Training Log Archive: RalphIn the 31 days ending Dec 31, 2017:
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Sunday Dec 31, 2017 #
Run 1:31:09 [2] 19.8 km (4:36 / km)
ahr:135 max:156 slept:9.5 weight:72.6kg shoes: AH33 (Black)
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 #
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)
Run 22:30 [2] 4.5 km (5:00 / km)
ahr:126 max:142 shoes: S1
Friday Dec 29, 2017 #
Run 48:16 [2] 10.1 km (4:47 / km)
ahr:132 max:144 slept:8.5 weight:73.1kg
Thursday Dec 28, 2017 #
Run 1:45:11 25.1 km (4:11 / km)
ahr:151 max:163 slept:9.5 weight:72.1kg shoes: S1
Wednesday Dec 27, 2017 #
Run 1:06:36 [2] 13.6 km (4:54 / km)
ahr:133 max:152 slept:8.5 weight:72.9kg shoes: AH33 (Black)
Cycling 1:19:21
ahr:128 max:165 shoes: Giant
Tuesday Dec 26, 2017 #
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)
Run 34:10 [4] 10.1 km (3:23 / km)
ahr:170 max:179 shoes: Inov8 225
Muddy and a hill with some wind, but holding approximately to the desired training effect
Run 22:26 [2] 4.1 km (5:28 / km)
ahr:122 max:137 shoes: S1
Monday Dec 25, 2017 #
Run 1:06:16 [2] 13.9 km (4:46 / km)
ahr:134 max:151 slept:8.5 weight:72.6kg shoes: AH33 (Black)
Deer all a bit anxious in the park, guess they had a hard night's work
Run 27:30 [2] 5.4 km (5:06 / km)
ahr:126 shoes: S1
Hill Drills 11:00 [1] 1.5 km (7:20 / km)
shoes: S1
Sunday Dec 24, 2017 #
Run 56:06 [2] 10.9 km (5:09 / km)
ahr:129 max:151 slept:8.0 weight:72.3kg shoes: S1
So a shortened than planned run, but still a reasonable week of training complete.
Saturday Dec 23, 2017 #
Run 1:15:00 18.6 km (4:02 / km)
ahr:152 max:186 slept:8.0 weight:73.1kg shoes: Asics Gel 33 E blue (london)
Ali in attendance and then a good group together with assistance from Ranelagh and friends. Like the horrible person I am, I let Ali pace the whole the session.
Warm up /down 6:00 [2] 0.5 km (12:00 / km)
Friday Dec 22, 2017 #
Run 1:04:16 [2] 13.6 km (4:44 / km)
ahr:134 max:153 slept:7.5 weight:73.1kg shoes: Asics Gel 33 E blue (london)
Run 31:58 [2] 6.1 km (5:14 / km)
ahr:122 max:141 shoes: AH33 (Black)
Thursday Dec 21, 2017 #
Run 1:03:57 [2] 10.8 km (5:55 / km)
ahr:128 max:152 slept:8.25 weight:73.6kg shoes: O-Roc
Wednesday Dec 20, 2017 #
Run 34:27 [2] 7.3 km (4:43 / km)
ahr:128 max:144 slept:8.5 weight:74.2kg shoes: Mizuno Wave S (Lumo Green)
Run 55:18 [2] 10.7 km (5:10 / km)
ahr:130 max:151 shoes: Mizuno Wave S (Lumo Green)
Tuesday Dec 19, 2017 #
Run 1:06:57 16.8 km (3:59 / km)
ahr:148 max:170 slept:8.5 weight:73.1kg shoes: AG2B
On the bike path next to the motorway.
This was a stupid day to decide to run intervals outside, freezing rain causing it to be super slippery.
Fell once (fell running, haha) but luckily was going very slowly at the time, only damage was to my pride and the cheeks of the onlookers through laughter.
Monday Dec 18, 2017 #
Run 1:08:46 [2] 10.9 km (6:19 / km)
ahr:126 max:150 slept:8.5 weight:72.6kg shoes: VJ Sarva 2017
Gym 40:00 [1]
4x8x75 squats
2x3x100 dead
2x3x70 Jefferson
Core
Two things of note from the dull monotony of my gym sessions. Firstly, instead of the normal mix of chart nonsense we had some love ballards for music. Love of lifting maybe the playlist should be called. Secondly, the man on the bench press behind me let out a huge burp while I was mid squad. Which is pretty disgusting and if I was an alpha male and we wasn't massive I would have told him so. Anyway, I was disgusted, but apparently the 52 year old woman who was doing core exercises was not as she went over afterwards and proceeded to flirt horrendously with him. Maybe instead of negging, people should be deploying belching.
