Training Log Archive: Ralph

Tiomila leg 8
As we were getting ready for bed, at 18.00, Eric said, "I really wish there were both more and less nights like Tiomila". It is a wonderful exciting competition to be part of, and even better with the team preparation that goes into it, but getting up at 1am is completely bonkers and running in the dark and then cold is challenging.

Tiomila has small margins. 3 seconds slower last year and it would have changed our whole perspective on the race. This year, maybe 30 seconds faster into the change over for 4th leg and we could have been on the IFK night train. If Andreu had decided to go with Parma (the "wrong" decision) then we could also have been on the IFK night train. But we didn't/weren't so we started out +8.35 after long night, even if we had been there IFK ran extremely well after long night, I think there was no beating them today. Impressive.

I started off with Tampere Pyrintö and Linné, with Lidingö chasing 30 seconds behind. We faffed about on the way to the first control, trying to decide where to run and then on this muddy path. By the time we actually got moving Mårten was basically on us. And then myself and Oskar took turns assuming the other person was navigating. Compass out, push on. Turned up on the right hand side of the lake, woops.

I then took charge on the way into 1 and then most of the way to 2. Mårten jumped in front and lead us in and then Aleksi did the last part of 3. Aleksi took his own route to 4 and Oskar and Mårten followed me, we arrived at about the same time as Aleksi and on the way out saw Kalevan, Koovee, and Lillomarka. Oh, game on!

The long leg to 6 was basically the same as the women's one that we had looked at earlier so I was pretty confident going straight. The rest of the boys appeared to agree with my decision. I lost a bit of contact mid leg and asked Oskar who was behind me if he knew where we were, when he said no, I knew that I was setting a reasonable pace.

A few wobbles but pretty good the rest of the way. Tried to push hard when possible (and put the hurt on) but unfortunately no drop offs. No HR data from today, but I guess it got quite high on some sections. A very good confidence boosting experience for me.

Team finished in 3rd. My joint 2nd best finish at Tiomila. Actually a pretty good team performance, so we will be happy tomorrow.

Warm down with Sponge

Warm up

Event: 10Mila
 

Pre breakfast jog

Pre supper jog

With Jonas - Rain

Solo - rain - jog

Bigger team jog

Slow/Moderate O intervals with Jonas

Team jog

10mila night training.
Significant improvement from the weekend

Warm up and down. Cold

10mila training

Ankles
Prison squats
3x8x20 SL calves
3x6x50 step ups
12x25 SL clean
Foam bugs