Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m
Run	12	9:43:06	72.92	(8:00)	117.36	(4:58)	499
O - Training	5	7:12:28	47.11	(9:11)	75.82	(5:42)
O - Race	6	6:29:19	44.62	(8:44)	71.81	(5:25)
O - Night	2	1:59:37	8.8	(13:36)	14.16	(8:27)
Warm up /down	7	1:26:00	0.37		0.6
O - Sprint Training	1	21:41	2.08	(10:27)	3.34	(6:30)
Terrain Running	1	12:00	1.24	(9:39)	2.0	(6:00)
Total	25	27:24:11	177.14		285.08		499

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Thursday Feb 28, 2013 #

9 AM

Run 27:00 [3] 4.99 km (5:25 / km)
shoes: Asics Hypers

Run intervals 28:00 [4] 6.0 km (4:40 / km)
shoes: Asics Hypers

6 x 1 km Rest to either 00 or 30 so recovery was between 90 and 75 seconds. Progression km. (aim 3.15 down to 3 at 3.00)
3.14, 3.10, 3.05, 2,59, 2.58, 2.51
My pacing was very off with some varying lap times but was really nice to get back on the track and I felt comfortable.

6 PM

O - Night 57:48 [3] 6.72 km (8:36 / km)
shoes: Icebug Spirit II

Night Orienteering with Erik. I got a bit confused coming off some vague hills but was quite pleased with my direction in general. Tough in the snow again

Wednesday Feb 27, 2013 #

6 PM

O - Night 1:01:49 [3] 7.44 km (8:19 / km)
shoes: Icebug Spirit I

7 hours after getting off the plane and I have already finished my first snow night training. 1st leg relay practice with Erik. My navigational felt alright, a couple of wobbles through some really deep snow/marsh.

Tuesday Feb 26, 2013 #

7 PM

Run 33:32 [3] 6.32 km (5:18 / km)
shoes: Cumulus 14

Final outdoor snow free session for some time.
To Ranelagh club house, then old deer back, home.

Run 30:00 [4] 7.28 km (4:07 / km)
shoes: Saucony XC

Paarlauf. Similar to the 200,200 sessions I was doing in earlier in the winter. 3 sides of a football pitch, recover along the 4th as the partner runs. 40ish seconds and similar recovery.

Warm up /down 6:00 [2] 0.6 km (10:00 / km)

Monday Feb 25, 2013 #

10 AM

Run 42:04 [3] 7.9 km (5:19 / km)
shoes: Asics Hypers

Easy in Oxford with Peter

Sunday Feb 24, 2013 #

Note

Hung controls for BUCS Relay

Saturday Feb 23, 2013 #

Event: BUCS Orienteering

Run 50:00 [2] 6.0 km (8:20 / km)

Jogged out and took some photos of the Men's Race

Friday Feb 22, 2013 #

1 PM

Run 48:05 [3] 9.77 km (4:55 / km)
shoes: Asics Hypers

Went out and ran a different route. More hills

Thursday Feb 21, 2013 #

1 PM

Run 37:43 [3] 8.11 km (4:39 / km)
shoes: Asics Hypers

Just easing out this cold

Sunday Feb 17, 2013 #

9 AM

O - Training 41:49 [4] 8.18 km (5:07 / km)
shoes: Icebug Spirit II

Early start and a tired brain. Made 2 really stupid mistakes.

Warm up /down 15:00 [2]

Saturday Feb 16, 2013 #

10 AM

O - Race 1:37:57 [5] 19.0 km (5:09 / km)
shoes: Icebug Spirit II

WRE Long.
Tried to work hard and I thought it went quite well. Bailed out to the tracks on the long legs which I think was good for me (safety and saving my brain). Bit annoyed to have made some silly mistakes in places where I lost focus and discipline. Plenty of positives though.

Warm up /down 20:00 [2]

Friday Feb 15, 2013 #

O - Training 1:04:40 [3] 10.77 km (6:00 / km)
shoes: Icebug Spirit II

Skye trains.

Thursday Feb 14, 2013 #

O - Training 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Icebug Spirit II

Big simplification (draw your own map whilst running terrain intervals) exercise, then some more remedial compass work for me.

Terrain Running 12:00 [4] 2.0 km (6:00 / km)
shoes: Icebug Spirit II

6 x 90s. (30s) draw map in the recovery.

Warm up /down 10:00 [2]

Wednesday Feb 13, 2013 #

O - Training 2:00:00 [3] 20.0 km (6:00 / km)
shoes: Icebug Spirit II

Various different training exercises including compass only, no compass, some simplification and planning ahead.

Warm up /down 15:00 [2]

Tuesday Feb 12, 2013 #

9 AM

O - Race 1:28:25 [5] 14.3 km (6:11 / km)
shoes: Icebug Spirit II

POM Chase.
Orienteered really badly

Run 25:26 [3] 4.45 km (5:43 / km)
shoes: Asics Hypers

Went for an easy jog with Cat

Monday Feb 11, 2013 #

9 AM

O - Race 44:34 [5] 5.9 km (7:33 / km)
shoes: Icebug Spirit II

Pom Middle. WRE.
Found this pretty tough physically, bushy and rocky.

5 PM

O - Sprint Training 21:41 [3] 3.34 km (6:30 / km)
shoes: Asics Hypers

Coolest sprint location? Running pretty well in the town section.

Sunday Feb 10, 2013 #

11 AM

O - Race 38:17 [5] 7.19 km (5:19 / km)

POM Middle.
Scrappy.

Saturday Feb 9, 2013 #

Event: POM 2013

11 AM

O - Race 1:14:01 [4] 15.2 km (4:52 / km)
shoes: Icebug Spirit II

POM Day 1. Long Distance.
Very nice to be out in the terrain. Didnt realise that the green was so runnable until a while into the course. Was orienteering okay, catching myself before making big mistakes - one 40s was the biggest miss. Lost some time through not being quite straight enough on some of the legs. Still quite happy.

C • not being straight enough 1

Thursday Feb 7, 2013 #

1 PM

Run 50:36 [3] 10.8 km (4:41 / km)
shoes: Asics Hypers

Wednesday Feb 6, 2013 #

12 PM

O - Race 46:05 [5] 10.22 km (4:31 / km)
shoes: Icebug Spirit II

MLS. Pyestock.
Bit scrappy in a few places through not planning ahead properly, not taking time to pick up relevant detail, and falling into a very smelly pond. Still, nice run out.

Warm up /down 10:00 [2]