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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  O - Training15 10:57:19 65.21(10:05) 104.95(6:16)
  Run20 9:27:59 66.18(8:35) 106.5(5:20)
  O - Race6 6:55:59 50.89(8:10) 81.9(5:05)
  Warm up /down12 4:32:32 21.78 35.05
  Gym2 1:05:00
  Cross Country1 45:15 6.96(6:30) 11.2(4:02)
  O - Sprint Training1 17:17 1.8(9:35) 2.9(5:58)
  Total32 34:01:21 212.82 342.5

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Wednesday Feb 25, 2015 #

Note

Went to Sweden

Tuesday Feb 24, 2015 #

2 PM

Run 1:05:00 [3] 14.0 km (4:39 / km)
ahr:143 shoes: Mizuno Wave Sayonara 2 (M1)

Monday Feb 23, 2015 #

2 PM

Run 1:03:00 [3] 13.9 km (4:32 / km)
ahr:143 shoes: Mizuno Wave Sayonara 2 (M1)

Saturday Feb 21, 2015 #

2 PM

Cross Country 45:15 [3] 11.2 km (4:02 / km)
shoes: Saucony XC

No energy, died after about 10 minutes upon hitting the hard surface section

Run 24:28 [2] 3.4 km (7:12 / km)

Sacked off the warm down

Friday Feb 20, 2015 #

6 PM

Run 20:00 [2] 4.5 km (4:27 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Thursday Feb 19, 2015 #

Note
(rest day)

Wednesday Feb 18, 2015 #

Run 29:36 [2] 5.4 km (5:29 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Tuesday Feb 17, 2015 #

11 AM

O - Race 1:10:46 [5] 15.5 km (4:34 / km)
shoes: Inov 212 (blue)

POM Chase.
I dislike the fact that the green is sometimes terrible to run through and sometimes completely fine. However, I got a good result and had a pretty good performance. Moved up from 12th to 10th. Got a bit fatigued during the end of the course and was not as clear with some of my decision making. Failed to push on during the middle of the course today, a potentially similar situation to yesterday.

I think I have escaped POM without injury
C • Well done 1

Warm up /down 30:00 [2] 4.5 km (6:40 / km)
shoes: Inov 212 (blue)

Monday Feb 16, 2015 #

11 AM

O - Race 1:35:50 [5] 20.0 km (4:48 / km)
shoes: Inov 212 (blue)

POM Long WR
I did not run straight enough.

Warm up /down 35:00 [2] 4.0 km (8:45 / km)
shoes: Inov 212 (blue)

Sunday Feb 15, 2015 #

10 AM

O - Race 40:19 [4] 8.3 km (4:51 / km)
ahr:169 shoes: Inov 212 (blue)

Warm up /down 30:00 [2] 3.8 km (7:54 / km)
shoes: Inov 212 (blue)

Saturday Feb 14, 2015 #

1 PM

O - Race 1:25:21 intensity: (40:00 @4) + (45:21 @5) 17.8 km (4:48 / km)
ahr:169 shoes: Inov 212 (blue)

Warm up /down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov 212 (blue)

Friday Feb 13, 2015 #

Event: Portugal O Meeting
 
10 AM

O - Training 41:29 [3] 7.5 km (5:32 / km)
shoes: Inov 212 (blue)

Chilled training on the POM model map

Thursday Feb 12, 2015 #

11 AM

Run 18:43 [3] 3.3 km (5:40 / km)
ahr:124

Wu + D

Warm up /down 5:00 [2]

O - Training 52:00 [4] 8.8 km (5:55 / km)

O Trains with Bartosz and Michal
Feeling very flat this morning but warmed up a bit more by the 3rd interval and got the HR over 175. Good to do some high speed stuff in these dunes.
3 PM

O - Training 1:01:11 [3] 8.3 km (7:22 / km)
ahr:135

I was really looking forward to this session but the map was out of date and the area was full of green. So it sucked. Luckily Bartosz and Michal agreed and then I bought cake to cheer myself up.
Contour only, without compass, corridor, and then compass training.

Wednesday Feb 11, 2015 #

11 AM

Run 1:46:53 [3] 20.6 km (5:11 / km)
ahr:133 max:158 shoes: Mizuno Wave Sayonara 2 (M1)

Easy long run along a ridge. Pretty cool

Tuesday Feb 10, 2015 #

11 AM

O - Training 53:16 [3] 9.5 km (5:36 / km)
shoes: Inov 212 (blue)

Getting into the map on Gafanha (dunes). Tired and a bit dehydrated

Warm up /down 15:45 [2] 2.8 km (5:38 / km)
shoes: Inov 212 (blue)

3 PM

O - Training 41:09 [3] 7.0 km (5:53 / km)
shoes: Inov 212 (blue)

Gafanha again with an edited map. Compass and Circle

Warm up /down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov 212 (blue)

Monday Feb 9, 2015 #

6 PM

Run 29:40 [3] 6.1 km (4:52 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Travelled to Portugal, easy recovery run. Felt not too bad

Sunday Feb 8, 2015 #

12 PM

O - Race 1:25:33 [4] 14.3 km (5:59 / km)
ahr:160 max:176 shoes: Inov 212 (blue)

Long Distance. Didn't run full speed today but still tried to work hard and be focussed on running a stable race. I had some small problems with finding the controls in the ring and also got a bit confused going through some of the more inhabited areas but was generally pretty good.

