Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Nov 30, 2011:

activity	#	time	miles		km		+m
Run	22	18:30:44	126.24	(8:48)	203.17	(5:28)	2750
Specific Drills	4	3:43:22	6.32	(35:21)	10.17	(21:58)
Warm up /down	9	2:23:05	4.72		7.59
O - Training	3	1:37:15	10.81	(9:00)	17.39	(5:36)	523	30 /	38c	78%
General Fitness	2	1:15:00
TASS S&C	2	1:10:00
Cross Country	2	1:04:06	10.72	(5:59)	17.25	(3:43)	400
O - Night	1	47:39	3.37	(14:09)	5.42	(8:47)		11 /	20c	55%
O - Race	1	30:00
O - Sprint Training	1	26:59	3.71	(7:16)	5.97	(4:31)		21 /	22c	95%
Total	29	31:28:10	165.88		266.96		3674	62 /	80c	77%

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Wednesday Nov 30, 2011 #

Note

8.30 - Ran out of milk so had bread from breakfast, 4 slices with jam.
12.00 - 2 Cheese and Jam sandwiches, Banana, Pint of water
16.00 - 2 Pieces of honey on toast, Pint of water
19.30 - Plate of pasta, veg, sauce and cheese, Pint of water, Yoghurt

5 PM

Run 1:08:03 [3] 13.54 km (5:02 / km) +332m 4:29 / km
shoes: Cumulus 12's

Easy run with the gang around the roads in Fulwood - plenty of climb

Tuesday Nov 29, 2011 #

Note

8.00 - Muesli and Milk, Piece of Jam on Toast, Pint of water (Up earlier to get to the presentation on time)
1530 - 2 Cheese and Jam sandwiches, Banana, Pint of water, 2 Pieces of honey on toast, Orange
20.30 - Plate of pasta, veg, sauce and cheese, Pint of water, Yoghurt

C • don't tell me you eat the s... 7

6 PM

Run 42:16 [3] 7.29 km (5:48 / km)
shoes: Cumulus 12's

To and from Goodwin/Rockes House/Endcliffe Park

Warm up /down 8:09 [2] 0.92 km (8:52 / km)

Run intervals 36:00 [4] 9.28 km (3:53 / km)
shoes: Brooks Mach 9

First ShUOC interval session this year, indeed first "flat" intervals session in Sheffield as well. Feeling good, pushing the pace on with Rocke at the front.
1(1)2(1)3(90)4(90)5(2)4(90)3(90)2(1)1
Lapping the park in about 2 minutes, so decent pace and quite consistent with the distances as well.

Monday Nov 28, 2011 #

Note

Since Kris has stopped his food diary I have taken it upon myself to fill his large place. Will be brutally honest, down to every last piece of pasta.

Sooooo.
8.30 - Muesli and Milk, Piece of Jam on Toast, Pint of water
12.00 - 2 Cheese and Jam sanwiches, Banana, Pint of water
17.00 - 2 Pieces of honey on toast, Pint of water
19.30 - Plate of pasta, veg, sauce and cheese, Pint of water, Yoghurt

6 PM

Run 30:16 [3] 5.69 km (5:19 / km)
shoes: Nimbus 12's

Easy jog pre drills and then home again after.

Specific Drills 55:16 [1] 2.55 km (21:40 / km)

Another good session, ladders are back in now. Feeling less achy than in the first week but still a power sapping session

Sunday Nov 27, 2011 #

12 PM

Cross Country race 31:22 [5] 8.87 km (3:32 / km) +151m 3:15 / km
shoes: Brooks Mach 9

South Yorkshire XC, 4 laps of "2.5km"
Windy day so decided that pack running would be a good idea - couple of guys broke away almost as soon as we started but then a good group formed of about 8 people.

Once we had 2 laps at a reasonably steady speed I decided to push on a little bit and see what happened on the hill on the 3rd lap. I ended up almost running on my own for the rest of the race, followed initially by somebody and then gradually chasing down a Hallamshire guy. Got him at the end of the fourth and then pipped a guy on the line to take 3rd.

Pleased with how it went, felt reasonably comfortable and I should now get in the Sheffield BUCS XC team.

C • This is your 10km?! I take ... 2

Warm up /down 30:00 [2]

Fair bit of jogging etc before and a little bit afterwards. Some DYNAMIC stuff

Saturday Nov 26, 2011 #

Note
(rest day)

Calf not 100% happy, resting for SYXC

Friday Nov 25, 2011 #

12 PM

General Fitness 30:00 [2]

Had a good game today, team won 3-0 RESULT

Thursday Nov 24, 2011 #

1 PM

Run 40:59 [3] 6.84 km (6:00 / km)

Down to Elle's session and back

Run hills 27:38 [4] 5.37 km (5:09 / km)
shoes: Brooks Mach 9

2 by 2 min, 2 1mins and 2 30s hills.

