Training Log Archive: Ralph

Slow getting going this morning, but everything felt much more normal

Back on the snow. Nordmarka almost completely deserted

The chocolate log made an appearance yesterday evening, probably contributing heavily to this morning's new PB

HIGNFY

Sneaking in before sunset

Park, less friendliness today but still some. Bearable.

Finishing the ark

Easy in the park, still some friendly people about, but much less than yesterday. Soon this will all blow over

Raiders of the lost ark (incomplete). Raidiculously good

Lots of friendly people about, what has got them all so happy, this is London, not the countryside.

Kung Fu Panda, BEARilliant

Parklife

The Big Short, interesting

Park

Park. Easy

Post run

Treadmill test

Sore from skiing and also tired so took it easy today. Things felt alright on the treadmill so definitely nothing major wrong. The snow conditions are not fantastic at the moment, fairly slippery out so just need to manage these next few days carefully.

Fresh snow and no tracks, hard work today,
Also mega DOMS.

1st ski session

19k
2nd ski

To work

Up Tryvann

Into work

I imagine that most people who arrange to meet up in obscure badly lit places are after drugs; I was only looking to meet Alan. Not too much of a struggle on the way home, the hill feels flatter from the West.

C • Who needs drugs?! 2

To work

Bislett lactate shuttles
20 laps 300 on 246 float
A couple getting into it then went well, a bit too varied on the pace to be fully satisfied but feeling good.

Ankles
SB SL
Goblins 20 hold
3x8x70
SL calves 3x8x20

Motto of today's run, the pavement isn't always less icy on the other side.

Ring 3, ring 2, ring 3.

Standard long run route. Had a little recon of the Vettakollen downhill segment, could probably do with a bit more snow but it was fairly quick.

The snow is here, deeper than expected and I was the first person out on a lot of the trails so everything took a bit more time than usual.

Ring road.
Not being too much of a guerrilla pedestrian today.

50 things guerilla pedestrians do

At the pedestrian crossing

Pushing the button, then crossing on red because there's a gap in the traffic.
Pushing the button even though it's obvious there's about to be a gap in the traffic.
Arriving during a gap in the traffic, but pressing the button anyway.

Crossing on red because there's a gap in the traffic, but while there are children watching.
Crossing on red while there are children watching, and not spotting the look their parent gives you.

Crossing on red because traffic has too much priority and you got bored waiting.

Dashing across after the countdown hits '01', because there's still time.
Dashing across after the countdown hits '00', because there's probably still time.
Dashing across after the red man appears, because there isn't time but what the hell.

Crossing because normally nothing turns left.
Crossing because nothing's coming.... ah, except for the car which forgot to indicate.

Crossing 30m short of a pedestrian crossing because that'd be too far to walk.
Crossing the cycle advance stop zone rather than the pedestrian crossing itself.
Crossing diagonally, even though you won't get to the other side before the lights change.

Assuming you know which way the traffic goes, and being proved wrong.
Thinking it's a one-way street and discovering to your horror that it isn't.

Walking straight across a staggered crossing, rather than staggering.
Taking the shortcut rather than the contrived safe route via two traffic islands.
Crossing quickly in one go rather than the officially sanctioned three-step option.
Ignoring all the carefully designed infrastructure because what were they thinking?

Crossing to the wrong end of the traffic island because it's more convenient.
Walking down the outside of the railings to get to the point they don't want you to cross at.
Vaulting the railings, just to show off.

Crossing halfway because it's not far and the approaching lorry is still a few metres away.
Crossing halfway because you reckon the red man doesn't refer to your side of the crossing.

Walking through a line of traffic because it looks like it's stopped.
Walking through a line of traffic and so preventing it from starting up again.
Walking through a line of traffic because it's stopped, only to find the traffic going the other way hasn't.

Assuming the red man is wrong because all the traffic appears to be stopped.
Assuming the red man is wrong, but in fact you are.

At the zebra crossing

Stepping on because the Highway Code says all the traffic will definitely stop.
Stepping on just as the previous person steps off, simply to annoy the driver at the front.
Not stepping on because you didn't see the driver nod their head.

Across the cycle lane

Stepping into the cycle lane because you haven't noticed it's there.
Stepping into the cycle lane and looking the wrong way to see if anything is coming.
Crossing when the only approaching traffic is a bike and that doesn't count.
Walking down the cycle lane because it's less busy than the pavement.

Where no crossing is provided

Crossing because you can contrive a gap in the traffic.
Crossing because fifteen seconds is the longest you're willing to wait.

Crossing because it's clear halfway, and the other side should be clear by the time you get there.
Crossing and only getting halfway, then standing in the middle of the road like a lemon as the traffic rushes past in both directions.

Starting off walking and gradually speeding up.
Starting off walking and ending up running.
Running all the way, as if you were playing Frogger.

Suddenly bolting off the pavement much to the surprise of an approaching car.
Walking out between parked cars, just like the Green Cross Man warned you not to.
Walking boldly across the road totally oblivious because you know the traffic will stop rather than kill you.

And finally...

All of the above, but with your hood up.
All of the above, but whilst wearing headphones.
All of the above, but while looking at your phone.

With Alphine.
I really probably got my rest day in the wrong place, because it was lovely yesterday and today was snow/ice. But it is now lighter, which is great, and it is not quite a slippery death trap yet.

Into work

Home extended
Manage to scare some people again today, I had noisy keys, was wearing many reflexes, and was on a brightly light path. They still didn't see me.

C • You do run quietly though 3

Night O forked intervals.
Took a while to get into it but then all was fantastic as usual

My on/off relationship with the gym continues
Lunges MB
Prison
SB SL +8
SB Hamstrings
SB Glutes
Calves 3x8x20
Back 3x5x70

Hammeren

BSK Middle Distance Sørmarka.
Pretty ok, but struggling to actually choose the best way forward rather than just piling after the next feature. Some decent sections, great to get out in "daylight"

Pre downhill orienteering, so some climb

Downhill orienteering

Recovery jog