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Training Log Archive: Ralph

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Run21 17:50:12 132.84(8:03) 213.78(5:00)
  O - Training8 8:24:55 42.13(11:59) 67.8(7:27)203c
  Ski - Classic2 4:16:57
  Gym6 4:05:00
  Cycling2 1:15:00
  Warm up /down6 56:05 3.45(16:16) 5.55(10:06)
  Total31 36:48:09 178.41 287.13203c
averages - sleep:8.6 rhr:26 weight:71.3kg

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Tuesday Feb 28, 2017 #

Note
rhr:8 slept:8.0 weight:71kg

4 PM

Run 30:20 [2] 6.8 km (4:28 / km)
ahr:141 max:160 shoes: AG1B

Ring road

Monday Feb 27, 2017 #

Note
rhr:8 slept:9.0 weight:70.9kg

4 PM

Gym 45:00 [1]

Ankles
4x8x80 hips
4x8x40 step ups
Foam bugs
Back raise

Sunday Feb 26, 2017 #

Note
rhr:7 slept:11.25 weight:70.8kg

Saturday Feb 25, 2017 #

Note
rhr:5 slept:9.25 weight:72.2kg

11 AM

Ski - Classic 2:57:19 [2]
ahr:149 max:178 shoes: Fischer Twin Skin

Ski out from Sognsvann. Going ok until I managed to fall and put my now considerable body weight on a pole and snap it in half. Irritating second half single polling home.
30k

Friday Feb 24, 2017 #

Note
rhr:6 slept:9.5 weight:71.8kg

11 AM

Cycling 30:00 [2]

5 PM

Gym 45:00 [1]

3x8x20 SL calves
3x8x60 deadlift
3x4x40 Supported back lunge
Foam deadbugs
Glute Bridge
Back raise

Thursday Feb 23, 2017 #

Note
rhr:8 slept:8.0 weight:71.4kg

Wednesday Feb 22, 2017 #

Note
rhr:5 slept:8.0 weight:71.4kg

Tuesday Feb 21, 2017 #

Note
rhr:10 slept:7.0 weight:72kg

Monday Feb 20, 2017 #

Note
rhr:7 slept:9.0 weight:70.8kg

Sunday Feb 19, 2017 #

Note
rhr:2 slept:4.75 weight:71.7kg

Travel fun

Saturday Feb 18, 2017 #

Note
rhr:8 slept:8.5

9 AM

Run 1:44:26 [2] 21.9 km (4:46 / km)
ahr:128 max:147 shoes: Mizuno Wave S (Lumo Green)

Easy long run with the boys

Friday Feb 17, 2017 #

Note
rhr:8 slept:9.0

Run 1:35:56 intensity: (1:05:56 @2) + (20:00 @4) + (10:00 @5) 18.0 km (5:20 / km)
ahr:128 max:175 shoes: AG2B

Easy slow run first, then 30/30 on the beach (soft sand) for 20 minutes then hill sprints up the small dune.
4 PM

O - Training 53:48 [2] *** 7.0 km (7:41 / km)
ahr:119 max:141 51c shoes: Inov8 225

Half century

Run 17:00 [2] 3.0 km (5:40 / km)
shoes: Inov8 225

Thursday Feb 16, 2017 #

Note
rhr:8 slept:9.0

9 AM

Run 15:15 [2] 2.4 km (6:21 / km)
shoes: Inov8 225

Warm up /down 12:51 [2] 1.0 km (12:51 / km)
shoes: Inov8 225

O - Training 1:01:00 intensity: (16:00 @2) + (20:00 @3) + (25:00 @4) *** 9.2 km (6:38 / km)
ahr:140 max:175 29c shoes: Inov8 225

Head to head O intervals with Jonas
4 PM

Run 1:01:17 [2] 11.6 km (5:17 / km)
ahr:119 max:134 shoes: Mizuno Wave S (Lumo Green)

Easy jog

Wednesday Feb 15, 2017 #

Note
rhr:9 slept:9.0

9 AM

Run 2:01:56 [2] 27.3 km (4:28 / km)
ahr:136 max:154 shoes: Mizuno Wave S (Lumo Green)

Long run with the boys, bit of fun running through the salt pans, then out to the most south eastern point of Portugal, which is neither the most southern or most eastern.

Tuesday Feb 14, 2017 #

Note
rhr:7 slept:8.5

C • are you dying 3
10 AM

O - Training 1:08:22 [2] *** 11.5 km (5:57 / km)
ahr:132 max:149 34c shoes: Inov8 225

Easy moment bana

Warm up /down 8:09 [2] 0.9 km (9:03 / km)
shoes: Inov8 225

3 PM

O - Training 24:35 [5] *** 5.4 km (4:33 / km)
ahr:165 max:176 18c shoes: Inov8 225

Middle Distance

Run 31:01 intensity: (26:00 @2) + (5:01 @5) 5.6 km (5:32 / km)
shoes: Inov8 225

Warm up /down 4:33 [2] 0.6 km (7:35 / km)
shoes: Inov8 225

Monday Feb 13, 2017 #

Note
rhr:9 slept:8.75

Monte Gordo
9 AM

Run 43:06 [2] 8.8 km (4:54 / km)
ahr:132 max:145 shoes: Mizuno Wave S (Lumo Green)

Easy with the boys in Monte Gordo
3 PM

Run 1:06:44 intensity: (40:58 @2) + (25:46 @4) 15.8 km (4:13 / km)
ahr:134 max:186 shoes: AG2B

178/179 for session, 184 last rep

Grass work out Wednesday style, 200 then maybe 120. 36 and 26 maybe

Warm up /down 12:00 [2] 1.75 km (6:51 / km)

Sunday Feb 12, 2017 #

Note
rhr:55 slept:8.0 weight:71.8kg

10 AM

Run 58:33 [3] 12.2 km (4:48 / km)
ahr:138 max:155 shoes: Mizuno Wave Sayonara 2 (M1)

Cruise in the park. Feeling a bit creaky from yesterday, and HR probably higher than expected.

