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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run7 8:04:44 56.36(8:36) 90.7(5:21)
  Gym1 35:00
  Specific Drills1 12:47 0.31(41:09) 0.5(25:34)
  Warm up /down1 7:00 0.31(22:32) 0.5(14:00)
  Total8 8:59:31 56.98 91.7
averages - sleep:9.8 weight:73.3kg

Tuesday Dec 11 #

8 AM

Run 25:57 [2] 5.7 km (4:33 / km)
ahr:124 max:142 shoes: Asics Gel-33 E (Blue)

To work
5 PM

Run 1:22:19 intensity: (44:44 @2) + (37:35 @4) 18.9 km (4:21 / km)
ahr:167 max:178 shoes: Asics Gel-33 E (Blue)

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.

Specific Drills 12:47 [1] 0.5 km (25:34 / km)
shoes: Asics Gel-33 E (Blue)

Warm up /down 7:00 [2] 0.5 km (14:00 / km)
shoes: Asics Gel-33 E (Blue)

Monday Dec 10 #

8 AM

Gym 35:00 [1]
slept:8.5 weight:73.3kg

Goblins 20 hold
SL calves 3x8x20
5 PM

Run 1:04:57 [2] 13.6 km (4:47 / km)
ahr:127 max:146 shoes: Salming

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

Ring 3, ring 2, ring 3.

Sunday Dec 9 #

10 AM

Run 2:02:53 [2] 20.5 km (6:00 / km)
ahr:136 max:154 shoes: VJ Bold 2017(f)

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.

Saturday Dec 8 #

10 AM

Run 1:30:14 [2] 14.2 km (6:21 / km)
ahr:135 max:153 slept:11.0 weight:73.3kg shoes: VJ Bold 2017(f)

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.
5 PM

Run 30:40 [2] 6.3 km (4:52 / km)
ahr:126 max:145 shoes: Asics Gel-33 E (Blue)

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.

Friday Dec 7 #

5 PM

Run 1:07:44 [2] 11.5 km (5:53 / km)
ahr:111 max:129 shoes: Mizuno Wave S (Lumo Green)

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.

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