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Training Log Archive: Ralph

In the 31 days ending May 31, 2022:

activity # timemileskm+m
  Run19 14:39:12 98.65(8:55) 158.76(5:32)
  Run(a)25 13:59:35 112.78(7:27) 181.5(4:38)
  O - Sprint Training4 1:51:09 15.47(7:11) 24.9(4:28)107c
  O - Training2 1:48:14 8.45(12:48) 13.6(7:58)20c
  Warm up /down4 1:35:00 6.21(15:17) 10.0(9:30)
  O - Race1 1:16:43 8.64(8:53) 13.9(5:31)21c
  O - Sprint Race4 47:16 8.2(5:46) 13.2(3:35)79c
  O - Night1 44:47 4.35(10:18) 7.0(6:24)14c
  Total48 36:41:56 262.76(8:23) 422.86(5:12)241c
averages - weight:72.8kg

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SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday May 31, 2022 #

Note
(sick)

Monday May 30, 2022 #

Note
(sick)

Sunday May 29, 2022 #

Note

Not 100% today so bailed on the sprint relay. Unsure if it is something or from doing the full KO

Saturday May 28, 2022 #

6 AM

Run(a) 12:19 [1] 2.2 km (5:36 / km)
ahr:122 max:148 shoes: SauKN(fl)

Morning jog. Unplanned but was awake
8 AM

O - Sprint Race 9:23 [5] *** 2.5 km (3:45 / km)
17c

Qualification
I do seem to run well in sprint qualifications when they matter and very happy to have that be true today. Maybe fluked a routechoice early on that was good, the other way felt bad. Then got a couple wrong in the middle to balance it out. I had worked out that this point that I had a decent lead on the guys I started with so that gave me confidence but I still ran hard on the last simple section. Home in 3rd +8 to Regborn and a 21s window

Warm up /down 40:00 [1] 4.0 km (10:00 / km)

9 AM

Run(a) 13:15 [2] 2.7 km (4:54 / km)
shoes: SauKN6

Ran home from the Q. Bit of a delay with bags but otherwise as planned
2 PM

Warm up /down 35:00 [1] 4.0 km (8:45 / km)

Quarters with Tim at the start

O - Sprint Race 7:20 [5] *** 2.0 km (3:40 / km)
14c

QF
Avoided a bad draw but with a lot of unknown people about. RC in the forest to start and got my own, small wobble, but ran hard and had the lead. Ran hard but good control for the next few short ones. Pushed hard again on the long leg and then we had a decent gap and was able to ease off a bit into the finish

Friday May 27, 2022 #

8 AM

Run(a) 36:09 [2] 7.7 km (4:42 / km)
ahr:131 max:142 shoes: SauKN(fl)

Cruise with the boys
6 PM

Run(a) 30:05 [2] 6.7 km (4:29 / km)
ahr:132 max:151 shoes: SauKN(fl)

Second jog

Thursday May 26, 2022 #

7 AM

Run(a) 21:54 [2] 4.6 km (4:46 / km)
ahr:130 max:142 shoes: SauKN(fl)

Morning jog
10 AM

Run(a) 20:25 intensity: (9:37 @1) + (10:48 @2) 4.0 km (5:06 / km)
shoes: SauKN(fl)

Warm up /down 10:00 [1] 1.0 km (10:00 / km)

11 AM

O - Sprint Race 17:00 [5] *** 4.5 km (3:47 / km)
26c

World Cup Borås individual sprint
Pretty garbage. A nice 25s+ mistake combined with some poor routechoices led to being rather a long way down in time and results. Physically felt good though
5 PM

Run 30:02 [2] 5.7 km (5:16 / km)
ahr:123 max:143 shoes: SauKN(fl)

Rage jog with Kris

Wednesday May 25, 2022 #

8 AM

Run(a) 37:05 [2] 6.8 km (5:27 / km)
ahr:121 max:143 shoes: SauKN(fl)

With Kris
4 PM

O - Sprint Training 32:01 [2] 5.8 km (5:31 / km)
ahr:135 max:155 shoes: SauKN(fl)

Model

Run(a) 6:45 [1] 1.3 km (5:12 / km)
ahr:113 max:129 shoes: SauKN(fl)

