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Training Log Archive: Ralph

In the 7 days ending May 21:

activity # timemileskm+m
  Run9 6:01:23 46.17(7:50) 74.3(4:52)
  O - Training4 3:16:21 17.58(11:10) 28.3(6:56)70c
  Gym1 35:00
  O - Race1 33:47 4.29(7:53) 6.9(4:54)18c
  Warm up /down1 13:00 0.56(23:15) 0.9(14:27)
  Total10 10:39:31 68.6 110.488c
averages - sleep:9.1 weight:70.5kg

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Sunday May 21 #

Note
slept:9.5 weight:70.1kg

11 AM

Run 1:32:10 intensity: (17:53 @2) + (1:14:17 @3) 22.4 km (4:07 / km)
ahr:156 max:170 shoes: Mizuno Wave S (Blue 2 Bays)

Warm up to Mariadalsvann, then steady effort along the gravel track to Sandermosen Station (luckily no train), the small path by the side of the road, cut through to Ludvikstua, then a bit of road past Hønefoten, small path again to Hammeren, up to the upper gravel path along to Sognsvann, past Riksarkivet and Koll Hytta home. Cloudy, warm, humid. Mostly peaceful (minus sound of Rollerskiers).
Maybe between 3.55 to 4.00 intensity, but undulations varied the pace. Felt good

Saturday May 20 #

Note
slept:9.0 weight:70.5kg

11 AM

O - Race 33:47 [5] *** 6.9 km (4:54 / km)
ahr:179 max:186 18c

15 Stafetten.
Nydalen D21s started well so went out at the front of the leg 2 pack. Ran on the paths a lot to the first two controls, maybe a little too much actually on control 2 (or possibly the wrong paths), appeared at 2 together with Håvard and Anders. Hit a tricky 3 nicely and then ran well to 4, including some green smashing which is now so much easier after Estonia. Could see Anders behind me at 4 and he was in sight through towards 8 where we had different controls. I got 8 fine, and ran well to 9 to just get on the back of him. We got the next common controls together before another forking at 12, I went for a path route to 13 and collided with an overhanging branch, ouch, blood, fractionally disorientated. Lost a bit of motivation but managed to get to 13 and 14 in sight of Anders, then with him for 15 and 16 before sneaking away on the track running at the end.

Run 44:01 intensity: (34:01 @2) + (10:00 @4) 8.5 km (5:11 / km)
shoes: Asics Gel-33 Electro

15s turnaround for 10 minutes post run
Various jogging

Warm up /down 13:00 [2] 0.9 km (14:27 / km)

Friday May 19 #

Note
slept:9.5 weight:70.5kg

10 AM

Gym 35:00 [1]

Ankles
Prison squats
3x6x20 SL calves
3x3x40 SLRDL
3x5x90 hips
5 PM

Run 1:00:19 intensity: (54:40 @2) + (5:39 @3) 12.7 km (4:45 / km)
ahr:127 max:145 shoes: Mizuno Wave Sayonara 2 White

Easy. Sunny and warm. Vest and shorts.

Thursday May 18 #

Note
slept:9.0 weight:70.9kg

5 PM

Run 59:32 [2] 12.0 km (4:58 / km)
ahr:127 max:157 shoes: Mizuno Wave S (Blue 2 Bays)

Easy. Warm and wet in Oslo. Woke up this morning and felt like I was in a tent in a storm. Settled by the evening for some pleasant conditions. Semi related note, apparently London has had more rain in the last 48 hours than in the last 2 1/2 months.

Wednesday May 17 #

Note
slept:8.0

5 PM

Run 1:10:22 [2] 12.7 km (5:32 / km)
ahr:116 max:139 shoes: Mizuno Wave S (Lumo Green)

Running without windblown, irrelevant bliss.

Tuesday May 16 #

Note
slept:10.0

11 AM

O - Training 53:49 intensity: (36:33 @2) + (17:16 @3) *** 8.2 km (6:34 / km)
ahr:131 max:154 12c shoes: Icebug Spirit

Estonia #10 - Haanja long training

Run 7:44 [2] 1.5 km (5:09 / km)
shoes: Icebug Spirit

4 PM

O - Training 45:00 intensity: (14:00 @2) + (16:00 @3) + (15:00 @4) *** 6.8 km (6:37 / km)
23c shoes: Inov8 225

Estonia #11 - K. Middle relevant
O intervals, struggling.

Run 11:00 [2] 1.5 km (7:20 / km)
shoes: Inov8 225

Monday May 15 #

Note
slept:9.0

11 AM

O - Training 37:36 intensity: (20:15 @2) + (17:21 @3) *** 5.6 km (6:43 / km)
ahr:132 max:154 17c shoes: Icebug Spirit

Estonia #8 - Middle relevant

Run 5:48 [2] 1.0 km (5:48 / km)
shoes: Icebug Spirit

3 PM

O - Training 59:56 intensity: (30:01 @2) + (29:55 @3) *** 7.7 km (7:47 / km)
ahr:133 max:153 18c shoes: Icebug Spirit

Estonia #9 - Long Relevant

Run 10:27 [2] 2.0 km (5:14 / km)
shoes: Icebug Spirit

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