Saturday Feb 11, 2017 #

Note
rhr:53 slept:9.5 weight:71.1kg

2 PM

Run 18:40 [2] 3.5 km (5:20 / km)
ahr:131 shoes: Mizuno Wave Sayonara 2 (M1)

Course scouting

Warm up /down 13:32 [2] 1.1 km (12:18 / km)
shoes: Inov8 225

Run race 25:56 [5] 8.0 km (3:15 / km)
ahr:180 max:188 shoes: Inov8 225

Surrey League #4
My first Surrey league win. Felt pretty good, until I decided that I needed to push on, and then suffered for the last 5 minutes.

Run 13:19 [2] 2.2 km (6:03 / km)
ahr:122 shoes: Mizuno Wave Sayonara 2 (M1)

Friday Feb 10, 2017 #

Note
rhr:52 slept:7.25 weight:72.1kg

Confirmation that I ate a lot yesterday
9 AM

Gym 35:00 [1]

Ankles
Prison squats
3x8x20 SL calves
3x8x70 deadlift
3x8x70 back
Foam bugs
6 PM

Run 21:57 [2] 4.5 km (4:53 / km)
ahr:122 max:154 shoes: Mizuno Wave S (Lumo Green)

Easy leg stretch

Thursday Feb 9, 2017 #

Note
rhr:53 slept:9.5 weight:71.1kg (rest day)

Because my easy week last week wasn't actually so easy

Wednesday Feb 8, 2017 #

Note
rhr:36 slept:8.0 weight:71.1kg

9 AM

O - Training 1:16:20 [2] *** 8.4 km (9:05 / km)
ahr:127 max:147 12c shoes: O-Roc

Snow O

Run 19:08 [2] 2.3 km (8:19 / km)
shoes: O-Roc

5 PM

Gym 1:00:00 [1]

Ankles
Prison squats
3x8x20 SL calves
3x8x80 1x8x90 hips
3x8x50 front
Foam bugs
Back raise
Adductors

Tuesday Feb 7, 2017 #

Note
rhr:53 slept:10.0 weight:71.1kg

6 PM

Run 43:33 [2] 7.7 km (5:39 / km)
ahr:120 max:143 shoes: Mizuno Wave S (Blue 2 Bays)

Easy to and from Bislett

Run 30:38 [4] 9.28 km (3:18 / km)
ahr:167 max:177 shoes: Mizuno Wave S (Blue 2 Bays)

17 Bislett laps. Fun.

Run 20:00 [5] 1.6 km (12:30 / km)
ahr:140 max:175 shoes: Mizuno Wave S (Blue 2 Bays)

5x200, long rests.

Monday Feb 6, 2017 #

Note
rhr:54 slept:8.25 weight:70.9kg (rest day)

Sunday Feb 5, 2017 #

Note
rhr:40 slept:8.75 weight:70.9kg

10 AM

Run 2:04:49 [2] 21.1 km (5:55 / km)
ahr:132 max:151 shoes: O-Roc

Long group run in the new snow

Saturday Feb 4, 2017 #

Note
rhr:66 slept:8.5 weight:70.9kg

10 AM

O - Training 58:08 intensity: (33:08 @3) + (25:00 @4) 7.8 km (7:27 / km)
ahr:153 max:177 14c shoes: VJ Bold 2016

Middle distance training, fast to start with, then a big mistake (new 2017 PB). Some decent bits of orienteering in general though

Run 11:27 [2] 2.1 km (5:27 / km)
shoes: VJ Bold 2016

Warm up /down 5:00 [2] 0.2 km (25:00 / km)

2 PM

O - Training 1:26:43 [2] 10.3 km (8:25 / km)
ahr:140 max:159 18c shoes: VJ Supra 2015

Gaffled small group steady training. Bit heavier terrain, tired by the end

Run 11:07 [2] 1.8 km (6:11 / km)
shoes: VJ Supra 2015

Friday Feb 3, 2017 #

Note
rhr:43 slept:8.5 weight:70.9kg

11 AM

Gym 50:00 [1]

Ankles
Prison squats
SL squats
4x8x80 hips
1x3x40 clean
2x8x70 deadlift
Foam bugs
6 PM

Ski - Classic 1:19:38 intensity: (1:00:00 @2) + (19:38 @3)
ahr:143 max:170 shoes: Fischer Twin Skin

Skiing at Holmenkollen

Thursday Feb 2, 2017 #

Note
rhr:54 slept:8.5 weight:70.9kg

10 AM

Run 35:32 [2] 7.5 km (4:44 / km)
ahr:130 max:145 shoes: AG1B

Ice everywhere
4 PM

Run 38:31 [2] 7.2 km (5:21 / km)
ahr:131 max:157 shoes: AG1B

Wednesday Feb 1, 2017 #

Note
rhr:50 slept:8.5 weight:71kg

Guessing weight as forgot to take it before eating etc.
9 AM

O - Training 1:15:59 [2] 8.2 km (9:16 / km)
ahr:132 max:158 27c shoes: VJ Supra 2015

A variation on relocation training first, then some stuff on my own. Biggest mistake of the year so far on one control.

Run 10:01 [2] 1.6 km (6:16 / km)
shoes: VJ Supra 2015

4 PM

Cycling 45:00 [2]

Gym 10:00 [1]

Foam dead bugs
Glute bridge
Back raise
Adductors

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