Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Oct 31, 2018:

activity

time

miles

Run

24:44:14

176.38

(8:25)

283.85

(5:14)

O - Night

4:23:28

19.26

(13:41)

31.0

(8:30)

61c

Cycling

3:40:00

Warm up /down

2:48:11

10.44

(16:07)

16.8

(10:01)

O - Race

2:24:13

12.68

20.4

48c

O - Training

32:35

3.11

(10:29)

5.0

(6:31)

Specific Drills

22:58

0.62

(36:58)

1.0

(22:58)

Core Stability

20:00

Total

39:15:39

222.48

358.05

117c

averages - sleep:8.6 weight:73.2kg

2:15

0:00

» now

Wednesday Oct 31, 2018 #

7 AM

Run 28:55 [2] 5.6 km (5:10 / km)
ahr:130 max:144 shoes: Mizuno Wave S (Lumo Green)

Bit of snow/ice recon

6 PM

Run 1:27:01 [2] 15.0 km (5:48 / km)
ahr:122 max:149 shoes: S1

First headtorch run of the winter. Got delayed and demotivated in town and by the time I had worked out where I wanted to run I was already out of the door. So the pace was not good on the small trails, and then I felt not great once out on Sognsvann. Luckily bumped into Håvard and we motivated each other.

Tuesday Oct 30, 2018 #

8 AM

Run 25:32 [2] 5.7 km (4:29 / km)
ahr:134 max:151 slept:9.0 weight:73.3kg shoes: AG2B

Snow. Dragged myself to work. I got overtaken, by a guy wearing Hoka shoes. I was embarrassed.

5 PM

Run 1:14:29 15.6 km (4:46 / km)
ahr:163 max:172 shoes: AG2B

6 x 1k in Bislett. Not happy with my pacing today, but hopefully after a few weeks it will come back. 20 16 18 14 17 12

Specific Drills 22:58 [1] 1.0 km (22:58 / km)
shoes: AG2B

Monday Oct 29, 2018 #

11 AM

Run 35:00 [2] 7.0 km (5:00 / km)
slept:8.5 weight:72.8kg shoes: S1

Sunday Oct 28, 2018 #

10 AM

O - Race 1:07:44 [5] *** 14.2 km (4:46 / km)
ahr:173 max:182 22c shoes: VJ Bold 2018

Smålandskavlen - Last leg - Victory

Some snow on the ground today, and minus degrees, so a nice dose of things to come. Smålands changed the format this year with the night legs becoming a normal relay. Over the past few years we have had trouble with these legs, but the boys avoided trouble and got us back in the pack just a few seconds behind. In the day the pack reduced in size and ended up with me going out together with IFK Gothenburg and Sävedalens AIK (Kasper Fosser and Marcus Millegård).

We were basically together for the entire race which was probably expected given the way the forkings were set. Although it did make it a bit stressful whenever one of the others disappeared for some time. None of us ever really missed, or managed to get a decisive gap physically, so it came down to a sprint from the 4th last control, with some forking on the 2nd last. I was fastest.

The end of the season and the end of an era. My last race for Södertälje. My memory is that Smålandskavlen was my first real race after I had moved to Scandinavia. Both Kent and Johan were in my team then, we finished 14th. I ran the 20th fastest time on last leg. Times have changed.

C • congratulations 6

Run 24:15 [2] 4.7 km (5:10 / km)
shoes: AG2B

Long wd

Run 15:50 [2] 3.3 km (4:48 / km)
shoes: AG2B

Warm up /down 22:00 [2] 1.2 km (18:20 / km)
shoes: VJ Bold 2018

Saturday Oct 27, 2018 #

2 PM

Run 57:05 [2] 13.1 km (4:21 / km)
ahr:141 max:157 shoes: AG2B

Round Grus 8.an in Gothenburg and then some extra stuff.

Friday Oct 26, 2018 #

7 AM

Run 24:01 [2] 5.79 km (4:09 / km)
ahr:137 max:150 slept:8.0 weight:73.4kg shoes: S1

Into work before sunrise. Had to shift a little bit due to the inevitable faff around how much clothing do I need for 0 degrees.

3 PM

Run 51:14 11.1 km (4:37 / km)
ahr:133 max:154 shoes: S1

Thursday Oct 25, 2018 #

6 PM

O - Night 1:12:26 [2] *** 8.1 km (8:57 / km)
ahr:143 max:160 16c shoes: VJ intgr

More night orienteering, because how much fun is running through cold marsh water in the dark!

