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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run2 2:00:41 14.85(8:08) 23.9(5:03)
  O - Race1 43:10 5.22(8:16) 8.4(5:08)19c
  Gym1 40:00
  O - Training1 26:49 2.3(11:40) 3.7(7:15)7c
  Total5 3:50:40 22.37 36.026c
averages - sleep:8.7 weight:70.7kg
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SaSuMoTuWeThFr

Friday Jun 23 #

10 AM

Gym 40:00 [1]
slept:8.0 weight:70.8kg

Ankles
Core
Deadlift
Cleans
Jefferson's
Cable

Thursday Jun 22 #

10 AM

Run 59:58 intensity: (23:21 @2) + (5:00 @3) + (10:37 @4) + (21:00 @5) 11.7 km (5:08 / km)
ahr:157 max:186 slept:8.0 weight:70.8kg shoes: Asics Gel-33 Electro

2 mile threshold (fraction slow, but not flat, HR slightly under expected value, so positive). Narrowly avoided death by inattentive lorry driver. Then hills, suffering, but actually got some genuine support from some random school kids (going home before 11...)

Wednesday Jun 21 #

5 PM

Run 1:00:43 [3] 12.2 km (4:59 / km)
ahr:144 max:159 slept:9.0 weight:70.8kg shoes: Mizuno Wave S 2 (Blue Green)

Easy steady ish run, felt good.

Tuesday Jun 20 #

Note
weight:70.8kg

Monday Jun 19 #

Note
slept:10.5 weight:70.5kg (rest day)

Sunday Jun 18 #

3 AM

O - Race 43:10 [5] *** 8.4 km (5:08 / km)
ahr:188 max:196 19c shoes: VJ Bold 2017

Jukola, 5th leg

A wise orienteer once told me that a warm Jukola is the best orienteering race in the world. Very true this year.

Background:
I was rather unsure of exactly what shape I was in going into Jukola. It was good a week after Estonia, and then reasonable at NM sprint, and actually good at the mixed sprint relay in Finland. In between the World Cups and NM, and then in the run up to Jukola I have felt bad.

There was quite a bit of discussion between myself and Eric about who should run which leg. Initially we opted for Eric on 5 and myself on 6, once Eric arrived in Finland we had a quick chat and decided to swap. I had tested myself a bit during the training, and thought that things would go at least ok, but that if I could avoid an extra 20 minutes of running then that would be good.

The race:
I started out in a bit of a group, and ran hard out to the start point, got a bit of a look at the whole course here, long leg to 8, and some technical controls either side. Simple 1, scary ish 2, simple 3 where I caught up to Halden. Tricky 4 and 5, taking 5 a bit slow, then a simple 6 and 7.

Pushed hard to 8 to try and get rid of Halden. Seemed to be successful, spotted TP on the way to the next one. Then saw TP and Ärla coming out of and Frol going in.

And then I was tired and started not navigating brilliantly, and I was stressed knowing how close I was up to TP. No big mistakes but just a bit of a wobble on a few controls in a row. Up with Nydalen for a couple of controls, and then a long and extremely painful slog to the finish with TP just irritatingly out of reach.

The rest:
Team 4th. A rather unusual Södertälje race, with a poor start and then a good finish, so a sense of disappointment from the boys but also some good daylight positives.

Saturday Jun 17 #

Event: Jukola 2017
 

Note
slept:8.0

12 PM

O - Training 26:49 intensity: (20:01 @2) + (5:17 @4) + (1:31 @5) *** 3.7 km (7:15 / km)
ahr:151 max:176 7c shoes: VJ Bold 2017

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