Training Log Archive: Ralph

Easy jog with Kris

The 1st team did come 3rd though. Good achievement. Time for a little bit of celebrating

TIOMILA! In a very lame (but also incredibly cool) way I was so excited I could not sleep before hand. Got set off not really knowing at all where I was in relation to others. This was soon sorted by some fast guys coming up on my shoulder on the way to the first control. Tried to stay focused on my own race but was a bit scrappy for the first 3 - settled down after a nice path run and began to concentrate better. Went relatively well through the middle section of the course, lost a bit of time in places but the pack stayed together. Once we got into the last few controls the pace was upped and I felt strong and confident enough to go with it.

At the end I had gained around 2 places and did the 17th time on the leg so I was very happy with my performance. The aim was set for the 2nd team to finish in the top 15, unfortunately we missed the long night top packs so it was always going to be tough to play catch up. Finished 35th? so still very respectable (2nd 2nd team - more disappointed with this)

C • Great race! 1

Event: 10MILA 2011
 

So. Now is TioMila time.

SNO 2nd team.

1) Anders Bäckström 12,0 km
2) Alexander Marchuk 13,0 km
3) Björn Widen 11,7 km
4) Oleg Chepelin 16,5 km (straight)
5) Michael Wehlin 8,4 km
6) John Fredriksson 8,4 km
7) Niklas Serrander 7,2 km (straight)
8) Ralph Street 12,3 km
9) Mats Hellstadius 8,7 km
10) Petr Losman 16,5 / 12,3 km

SNO have 10 teams running tiomila, the most out of any club.

C • 10 teams 1

Typical beautiful forest/day in Sweden. High quality training company as well for this (Muller, Jonas, Petr). Lovely course - control pick - probably not at all relevant in the style for tiomila but very nice to work on direction, contours, actually reading the map and not just guessing the direction I should run and what I will see (as I tend to do a little bit)

Long leg o-intervals on Riksten.

Feeling good. Head cam soon

Down to the lake and the old railway track "possibly the best place to do intervals in the whole world (not including Richmond Park, Sheffield, Kenya, South Africa)" (GG, 2011)

Drills Strides Jogging between Tempo and Intervals

Modified Elle's session from the week before British Elites, adding in a 10 min tempo run then 2 x 90 , 4 x 60, 4 x 30 , 4 x 15

Felt L achilles when we started jogging but that cleared up about 10 min in so went ahead with the session. Felt good running, lovely day in Sweden again.

Feeling pumped up for the weekend - running last leg in SNO first team - should be fighting with some good guys.

Time to do some serious resting now