Run 10:00 [2] 1.5 km (6:40 / km)

Warm up /down 2:34 [1] 0.1 km (25:40 / km)

Wednesday Oct 24, 2018 #

8 AM

Cycling 1:00:00 [2]
slept:8.0 weight:73.5kg

Cycling because I can (and maybe should) rather than because I must

6 PM

Run 25:18 [2] 5.0 km (5:04 / km)
shoes: AG1B

Gradually getting myself into the winter clothing mindset, so wrapped up properly for this, only to be greeted by a fairly alright +6. Nice to be out, even if tired and slow.

Tuesday Oct 23, 2018 #

8 AM

Core Stability 20:00 [1]

6 PM

Run 1:04:42 13.5 km (4:48 / km)
ahr:170 max:180 shoes: AG2B

6x4 minutes up Ekeberg, so a mix of gradual hills and flat. Threshold.

Warm up /down 5:13 [2] 0.5 km (10:26 / km)
shoes: AG2B

Monday Oct 22, 2018 #

6 PM

O - Night 1:24:09 [2] *** 9.5 km (8:51 / km)
ahr:142 max:172 17c shoes: VJ Sarva 2017

Night O. Gorgeous.

Run 13:30 [2] 2.2 km (6:08 / km)
shoes: VJ Sarva 2017

Sunday Oct 21, 2018 #

3 PM

Run 1:12:41 [2] 13.0 km (5:35 / km)
ahr:135 max:155 shoes: S1

Feeling a lot better than expected today, and also felt good while out running.

Decent week to start with as I begin to get back onto things.

Saturday Oct 20, 2018 #

9 AM

Run 1:04:00 [2] 11.23 km (5:42 / km)
slept:9.0 weight:72.8kg shoes: Mizuno Wave S (Lumo Green)

Easy in Nordmarka

5 PM

Run 30:49 [2] 5.2 km (5:56 / km)
ahr:127 max:149 shoes: AG1B

New heckle today! "Run Klæbo, run". Finally, the public are noticing my press up regime.

Friday Oct 19, 2018 #

5 PM

Run 1:24:11 [2] 14.7 km (5:44 / km)
ahr:133 max:152 slept:9.0 weight:73.4kg shoes: AG2B

Easy out in Nordmarka. Up E6 this time so I could bail out on to the ski track if it got too dark. Tried to run down Baristaen but fell off half way, was cool to find some nice smaller tracks though.

Thursday Oct 18, 2018 #

8 AM

Run 24:18 [2] 5.0 km (4:52 / km)
ahr:131 max:152 slept:7.5 shoes: Mizuno Wave S (Lumo Green)

Morning jog

6 PM

O - Night 1:21:33 *** 8.8 km (9:16 / km)
ahr:140 max:164 15c shoes: J7F

Night O with Bækkelaget
I was poor, but it was mostly fun

Run 16:40 [2] 2.5 km (6:40 / km)
shoes: J7F

Warm up /down 3:20 [2] 0.2 km (16:40 / km)
shoes: J7F

Wednesday Oct 17, 2018 #

11 AM

Run 20:30 [2] 4.54 km (4:31 / km)
shoes: S1

7 PM

O - Night 25:20 [5] *** 4.6 km (5:30 / km)
ahr:179 max:189 13c shoes: VJ Sarva 2017

Harry Lagerts mass start

Warm up /down 21:00 [2] 2.0 km (10:30 / km)
shoes: VJ Sarva 2017

Run 15:24 [2] 2.4 km (6:25 / km)
shoes: VJ Sarva 2017

Tuesday Oct 16, 2018 #

6 PM

Run 46:34 [2] 8.9 km (5:14 / km)
ahr:121 max:152 slept:9.5 weight:72.9kg shoes: AG2B

Easy run with BSK boys

Monday Oct 15, 2018 #

6 PM

Run 46:48 [2] 9.1 km (5:09 / km)
ahr:124 max:146 slept:10.5 weight:73.8kg shoes: Mizuno Wave S (Lumo Green)

Easy with New Gear Cherry on the roads

Saturday Oct 13, 2018 #

6 AM

Run 10:12 [1] 1.8 km (5:40 / km)

