Training Log Archive: RalphIn the 30 days ending Sep 30, 2019:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Sep 30, 2019 #
Run 1:08:09 [2] 9.1 km (7:29 / km)
ahr:119 max:147 shoes: SauKN
Sunday Sep 29, 2019 #
Run 15:11 [2] *** 2.4 km (6:20 / km)
ahr:118 max:134 shoes: SauKN
O - Sprint Race 14:30 [5] *** 4.14 km (3:30 / km)
22c shoes: SauFl
13th and close to the top 10 with the outside shot of a top 6, although that is maybe clutching at straws. My thoughts are that there is always some luck needed in sprint orienteering to pick the right routechoice where there are 5 second differences. I think I got lucky quite a lot today, and maybe my luck ran out when I ran down the wrong street in my fatigued state near the end of the course. Dissappointing to have made such a stupid mistake but I haven’t really put myself into a situation of making these super fatigued decisions this year so I guess it was bound to happen at some point this weekend, and wouldn’t trade a top 10/7th place today for the 3rd yesterday.
Warm up /down 41:00 [2] 5.1 km (8:02 / km)
Saturday Sep 28, 2019 #
Warm up /down 50:00 [2] 5.2 km (9:37 / km)
O - Sprint Race 10:23 [5] *** 3.0 km (3:28 / km)
21c shoes: Nvii XXC 1
I started in the same minute as Olav so I knew the pace off the start would be decent. I lost a bit of time on the first control, it wasn’t exactly where I thought it would be and neither did it look like how I thought it would. Knowing that the margins to qualify would be small, and having the feedback of yesterday’s race I became instantly more stressed. I then stressed even more over the routechoice to the second control, missing the blocked road. From there on I was really going for it as much as I could. Collided with 2 buildings, a bush, and a Russian, with the Russian being easily the most dangerous. Ran in to the finish and crossed the line to hear “new best time”. Woops.
O - Sprint Race 7:55 [5] *** 2.2 km (3:36 / km)
15c shoes: Nvii XXC 1
Was very much expecting loops to be the forking type on this race, but as in Finland I assumed just 2 options rather than the multiple pivot controls so consequently followed Matthias through an extra control, oh dear more stress. Did some reasonable orienteering of my own from then on, and was able to just latch onto the back of him for second go round the loop. Out of the loop with Matthias and Tobia with a big gap behind me, so with 3 to qualify we were able to “jog it in”.
Warm up /down 35:00 [2]
O - Sprint Race 6:21 [5] *** 1.8 km (3:32 / km)
14c shoes: SauFl
I got a 50/50 decision right at the end of the course and was able to run in to a clear victory. I had been either in 3rd or 4th the whole race, on the decision before I had gone with Tobia instead of Matthias and Kris because I thought then there might have been a difference, there was none. I had then decided that the left choice was going to be better for me, so when everyone else went right I knew this was the moment to really go as fast as possible. Ran in to the finish not really knowing what was happening, turned around to see Kris just beat Matthias to the line, “absolute scenes”. I thought we had a good chance of getting one of us through to the final but to get both of us through was incredible.
Warm up /down 20:00 [2] 2.4 km (8:20 / km)
Warm up /down 22:10 [2] 2.8 km (7:55 / km)
O - Sprint Race 6:16 [5] *** 2.25 km (2:47 / km)
15c shoes: SauFl
I think I was expecting a straight unforked course for this, so was surprised and a little nervous to be presented with runners choice again. Had real difficultly, in comparison to the SF, in deciding what was best, half forgot what forking I had actually decided on doing so was relieved to pick the map up and see it was what I wanted, and then doubly relieved to see the other boys had picked it and I could just sit in the group.
Was feeling good at the end and managed to outrun Yannick and Gustav for 3rd place. It doesn’t feel like I did anything cool or special to deserve the result, but maybe the SF move is what I should remember most.
Run 14:19 [2] 2.1 km (6:49 / km)
Friday Sep 27, 2019 #
O - Race 41:30 [5] *** 8.3 km (5:00 / km)
22c shoes: Nvii F1(3)
The short and simple summary is that I ran a decent race. I lost some time doing the furthest left routechoice on the first long leg, and I made a few hesitations in a couple of places. I did a lot well.
