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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Run24 16:35:43 121.81 196.03 3009
  O - Training3 4:00:52 20.46(11:47) 32.92(7:19) 46785c
  TASS S&C4 3:30:00
  Specific Drills4 3:21:14 4.39 7.06
  Warm up /down8 2:11:26 5.85 9.41
  General Fitness1 45:00
  O - Night1 43:08 3.72(11:35) 5.99(7:12) 20613 /22c59%
  Cross Country1 40:43 7.06(5:46) 11.37(3:35) 208
  O - Sprint Training1 21:33 3.6(5:59) 5.8(3:43)
  Total29 32:09:39 166.89 268.58 389013 /107c12%

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Wednesday Feb 29, 2012 #

3 PM

Run 1:23:07 [3] 15.15 km (5:29 / km) +438m 4:48 / km
shoes: Nimbus 12's

Tuesday Feb 28, 2012 #

8 AM

Run 24:02 [3] 4.89 km (4:55 / km) +94m 4:29 / km
shoes: Nimbus 12's

ITG/HFG

TASS S&C 30:00 [2]

TASS S&C Testing.
Significant improvements from November.

Monday Feb 27, 2012 #

6 PM

Run 15:14 [3] 2.85 km (5:21 / km)
shoes: Cumulus 12's

To and from Weston Park

Specific Drills 48:37 [1] 2.33 km (20:52 / km)
shoes: Cumulus 12's

Drills. Funky Arts Tower light show.

Sunday Feb 26, 2012 #

3 PM

Run 58:23 [3] 11.79 km (4:57 / km) +124m 4:42 / km
shoes: Cumulus 12's

Easy loop in Oxford with Peter and James. Feeling not too bad.

Saturday Feb 25, 2012 #

Event: British Night Champs
 
Event: National XC Championships
 
3 PM

Cross Country race 40:43 [5] 11.37 km (3:35 / km) +208m 3:17 / km
shoes: Saucony XC

I think I might have set off too fast...
C • haha 2

Warm up /down 35:00 [2] 6.0 km (5:50 / km)

Friday Feb 24, 2012 #

Note
(rest day)

Busy day looking for spikes

Thursday Feb 23, 2012 #

3 PM

Run 40:11 [3] 7.75 km (5:11 / km)
shoes: Nimbus 12's

Jog with the Rocke. Went to the "wrong side of the tracks" and up Parkwood Springs. At the end of the run we saw 50 cent. I live in a weird area.

Warm up /down (Strides) 7:33 [2] 1.29 km (5:51 / km)
shoes: Nimbus 12's

6 x football pitch strides

Wednesday Feb 22, 2012 #

7 AM

Run 24:42 [3] 5.07 km (4:52 / km) +143m 4:16 / km
shoes: Cumulus 12's

Into the gym. Early

TASS S&C 1:00:00 [2]

The GYM! With Rachael and Amanda. Did one squat set less than on the programme because of nationals.
Paradise City, Sweet Child O Mine on repeat.

Tuesday Feb 21, 2012 #

7 PM

O - Night 43:08 [4] 5.99 km (7:12 / km) +206m 6:09 / km
spiked:13/22c shoes: Icebugs

Hugset at night. A lot of fun, worked out what I should be doing by about control 14 and was really pleased with how I ran from there to the finish. Scrappy in the beginning but some positive things

Warm up /down 10:00 [2]

To and from the start/finish with Rachael and Alex

Monday Feb 20, 2012 #

6 PM

Run 36:43 [3] 7.11 km (5:10 / km)
shoes: Cumulus 12's

Pre Drills Run with less company that usual, shorter so we could pop into circuits.

Specific Drills 51:33 [1] 2.44 km (21:08 / km)
shoes: Cumulus 12's

Brilliant drills session today

Sunday Feb 19, 2012 #

1 PM

Run 43:53 [3] 8.24 km (5:20 / km) +327m 4:27 / km
shoes: Nimbus 12's

Saturday Feb 18, 2012 #

Note
(sick)

Playing it safe

Friday Feb 17, 2012 #

General Fitness 45:00 [2]
(sick)

Football was tough today. Felt quite good afterwards though

Thursday Feb 16, 2012 #

Note
(sick)

Sick. Coming

Wednesday Feb 15, 2012 #

Note
(sick)

Knew the illness was coming, got cold at the weekend - something about sleeping with the window open (not my fault).
5 PM

Run 16:36 [3] 3.49 km (4:45 / km) +123m 4:03 / km

Tuesday Feb 14, 2012 #

6 PM

Run 48:15 [3] 9.27 km (5:12 / km)
shoes: Cumulus 12's

To and from Endcliffe. Bonus run home to check on the state of Beasant.

Run 20:00 [4] 5.09 km (3:56 / km)
shoes: Cumulus 12's

10 min threshold chasing Mr Rocke. 10 min of 15s turnarounds. (hilly threshold)

Warm up /down 11:19 [2] 1.24 km (9:08 / km)
shoes: Cumulus 12's

Monday Feb 13, 2012 #

6 PM

Run 45:43 [3] 8.62 km (5:18 / km)

Pre and post drills

Specific Drills 45:25 [1]

Sunday Feb 12, 2012 #

Event: LOC - Galoppen - Bigland CANCELLED
 

Note

Physically tough weekend, both from the weekend and from the weeks accumulation. Orienteering not good, unable to match up features well - and failing to use my compass at all.
10 AM

O - Training 1:20:52 [3] 9.85 km (8:13 / km)
shoes: Icebugs

3 courses on Holme Fell. 1 long mass start. 1 middle. 1 sprint. Orienteering not very well

Run 24:56 [3] 4.6 km (5:25 / km)
shoes: Icebugs

Up and back (quarry to cars)