Morning jogged on the boat to Finland with Jonas

12 PM

O - Race 33:24 [5] *** 6.2 km (5:23 / km)
ahr:178 max:186 12c shoes: VJ Bold 2018

Halikko

Warm up /down 45:00 [2] 5.8 km (7:46 / km)
shoes: VJ Bold 2018

Various warm up and down

Friday Oct 12, 2018 #

7 AM

Run 1:03:27 [2] 11.2 km (5:40 / km)
ahr:135 max:155 shoes: S1

Thursday Oct 11, 2018 #

9 AM

Cycling 50:00 [1]
slept:9.0 weight:72.4kg

5 PM

Run 1:25:22 [2] 15.4 km (5:33 / km)
ahr:131 max:149 shoes: AG2B

To Ullevålseter. Baristaen on the way up and then E6 on the way down. Shorts again. Nice

Wednesday Oct 10, 2018 #

5 PM

Run 1:25:06 [2] 15.6 km (5:27 / km)
shoes: Mizuno Wave S (Lumo Green)

Shorts! In this (unseasonally?) warm weather.

Over Vettakollen and around on some of my favourite, and underused, paths on the way back. Just got in before it was too dark.

Monday Oct 8, 2018 #

6 PM

Run 49:17 [2] 9.8 km (5:02 / km)
ahr:125 max:151 slept:7.0 weight:73.9kg shoes: AG2B

Easy with Cherry. Nice.

Sunday Oct 7, 2018 #

2 PM

Run 33:01 [2] 4.7 km (7:01 / km)
ahr:105 max:140 shoes: AG1B

Very easy with Josh and Peny

Saturday Oct 6, 2018 #

9 AM

Run 15:56 [2] 3.2 km (4:59 / km)
ahr:138 max:152 shoes: AG1B

Morning jog

1 PM

O - Race 43:05 [5] ***
14c shoes: VJ Bold 2018

25manna

Warm up /down 1:05:00 [2] 6.8 km (9:34 / km)
shoes: VJ Bold 2018

50 pre (more than normal)

Friday Oct 5, 2018 #

Note
(rest day)

To Södertälje

Thursday Oct 4, 2018 #

5 PM

Run 24:13 [2] 4.5 km (5:23 / km)
shoes: VJ Sarva 2017

O - Training 32:35 *** 5.0 km (6:31 / km)
ahr:159 max:170 8c shoes: VJ Sarva 2017

Warm up /down 4:04 [1] 0.2 km (20:20 / km)
shoes: VJ Sarva 2017

Wednesday Oct 3, 2018 #

9 AM

Cycling 1:00:00 [2]
slept:8.5 weight:73.3kg

Simpsons today

6 PM

Run 23:22 [2] 5.0 km (4:40 / km)
ahr:132 max:152 shoes: S1

Easy. First proper thermal run of the year

Tuesday Oct 2, 2018 #

8 AM

Note
slept:9.0 weight:73.3kg

5 PM

Run 1:11:55 15.7 km (4:35 / km)
ahr:140 max:162 shoes: AG2B

3 x 10 at a steady pace just to get a feel for doing something quicker, while attempting not to stress any niggles too much. Will be interesting see how everything responds tomorrow.

Didn't really have the opportunity to test any of the useful passing people suggestions. I did want to try out the boo suggestion on the man I passed who was relieving himself just off the road, I think I had successfully snuck up as well so it would have been hilarious...

Monday Oct 1, 2018 #

8 AM

Cycling 50:00 [2]
slept:8.0 weight:72.7kg

5 PM

Run 1:03:36 [2] 11.3 km (5:38 / km)
ahr:131 max:147 shoes: Mizuno Wave S (Lumo Green)

Very nice run in sunny Nordmarka. Largely free of any extra niggles.

Big issue on today's run, out at the far end, on a small not very well used path I spot two women running together in the distance, running in the same direction as me on the path. Now, I would rather avoid scaring them but there is absolutely no chance that I can get past without being very close to them, and I can't choose a different path to run on, so I am either going to have to say "excuse me" to them, or I am going to have to make enough noise that they turn around and notice me.

I failed to make enough noise, got to within 2 metres of them, said "excuse me", terrified them, said "sorry" (in English) but my hands up, laughed, and then ran off. I feel this encounter could have gone better, but I am not sure what the etiquette is or what the best course of action is. So Attackpoint, what do you do when you come up behind people?

C • Running past people 10

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