Warm up /down 35:20 [2] 3.4 km (10:24 / km)
shoes: Nvii F1(3)
Run 10:00 [2] 2.0 km (5:00 / km)
shoes: SauKN
Thursday Sep 26, 2019 #
Run 16:50 [2] 2.2 km (7:39 / km)
ahr:131 max:146 shoes: NVii F2 (1)
O - Training 37:00 [2] *** 4.0 km (9:15 / km)
ahr:133 max:154 10c shoes: NVii F2 (1)
O - Sprint Training 15:02 [2] *** 3.0 km (5:01 / km)
10c shoes: SauFl
Tuesday Sep 24, 2019 #
O - Sprint Training 17:09 *** 3.8 km (4:31 / km)
22c shoes: AG2B
Run 28:30 [2] 5.7 km (5:00 / km)
shoes: AG2B
Warm up /down 6:33 [2] 0.7 km (9:21 / km)
shoes: AG2B
Monday Sep 23, 2019 #
Run 49:22 10.59 km (4:40 / km) +158m 4:20 / km
ahr:133 max:142 shoes: SauKN
5 hill sprints
Sunday Sep 22, 2019 #
Run 53:35 [2] 10.9 km (4:55 / km)
ahr:133 max:151 shoes: AH33 (Black)
River first, then some more gravel trails before finishing through the forest
Run 24:06 [2] 5.0 km (4:49 / km)
ahr:126 max:140 shoes: S1
Saturday Sep 21, 2019 #
Run 1:10:00 14.5 km (4:50 / km)
ahr:141 max:173 shoes: SauKN
4x1600 [2] + 200s (which we ended up bailing on due to some junior sprint race)
Warm up /down 4:33 [2] 0.4 km (11:22 / km)
shoes: SauKN
Friday Sep 20, 2019 #
Run 1:08:53 13.0 km (5:18 / km)
ahr:123 max:152 shoes: AG2B
Couple of laps of the track at Sognsvann
Thursday Sep 19, 2019 #
Note
(rest day)
Wednesday Sep 18, 2019 #
Run 50:00 [2] 11.8 km (4:14 / km)
ahr:139 max:155 shoes: S1
Run 36:29 [2] 7.55 km (4:50 / km)
ahr:135 max:161 shoes: S1
Tuesday Sep 17, 2019 #
O - Sprint Training 11:51 3.3 km (3:35 / km)
ahr:162 max:176 shoes: AH33 (Black)
Run 34:00 [2] 7.0 km (4:51 / km)
ahr:124 max:137 shoes: AH33 (Black)
Warm up /down 20:00 [2] 1.8 km (11:07 / km)
shoes: AH33 (Black)
Monday Sep 16, 2019 #
Run 48:43 [2] 9.5 km (5:08 / km)
ahr:119 max:141 shoes: SauKN
Sunday Sep 15, 2019 #
Run 17:49 [2] 3.6 km (4:57 / km)
ahr:128 max:144 shoes: S1
O - Race 38:43 [5] *** 6.61 km (5:52 / km) +266m 4:53 / km
ahr:174 max:180 16c shoes: Nvii F1(3)
2nd leg, team 6th
Stable race
Run 26:30 [2] 4.7 km (5:38 / km)
shoes: S1
Warm up /down 23:00 [1] 0.7 km (32:51 / km)
shoes: Nvii F1(3)
Saturday Sep 14, 2019 #
Run 19:26 4.11 km (4:44 / km) +20m 4:37 / km
ahr:129 max:145 shoes: S1
O - Race 37:41 *** 6.42 km (5:52 / km) +194m 5:06 / km
ahr:173 max:187 24c shoes: Nvii F1(3)
Never really felt comfortable, again, a small miss early and then some insecurity. Followed up by a big miss combined with a poor routechoice/execution meant I was caught by eventual winner Eirik Langedal Breivik at the 10th control.
