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Training Log Archive: Ralph

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Run32 27:28:58 202.07(8:10) 325.2(5:04)
  Gym9 7:20:00
  O - Night5 5:32:17 29.58(11:14) 47.6(6:59)104c
  O - Training3 3:02:55 15.04(12:10) 24.2(7:34)51c
  Ski - Classic2 2:19:03
  Warm up /down10 1:47:14 6.9(15:33) 11.1(9:40)
  Cycling2 1:30:00
  Core Stability1 30:00
  O - Sprint Training1 25:00 4.16(6:00) 6.7(3:44)
  Total46 49:55:27 257.74 414.8155c
averages - sleep:8.1 rhr:8 weight:71.4kg

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Friday Mar 31, 2017 #

Event: Natt-DM Göteborg
 

Note
rhr:9 slept:8.5

10 AM

O - Training 1:01:02 intensity: (36:53 @2) + (24:09 @3) *** 7.5 km (8:08 / km)
ahr:136 max:155 15c shoes: VJ Supra 2015

GBG

Run 4:21 [2] 0.5 km (8:42 / km)
shoes: VJ Supra 2015

8 PM

O - Night 1:14:56 [5] *** 12.6 km (5:57 / km)
ahr:171 max:181 19c

Mass start tiomila training race

Bit of a scramble getting going and the start pens were done alphabetically, but did manage eventually to put myself up near the front, first control in 4th. Turing to 2 saw the massed headtorches in front as the splitting was quite big, avoided being dragged off to their number 2 allowing me to slot nicely into the pack at 3.

On the long leg to 4 Eric came flying past and this gave me the urgency to push towards the front as well. Abandoned map contact for a big knowing I would catch myself on the big marsh. Took my own way in to the dog leg control and saw I was now very much in touch with the front.

Another long leg to 6 provided frustration as one runner was not following train etiquette as was stressing everybody. Have him some nasty thoughts, and eventually jumped higher up the train and out of his way later on. Fight and both 6 and 7 due to only 1 box, classic gaffling technique on display.

Another long leg to 8, follow and keep in touch technique again. Then some actual splitting! Found 2 controls all by myself before chasing the leaders on another long leg. Quick discussion with Eric about the state of play "Is this the lead?" "Yeah definitely".

Grabbed the control just behind Eric then charged after him as the rest of the group swung off to the right. Looked behind a knoll, disaster, no control. Stress. Code check. Map check. Quick discussion. Leg it off left with new companion Fredrik Eliasson and Kent.

Find control, down to the marsh, looks wet. Fredrik hops across, looks easy, make sure to step in the same places as he did. Plop. Up to nipples in marsh. Eric and Kent to their waist behind me. Eric quickly escapes, followed by Kent. I am left doing a one armed breast stroke for safety, they don't seal map bags here so left hand was busy.

Legs don't respond so well after my unintentional ice bath, but I manage to get up to Kent and we take a nice route to the control, with Eric just in sight in front. Last 2 legs see a dash through the apartment blocks, which were negotiated with only a minor moment of confusion (looking for rock cluster on rocky slope), but safely in 1 minute down.

Run 20:00 [2] 3.0 km (6:40 / km)

Warm up /down 5:00 [1] 0.5 km (10:00 / km)

Thursday Mar 30, 2017 #

Note
rhr:9 slept:7.25 weight:71.8kg

7 PM

O - Night 1:26:09 [2] *** 9.1 km (9:28 / km)
ahr:124 max:149 36c shoes: VJ Supra 2015

Gbg knowledge training
C • what did you 2

Wednesday Mar 29, 2017 #

Note
rhr:6 slept:8.25 weight:71.8kg

11 AM

Gym 40:00 [1]

Ankles
Prison squats
1x4x80 2x4x90 deadlift
1x4x40 clean
3x8x50 step ups
5 PM

Run 1:19:19 intensity: (40:23 @2) + (38:56 @3) 17.9 km (4:26 / km)
ahr:137 max:154 shoes: Mizuno Wave S (Lumo Green)

Long way to Sognsvann, 2 laps. then out down the long grass, round the hospital, up towards Sognsvann again. Home

Tuesday Mar 28, 2017 #

Note
rhr:10 slept:10.0 weight:72.4kg

8 PM

Run 23:00 [2] 3.0 km (7:40 / km)
shoes: VJ Supra 2015

Warm up /down 10:00 [2] 1.0 km (10:00 / km)