Saturday Feb 11, 2012 #

10 AM

O - Training 1:19:49 [3] 10.43 km (7:39 / km) +412m 6:23 / km
27c shoes: Icebugs

4 loops on Torver Back Common. Spectacular views over Coniston. My orienteering is terrible

Warm up /down 10:00 [2]

2 PM

O - Training 1:20:11 [3] 12.64 km (6:21 / km) +55m 6:13 / km
58c shoes: Icebugs

2 "sprint" courses followed by a long control pick on Havrigg. Orienteering better than the morning but still not great

Warm up /down 10:00 [2]

Friday Feb 10, 2012 #

7 AM

Run 24:10 [3] 4.92 km (4:55 / km) +113m 4:24 / km
shoes: Nimbus 12's

IT/HF G

TASS S&C 1:00:00 [2]

I made it to the gym again and beat the regulars in as well. To put it lightly, Dave was shocked to see me. Session 2
3 PM

Run 51:27 [3] 10.43 km (4:56 / km) +326m 4:16 / km

Ran up on Jones, then old night loop on tramtracks

Thursday Feb 9, 2012 #

4 PM

Run 32:36 [3] 6.35 km (5:08 / km)
shoes: Cumulus 12's

Jog to Goodwin then down onto West Street. Home from West Street along the tram tracks towards the North.

O - Sprint Training 21:33 [4] 5.8 km (3:43 / km)
shoes: Cumulus 12's

Sprintervals in the centre of town. Rusty.

Wednesday Feb 8, 2012 #

5 PM

Run 1:14:14 [3] 14.8 km (5:01 / km) +349m 4:29 / km
shoes: Nimbus 12's

"Easy" that felt tough with the guys. L calf giving a little bit of trouble very occasionally.

Tuesday Feb 7, 2012 #

Note

38

...
As the party drew closer Ian became more and more excited. Could it possibly be, he thought, that Kate was going to let him go. Normally, Ian was not allowed to go to parties. There was the time he was with Ned after winning the Kinder Beer Race where he didn't manage to make it to the pub. Then there was that time he wasn't able to go to the after party at Spook Weekend, the old boys weekend for the university fell running club. Still time passed and eventually both him and Kate were ready and off they went to Phil's birthday...
C • love it boys. 3
8 AM

Run 23:52 [3] 4.94 km (4:50 / km) +102m 4:23 / km

TASS S&C 1:00:00 [2]

Yes. I lifted some weights in a gym.
6 PM

Run 46:47 [3] 7.84 km (5:58 / km)
shoes: Cumulus 12's

To Endcliffe Park for intervals, home via the centre of excellence.

Warm up /down 7:34 [2] 0.88 km (8:36 / km)
shoes: Brooks Mach 9

Easyyyyyy

Run intervals 37:00 [4] 8.66 km (4:16 / km)
shoes: Brooks Mach 9

5 x 5 min (90s). Then 4 easy strides afterwards.
Felt good. Need new spikes.

Monday Feb 6, 2012 #

5 PM

Run 35:53 [3] 7.07 km (5:05 / km)
shoes: Cumulus 12's

Jogged down to Hallam to see the physio (she says no problems what so ever), then up to Kris's, then picked up Treb and Beasant, then down to Drills.

Specific Drills 55:39 [1] 2.29 km (24:18 / km)
shoes: Cumulus 12's

Snow drills

Sunday Feb 5, 2012 #

4 PM

Run 53:32 [3] 9.26 km (5:47 / km) +351m 4:52 / km
shoes: Nimbus 12's

SNOWWWW. Off the coach, walk home, change, out to meet the boys, stables down Rivelin, up Heroes (to Bole Hill), home.

Saturday Feb 4, 2012 #

Event: BUCS XC 2012
 
12 PM

Run race 31:42 [5] 10.0 km (3:10 / km)
shoes: Brooks Mach 9

British Unis Cross Country Championships.
22nd place
http://www.athleticos.org/coverage/247912-2012-BUC...
Frozen, slightly rutted in places, pan flat, snowing.

So in previous xc races I have often started slowly and then moved through the field. Probably from orienteering where it makes sense to start steadier. So following discussion with the captain of Ranelagh I decided to make a real go of starting hard and then hanging in there.

At the first corner I was jointly leading the race, had a minor sphincter clench, and settled back down the field in around 20th. Towards the end of the 2nd lap a gap started to appear between the top 20 and the group that I was in (20-25ish), this was the group I finished "with" (we caught some people from the front group and some people came past near the end). I ended up in 22nd.

I am pleased with this run, I think I got pretty much all I could get out of myself. Maybe if I worked harder I could have hung onto the front 20 group and done better but that is easy to say with hindsight and I certainly didn't feel like keeping up with the pace at the time. I could maybe have done better if the course was hillier, muddier, and required some navigation between orange and white flags, but you deal with what the situation is and so I now have a 10km time to work off.

Warm up /down 40:00 [2]

30 min wu. Shorter warm down. Felt good before the start with some easy drills and strides.
C • An awesome run Ralph - Well... 4

Friday Feb 3, 2012 #

5 PM

Run 10:00 [3]

Off the coach, into rooms, change, little jog, past the Millennium Stadium.

Thursday Feb 2, 2012 #

4 PM

Run 27:00 [3] 5.6 km (4:49 / km) +167m 4:12 / km
shoes: Nimbus 12's

Easy jog along the tram tracks then up through Walkley with some exploring.

Wednesday Feb 1, 2012 #

5 PM

Run 1:05:45 [3] 12.24 km (5:22 / km) +354m 4:42 / km
shoes: Cumulus 12's

Jogge mit John Rocke, went to find Kris Jones and he wanted to run as well. Had a bad diet day. To the gym/clubnight, chill and help run it, then back home.

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