Cruised round the last loop after the arena passage, saving myself and my calf/hamstring for the relay tomorrow
Run 11:46 [2] 2.0 km (5:53 / km)
shoes: S1
Run 19:22 [2] 3.5 km (5:32 / km)
shoes: Nvii F1(3)
Warm up /down 23:25 [1] 1.7 km (13:46 / km)
shoes: Nvii F1(3)
Friday Sep 13, 2019 #
Run 21:56 [2] 4.76 km (4:36 / km)
shoes: SauKN
Run 28:48 6.4 km (4:30 / km)
ahr:155 max:163 shoes: S1
And afterwards slow with Alan and Jon
Run 5:56 [2] 1.6 km (3:42 / km)
shoes: Nvii F1(3)
O - Race 21:11 [5] *** 3.8 km (5:34 / km)
ahr:177 max:182 15c shoes: Nvii F1(3)
Warm up /down 17:18 [1] 0.4 km (43:15 / km)
shoes: Nvii F1(3)
Thursday Sep 12, 2019 #
Run 43:14 [2] 8.1 km (5:20 / km)
ahr:127 max:145 shoes: AH33 (Black)
Wednesday Sep 11, 2019 #
Run 44:59 [2] 9.2 km (4:53 / km)
ahr:128 max:141 shoes: S1
Tuesday Sep 10, 2019 #
Run 21:00 [2] 4.5 km (4:40 / km)
shoes: AH33 (Black)
O - Training 35:05 *** 3.9 km (9:00 / km)
19c shoes: NVii F2 (1)
Run 19:30 [2] 3.5 km (5:34 / km)
shoes: NVii F2 (1)
Warm up /down 2:20 [1] 0.2 km (11:40 / km)
Monday Sep 9, 2019 #
Run 1:25:03 [2] 14.5 km (5:52 / km)
shoes: S1
Sunday Sep 8, 2019 #
O - Race 42:31 [5] *** 6.7 km (6:21 / km)
20c shoes: NVii F2 (1)
Not super motivated today, cold and rain. Got predictably late to the start so had a nice uphill tempo to get there on time. Reasonable nav today, especially on the not super steep sections. 1 route choice mistake where I was just too lazy to bother climbing up.
L Calf a little sore on getting home.
Run 13:11 2.4 km (5:30 / km)
shoes: NVii F2 (1)
Warm up /down 12:00 [1] 0.4 km (30:00 / km)
Run 34:37 [2] 6.0 km (5:46 / km)
shoes: AH33 (Black)
Saturday Sep 7, 2019 #
Cross Training 50:00 [2]
Cycling 50:00 [2]
Friday Sep 6, 2019 #
Note
(rest day)
Thursday Sep 5, 2019 #
Run 23:34 [2] 4.8 km (4:55 / km)
shoes: AH33 (Black)
Run 57:51 12.0 km (4:49 / km)
shoes: AG2B
Run 34:00 6.0 km (5:40 / km)
shoes: Nvii F1(2)
Warm up /down 4:00 [1] 0.4 km (10:00 / km)
shoes: Nvii F1(2)
Wednesday Sep 4, 2019 #
Run 27:44 [2] 6.7 km (4:08 / km)
shoes: S1
Nearly stepped on both a pigeon and a rat. Not at the same time though
Run 35:13 [2] 7.0 km (5:02 / km)
shoes: S1
General Fitness 20:00 [1]
Tuesday Sep 3, 2019 #
Run 23:33 [2] 5.02 km (4:41 / km) +76m 4:22 / km
ahr:123 max:171 shoes: AH33 (Black)
O - Training 57:01 *** 8.0 km (7:08 / km) +484m 5:28 / km
ahr:144 max:176 15c shoes: Nvii F1(2)
Things to moan about.
1. Getting back from nice underfoot Turkey into rough Norwegian wet rocky forest. Challenging.
2. Doing downhill orienteering into the sun so you can't see anything.
Luckily I am not going to Turkey again, and it will be dark soon. So all my problems will be over!
Run 23:24 [2] 3.5 km (6:41 / km)
shoes: NVii F2 (1)
Warm up /down 12:00 [1] 0.6 km (20:00 / km)
shoes: Nvii F1(2)
Monday Sep 2, 2019 #
Gym 30:00 [1]
2x3x40 SL SL deadlift
Ankles
3x8x60 hips
+ faff
Sunday Sep 1, 2019 #
Run 2:11:49 17.18 km (7:40 / km) +452m 6:47 / km
ahr:120 max:167 shoes: NVii F2 (1)