O - Night 57:09 [5] *** 8.9 km (6:25 / km)
ahr:169 max:181 15c shoes: VJ Supra 2015

Ås by Night Final - Chase
Started with Øystein, let him dictate the pace and route to start with. Stuck ahead through some cliffs and then charged round the butterfly with the hope of catching him on the way out. Caught Håvard instead! Enter "stay behind and control" mode again. Saw Alan in front at 10 and then again at 11 (but a bit closer), do some fairly terrible orienteering to 12 but see Alan again (closer still). Mad dash through the houses for a couple of controls to the finish in a sprint with Håvard. Trying to decide what is a building, and was in a straight building is rather difficult

Monday Mar 27, 2017 #

Note
rhr:6 slept:5.0

8 PM

Run 24:21 [2] 4.5 km (5:25 / km)
ahr:121 max:134 shoes: Mizuno Wave Sayonara 2 White

Jog post flight

Sunday Mar 26, 2017 #

Note
rhr:2 slept:5.0

5 PM

Run 54:51 [2] 11.5 km (4:46 / km)
ahr:128 max:142 shoes: AG1B

Round the See. Struggle

Saturday Mar 25, 2017 #

Note
rhr:10 slept:5.5

Friday Mar 24, 2017 #

Note
rhr:8 slept:7.5 weight:71.8kg

8 AM

Run 1:14:10 intensity: (55:30 @2) + (18:40 @4) 16.5 km (4:30 / km)
ahr:139 max:176 shoes: Mizuno Wave S (Lumo Green)

Early morning effort up Grefsenkollen

Warm up /down 6:14 [2] 0.8 km (7:47 / km)
shoes: Mizuno Wave S (Lumo Green)

3 PM

Cycling 30:00 [2]

Thursday Mar 23, 2017 #

Note
rhr:10 slept:8.5 weight:71.3kg

6 PM

Run 1:13:00 [2] 12.6 km (5:48 / km)
shoes: O-Roc

Easy run, trails

Wednesday Mar 22, 2017 #

Note
rhr:10 slept:9.25 weight:70.9kg

7 PM

O - Night 1:00:55 [4] *** 8.0 km (7:37 / km)
ahr:160 max:174 10c shoes: VJ Bold 2016

Tiomila training 2nd leg.

Run 15:30 [2] 2.4 km (6:27 / km)
shoes: VJ Bold 2016

Warm up /down 6:00 [2] 0.3 km (20:00 / km)

Tuesday Mar 21, 2017 #

Note
rhr:9 slept:8.5 weight:71.5kg

10 AM

Run 1:06:50 intensity: (32:30 @2) + (34:20 @4) 16.2 km (4:08 / km)
ahr:169 max:178 shoes: AG1B

18 laps of Bislett. Bit of a struggle to get going to start with, but happy to get this done.

Warm up /down 6:00 [2] 0.7 km (8:34 / km)

7 PM

Run 25:00 [2] 4.7 km (5:19 / km)
ahr:116 max:136 shoes: Mizuno Wave Sayonara 2 White

Jog to and from strength

Core Stability 30:00 [2]

NSK strength

Monday Mar 20, 2017 #

Note
rhr:8 slept:10.0 weight:70.9kg

3 PM

Gym 1:00:00 [1]

Ankles
4x4x42.5 Clean
4x4x82.5 back
4x8x42.5 step ups
Back raise
Foam bugs

Sunday Mar 19, 2017 #

Note
rhr:5 slept:6.0 weight:71.6kg

2 PM

Run 49:00 [2] 9.5 km (5:09 / km)
ahr:126 max:161 shoes: Mizuno Wave S (Blue 2 Bays)

To and from, extra warm up

O - Sprint Training 25:00 [4] 6.7 km (3:44 / km)
ahr:166 max:176 shoes: Mizuno Wave S (Blue 2 Bays)

Prologue, Chase, Knock Out. Sprint training round University of Olso, Blindern. Good to get back into this. Never quite going flat out, as expected, but was moving alright.

Warm up /down 24:00 [2] 3.6 km (6:40 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Saturday Mar 18, 2017 #

Note
rhr:8 slept:9.0 weight:71.6kg

11 AM

Run 2:00:04 [2] 21.4 km (5:37 / km)
ahr:135 max:152 shoes: O-Roc

Standard long run route, minus the bit where I got lost between Skjennungstua and Frønsvollen. Beautiful view out over Nordmarka and Oslo.

