Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+m
O - Training	12	10:18:21	6.59		10.6			25 /	30c	83%
Run	5	4:04:16	15.66		25.2
Cycling	1	1:47:22	23.61	(13.2/h)	38.0	(21.2/h)	700
Fell Run	2	1:07:48	9.99	(6:47)	16.08	(4:13)	457
O - Sprint Training	2	1:04:10
O - Race	1	1:03:40
O - Sprint Race	1	22:34
Warm up /down	2	20:00
Total	23	20:08:11	55.85		89.88		1157	25 /	30c	83%

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Tuesday Jun 29, 2010 #

O - Training 50:00 [3]

Vester Thorup (West) and Bulbjerg

Nice to be back in the dunes, map and veg not so cool though. Not as bad as I remember though but the paths (when you find them) are really quick.

Monday Jun 28, 2010 #

Run 20:00 [2]

Easy recovery jog round the barracks.

Sunday Jun 27, 2010 #

O - Training 32:57 [5]

Middle Practice in Denmark.
Raced hard but felt quite tired and made some silly mistakes and a non manly route choice.

Saturday Jun 26, 2010 #

O - Training 48:40 [4]

Classic Practice in Denmark. Started hard but then got quite tired and dehydrated. So bailed it. Niccccccccceeeeeeeeeeeeeee

Friday Jun 25, 2010 #

O - Sprint Race 22:34 [5]

Sprint prep.
God awful map.

Sunday Jun 20, 2010 #

O - Race 1:03:40 [5]
shoes: VJ Sexes

Jukola relay.
Disappointed with how I ran. Got a bit of Jukola head and stopped being careful and having a plan. Poor compass direction as well.

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010

Note
(rest day)

Chillin and watching Venla

Friday Jun 18, 2010 #

O - Training 1:00:00 [3]

Trains in practice for Jukola. Saw a snake

Thursday Jun 17, 2010 #

O - Training 1:00:00 [3]

Jukola training

Wednesday Jun 16, 2010 #

Note
(rest day)

Travelling to Jukola

Tuesday Jun 15, 2010 #

O - Sprint Training 50:00 [3]

1st leg sprint practice. Good fun

Monday Jun 14, 2010 #

Fell Run 26:29 [3] 6.13 km (4:19 / km)
shoes: WALSH (White Lace)

Banter start!!!! Then jogged round. Maybe banter starting more races would be a good idea...

C • banter finishing is better 1

Sunday Jun 13, 2010 #

O - Training 1:05:14 [5] *** 10.6 km (6:09 / km)
spiked:25/30c shoes: WALSH 3

Culbin Long Training - 1:15000 map.
Feeling good, poor on the first green control. Sloppy in the final section with my direction. Terrain speed not quite as good as I would like but otherwise really pleased.

Saturday Jun 12, 2010 #

O - Training 30:00 [5]

Lossie Middle Qual Practice. Doing alright, was much better through the fine detail than last time but was still not perfect and was loosing bits of time. Generally happy though

O - Training 43:00 [4]
shoes: WALSH 3

Roseisle first leg rela practice. Dropped off in the green as I was off line and not aggressive enough, was catching everbody back up when we got to some controls in more green that we couldn't find (The hanger couldn't even find them when he went to collect them). Anyway some people lost motivation but I pushed on as there was still a group of us and it was good practice.

Friday Jun 11, 2010 #

Note
(rest day)

Calf not great so have it a rest. Watched the squad do some sprint practice.

Thursday Jun 10, 2010 #

O - Training 40:00 [3]

Lossie Fine O practice and then compass work. Calf was feeling bad and I got angry with how badly I was orienteering.

Wednesday Jun 9, 2010 #

O - Training 26:00 [3]
shoes: WALSH 3

Roseilse. Little warm up familiar thing. Not going very well, not really able to be in touch. Same problems as the others.

O - Training 26:30 [3]
shoes: WALSH 3

Middle race on Roseilse. Pushing but not 100%. Good splits comparison afterwards.

Tuesday Jun 8, 2010 #

11 AM

O - Training 47:00 [3]
shoes: WALSH (White Lace)

Long leg short leg course on Culbin. Good to be finally out orienteering. Scrappy in the circle, especially in the green. Will get better though. Picking the features in the white really well, feeling actually quite in control.

2 PM

O - Training 29:00 [4]
shoes: WALSH (White Lace)

Butterfly loop practice. Head to head with Peter and Sponge. Going well and picking the contours up. Really bunched up with us all basically the same through the central controls.

Monday Jun 7, 2010 #

Note
(rest day)

Early start (Eurgh 5). Nice chat with Hollie in Edinburgh, then birthday meal with Julia in Inverness.

Sunday Jun 6, 2010 #

6 PM

Run 36:15 [3] 8.5 km (4:16 / km)
shoes: Asics - Nimbus 10

Good pace.
Slight change of plan RE: going Scotland. Going v. early tomorrow.

Saturday Jun 5, 2010 #

6 PM

Run 1:22:11 [3] 16.7 km (4:55 / km)
shoes: Asics - Nimbus 10

Feeling tough. Good pace. Cheeky map geek of Svinklov as we went. Good chat as well, would Jess Ennis make a good gf?

C • Yes 1

Friday Jun 4, 2010 #

7 PM

Fell Run 41:19 [5] 9.95 km (4:09 / km) +457m 3:23 / km
shoes: WALSH (White Lace)

Castleton fell race. 2nd Place. Pushed hard on the hills and went for it on the descents.
17.10 to top of Loose Hill
31.40 (14.30) to top of Man tor
41.19 (9.39) to Finish
Around 30/20 seconds down on Stuart Bond who won.
Course record 40.24 (1994)

Warm up /down 10:00 [2]

Not feeling that good afterwards. Tough stuff

C • ... 1

Thursday Jun 3, 2010 #

Run 38:50 [3]
shoes: Asics - Nimbus 10

Nice cruise out with Kris. Hot hot hot. Sluggish

C • well, which is he, hot or s... 2

Wednesday Jun 2, 2010 #

Cycling 1:47:22 [3] 38.0 km (21.2 kph) +700m
shoes: Giant Defy 3.5

Helen took me out for a little easy ride. Sooooo much fun. Out towards Redmires, then back over past the top of Porter, Burbage Bridge, through some silly roads to Ladybower, Back through Riverlin to Broomhill. Fantastic

C • ... 2

O - Sprint Training 14:10 [5]

Round Endcliffe. Really needs remapping if we are going to keep using it every month.

Warm up /down 10:00 [1]

Tuesday Jun 1, 2010 #

5 PM

Run 40:00 [3]
shoes: Asics

Up Porter Brook past the lake for some intervals. Then bace ofc

Run 27:00 [5]
shoes: Asics

23x150m JWOC Sprint Prep. Cooooool
Legs not so good but was getting some decent speed up.
Nice to have Kris and Danger to run with.
Good chat as well.

C • don't go too mental... 1

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