Sunday Dec 17, 2017 #
Ski - Classic 3:18:25
ahr:136 max:163 slept:9.0 shoes: Fischer Twin Skin
Saturday Dec 16, 2017 #
Note
slept:6.0 weight:73.7kg
Ski - Classic 2:27:46
ahr:141 max:176 shoes: Fischer Twin Skin
Ski - Classic 45:21 [2]
ahr:140 max:163 shoes: Fischer Twin Skin
Friday Dec 15, 2017 #
Run 1:12:08 [2] 11.3 km (6:23 / km)
ahr:131 max:152 slept:8.0 weight:73kg shoes: O-Roc
Thursday Dec 14, 2017 #
Run 26:31 [2] 5.2 km (5:06 / km)
ahr:133 max:152 slept:8.0 weight:72.8kg shoes: Mizuno Wave S (Lumo Green)
O - Night 51:00 *** 7.0 km (7:17 / km)
ahr:150 max:164 25c shoes: Icebug Spirit
Run 25:00 [2] 3.2 km (7:49 / km)
shoes: Icebug Spirit
Wednesday Dec 13, 2017 #
Gym 30:00 [1]
slept:8.0 weight:72.6kg
Box squats
4x6x40 SL squats
Adductors
Shoulders
Run 1:31:53 [2] 14.4 km (6:23 / km)
ahr:121 max:150 shoes: O-Roc
Tuesday Dec 12, 2017 #
Run 31:00 [2] 7.0 km (4:26 / km)
ahr:141 max:154 slept:9.0 weight:72.3kg shoes: Mizuno Wave S (Blue 2 Bays)
Run 34:07 [2] 6.5 km (5:15 / km)
ahr:137 max:151 shoes: Mizuno Wave S (Blue 2 Bays)
Warm up /down 20:00 [1] 0.5 km (40:00 / km)
shoes: Mizuno Wave S (Blue 2 Bays)
Run 42:30 10.3 km (4:08 / km)
ahr:130 max:186 shoes: Mizuno Wave S (Blue 2 Bays)
74,74,72,72,72,72,71,70,71,71,71,66,65,65,64
Comfortable to start with and then started getting a move on.
Monday Dec 11, 2017 #
Cycling 1:20:00 [2]
slept:8.0
Sunday Dec 10, 2017 #
Run 20:29 [2] 4.4 km (4:39 / km)
ahr:137 max:152 slept:8.5 shoes: AG2B
Run 49:01 [2] 11.2 km (4:23 / km)
ahr:136 max:151 shoes: AG2B
Saturday Dec 9, 2017 #
Run 56:21 [2] 9.7 km (5:49 / km)
ahr:142 max:170 slept:8.5 shoes: AG2B
Thursday Dec 7, 2017 #
Cycling 1:00:00 [2]
slept:8.0 weight:73.2kg
Run 47:04 [2] 9.1 km (5:10 / km)
ahr:125 max:154 shoes: AG1B
Wednesday Dec 6, 2017 #
Note
slept:8.5 weight:72.8kg
Ski - Classic 1:39:00 [2]
shoes: Fischer Twin Skin
18.7 k from Sognsvann
Tuesday Dec 5, 2017 #
Note
slept:9.5 weight:72.9kg
Run 1:03:41 12.7 km (5:01 / km)
ahr:141 max:180 shoes: Mizuno Wave S (Lumo Green)
Warm up /down 14:00 [2] 1.3 km (10:46 / km)
shoes: Mizuno Wave S (Lumo Green)
Monday Dec 4, 2017 #
Cycling 1:00:00 [2]
slept:9.0 weight:72.9kg
Gym 40:00 [1]
3x8x80 back
3x3x40 lunge
3x3x40 arabesque
Ankles
Back
Sunday Dec 3, 2017 #
Run 2:01:33 [2] 20.4 km (5:58 / km)
ahr:132 max:174 slept:9.5 weight:73.4kg shoes: VJ Sarva 2017
Saturday Dec 2, 2017 #
O - Training 1:23:44 [2] *** 9.3 km (9:00 / km)
ahr:135 max:155 26c slept:7.5 weight:72.8kg shoes: O-Roc
I saw an Elk. Cool.
O - Training 31:32 [2] *** 3.8 km (8:18 / km)
ahr:137 max:162 11c shoes: Icebug Spirit
Run 25:43 [2] 4.2 km (6:07 / km)
shoes: Icebug Spirit
Friday Dec 1, 2017 #
Note
slept:6.5 weight:72.4kg
Run 1:00:10 [2] 10.0 km (6:01 / km)
ahr:138 shoes: AG2B
Run race 8:40 [5] 3.0 km (2:53 / km)
ahr:177 max:188 shoes: AG2B
This was not the most sensible time to run quickly, but both Kris and Sponge had put the effort to come to Oslo so it did seem food to at least not turn up. Then there was the inevitable chat about various speeds. When the race started I was under the impression we were going to run 9 flat, 38 seconds for the first 200m everybody having a great time, I stupidly mentioned that it was a bit slow. So Kris cranked up the pace.
177 hr avg for the 3k