Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Nov 30, 2008:

activity	#	time	miles		km		+m
Run	13	10:00:04	58.84		94.7		794
O - Training	5	5:23:33	35.3	(9:10)	56.81	(5:42)	440	68 /	82c	82%
Core Stability	9	5:21:00
Circuits	4	2:21:00
Cross Country	3	1:14:36	12.86	(5:48)	20.69	(3:36)	90
Ergo	1	7:29	1.24	(6:01)	2.0	(3:45)
Total	27	24:27:42	108.24		174.2		1324	68 /	82c	82%
[1-5]	27	24:27:41

1:37

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Sunday Nov 30, 2008 #

Core Stability 30:00 [2]

Saturday Nov 29, 2008 #

Cross Country race 45:44 [4] 12.47 km (3:40 / km)
shoes: Walsh PB Trainer 1

Mob Match
Ranelagh vs Thames Hare and Hounds
Came in 8th, the top Ranelagh runner. Was a good new experience to run an XC race over such a long time.

Thursday Nov 27, 2008 #

Circuits 39:00 [5]

Run tempo 18:13 [3] 4.27 km (4:16 / km)
shoes: Asics

Cross Country race 18:32 [5] 5.19 km (3:34 / km) +40m 3:26 / km
shoes: Asics

Borough Championships....
Won by 5 minutes. Finished just behind this guy from St. Marys Uni- who came 10th at English Schools when he was of age. Which is encouraging.

Wednesday Nov 26, 2008 #

O - Training race (Swinley East) 50:15 [5] *** 8.7 km (5:47 / km) +30m 5:41 / km
spiked:23/25c shoes: Walsh PB Trainer 1

Army event
GPS: 9.84km, gonna try and get a route trace up.
2 little mistakes,
3 - not far in enough (-15sec)
23 - did an extra hill rep because I wasn't exactly clear where I was, should have looked ahead more to pick up the shape of the hill (-25sec)
Ran well, in contrast to last army event.

Tuesday Nov 25, 2008 #

Run warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Asics - Nimbus 10

Run 15:00 [2]
shoes: Asics - Nimbus 10

Drills and Plyometrics

Run hills (Nightingale Lane) 24:17 [5] 4.69 km (5:11 / km) +309m 3:54 / km
shoes: Asics - Nimbus 10

Nightingale Lane next to Seb Coe hill.
Split into 2 different sections. A gentle (in comparison) section which is slightly longer and a steeper section (very steep).

2 gentle, 1 full (to the tree which means there is some flat at the top, 2 steep
1 min rest, repeat 3 times

Run hills (Richmond Hill) 8:24 [5] 1.99 km (4:13 / km) +55m 3:43 / km
shoes: Asics - Nimbus 10

Richmond Hill - longish and not wonderfully steep, still hurts though.
Overtook an AUDI R8. Gave the driver a thumbs up to which he replied he was in 2nd gear and I should try harder to get to the top.

Monday Nov 24, 2008 #

Core Stability 40:00 [3]

Sunday Nov 23, 2008 #

Event: SYO District Event, Ecclesall Woods

Core Stability 35:00 [2]

Been doing work for Geography and on my personal statement. Also have felt really tired since Tuesdays intervals.

Saturday Nov 22, 2008 #

Event: ShUOC Sheffield City Chasing Sprint

Run race 16:31 [5] 5.0 km (3:18 / km)
shoes: Asics

5k time trial.... mmmmm
Felt that there is more in me, maybe 10 seconds

C • so did you do it hard for 3... 4

Friday Nov 21, 2008 #

Ergo 7:29 [5] 2.0 km (3:45 / km)

Boosh 2k
New PB
7.29 might be quicker than Gregs. Not sure yet

Core Stability 40:00 [3]

Press ups, sit ups, leg raises and crunches whilst watching the Simpsons. Was funny.

Note

Had the initial TASS meeting today. Guy seems alright. Got to ask some questions. Hopefully, get started with some programs soon.

Also took my HR in geography today. It was 46. :)

Thursday Nov 20, 2008 #

Circuits 24:00 [4]

Smaller circuit session this week as it is race day this weekend for the rowers. This meant only me and rowman were there from U6 and we had a biology test to revise for. Cut it short and got some intense learning in. Obliterated the test completely.

Note

Stupid geography essays :(

Wednesday Nov 19, 2008 #

Run 45:00 [3]
shoes: Asics

With the school XC peeps

Also the minibus got stopped for speeding. Woops

Tuesday Nov 18, 2008 #

Run warm up/down 47:36 [2] 7.86 km (6:03 / km)
ahr:146 max:169 shoes: Asics - Nimbus 10

Extended warm down and stretches as we were coming back from Ham Gate. Stopped at the club house to stretch. Then carried on jogging home. Felt I need do this as I was shattered.