Tuesday May 24, 2022 #

11 AM

Run 32:56 [2] 6.0 km (5:29 / km)
ahr:125 max:141 weight:74kg shoes: SauIT

Monday May 23, 2022 #

7 AM

Run(a) 40:08 [2] 8.9 km (4:31 / km)
ahr:128 max:145 shoes: SauIR(b1)

Out with Kris

Sunday May 22, 2022 #

10 AM

Run(a) 34:33 [2] 7.2 km (4:48 / km)
ahr:125 max:140 shoes: SauKN(fl)

Run 40:00 [4] 12.5 km (3:12 / km)
ahr:168 max:178 shoes: SauKN(fl)

8x4[1] with Kris on "neutral" ground (Braemar Highland Games Centre)
Grass for me, carbon shoes for Kris. Inside lane for me, threshold speed for Kris.
Paces - 3.11,2.53,3.11,2.57,3.10,2.56,3.06,2.48
Did run the last one harder than the rest

Saturday May 21, 2022 #

5 PM

Run(a) 1:18:53 [2] 15.7 km (5:01 / km)
ahr:121 max:140 shoes: SauIR(b1)

With Kris and Ali up from Linn of Dee

Friday May 20, 2022 #

8 AM

Run 1:15:38 intensity: (36:02 @1) + (39:36 @2) 11.5 km (6:35 / km)
ahr:124 max:155 shoes: SauIR(b1)

Braemar hill loop - pre wedding

Thursday May 19, 2022 #

10 AM

Run(a) 31:50 [2] 7.0 km (4:33 / km)
ahr:127 max:147 shoes: SauIR(b1)

To a park in Dundee
5 PM

Run(a) 17:20 [2] 3.6 km (4:49 / km)
ahr:123 max:140 shoes: SauKN(fl)

To another park in Dundee

O - Sprint Training 33:39 intensity: (59 @1) + (18:07 @3) + (14:33 @4) *** 8.2 km (4:06 / km)
ahr:143 max:165 55c shoes: SauKN(fl)

Picking through the park

Wednesday May 18, 2022 #

9 AM

Run(a) 30:03 [2] 5.7 km (5:16 / km)
ahr:123 max:147 shoes: SauIR(b1)

Dundee explore
6 PM

Run(a) 1:11:30 [2] 16.3 km (4:23 / km)
ahr:130 max:139 shoes: SauIR(b1)

Tentsmuir with Jones

Tuesday May 17, 2022 #

8 AM

Run(a) 30:11 intensity: (20:11 @2) + (10:00 @4) 7.3 km (4:08 / km)
ahr:157 max:165 shoes: SauIR(b1)

10 T on Old Deer Park
5 PM

O - Sprint Training 27:23 intensity: (4:40 @2) + (22:43 @4) *** 6.7 km (4:05 / km)
ahr:170 max:182 34c shoes: SauKN(fl)

KO Sprint training

Run 36:00 [2] 6.9 km (5:13 / km)
ahr:127 max:147 shoes: SauKN(fl)

Monday May 16, 2022 #

9 AM

Run(a) 30:52 [2] 6.7 km (4:36 / km)
ahr:131 max:145 shoes: SauKN(fl)

Loop Park
6 PM

Run 41:31 [2] 8.4 km (4:57 / km)
ahr:127 max:144 shoes: SauIR(b1)

Loops on Petersham slope

Sunday May 15, 2022 #

12 PM

Run 1:30:22 [2] 17.8 km (5:05 / km)
ahr:126 max:142 shoes: SauIR(b1)

Park and Wimbledon with Cherry

Saturday May 14, 2022 #

9 AM

Run(a) 41:30 intensity: (26:00 @2) + (15:30 @5) 10.5 km (3:57 / km)
ahr:164 max:183 shoes: SauKN(fl)

Nipped up to the Park for a 15.30 parkrun

Friday May 13, 2022 #

7 AM

Run(a) 46:54 [2] 10.5 km (4:28 / km)
ahr:135 max:149 shoes: SauIR(b1)

Lovely morning in the Park
7 PM

Run(a) 30:32 [2] 7.0 km (4:22 / km)
ahr:135 max:148 shoes: SauIR(b1)

