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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Run9 5:45:41 41.68 67.08
  TASS S&C4 5:00:00
  O - Training6 4:42:27 26.6(10:37) 42.81(6:36)103 /114c90%
  Core Stability15 4:30:00
  Cycling6 2:56:11 27.34 44.0
  Cricket3 1:30:00
  Ergo1 15:00
  Total27 24:39:19 95.62 153.88103 /114c90%
averages - weight:64.5kg

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Tuesday Jun 30, 2009 #

Run 15:00 [2]

Helped out at some orienteering coaching.... roasting

Monday Jun 29, 2009 #

Cycling 25:00 [3]

So I cruised over to do some orienteering coaching

Run 25:00 [3]

And I ran back because my bike broke... yay! No hills because I was angry and tired and hungry and wanted to watch Murray.

Sunday Jun 28, 2009 #

Core Stability 20:00 [1]
(rest day)

Just resting up - got all my plans

Saturday Jun 27, 2009 #

Cricket 30:00 [2]

Core Stability 15:00 [1]

Friday Jun 26, 2009 #

Cycling 34:11 [2] 12.0 km (21.1 kph)

Sooooo chilled out

TASS S&C 1:10:00 [2]

Good session, tapering down though. On the sprints I was apparently really shifting and looked really reactive.

Thursday Jun 25, 2009 #

Cricket 30:00 [3]

So we played the MCC and we drew. YAY! I played really well. Wore my new skins

Core Stability 15:00 [1]

Wednesday Jun 24, 2009 #

O - Training race 4:51 [5] *** 1.1 km (4:25 / km)
spiked:19/19c shoes: WALSH (White Lace)

Maze Orienteering.... really good fun

O - Training race 35:51 [5] *** 4.6 km (7:48 / km)
spiked:17/23c shoes: WALSH (White Lace)

Middle distance race on Mytchett. Mapping was "inventive" but still was orienteering badly so made some silly mistakes. Good training though.
C • Ma Daaad :) 1

Core Stability 10:00 [1]

Skins arrived today! They feel really nice but are lacking in the compression side.
C • You need bigger leg guns then 2

Tuesday Jun 23, 2009 #

O - Training 25:00 [4] 3.0 km (8:20 / km)
shoes: WALSH (White Lace)

O - Training 50:00 [4] 7.14 km (7:00 / km)
shoes: WALSH (White Lace)

Monday Jun 22, 2009 #

O - Training 1:38:00 [4] 13.07 km (7:30 / km)
shoes: WALSH (White Lace)

Sunday Jun 21, 2009 #

Core Stability 20:00 [2]

Saturday Jun 20, 2009 #

Run race 16:11 [5] 5.0 km (3:14 / km)
shoes: Asics

Friday Jun 19, 2009 #

Run 37:44 [2] 7.23 km (5:13 / km)
shoes: Asics

Lil easy run

Thursday Jun 18, 2009 #

Cycling 28:00 [3] 11.0 km (23.6 kph)

TASS S&C 1:25:00 [2]
shoes: Asics - Nimbus 10

Good session - Full new programme. Mixing speed-strength work in with my strength-speed work. Still not as reactive as a couple of months ago :( Back to squatting though, nice.

Monday Jun 15, 2009 #

Core Stability 20:00 [1]
(injured)

C • Whassup??? 3

Sunday Jun 14, 2009 #

Core Stability 20:00 [1]
(injured)

Saturday Jun 13, 2009 #

Core Stability 10:00 [1]

Cricket 30:00 [1]

WE WON! YEAH!

Friday Jun 12, 2009 #

Note

Eurgh horrible exams

Thursday Jun 11, 2009 #

Cycling 28:00 [2] 10.0 km (21.4 kph)

TASS S&C 1:10:00 [2]

TASS session, good - can now clean reasonably (still hit myself in the neck though). Twinged my calf doing some strides at the end, not sure how serious it is yet.

