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Training Log: Ralph

In the last 7 days:

activity	#	time	miles		km		+m
Run	6	4:51:31	33.42	(8:43)	53.79	(5:25)	863
Cycling	2	2:00:00
Run(a)	2	1:43:51	13.09	(7:56)	21.07	(4:56)	461
O - Training	1	58:39	4.97	(11:48)	8.0	(7:20)	167
O - Sprint Training	1	18:36	2.05	(9:04)	3.3	(5:38)	58	18c
Gym	1	10:00
Warm up /down	1	5:00	0.5	(10:04)	0.8	(6:15)
Total	11	10:07:37	54.03		86.96		1549	18c
[1-5]	11	10:07:29

2:29

0:00

Thursday Apr 25 #

7 AM

Run 30:38 6.77 km (4:32 / km) +36m 4:25 / km
ahr:131 max:140

Wednesday Apr 24 #

7 AM

Cycling 1:00:00 [2]
ahr:124 max:135

On the bike. Legs heavy for about 30 minutes

6 PM

O - Training 58:39 [2] 8.0 km (7:20 / km) +167m 6:38 / km
ahr:128 max:149

What is this forest nonsense? Spoke to Emil Ahlbeck yesterday, he suggested that maybe I should do as little forest training as I do sprint and maybe I can get the same results. On today's evidence I don't think it is the right idea. Legs heavy at the start then spent the rest of the time worrying about the ankle. It seemed fine though so there is hope for a tiomila leg

Tuesday Apr 23 #

7 AM

Run 46:49 [2] 7.77 km (6:02 / km) +132m 5:33 / km
ahr:131 max:147 shoes: Sau(R-orange)

Snow flakes in the air and no glorious sunshine as I've been treated to recently. R calf is possibly the most beat up. Ankle back to being fine again

6 PM

Run 1:11:14 15.49 km (4:36 / km) +175m 4:21 / km
ahr:144 max:182

Monday Apr 22 #

7 AM

Run 32:36 [2] 5.7 km (5:43 / km) +82m 5:20 / km
ahr:128 max:145 shoes: SauKN(bl)

A touch of normality with the usual morning loop. Cold. Ankle again not 100%, unsure if it is the shoes, the paths, the exercises yesterday, just vibes

6 PM

Run 1:01:54 [2] 10.02 km (6:11 / km) +276m 5:26 / km
ahr:130 max:151 shoes: Sau(R-grey)

Easy on the southern loop. Miscommunication between myself and Eskil so only out for the hour today. Very nice though and maybe good to still be chilling

Sunday Apr 21 #

10 AM

Run(a) 55:49 [2] 11.2 km (4:59 / km) +250m 4:29 / km
ahr:130 max:158 shoes: SauR(b-15)

To and from Kværnebyen. Longer but more grass on the way back

O - Sprint Training 18:36 *** 3.3 km (5:38 / km) +58m 5:11 / km
ahr:162 max:175 18c shoes: SauR(b-15)

Sprint Kværner, 3 loops. Positive: was better than expected physically. Negative: DQ'd probably all the loops, definitely 1. Routes bad, decisions bad, executions bad.

Warm up /down 5:00 [1] 0.8 km (6:15 / km)
shoes: SauR(b-15)

5 PM

Cycling 1:00:00 [2]
ahr:123 max:136

Back at it. HR higher than expected

Gym 10:00 [1]

Saturday Apr 20 #

10 AM

Run 48:20 [2] 8.04 km (6:01 / km) +163m 5:27 / km
ahr:132 max:153 shoes: SauKN(bl)

Trying to be sensible so a slow start to the day and an easy trail run. Ankle actually at its worst for a while. Odd. Been a fair bit of stress recently with work etc so struggling a bit. Also maybe pollen season is here and contributing a fraction

6 PM

Run(a) 48:02 [2] 9.87 km (4:52 / km) +211m 4:24 / km
ahr:128 max:145 shoes: Sau(T-wb)

Dewett grus. Braved shorts, possibly not fully sensible but went OK. Gravel is now snow free. Ankle better. Body alright