Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 10 days ending Jul 8, 2017:

activity

time

miles

O - Race

3:15:51

20.51

(9:33)

33.0

(5:56)

75c

Warm up /down

2:15:00

6.84

(19:45)

11.0

(12:16)

Run

1:15:46

9.38

(8:05)

15.1

(5:01)

O - Training

1:08:08

5.47

(12:28)

8.8

(7:45)

16c

O - Sprint Race

16:19

2.42

(6:44)

3.9

(4:11)

17c

Total

8:11:04

44.61

(11:00)

71.8

(6:50)

108c

averages - sleep:8.5

2:11

0:00

» now

Friday Jul 7, 2017 #

12 PM

O - Race 34:43 [5] 5.3 km (6:33 / km)
25c shoes: J7B

Warm up /down 40:00 [2] 4.0 km (10:00 / km)

Thursday Jul 6, 2017 #

8 AM

Run 9:29 [2] 2.0 km (4:45 / km)
ahr:139 max:155 shoes: AG1B

Morning jog

12 PM

O - Race 40:26 [5] *** 7.1 km (5:42 / km)
25c shoes: J7B

World Champs Middle
Very poor. Wide routes and poor execution

Warm up /down 55:00 [2] 4.0 km (13:45 / km)
shoes: J7B

Wednesday Jul 5, 2017 #

12 PM

Run 24:51 [2] 5.1 km (4:52 / km)
ahr:131 max:146 shoes: AG1B

Warm down from the Classic

Tuesday Jul 4, 2017 #

8 AM

Run 10:29 [2] 2.0 km (5:15 / km)
ahr:132 max:147 shoes: AG1B

2 PM

O - Race race 2:00:42 [5] *** 20.6 km (5:52 / km)
25c shoes: J7B

Classic
Not really good enough to be honest, poor execution and route choices over the majority of the course

C • Very impressive 2

Sunday Jul 2, 2017 #

12 PM

Run 18:57 [2] 4.0 km (4:44 / km)
ahr:143 max:161 shoes: AG1B

Jog

5 PM

O - Sprint Race 16:19 [5] *** 3.9 km (4:11 / km)
17c slept:8.5 shoes: Inov8 190

World Champs Sprint Relay 2nd Leg
Went out just off the back of the front group, had Matthias Reiner just in sight for a section, and knew that Florian and Jerker were just ahead. Eventually managed to catch up to Matthias, and then Florian appeared just in front after two more controls, and then Jerker appeared at the second last. So back in 2nd place, just off the back of Florian.

A wise orienteer once said to me that orienteering is inherently an unfair sport because you cannot accurately show the true runnability through the forest. I know that forking/gaffeling is an essential part of relay running, but you have got to try to get the forking as even as possible. I think the forking on the very south of the area is around a 25-30 second difference between the options if executed properly. I don't think that it makes for a fair competition.

Run 12:00 [2] 2.0 km (6:00 / km)
shoes: AG1B

Warm up /down 40:00 [2] 3.0 km (13:20 / km)

Saturday Jul 1, 2017 #

10 AM

O - Training 26:07 *** 3.5 km (7:28 / km)
ahr:142 max:170 6c slept:8.5 shoes: J7B

Middle/Relay training

Friday Jun 30, 2017 #

Event: WOC 2017

Note
slept:8.5 (rest day)

Thursday Jun 29, 2017 #

11 AM

O - Training 42:01 *** 5.3 km (7:56 / km)
ahr:139 max:171 10c shoes: J7B

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