Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m
Run	15	10:56:47	78.55	(8:22)	126.41	(5:12)	1967
O - Training	8	5:55:53	33.63	(10:35)	54.13	(6:34)	1519	7 /	9c	77%
Warm up /down	6	2:08:57	6.81		10.96
O - Race	2	1:42:20	10.89	(9:24)	17.52	(5:50)	143	15 /	20c	75%
O - Sprint Training	2	34:41	4.95	(7:01)	7.96	(4:21)	52	15 /	19c	78%
O - Sprint Race	1	14:00
Total	26	21:32:38	134.83		216.98		3681	37 /	48c	77%

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Thursday Jun 30, 2011 #

4 PM

O - Training 36:32 [3] 6.19 km (5:54 / km) +137m 5:19 / km
spiked:7/9c

Training on the way to Vuokatti, apparently Jukola 20something relevant.
Very nice little Finnish evening event.
HOT

Wednesday Jun 29, 2011 #

4 PM

Run 40:40 [3] 8.22 km (4:57 / km) +159m 4:31 / km
ahr:142 max:163 shoes: Cumulus 12's

Easy run with Scotia. Good chat

Tuesday Jun 28, 2011 #

10 AM

Warm up /down 30:04 [2] 4.96 km (6:04 / km)

Run intervals 20:36 [4] 5.07 km (4:04 / km)
ahr:174 max:192 shoes: Cumulus 12's

1.15 km loop @ 3.40 - 3.14 pace. *4 (2ish rest but variable)
Good relaxed fast running, alternating the lead with Scotia. Speed feels better than I thought it would.

Run 9:06 [5] 1.35 km (6:44 / km)
shoes: Cumulus 12's

Strides

8 PM

O - Training 32:42 [4] 5.4 km (6:03 / km)

Nice pensioner league event. Good to be out in the forest, lovely area as well. No misses in the circle today, just some hesitations on routes and a 30 second curve (bad compass). Better than at the weekend, good prep for Finland.

Monday Jun 27, 2011 #

Note
(rest day)

Rest day. Lots of stuff on the feet today, making paths through lovely Swedish countryside and then a long walk back from work

Sunday Jun 26, 2011 #

3 PM

O - Training 39:04 [3] 5.99 km (6:31 / km) +123m 5:55 / km

Good technical session with a proper focus for once. Run confidently on compass to clear features, improving but still quite a few hesitations. Few misses close to the control as well.

Warm up /down 23:53 [2] 4.0 km (5:58 / km)

To and from car

Saturday Jun 25, 2011 #

3 PM

Run 49:06 [3] 10.8 km (4:33 / km) +109m 4:20 / km
ahr:145 max:158 shoes: Cumulus 12's

Nice little outing to Tveta, round, then back an unusual way.

Friday Jun 24, 2011 #

Run 42:39 [3] 9.61 km (4:26 / km)
shoes: Cumulus 12's

"Steady" round some lake near Sodertalje. 10*6 strides

Thursday Jun 23, 2011 #

5 PM

Run 1:12:47 [3] 14.89 km (4:53 / km) +291m 4:27 / km
ahr:158 max:203 shoes: Cumulus 12's

Round the lake in Sodertalje. Pleasant.

Wednesday Jun 22, 2011 #

5 PM

O - Sprint Training 14:02 [4] 3.07 km (4:34 / km) +52m 4:13 / km
spiked:15/19c shoes: Cumulus 12's

Sprint training in Sodertalje.
Very nice, but typically Swedish

Warm up /down 15:00 [2]

Tuesday Jun 21, 2011 #

O - Sprint Race race 14:00 [5]

NORT 2.
2 mistakes on the first 2 controls. Woops.
Running well at the end though, better on the longer legs. Speed is good, need to work on acceleration and execution.

Warm up /down 25:00 [2]

Monday Jun 20, 2011 #

Run 32:40 [3] 6.0 km (5:27 / km)
shoes: Cumulus 12's

Easy run by a lake on the way to Gothenburg

Sunday Jun 19, 2011 #

Note

Ferry to Sweden

4 AM

O - Race 59:04 [5] *** 10.6 km (5:34 / km)
spiked:15/20c

Saving my best orienteering for the race that really mattered this trip. Excellent.
Felt good and in control the whole way. Much more disciplined that at any point this season so far, good speed control. Really disappointed to have missed by so much on the one control I lost focus on.
Feeling very positive about things.

