Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Dec 31, 2017:

activity

time

miles

Run

9:51:10

80.34

(7:21)

129.3

(4:34)

Cycling

1:19:21

Hill Drills

11:00

0.93

(11:48)

1.5

(7:20)

Total

11:21:31

81.28

130.8

averages - sleep:8.6 weight:72.7kg

2:25

0:00

» now

Sunday Dec 31, 2017 #

11 AM

Run 1:31:09 [2] 19.8 km (4:36 / km)
ahr:135 max:156 slept:9.5 weight:72.6kg shoes: AH33 (Black)

Extended easy run/sort of long run. All in the park so plenty of looping.

So today a frightfully proper woman called me an asshole. Which I believe is the first time that somebody has actually shouted abuse at me while running, rather than "friendly encouragement". There were some deer on the path I wanted to run down and I ran through some of them and then ran around the rest of them, and the deer stood up and moved a little bit away. This woman said, "You didn't have to do that [pause] asshole". I believe that by her own reasoning that she is also an asshole because she didn't have to call me one.

Saturday Dec 30, 2017 #

9 AM

Run 1:14:06 15.8 km (4:41 / km)
ahr:144 max:181 slept:7.25 weight:72.6kg shoes: Asics Gel 33 E blue (london)

Threshold parkrun time (more wind, so maybe a bit more of a similar effort to last week). Then went off to the Pen Ponds hill, but hill sprints this week instead of Kenyan Hills.

5 PM

Run 22:30 [2] 4.5 km (5:00 / km)
ahr:126 max:142 shoes: S1

Recovery jog

Friday Dec 29, 2017 #

5 PM

Run 48:16 [2] 10.1 km (4:47 / km)
ahr:132 max:144 slept:8.5 weight:73.1kg

Jog in evening after spending the day coaching orienteering

Thursday Dec 28, 2017 #

10 AM

Run 1:45:11 25.1 km (4:11 / km)
ahr:151 max:163 slept:9.5 weight:72.1kg shoes: S1

Quicker long run before family stuff. Quicker mainly because it was cold and I needed to warm up.

Wednesday Dec 27, 2017 #

8 AM

Run 1:06:36 [2] 13.6 km (4:54 / km)
ahr:133 max:152 slept:8.5 weight:72.9kg shoes: AH33 (Black)

Easy run, snow flurries and rain.

3 PM

Cycling 1:19:21
ahr:128 max:165 shoes: Giant

Rare joint training outing with brother

Tuesday Dec 26, 2017 #

10 AM

Run 33:00 [2] 6.9 km (4:47 / km)
ahr:135 slept:8.75 weight:72.9kg shoes: Asics Gel 33 E blue (london)

To and from the rugby pitches

Run 34:10 [4] 10.1 km (3:23 / km)
ahr:170 max:179 shoes: Inov8 225

35 on 47 off x25, so in theory 10k and 200m per interval.
Muddy and a hill with some wind, but holding approximately to the desired training effect

6 PM

Run 22:26 [2] 4.1 km (5:28 / km)
ahr:122 max:137 shoes: S1

Recovery jog

Monday Dec 25, 2017 #

9 AM

Run 1:06:16 [2] 13.9 km (4:46 / km)
ahr:134 max:151 slept:8.5 weight:72.6kg shoes: AH33 (Black)

Christmas part 1

Deer all a bit anxious in the park, guess they had a hard night's work

5 PM

Run 27:30 [2] 5.4 km (5:06 / km)
ahr:126 shoes: S1

Great life success, managed to set off one of those happy/sad speed faces. Achievement completed.

C • But was it happy or sad?! ;) 2

Hill Drills 11:00 [1] 1.5 km (7:20 / km)
shoes: S1

Back to a seldom used activity type in lieu of the gym

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