Friday Mar 17, 2017 #

Note
rhr:7 slept:9.0 weight:71.7kg

10 AM

Gym 55:00 [1]

Ankles
Prison squats
1x8x80 2x8x90 1x8x100 hips
1x8x40 3x8x50 back lunge
Foam bugs
Back raise
4 PM

Run 1:19:38 [2] 14.1 km (5:39 / km)
ahr:130 max:148 shoes: O-Roc

Ullevål junction and back. Snow

Thursday Mar 16, 2017 #

Note
rhr:9 slept:9.25 weight:71.6kg

9 AM

Run 23:34 [2] 4.8 km (4:55 / km)
ahr:132 max:150 shoes: Mizuno Wave Sayonara 2 White

Slow jog to the end of the colony
5 PM

Run 1:11:22 intensity: (40:00 @2) + (31:22 @4) 16.8 km (4:15 / km)
ahr:166 max:178 shoes: AG1B

Down to Bislett for 17 laps
52/58 found the faster ones a bit harder than last time, but was getting round the recoveries fairly quickly.

Warm up /down 10:00 [2] 1.0 km (10:00 / km)
shoes: AG1B

Wednesday Mar 15, 2017 #

Note
rhr:5 slept:6.45 weight:71.7kg

9 AM

Run 32:24 [2] 6.4 km (5:04 / km)
ahr:132 max:144 shoes: Mizuno Wave S (Lumo Green)

Almost shorts weather today, unfortunately not shorts conditions underfoot and my attempt to find a nice non-ring road morning loop was an icy adventure.
6 PM

Ski - Classic 1:10:00 [2]
ahr:137 max:164 shoes: Fischer Twin Skin

Ski, icy. 16k

Tuesday Mar 14, 2017 #

Note
rhr:5 slept:9.0 weight:71.4kg

8 AM

Run 29:25 [2] 6.2 km (4:45 / km)
ahr:138 max:151 shoes: Mizuno Wave Sayonara 2 White

Left on the ring road
7 PM

O - Night 53:08 [5] 9.0 km (5:54 / km)
ahr:168 max:181 24c shoes: VJ Bold 2016

Ås by Night - Mass Start
You know it is going to be a tough race when... there is blood on the 3rd control. Icy and rough going downhill, but some fields and tracks to mix the speed up. Good mass start night fun as always, mostly charging round with Håvard and Alan.

Run 27:00 [2] 4.5 km (6:00 / km)
shoes: VJ Bold 2016

Warm up and down

Monday Mar 13, 2017 #

Note
rhr:9 slept:9.25 weight:71.4kg

9 AM

Run 55:03 intensity: (23:33 @2) + (31:30 @3) 12.2 km (4:31 / km)
ahr:143 max:158 shoes: Mizuno Wave S (Lumo Green)

Out on the ring road and then back via the hospital and Kringsjå
4 PM

Gym 55:00 [1]

Ankles
Prison squats
1x8x40 45 50 50 step ups
4x4x40 clean technique
3x4x80 deadlift
Back raise
Foam bugs

Sunday Mar 12, 2017 #

Note
rhr:6 slept:8.5 weight:71.4kg

10 AM

Run 2:15:38 [2] 22.7 km (5:59 / km)
ahr:129 max:151 shoes: O-Roc

Long run with the NSK boys. Some tough snow in a few places.

Saturday Mar 11, 2017 #

Note
rhr:8 slept:7.75 weight:72kg

10 AM

O - Training 1:21:53 [4] 11.9 km (6:53 / km)
ahr:166 max:180 16c shoes: VJ Bold SM 15

Finally killed these shoes.
Orienteering fairly terrible, much work to do

Warm up /down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Bold SM 15

Run 7:00 [2] 1.0 km (7:00 / km)
shoes: VJ Bold SM 15

4 PM

O - Training 40:00 intensity: (20:00 @2) + (20:00 @3) 4.8 km (8:20 / km)
ahr:141 max:159 20c shoes: VJ Bold SM 15

Second session. Much improved for the first part compared from the morning, poor in the second half

Run 14:30 [2] 2.1 km (6:54 / km)
shoes: VJ Bold SM 15

Friday Mar 10, 2017 #

Note
rhr:9 slept:8.0 weight:70.8kg

10 AM

Gym 50:00 [1]