Park post cc

Thursday May 12, 2022 #

7 AM

Run 1:44:06 [2] 16.7 km (6:14 / km)
ahr:133 max:153 shoes: SauIT

Early start and maybe a bit longer than intended

Wednesday May 11, 2022 #

6 PM

O - Sprint Training 18:06 [3] *** 4.2 km (4:19 / km)
ahr:150 max:162 18c shoes: SauIR(b1)

Run(a) 58:56 intensity: (4:31 @1) + (54:25 @2) 12.8 km (4:36 / km)
ahr:128 max:139 shoes: SauIR(b1)

Tuesday May 10, 2022 #

7 PM

Run 1:02:34 [2] 10.0 km (6:15 / km)
ahr:125 max:145 weight:72.5kg shoes: SauIR

Finally some rain. Saw Endre today, keeping the body moving, time ran away from me but nice to sneak out for an hour

Monday May 9, 2022 #

6 PM

Run 1:15:00 [2] 12.47 km (6:01 / km)
weight:72kg shoes: SauIT

Around Lutvann

Sunday May 8, 2022 #

5 AM

Run 33:00 [1] 5.8 km (5:41 / km)
shoes: SauKN6

6 AM

O - Race 1:16:43 [4] *** 13.9 km (5:31 / km)
21c

Tiomila last leg
7 PM

Run 32:36 [2] 5.6 km (5:49 / km)
ahr:121 max:144 shoes: SauFl

Warm down/evening sun

Saturday May 7, 2022 #

10 AM

Run(a) 30:04 [2] 6.8 km (4:25 / km)
ahr:142 max:157 shoes: SauIR(b1)

Morning run with Cornelius
6 PM

Run(a) 30:08 [2] 7.3 km (4:08 / km)
ahr:135 max:149 shoes: SauIR(b1)

Evening jog with Cornelius

Friday May 6, 2022 #

3 PM

Run 10:00 [2] 1.9 km (5:16 / km)
shoes: Nvii TerraTTD(1)

O - Training 53:15 [2] *** 6.6 km (8:04 / km)
ahr:131 max:154 12c shoes: Nvii TerraTTD(1)

Tiomila "model"

Thursday May 5, 2022 #

10 AM

Run(a) 44:17 [2] 10.2 km (4:20 / km)
ahr:138 max:150 shoes: SauIR(b1)

Loop with Cornelius
6 PM

O - Training 54:59 [2] *** 7.0 km (7:51 / km)
ahr:131 max:149 8c

More tiomila scouting

Wednesday May 4, 2022 #

9 AM

Run 36:02 [2] 6.6 km (5:28 / km)
ahr:128 max:142 shoes: SauIR

10 PM

O - Night 44:47 [4] *** 7.0 km (6:24 / km)
ahr:161 max:171 14c shoes: Nvii TerraTTD(1)

Night scout 10mila

Run 16:00 [2] 2.7 km (5:56 / km)
shoes: Nvii TerraTTD(1)

Tuesday May 3, 2022 #

8 AM

Run 31:11 [2] 5.6 km (5:34 / km)
ahr:126 max:145 shoes: SauIT

Chasing the normal routine again
6 PM

Run 1:00:04 [2] 10.0 km (6:00 / km)
ahr:125 max:150 shoes: SauIR

Hour loop getting back down to the hour

Monday May 2, 2022 #

6 PM

Run 44:23 [2] 7.6 km (5:50 / km)
ahr:124 max:140 shoes: SauIT

Big day at work

Sunday May 1, 2022 #

11 AM

O - Sprint Race 13:33 [5] *** 4.2 km (3:14 / km)
ahr:177 max:184 22c weight:72.8kg shoes: SauFl

Norwegian champs SR
Out on 3rd leg on my own. Chased NTNUI and caught up pretty quickly thanks to a short forking. Pressed hard to get up to the guys in front but didn't ever get close enough to be able to run on their backs. Possibly a couple of poor RCs, not quite the true zip on the middle section, good finish. Team bronze

Run 27:47 intensity: (14:58 @1) + (9:58 @2) + (2:51 @3) 5.0 km (5:33 / km)

Warm up /down 10:00 [1] 1.0 km (10:00 / km)

12 PM

Run(a) 13:57 [1] 2.0 km (6:59 / km)
ahr:124 shoes: SauKN6

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