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Training Log Archive: Ralph

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Cycling18 19:56:44
  Run10 5:57:30 45.48(7:52) 73.2(4:53)
  O - Training6 3:17:00 17.83(11:03) 28.7(6:52)
  Ski - Classic3 2:15:00
  Gym3 2:15:00
  Aqua Jogging1 1:00:00
  Warm up /down5 45:00
  Cross Country1 33:25 5.1(6:34) 8.2(4:05)
  Total37 35:59:39 68.41 110.1

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Friday Jan 31, 2014 #

1 PM

Cycling 1:00:00 [3]

7 PM

Gym 30:00 [1]

Post victorious innebandy.
Med ball, single legs, glute bridge, ankle, calves, step lunge, core, back

Thursday Jan 30, 2014 #

10 AM

Run 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Hypers B&G

C • Bandy 3

Run 25:00 [5] 5.0 km (5:00 / km)
shoes: Asics Hypers B&G

5 x 1km off 5 minutes. 3.10, metronomic.
Fitness coming.

Warm up /down 10:00 [1]

8 PM

Cycling 30:00 [3]

Wednesday Jan 29, 2014 #

Gym 1:15:00 [1]

Followed Ivar round and did some lifting. Then I did some conditioning and functional stability. JDs again, not so keen as last week x 4. Step ups, one leg squats, goblins, core, back, ankle.

Tuesday Jan 28, 2014 #

10 AM

Run 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Hypers B&G

Run 22:00 [4] 6.4 km (3:26 / km)
shoes: Asics Hypers B&G

Upped the vdot from last week but decided to run a slower pace of session to allow a bit more distance without overloading the foot.
4 x 1.6km with 1 min rest [5.30 speed T]
Felt very comfortable and I was bang on the right pace all the time.

Warm up /down 10:00 [1]

7 PM

Cycling 1:00:00 [3]

Monday Jan 27, 2014 #

9 AM

Cycling 1:00:00 [2]

7 PM

Aqua Jogging 1:00:00 [2]

On the way to the pool Ivar complained that we always listen to his music when we train together and he suggested that it would be good if I chose the music for once. So after being persuaded I introduced him to the world of trance and progressive with a 1 hour megamix. I think we will be going back to gråtlistan for the next session. Ting skjer.
C • Music 5

Sunday Jan 26, 2014 #

1 PM

Run 45:00 [3] 8.0 km (5:38 / km)
shoes: Asics Hypers B&G

Treadmill. Hot.

Saturday Jan 25, 2014 #

3 PM

Ski - Classic 1:00:00 [3]

Friday Jan 24, 2014 #

Gym 30:00 [2]

3 x JD 60 kg. Goblets. Calves
3 PM

Cycling 1:00:00 [3]

Thursday Jan 23, 2014 #

9 AM

Run 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Hypers B&G

Run intervals 18:00 [4] 4.0 km (4:30 / km)
shoes: Asics Hypers B&G

4 x 1km in 3.15 with 1.15 recovery

Again just taking in easy with the pace and distance. I pace for my vdot according to Daniel's formulae for returning to running after cross training.

Foot good. Other body parts slightly sore. Not on the track again until next Tuesday so plenty of time to recover

Warm up /down 5:00 [1]

Wednesday Jan 22, 2014 #

9 AM

Cycling 1:15:00 [3]

Tuesday Jan 21, 2014 #

10 AM

Run 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Hypers B&G

Run 13:00 [4] 3.6 km (3:37 / km)
shoes: Asics Hypers B&G

36s on 48s off
9 sets
Just trying to be careful with both the introduction of some faster stuff and also being back on the indoor track.

Warm up /down 15:00 [1]

Drills/Hurdles
6 PM

Ski - Classic 45:00 [1]

Today went better than yesterday, although there are some good unintentional snow angels out on the lake.

Monday Jan 20, 2014 #

9 AM

Cycling 1:00:00 [2]

8 PM

Ski - Classic 30:00 [1]

A new activity appears.
Did not injure myself or my equipment, result.
C • Shame must of just missed y... 9

Sunday Jan 19, 2014 #

10 AM

Cycling 1:10:00 [4]

7 x 10 min on 2 off Threshold

Cycling 50:00 [3]

Saturday Jan 18, 2014 #

10 AM

O - Training 55:00 [3] 8.0 km (6:53 / km)
shoes: VJ Bold

2 loops in the snow. Big group but I was taking it steady and got dropped fairly swiftly then proceeded to make some silly mistakes. Anyway, good to be back.

Run 13:00 [3] 2.0 km (6:30 / km)

"Long arm'd" some controls on the way back + to car and start.

Friday Jan 17, 2014 #

1 PM

Cycling 1:00:00 [3]

Thursday Jan 16, 2014 #

8 PM

Cycling 50:00 [3]

Wednesday Jan 15, 2014 #

Note

Sweden

Tuesday Jan 14, 2014 #

7 PM

Run 40:00 [3] 7.7 km (5:12 / km)
shoes: Asics Hypers B&G

Run 14:00 [4] 3.2 km (4:22 / km)
shoes: Asics Hypers B&G

1 x 10 min [90] 1 x 2.5 min
The skipped the rest

Warm up /down 5:00 [1]

Sunday Jan 12, 2014 #

2 PM

Cycling 55:00 [3]

Saturday Jan 11, 2014 #

2 PM

Cycling 30:00 [2]

Cross Country 33:25 [4] 8.2 km (4:05 / km)

Friday Jan 10, 2014 #

11 AM

O - Training 30:00 [3] 4.5 km (6:40 / km)

Run 5:00 [2] 0.8 km (6:15 / km)

Cheeky bonus

Thursday Jan 9, 2014 #

10 AM

O - Training 30:00 [3] 4.9 km (6:07 / km)

3 PM

Cycling 59:28 [3]

Wednesday Jan 8, 2014 #

10 AM

Cycling 2:02:16 [2]

Easy 45k with Shminty
Visited Culloden on our route
5 PM

Cycling 30:00 [4]

10 x 2 min on 1 min off

Cycling 30:00 [3]

Tuesday Jan 7, 2014 #

6 PM

O - Training 22:00 [3] 3.0 km (7:20 / km)

Night Training Roseisle
Took a small petzl to challenge myself, felt challenged.

Run 8:00 [2] 1.5 km (5:20 / km)

Scratchy throat, skipped the bike session

Monday Jan 6, 2014 #

9 AM

Cycling 2:00:00 [3]

Bike to and from training

O - Training 30:00 [3] 4.8 km (6:15 / km)

Moderate effort training on Culmony. Feeling good but rusty

Sunday Jan 5, 2014 #

11 AM

O - Training 30:00 [3] 3.5 km (8:34 / km)

Easy training
3 PM

Cycling 1:00:00 [4]

Went out with Shminty. My bike was small and heavy, I had to work hard to keep up

Saturday Jan 4, 2014 #

Note
(rest day)

Travelling to Scotland

Friday Jan 3, 2014 #

Cycling 55:00 [3]
shoes: Giant Defy 3.5

Park

Thursday Jan 2, 2014 #

2 PM

Run 20:00 [3] 3.8 km (5:16 / km)
shoes: Asics Hypers B&G

Run 19:30 [4] 4.2 km (4:39 / km)
shoes: Asics Hypers B&G

Ran 3 x 5 minutes T pace (ish), 90s recovery.
Had to work hard but that was to be expected after no hard running

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