Ankles
1x8x40 2x8x42.5 supported back lunge
1x8x82.5 85 87.5 hips
Back raise
Foam bugs
6 PM

Ski - Classic 1:09:03 [2]
ahr:139 max:168 shoes: Fischer Twin Skin

Ski with Cherry. Lowest falls per hour ratio so far. 15k

Thursday Mar 9, 2017 #

Note
rhr:10 slept:9.0 weight:71.6kg

5 PM

Run 1:28:49 intensity: (38:49 @2) + (20:00 @4) + (30:00 @5) 18.5 km (4:48 / km)
ahr:163 max:186 shoes: Mizuno Wave S (Blue 2 Bays)

10 x 1092 (2 laps) off 5 minutes. Nice introduction to some faster stuff. Bit of an issue with pacing to start with but then settled into it.

Warm up /down 15:00 [2] 1.1 km (13:38 / km)

Wednesday Mar 8, 2017 #

Note
rhr:6 slept:9.0 weight:70.5kg

10 AM

Cycling 1:00:00 [2]

A break from the roads and ice
5 PM

Gym 50:00 [1]

Ankles
Prison squats
3x8x20 SL calves
4x3x40 clean technique
3x4x80 back
Foam bugs
Back raise

Tuesday Mar 7, 2017 #

Note
rhr:10 slept:8.5 weight:70.9kg

5 PM

Run 1:08:13 intensity: (38:09 @2) + (30:04 @4) 16.5 km (4:08 / km)
ahr:174 max:183 shoes: AG1B

Bislett Session - 300/246
Quicker today, 52 and 61

Warm up /down 15:00 [1] 1.1 km (13:38 / km)

Monday Mar 6, 2017 #

Note
rhr:8 slept:8.75 weight:71.2kg

10 AM

Gym 50:00 [1]

Ankles
Prison squats
1x8x40 2x8x42.5 1x8x45 step ups
2x8x60 1x3x100 deadlift
Foam bugs
Back raise
Glute bridge
6 PM

Run 1:21:22 intensity: (56:46 @2) + (24:36 @3) 15.4 km (5:17 / km)
ahr:121 max:154 shoes: Mizuno Wave S (Lumo Green)

Grefsenkollen with Nydalen, steady. Easy before and after, calves feeling tight.

Sunday Mar 5, 2017 #

Note
rhr:6 slept:7.25 weight:71.7kg

12 PM

Run 1:16:51 [2] 13.6 km (5:39 / km)
ahr:129 max:151 shoes: O-Roc

Easy with Cherry out from Sognsvann
6 PM

Run 23:12 [2] 4.8 km (4:50 / km)
ahr:129 max:149 shoes: Mizuno Wave Sayonara 2 White

Recovery to the end of the colony and back

Saturday Mar 4, 2017 #

Note
rhr:9 slept:9.0 weight:71.2kg

1 PM

Run 1:12:21 intensity: (43:30 @2) + (28:51 @4) 14.7 km (4:55 / km)
ahr:173 max:181 shoes: Mizuno Wave S (Blue 2 Bays)

To and from Bislett
300/246 session
54s

Friday Mar 3, 2017 #

Note
rhr:7 slept:8.25 weight:71.6kg

11 AM

Gym 35:00 [1]

Ankles
Prison Squats
3x8x20 SL Calves
3x4x40 Supported back lunge
3x8x80 hips
3 PM

Run 40:43 [2] 7.2 km (5:39 / km)
ahr:135 max:159 shoes: AG1B

Hfw

Thursday Mar 2, 2017 #

Note
rhr:7 slept:8.5 weight:71kg

5 PM

Run 51:11 [2] 11.0 km (4:39 / km)
ahr:133 max:158 shoes: Mizuno Wave Sayonara 2 White

Bislett and then Majorstuen

Wednesday Mar 1, 2017 #

Note
rhr:3 slept:6.0 weight:71kg

1 PM

Gym 45:00 [1]

Ankles
3x8x20 SL calves
1x3x40 2x3x42.5 clean
3x4x80 deadlift
Foam dead bugs
Glute bridge
6 PM

Run 41:16 [2] 9.0 km (4:35 / km)
ahr:143 max:161 shoes: Mizuno Wave S (Blue 2 Bays)

Ring road

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