Run tempo 16:00 [5] 2.67 km (6:00 / km)
ahr:177 max:191 shoes: Asics - Nimbus 10

7minx2 [2]
Along middle road and then down the hill towards Robin hood gate. Reverse

3.18 out, 3.19 back

Run hills 15:00 [3] 3.25 km (4:37 / km)
ahr:168 max:190 shoes: Asics - Nimbus 10

3reps x 2 [2]
Ham Cross Hill

Run tempo 11:00 [5] 2.96 km (3:43 / km)
ahr:175 max:189 shoes: Asics - Nimbus 10

5min x2 [1]

Running around 3.05

Run tempo 4:00 [5] 0.84 km (4:45 / km)
ahr:169 max:186 shoes: Asics - Nimbus 10

4 x 30 sec [30sec]

Sunday Nov 16, 2008 #

O - Training race 59:32 [5] 8.6 km (6:55 / km) +180m 6:16 / km
shoes: Walsh PB Trainer 1

Decided that I would try and be more aggressive on the course today. This meant that I wanted to physically run harder and also I was not going to be put off by spiky stuff.

Found control 1 fine.
2 - Missed the path and had to come back, came back and went down to the bend. Went in and ran around, no luck. Came back out and ran along the track a bit more then saw it. GRRRRRRR
3 - Wasn't exactly where I thought it was going to be
4 - No idea how I ended up on the wrong path, it all fitted going onto it, no stupid changes in direction, must have left the control wrong somehow (not usually a problem)

will carry on this stuff later
http://www.mvoc.routegadget.co.uk/cgi-bin/reitti.c...

Run warm up/down 10:00 [1]

Saturday Nov 15, 2008 #

Core Stability 1:00:00 [3]

Working through some of GG's exercises. Whilst watching family guy. O yeah.

Friday Nov 14, 2008 #

Run long 1:13:47 [3] 16.4 km (4:30 / km)
ahr:164 max:215 shoes: Asics - Nimbus 10

Came home after period 2, and went for a long run. Felt hard, back of right hand knee inside hurts a bit. I think this is from a mosquito bite, dont think that I've injured it.

However, my legs didn't feel very powerful so wasn't going as fast as I intended. This could be down to anything, hunger, tiredness, the fact that I did circuits yesterday or the fact that I have tight hamstrings.

Trying to sort that last one out by streching them during my daily activities.

Thursday Nov 13, 2008 #

Circuits 39:00 [5]
shoes: Gel Orient

Leg raises, star jumps, sit ups, side leg raises, ergo, press ups, single leg squats (x2), overhead bar, tricep dips, burpees, quat jumps, junges (+10kg)

Run tempo 41:22 [3] 9.54 km (4:20 / km) +50m 4:14 / km
shoes: Asics - Nimbus 10

Just went out for a fun. Wasn't going slowly, but wasn't exactly fast.
Obeyed the lycra rule for the first time... not sure about it.
Was nasty and rainy :(

If I could run 620km in 40 minutes I would be rent myself out as a rocket

C • 620.5? 2

Wednesday Nov 12, 2008 #

Cross Country race 10:20 [5] 3.03 km (3:25 / km) +50m 3:09 / km
shoes: Walsh PB Trainer 1

Stupidly fast cross country race. Felt really bad at the end.
Was just 8 seconds of the English Schools Champion, not too shabby.

Tuesday Nov 11, 2008 #

Note

Right I weighed myself yesterday and this morning and I've put on 3 KG!!!!!!!!!!!!!!!! I'm the heaviest I've ever been. Oh well, back to my cake.

C • yeh, but was that before or... 7

Run 17:53 [4] 4.6 km (3:53 / km) +30m 3:46 / km
shoes: Asics

Run 35:21 [2] 3.2 km (11:03 / km) +60m 10:06 / km
shoes: Asics

Helping set out an orienteering course for general studies.
Was running but flag hanging takes time.

Monday Nov 10, 2008 #

Core Stability 16:00 [2]

Just a little work out after finishing the geography field trip

Sunday Nov 9, 2008 #

Run 35:41 [3] 6.69 km (5:20 / km) +170m 4:44 / km
shoes: Asics

Got up at 5.45 am to go on a run with the crazy Russian. Ran down to the beach along, went up some steps then back to the beach and back up the hill to the centre.

Core Stability 15:00 [3]

After finishing the run the crazy Russian decided that I needed to man up and do some sit ups and press ups. The sit ups went alright but then the press ups were interrupted by us waking IL up who then bollocked up and sent us back to bed.