Jonas won in 77
C • In the ring 1

Warm up /down 25:30 [2] 3.5 km (7:17 / km)
shoes: Inov 212 (blue)

Wu (15), Wd (10)

Saturday Feb 7, 2015 #

1 PM

O - Race 38:10 [5] 6.0 km (6:22 / km)
shoes: Inov 212 (blue)

World Ranking.
Pretty cool terrain, disused terraced orchard things with big valleys. Lots of routehoice and some tricky little controls. I made quite a few small mistakes but nothing really large, a couple of times I strayed too far from the red line and lost time.

Warm up /down 45:00 [2] 6.55 km (6:52 / km)
shoes: Inov 212 (blue)

Wu (35) Wd (10)
6 PM

Run 46:07 [3] 7.9 km (5:50 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Recovery run/warm down with the boys on the beach/trail/promenade

Friday Feb 6, 2015 #

10 AM

O - Sprint Training 17:17 [3] 2.9 km (5:58 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Monte Tassol (Alicante), 2 sprints at an easy pace

Run 14:00 [3] 2.0 km (7:00 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Warm up /down 23:00 [2] 1.6 km (14:22 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

4 PM

Note

Went to bed in the afternoon instead of going training. 2nd best decision of the day behind the routechoice to the 4th control

Thursday Feb 5, 2015 #

10 AM

O - Training 1:23:43 [3] 12.2 km (6:52 / km)
ahr:143 shoes: Inov 212 (blue)

Group long session. Ankle doing ok after 20 minutes. Hilly

Run 12:00 [3] 2.3 km (5:13 / km)
shoes: Inov 212 (blue)

3 PM

O - Training 31:32 [4] 5.1 km (6:11 / km)
ahr:158 max:175 shoes: Inov 212 (blue)

"Middle" Distance in the mountains. Got depressed and quit. Felt good

Run 19:00 [3] 3.9 km (4:52 / km)
shoes: Inov 212 (blue)

Wednesday Feb 4, 2015 #

10 AM

O - Training 36:00 [3] 6.1 km (5:54 / km)
shoes: Inov 212 (blue)

Self drawn simplification into contour only

Run 11:00 [3] 1.8 km (6:07 / km)
shoes: Inov 212 (blue)

Found trace
3 PM

O - Training 25:44 [3] 3.9 km (6:36 / km)
shoes: Inov 212 (blue)

Santa Pola, hurt ankle
C • ankle 3

Run 11:00 [3] 2.3 km (4:47 / km)
shoes: Inov 212 (blue)

Tuesday Feb 3, 2015 #

10 AM

O - Training 29:30 [3] 4.5 km (6:33 / km)
ahr:137 shoes: Inov 212 (blue)

Corridor

Run 16:00 [2] 2.6 km (6:09 / km)
ahr:125 shoes: Inov 212 (blue)

3 PM

Gym 45:00 [2]

Found 2 machines that I can max. Bits and pieces, sumo squats without box jumps
7 PM

O - Training 22:45 [4] 4.0 km (5:41 / km)
ahr:168 max:182 shoes: Inov 212 (blue)

N course. Significant improvement from last year. Ran with the same tiny lamp. Aim was to feel in control the whole way, wasn't on the fastest line to 1 and lost some confidence but found the control without too much issue, uncertain into 3 and this contributed to some more insecurity on the 4th. Decent from 5 into the finish, especially happy with 8.
C • N 1

Run 27:00 [3] 4.1 km (6:35 / km)
shoes: Inov 212 (blue)

Warm up /down 12:17 [2] 1.7 km (7:14 / km)
shoes: Inov 212 (blue)

Monday Feb 2, 2015 #

10 AM

O - Training 47:22 [3] 7.55 km (6:16 / km)
shoes: Inov 212 (blue)

Control Pick

Run 14:00 [3] 2.0 km (7:00 / km)
shoes: Inov 212 (blue)

3 PM

O - Training 35:00 [3] 6.0 km (5:50 / km)
ahr:143 shoes: Inov 212 (blue)

Santa Pola

Run 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov 212 (blue)

5 PM

Gym 20:00 [1]

Sunday Feb 1, 2015 #

10 AM

O - Training 1:03:32 [3] 8.3 km (7:39 / km)
shoes: Inov 212 (blue)

Run 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov 212 (blue)

4 PM

O - Training 33:06 [4] 6.2 km (5:20 / km)
shoes: Inov 212 (blue)

Run 18:32 [2] 2.9 km (6:23 / km)
shoes: Inov 212 (blue)

Warm up /down 20:00 [2] 2.6 km (7:42 / km)
shoes: Inov 212 (blue)

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