Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 11 days ending Aug 9, 2015:

activity	#	time	miles		km		+m
Run	6	3:13:53	15.12		24.33
O - Training	4	2:13:01	13.24	(10:03)	21.3	(6:15)
Warm up /down	2	50:00	3.11	(16:06)	5.0	(10:00)
O - Race	1	35:50	4.66	(7:41)	7.5	(4:47)
Total	9	6:52:44	36.12		58.13

1:20

0:00

» now

Sunday Aug 9, 2015 #

5 PM

Run 1:00:00 [3]

Too nice a day to not bother going out.

Wednesday Aug 5, 2015 #

8 AM

Run 10:08 [2] 1.93 km (5:15 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Morning Jog

5 PM

O - Race 35:50 [5] 7.5 km (4:47 / km)
shoes: Inov8 190

WOC Relay, 3rd Leg, 4th Place.

We had quite a lot chat during the week about how we would set the team up and we decided to go with Scott then Graham and then myself. We didn't really discuss as a team what we thought we could achieve because we all knew that we had the possibility of a medal. I think in the end we are happy with 4th place because we all did good races but of course disappointed to have got so close to a medal.

Going out I had very little idea of how close anybody was to me, except for France, so it was not so much of a surprise when Frederic caught me. We had different options at the 6 way but came back together at the common control, during the next section (back to the 6 way) I was about 5 seconds behind him after I took a lower line into one the controls.

Going through the 6 way for the second time I think I lost a little bit of timebut no much, on the way out of it I saw Magne and managed to caught a little bit of time to him through to the common control. We then had one final forking, which Frederic missed, and then we were almost all together into the final common section.

I was trying to hold the distance to them but after crossing the marsh I just completely filled up with lactic acid and tiredness and struggled my way to the finish.

C • Well done Ralph! 1

Warm up /down 35:00 [2] 3.0 km (11:40 / km)

Warming up occurred