Saturday Nov 8, 2008 #

Run hills 25:00 [5]
shoes: Asics

Did hill intervals...
was hard.

Friday Nov 7, 2008 #

Event: GB Junior Squad Camp

Note

Well off onto the geography field trip.
No idea if I can do any training or if there will be internet.

Sounds dangerous.

C • 2

Thursday Nov 6, 2008 #

Circuits 39:00 [5]

Really hard work. 1 min no rest
Squat Jumps, Leg Raises, Lunges with 15kg, Star Jumps, Sit Ups, Side leg raises, Ergo, Press Ups, Single Leg Squats (x2), Overhead Bar, Tricep Dips, Burpees.

Note

Got the TASS call today. Sounds good. Hopefully will get that sorted out next week sometime.

Wednesday Nov 5, 2008 #

O - Training race (Hawley and Hornley) 52:47 [5] *** 8.8 km (6:00 / km) +70m 5:46 / km
spiked:9/18c shoes: Walsh PB Trainer 1

Army Event.
Routes weren't really that good. Fell over this tree at control 3, would have been really funny to watch. However, nobody did which was good. Quite a sloppy race, also felt as if I was putting in a lot more effort for the speed I was going at.
Compass work was good, used it a fair bit. Was providing good accuracy when I decided to go straight on a couple of legs.

Being harsh on myself for the spiked controls. Possibly should be 13/18

This is also the area for the British Schools, if anybody is really keen on winning it *nudge*.

C • You got a map of that area ... 9

Tuesday Nov 4, 2008 #

Run warm up/down 32:58 [2] 4.9 km (6:44 / km)
shoes: Asics - Nimbus 10

Run hills 32:00 [5] 7.84 km (4:05 / km) +120m 3:47 / km
ahr:172 max:201 shoes: Asics - Nimbus 10

1 hard up 1 hard down
2 hard up 2 hard down 1 rest
4 hard up 1 rest 2 hard down rest to bottom
x2

All numbers are minutes apart from the x2 which means I did it twice. They all refer to running and not anything else.

I was trying hard on this session. Had a chat with the coach afterwards. She said I looked really strong and that I'm running in a really good position. Everything seems to be going grand.

Core Stability 15:00 [2]

Not as hard as yesterday.
Felt I needed to do some. Mainly working on glutes and arms as core hurts a bit after the running. Side leg raises and some knee drops to get good glutes.

Run 1 [0]
ahr:150 max:201

Total mileage: 13.29
HR 150/201

Monday Nov 3, 2008 #

Core Stability 40:00 [3]

Tough core session.
1 min plank followed by 20 crunches hold the top one for as long as possible. Repeat 3 times.
Side leg raises with some side leg plank, including attempting the crazy star on the side position. Nearly there but gives me the most terrible cramp, its simply atrocious.
Press ups and sit ups (with the twist).
Leg raises.
Alternate squat thrusts and normal squats.
Ankle strength work, 1 leg eyes closed.
Tricep dips.

Note

Really pleased with the training over half term. Also I have eaten absolutely tonnes of food this evening. This must mean I've been working hard, which is good. I don't currently feel any pains or niggles but I will be watching out for them.

Also started out school drama stuff today, playing a priest who is either going to be Irish or a very posh English person.

Life's good.

C • :) 2

Sunday Nov 2, 2008 #

Event: SOC November Classic

O - Training race 1:11:12 [4] ** 12.8 km (5:34 / km) +100m 5:21 / km
spiked:18/18c shoes: Walsh PB Trainer 1

Analysis to come.

Run warm up/down 25:00 [1]
shoes: Walsh PB Trainer 1

Really easy jog back with Kris.

Warm up was good but got ready 5 minutes early. Oh well.

Saturday Nov 1, 2008 #

O - Training tempo 20:50 [5] *** 3.7 km (5:38 / km) +60m 5:12 / km
spiked:11/14c shoes: Falcons

First leg relay simulation with JT and Hoddy. Was mega fast and really hard, due to the map being... and the controls being mostly in the wrong place.

O - Training 22:16 [3] * 4.0 km (5:34 / km)
spiked:7/7c shoes: Falcons

Run around, couple of sprints in places.

O - Training tempo 29:22 [4] 6.08 km (4:50 / km)
shoes: Falcons

Map memory session, only got to look at the map for about 3 seconds. Then we did map memory relocation, where we had to relocate in 3 seconds and work out how to get to the next control. However, Peter dropped me and JT off the map so the relocation was difficult.

O - Training race 17:19 [5] 4.13 km (4:12 / km)
shoes: Falcons

Odds and even relay simulation. Did all the long legs on the courses, lots of climb as the start was on a hill. Collected some controls at the end.

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