Saturday Jun 18, 2011 #

Event: Salpa-Jukola 2011

8 AM

Run 32:12 [3] 4.4 km (7:19 / km) +76m 6:44 / km

Easy taper day session thing. 10 minutes of nice jogging, 15 minutes of drills and strides. Jog home. Loviisa, very nice place.

Friday Jun 17, 2011 #

12 PM

O - Training 46:52 [3] 6.0 km (7:49 / km) +265m 6:24 / km
ahr:142 max:168

Around the model event. Was very terrible.

Run 13:41 [3] 2.7 km (5:04 / km)

Thursday Jun 16, 2011 #

O - Training race 38:45 [5] 5.8 km (6:41 / km) +130m 6:00 / km
shoes: VJ Sexes

NORT Stage 1 - Qualification
"Middle distance style sprint"
The race was going alright, rushing a bit despite trying to focus on this. In the end this was what cost me. Rushing and missing the right detail until it was too late. Would have been tough to qualify but a race without my big misses would have put me very close. Lots learned today - which was the aim. A shame not to have been in the final as it looked like a course which I could have got a good performance on.

Wednesday Jun 15, 2011 #

2 PM

O - Training 20:33 [3] 3.57 km (5:45 / km) +64m 5:17 / km

Easy NORT model event training. Pretty bad, rushing even though I was just cruising round

Tuesday Jun 14, 2011 #

1 PM

O - Training 53:53 [3] 8.59 km (6:16 / km) +224m 5:33 / km
ahr:164 max:179

Relay training with GG and Scott. Some stupid rushing mistakes.

Monday Jun 13, 2011 #

2 PM

Run 48:40 [3] 10.09 km (4:49 / km) +297m 4:12 / km
ahr:135 max:152

Easy run from the Jukola hut. Very nice place, not quite as good as last year though but close.

Sunday Jun 12, 2011 #

9 AM

O - Training 1:27:32 [4] 12.59 km (6:57 / km) +576m 5:39 / km

Suunto games long.
Cruised.
Went for 3 fastest splits to see what is needed to be the best, 1 forest leg and 2 path runs. Won the path ones but lost the forest one by 4 seconds - I hope somebody else was playing the split game as I don't think I could have been any faster.

Warm up /down 10:00 [2] 2.0 km (5:00 / km)

Saturday Jun 11, 2011 #

11 AM

O - Race 43:16 [5] 6.92 km (6:15 / km) +143m 5:40 / km

Suunto Games Middle Distance
Some mistakes and then really began to feel the heat.

Warm up /down 25:00 [2]

Friday Jun 10, 2011 #

Note
(rest day)

Serious travelling. Finland via 6 hours in Sweden

Thursday Jun 9, 2011 #

1 PM

Run 15:00 [3] 3.0 km (5:00 / km)

Testing out for Ham half

O - Sprint Training 20:39 [4] 4.89 km (4:13 / km)

Test running for Frolics on Ham estate/riverside. Nice - very good area and even better when the kids are at school

Wednesday Jun 8, 2011 #

1 PM

Run 56:00 [3] 11.0 km (5:05 / km)

Tuesday Jun 7, 2011 #

8 AM

Run 33:07 [3] 7.23 km (4:35 / km) +67m 4:23 / km

Easy loop

Monday Jun 6, 2011 #

Note
(rest day)

Busy

Sunday Jun 5, 2011 #

Note
(rest day)

Busy

Saturday Jun 4, 2011 #

1 PM

Run 59:51 [3] 10.94 km (5:28 / km) +363m 4:42 / km

Thursday Jun 2, 2011 #

Run 50:00 [3] 7.0 km (7:09 / km)

Control site checking for Harvesters. Work to do

Wednesday Jun 1, 2011 #

4 PM

Run 1:20:42 [3] 14.11 km (5:43 / km) +606m 4:43 / km
ahr:139 max:164 shoes: Cumulus 12's

Just about still alive, despite the cows best efforts. I blame by meat-eating veal-loving co-runners for their anger. Rivelin, then up to the OTHER SIDE, Stannington, killer cow field, back down to Rivelin, Coppice, Stables, Home.

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