Training Log Archive: RalphIn the 7 days ending Jun 26, 2022:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||
Sunday Jun 26, 2022 #
Run 28:16 [2] 5.4 km (5:14 / km)
ahr:132 max:144 shoes: Sau(IR-db)
O - Sprint Race 14:53 [5] *** 4.7 km (3:10 / km)
15c shoes: SauFl
A silver medal
Went off with a small gap on the chasing group and quite a gap up to Sweden 1st and separately to Switzerland 2nd. Got the route choice right to the first control and caught Switzerland but I could feel the chasers gaining time on me.
I led through the next few controls but then made a mess of a small route choice missing a gap that was closed on the old map and then assuming that the alleyway was going to be slow so picking the square. This dropped me just at the back of the group through the arena (SUI, CZE, NOR, FIN)
I ran my own choice on the long leg and didn't execute it well running a short way up the wrong street. However, I was still just in the group leaving the section and followed them on the right choice to 11
I wasn't really sure how I wanted to do 13 but I could see a route next to the railway and when the group started that way I followed. I felt I was in touch but there was a camera in between me and CZE and the splits say 5s to NOR. On the leg it felt like I was catching gradually and the camera moved out of the way once we got to the river.
I don't really exactly remember what happened but the guys in front went left and I checked the map and saw that we didn't want to do that. So I went under the river and ran as hard as I could.
On the out and back at 14 I saw that France was the team behind me so I had a second where I thought about if it was just some mental forking rather than a mistake. But got called in as second at the arena so delighted.
Strange how these relays work. If I had run better at the start then maybe I would have been at the front of the group and we might not have made that mistake...
Warm up /down 40:00 [1] 4.0 km (10:00 / km)
Saturday Jun 25, 2022 #
O - Sprint Training 21:53 [1] *** 4.1 km (5:20 / km)
ahr:120 max:136 14c shoes: Sau(IR-db)
Run 27:32 [2] 5.5 km (5:00 / km)
ahr:120 max:137 shoes: Sau(IR-db)
Specific Drills 11:00 [1] 1.0 km (11:00 / km)
ahr:106 max:154 shoes: Sau(IR-db)
Friday Jun 24, 2022 #
Run 46:27 6.2 km (7:30 / km)
ahr:126 max:138 shoes: Sau(IR-db)
6x200
Specific Drills 13:19 [1] 1.6 km (8:19 / km)
ahr:113 max:145 shoes: Sau(IR-db)
O - Sprint Training 17:11 [2] *** 3.4 km (5:03 / km)
ahr:136 max:147 14c shoes: Sau(IR-db)
Run(a) 12:46 [2] 2.5 km (5:06 / km)
ahr:124 max:139 shoes: Sau(IR-db)
Thursday Jun 23, 2022 #
Run 32:31 [2] 5.3 km (6:08 / km)
ahr:125 max:139 shoes: SauIR(b1)
O - Sprint Training 35:13 [2] *** 6.9 km (5:06 / km)
ahr:123 max:135 20c shoes: Sau(IR-db)
Run(a) 10:01 [2] 2.1 km (4:46 / km)
ahr:125 max:131
Wednesday Jun 22, 2022 #
O - Sprint Race 13:50 [4] *** 3.2 km (4:19 / km)
ahr:161 max:169 14c shoes: Sau(IR-db)
O - Sprint Race 26:20 [2] 4.7 km (5:36 / km)
ahr:127 max:147 shoes: Sau(IR-db)
Run(a) 15:33 [2] 2.9 km (5:22 / km)
ahr:130 max:141 shoes: Sau(IR-db)
O - Sprint Race 13:47 [5] *** 3.6 km (3:50 / km)
ahr:176 max:184 22c shoes: SauFl
Decent race to start with, bit scrappy on the last loop including a 15s miss on a wrong side of a wall. Otherwise reasonable flow. Better feeling than this morning
Warm up /down 42:42 [1] 4.4 km (9:42 / km)
ahr:119 max:162 shoes: Sau(IR-db)
Tuesday Jun 21, 2022 #
Run 1:01:16 [2] 9.1 km (6:44 / km)
ahr:126 max:147 weight:70.1kg shoes: SauKN(fl)
Monday Jun 20, 2022 #
Run 46:21 [2] 7.3 km (6:21 / km)
ahr:135 max:153 weight:70.6kg shoes: SauIR(b1)
Run(a) 29:54 [2] 6.4 km (4:40 / km)
ahr:130 max:144 shoes: Sau(white)
Specific Drills 23:04 [1] 2.0 km (11:32 / km)
ahr:103 max:150 shoes: Sau(white)