Wednesday Jun 10, 2009 #

Cycling 30:00 [2]

Off to revision... I'm so cool

Ergo 15:00 [4]

Little session Greg said would be nice

Core Stability 20:00 [2]

Standard TASS programme

Tuesday Jun 9, 2009 #

Run warm up/down 17:00 [3] 4.17 km (4:05 / km)
shoes: Asics

Run intervals 18:00 [5] 5.4 km (3:20 / km)
shoes: Asics

Squares and triangles - not a very hard session, tried to push it along a bit, especially on the hills.

Run 19:57 [2] 3.77 km (5:18 / km)
shoes: Asics

Monday Jun 8, 2009 #

Run 42:09 [3] 9.64 km (4:22 / km)
shoes: Asics - Nimbus 10

Active Recovery - Slower than normal, calves suffered in yesterday's session. Saw some rabbits, one was friendly and I called him custard.
C • yum 2

Core Stability 20:00 [2]

Sunday Jun 7, 2009 #

Run warm up/down 16:00 [3] 4.0 km (4:00 / km)
shoes: Asics

Rocked up to AFD..... oooo yeah - This was the warm up

Run 12:00 [2] 1.0 km (12:00 / km)
shoes: Brooks Mach 9

Drills and Strides.

Run intervals 22:30 [5] 8.0 km (2:49 / km)
shoes: Brooks Mach 9

600m [90] 200m [90] x 10

6's = 1:49 - 1:41 - 1:45 - 1:48 - 1:46 - 1:46 - 1:47 - 1:48 - 1:48 - 1:43
2's = 33, 34, 33, 33, 33, 34, 33, 32, 33, 30

Run warm up/down 20:00 [2] 3.75 km (5:20 / km)
shoes: Asics

Core Stability 20:00 [1]

Saturday Jun 6, 2009 #

O - Training race 15:09 [5] *** 2.7 km (5:37 / km)
spiked:11/12c shoes: VJ Sexes

Bagshot forest sprint, nice course.

O - Training race 13:09 [4] *** 2.7 km (4:52 / km)
spiked:14/15c shoes: Asics

Urban Sprint Race, taking down lamp post numbers. Very good little area

Core Stability 10:00 [1]

Friday Jun 5, 2009 #

O - Training race 17:09 [5] *** 3.7 km (4:38 / km)
spiked:20/21c shoes: Asics

Good fun little race, well planned as well which is always nice

Run 23:00 [5] 2.5 km (9:12 / km)
shoes: Asics

"Sarah's Hills" except with no Sarah but with Julia.
I was shattered after them but Julia hadn't even been trying.
C • Haa 1

Run 21:30 [2] 2.94 km (7:19 / km)
shoes: Asics

Jog to and from the hill, past where they film Robin Hood apparently.

Thursday Jun 4, 2009 #

Core Stability 20:00 [2]

Wednesday Jun 3, 2009 #

Core Stability 30:00 [2]

So yeah I've never worked so hard in one day before on my learning, so I really did not feel like running at all.

Tuesday Jun 2, 2009 #

Cycling 31:00 [3] 11.0 km (21.3 kph)

TASS S&C 1:15:00 [2]
weight:64.5kg

Loooooong chat with Julz, then went on the force plate, jumped realllly high score of 44, didn't do this test last time. Then did my jump force test, got a ground reaction force of 40kg more than last time I was tested which was around 3/4 months ago so Rich was pleased with the improvement. Then got on and did the session.
C • :) 1
C • :) 1

O - Training race 23:18 [5] *** 4.8 km (4:51 / km)
spiked:22/24c shoes: WALSH (White Lace)

Yay Park Race!
Battersea Park (as in World Cup 2005). Very nice little bit of terrain, got some little technical bits. Reasonably pleased with how I ran, not perfect but okay.

Tested out new shoes, seem alright - not perfect but they will mould to me

Monday Jun 1, 2009 #

Run 39:40 [3] 9.68 km (4:06 / km)
shoes: Asics - Nimbus 10

Active Recovery.
Very hot but needed to get out of the house, took in my 3 normal hills and then ran up a hill I've never done before which took me 3 minutes. Awesome.

Core Stability 20:00 [2]

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