Training Log Archive: Ralph

The training year (according to the Norwegians) ended this week (technically on the 31st). So it makes sense to do a bit of a Charlie Brooker YearWipe for 2016-2017. It may get more interesting towards the end of the year. The executive summary is that at the most important individual races of the year I ran significantly below average, and at the start and end of the year I was running well. My worst relay race this year was the JK (sorry South London), although Västkust stafetten wasn't great either.

November:
Solid month on training, went to the UK twice, snow came for a week.

December:
Ran very well at SNO 10mila camp. Got going with the Gym training. Ran my first interval session of the year. 15.14 at Bushy Park

January:
Good month despite the ice.

February:
Went to Portugal with SNO, trained hard, broke myself.

March:
Got myself going again, did a few more interval sessions, and some reasonable quality orienteering.

April:
Did JK, job done. Did 10mila, IFKGBG were probably unbeatable but we were hoping to be a lot closer than we ended up. We ran well at the end though which bodes well. Good personal experience for me.

May:
Went to Estonia, job done. Trained hard. Got home, still trained hard. Went to Finland World Cup, broke myself, but luckily only after running a reasonable sprint relay leg.

June:
Probably on the way to unbreaking myself when I did Norwegian Sprint champs (3 races in 2 days) and promptly rebroke myself. Got myself at least fit enough to run a short leg at Jukola, and probably slightly broke myself again.

July:
Unsurprisingly after a month and a half of pretty poor training and minor sickness I was significantly sub standard at WOC, but fortunately the MSR was the first race so I was able to at least give that a reasonable shot, if probably 15 seconds too slow for medal fun. Then I got dragged round to an ok classic distance position thanks to a good start draw and the fact that not everybody wants to run the long. Middle, terrible, relay, decent performance.

July gets two paragraphs. After WOC went to JWOC which was, minus a few hours, completely great. And then the World Games adventure happened, where probably I had raced/recovered myself into some shape and consequently did decent.

August:
Finished my "season break", did another good SNO camp. Went to the World Cup in Latvia, ran badly individually and reasonably in the relay.

September:
Finally ran a decent individual forest race at Norwegian Champs, which was cool. Went to Switzerland World Cup and got completely annihilated, although probably not entirely down to me.

October:
Raced a train, came 3rd at Blodslitet. Started winter training with a reasonable month.

C • Trained hard = 2

Easy run

Sunday part 2

Mountain run with Alan and Matt.
Some snow

I don't think I am a morning person, but sunny frosty mornings in Nordmarka help me to be more of one

Morning jog

3x10x60 squats
3x5x20 calf
5x5x30 OHP
Core

Lillomarka night O with Alan.

Vettakollen

Back
3x7x75 back
3x3x40 arabesque
Core

Standard Monday, number 2 of the season.
First day where it has felt genuinely cold, and it isn't even minus degrees yet.