Training Log Archive: RalphIn the 7 days ending Oct 8, 2017:
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Sunday Oct 8, 2017 #
Note
slept:6.0
Saturday Oct 7, 2017 #
Run 27:22 [2] 5.7 km (4:48 / km)
ahr:136 max:151 slept:7.5 shoes: AG1B
O - Race 41:29 [5] *** 8.7 km (4:46 / km)
ahr:179 max:186 20c shoes: J7B
First 2 legs, forked together, this year it was men on the first leg. Then legs 3 to 7 with 4 parallel legs, the 23rd leg can only start once all 4 people are back from the 7th leg. 23, 24, and 25 are unforked. Women ran the last leg this year.
So I set off about 5 and a bit minutes down on the leading two teams of Tampere Pyrintö and IFK Göteborg, (Runesson and Kinneberg), right probably not going to catch them. Just behind me set off OK Linne with Albin Ridefelt.
I ran by myself to the first control, not super fast but not super slow. I didn't see Albin, I began to panic and thing that either he had got past me (not good), or I had been given the wrong map (very not good).
Luckily Albin turned up on the way to number 2, and then gave me a lesson in orienteering. Luckily it was one of the lessons where I could hang on, so that was very nice. I just sat on and checked we were going in the right direction, and we were.
This means I have now run with OK Linne runners at Tiomila, WOC, World Cup Latvia, World Cup Switzerland, as well as 25manna, this year.
Warm up /down 44:21 [2] 5.0 km (8:52 / km)
shoes: J7B
Run 14:51 [2] 2.3 km (6:27 / km)
shoes: J7B
Gym 3 [1]
Friday Oct 6, 2017 #
Note
slept:8.0 weight:71.9kg
Thursday Oct 5, 2017 #
Cycling 1:00:00 [2]
slept:9.0 weight:71.9kg
Gym 30:00 [1]
3x5x60 squats
3x3x40 cleans
Core
Back
Ankles
Wednesday Oct 4, 2017 #
Run 31:20 [2] 6.6 km (4:45 / km)
ahr:137 max:157 slept:8.0 weight:71.4kg shoes: Mizuno Wave S 2 (Blue Green)
O - Night 23:13 [5] *** 4.1 km (5:40 / km)
ahr:174 max:183 16c shoes: Icebug Spirit
Pretty good orienteering minus my brush with near death (Bash tree out of the way to be confronted with a giant cliff, screech to a stop and end up lying half over the top of the cliff, just enough grip on the moss and a small bush to get me back up to safety). Other than that night O was good, and actually ended up either alone or at the front of my pentagram forking so did some navigation. Ran through some green at the end and lost the lead, damn.
Run 25:20 [2] 3.6 km (7:02 / km)
shoes: Icebug Spirit
Warm up /down 6:00 [2] 0.5 km (12:00 / km)
shoes: Icebug Spirit
Tuesday Oct 3, 2017 #
Run 56:47 14.8 km (3:50 / km)
ahr:148 max:180 slept:9.0 weight:72.3kg shoes: AG2B
Jog to Bislett and then to work.
Warm up /down 8:03 [2] 0.8 km (10:04 / km)
shoes: AG2B
Run 30:50 [2] 5.3 km (5:49 / km)
ahr:118 max:140 shoes: Mizuno Wave Sayonara 2 White
Monday Oct 2, 2017 #
Cycling 45:00 [2]
slept:9.0 weight:72.7kg
Run 1:03:41 [2] 11.7 km (5:27 / km)
ahr:117 max:138 shoes: Mizuno Wave S 2 (Blue Green)