Training Log Archive: Ralph

KM Middle Distance
Mistake party. New PB, biggest mistake of the year.

Warm up.
10 min after, 15 before.

Stuff

Ullevålseter Return.
Nordmarka busy on the blue path, and empty on the red path.

C • The red path are skiing tra... 1

NM training

NM training

Byk lyf

All not quite to plan today as I managed to forget that the 4th was next Monday and not later in the week, panic to get stuff done.

Core
4x8x60 deadlifts
Glutes and ankles
Foam bugs

3 short O intervals

Good stuff. Shape seems good, even after almost a full day in the office, orienteering good not great.

What I thought was going to be a fairly dull and wet run turned into one of the most interesting runs that I have ever been on.

The objective of today's run was to test out the possibility of running from work in the middle of the day. The theory is that this will be better for me as I don't have to run before breakfast, and will also get me some daylight (assuming there is any) during the winter months.

I was not massively looking forward to it as large amounts of rain were forecast, and my short run would spend a lot of time in the city with the inevitable problems of people and cars. There is also the European Champs Sprint Test Race Embargo in the castle to avoid, and while I was checking that out (all Norwegian Embargoes are on google maps because they are a sensible country), I realised that it was actually possible to run out eastwards to Ekeberg, a park/forest/hill close to the centre and on the edge of the fjord.

Ekeberg could potentially be a very good place for my midday training in the winter. It seems to have pretty much everything I could need, hills and flat, grass and solid trails, forest and more forest. It may be a touch too high and be icy/snowy but we shall see.

So far I admit this is not super interesting, and indeed is was only about halfway through the run that it did become worthy of more than "easy lunch run from work", which still would have been quite a step up from my usual write ups.

First, I found the largest patch of flat grass outside of a golf course in Scandinavia. I had some cross country/Endcliffe park interval flashbacks. Then I almost did a Mikael Ekvall when I set off a motion sensor that activated a very scary talking lamp post. And finally, I was running back and crossing a side street where a car, complete with fully loaded trailer were about to set off. I made eye contact and they let me cross, five seconds later, big crash, I turn around to see the car no longer with trailer attached reversing back onto the side street. And really finally, it didn't even rain that much.

Out and back to the start and Sognsvann

Moderate O intervals on Sognsvann West.

Good stuff dueling with the boys

Latvian pastries making their mark

Squats 3x10x60
Cleans 3x3x40 (mix of good and bad ones)
Ankles