&G

Out at Södertälje IF with Börje

Wednesday Aug 13, 2014 #

1 PM

Run 1:01:46 [3] 12.3 km (5:01 / km)
ahr:146 shoes: Asics Hypers B&G

Easy cruise

Tuesday Aug 12, 2014 #

2 PM

Cycling 1:00:00 [3]
ahr:134

Monday Aug 11, 2014 #

2 PM

Cycling 1:00:00 [2]

Sunday Aug 10, 2014 #

Note
(rest day)

Travel to Sweden

Saturday Aug 9, 2014 #

2 PM

O - Race 39:30 [4] 7.4 km (5:20 / km)
ahr:180 max:191 shoes: VJ Bold Yellow

Set out with Gustav Bergmann unreachably in front and IFK Mora behind.

Ran a stable race, and worked hard where possible (though not quite as much as in the night). No real mistakes, maybe some micro routes I got wrong (or missed completely) just maybe not quite aggressive enough on the legs near the end where I went straight. Definitely got 7 wrong maybe only the first part (the approach was better from where I went in)

Gained a place without realising it as Kristiansand has a bit of a mare on a boulder in some vague stuff

Warm up /down 35:00 [2] 3.0 km (11:40 / km)

Friday Aug 8, 2014 #

10 PM

O - Night 51:00 [4] 8.8 km (5:48 / km)
ahr:186 max:196 shoes: VJ Bold Yellow

So off to Norway. Slight faff with the bag and then with Oslo's transport meant arriving at the hostel with about 15 minutes before we needed to leave for the arena. As I am so organised this was not a problem.

Taped the ankle up

Running 3rd leg, which is the last wave in the mass start, meant a lot of running through people to start with but then suddenly they all went off right so I just stuck on the path and went for my round choice (once I had spotted Bejbom (Järla) going the same way.

Arrived at the first control in the leading group and I just sat in the group trying to keep concentrating and also not do any damage to the ankle.

The hardest control on the course was the knoll on the green slope, I thought about going round but everybody else was going straight and so I risked it. Picked off the features (and controls) on the way but then suddenly everybody in front stopped and looked around. Oops, queue memories of being lost on a similar vague green slope at last year's NightHawk. Decided that I needed to press on and if nothing turned up to go down to the path. Spotted the control and then tried to refocus.

Was in a new pack now but I pushed the pace on where I could, hoping I could get back on the end of the leading pack. Just about got on it at the spectator and held that to the finish

http://sno-kartor.se/show_map.php?user=RaplhStreet...

Warm up /down 35:00 [2] 4.0 km (8:45 / km)

Thursday Aug 7, 2014 #

Note

Travel back to London

Monday Aug 4, 2014 #

1 PM

O - Race 23:09 [4] 3.2 km (7:14 / km)
shoes: X-Talon (Alicante)

Smashed M18L at the Lakes until I twisted my ankle.

Sunday Aug 3, 2014 #

1 PM

O - Race 37:42 [4] 7.0 km (5:23 / km)
ahr:173 shoes: X-Talon (Alicante)

Smashed M16A at the Lakes
C • Well done 3

Run 40:00 [2]

Warm up + control collecting

Friday Aug 1, 2014 #

2 PM

Run 27:00 [2] 2.4 km (11:15 / km)
shoes: X-Talon (Alicante)

O - Training 38:00 [2] 3.7 km (10:16 / km)
shoes: X-Talon (Alicante)

Getting controls in

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