Going well on the 2min and 1min but getting destroyed but to the amusement of everybody on the 30 s ones

Warm up /down 15:44 [2] 1.5 km (10:29 / km)

Tuesday Nov 22, 2011 #

Note
(rest day)

Knee not feeling great and I have some work on so just going to take it easy for a few days

Monday Nov 21, 2011 #

6 PM

Specific Drills 55:47 [1] 2.16 km (25:50 / km)

Drills - a brilliant session as always.

Run 18:00 [3] 3.0 km (6:00 / km)

To and from Drills

Sunday Nov 20, 2011 #

General Fitness 45:00 [2]

Football

Saturday Nov 19, 2011 #

11 AM

Run 48:51 [3] 9.65 km (5:04 / km) +214m 4:33 / km

Jooged it home from Buuuurbage

O - Race 30:00 [4]

Relays on Burbage mines, great. And a win for Street Rocke

Friday Nov 18, 2011 #

5 PM

Run 1:09:32 [3] 12.0 km (5:48 / km) +511m 4:47 / km
shoes: Nimbus 12's

Easy in Rivelin with the gang again

Thursday Nov 17, 2011 #

1 PM

Run 37:48 [3] 7.25 km (5:13 / km)
shoes: Cumulus 12's

To and from Endcliffe park. Longer route home via the LASH machine to get money for a large spook related item.

Run hills 25:23 [4] 5.3 km (4:47 / km)

8 by 90 seconds - focussing on turnover speed uphill. Good session, John going along well.

Warm up /down 20:00 [2] 2.6 km (7:42 / km)
shoes: Cumulus 12's

Drills/Strides/Jogging about

Wednesday Nov 16, 2011 #

Event: SY Night cup 2

6 PM

Run 44:33 [3] 8.17 km (5:27 / km)
shoes: Nimbus 12's

Easy run with Treb to start with. Spook discussions, then home from the O.

O - Sprint Training 26:59 [4] *** 5.97 km (4:31 / km)
spiked:21/22c shoes: Nimbus 12's

Sprint/Urban around Weston park and the uni campus. Not done much round the campus for a while so was good to get back. Comfortable but not perfect - stuff to work on come sprinterval time.

Warm up /down 10:00 [2]

Tuesday Nov 15, 2011 #

5 PM

Run 1:02:36 [3] 12.79 km (4:54 / km) +271m 4:25 / km
shoes: Cumulus 12's

A bit sore from drills yesterday and didn't really fancy intervals so went along to the athletics recreational run. They seem to run on a time that even ShUOC would call late.

L foot arch a bit sore.

Monday Nov 14, 2011 #

5 PM

Run 29:07 [3] 5.45 km (5:21 / km)
shoes: Nimbus 12's

Down to Hallam for 1-2-1 S&C, then up to Drills with Kris and then home.

Specific Drills 52:09 [1] 2.76 km (18:54 / km)
shoes: Nimbus 12's

Drills with lots of plyo again. Good session.

TASS S&C 30:00 [1]

General functional movement things. Tested on: lunges, calf raises, planks, press ups, and various strange things

Sunday Nov 13, 2011 #

2 PM

Cross Country 32:44 [5] 8.38 km (3:54 / km) +249m 3:24 / km

Oxford vs RAF cross country.
Tough time. Nice to go for a run though.

Warm up /down 15:00 [2]

Saturday Nov 12, 2011 #

12 PM

O - Training 29:54 [3] 5.45 km (5:29 / km) +150m 4:49 / km
spiked:14/20c

Both prologue courses around Shotover. Bit scrappy but going alright. Thinking about my orienteering at least, if not actually doing it properly all the time.

2 PM

O - Training 25:00 [4] 4.43 km (5:39 / km) +160m 4:47 / km
spiked:16/18c

The chase. Pairs start - opposite loops plus a final one. 15 second gaps between pairs, first to finish wins.

Great format for this kind of orienteering. Surprisingly well planned courses and plenty of excitement and a bit of pressure to get things right.

C • I just closed my eyes and s... 2

Friday Nov 11, 2011 #

5 PM

Run 1:12:37 [3] 12.65 km (5:44 / km) +585m 4:40 / km
shoes: Cumulus 12's

Easy with the gang, although reduced from normal. Wide range of conversation topics

Thursday Nov 10, 2011 #

3 PM

Run 33:50 [3] 5.68 km (5:57 / km)
ahr:141 max:162 shoes: Cumulus 12's

From Hallam to Endcliffe, around and then back to Cuddles'

Warm up /down 21:32 [2] 2.07 km (10:24 / km)
ahr:126 max:150 shoes: Cumulus 12's

Drills and strides

Run 10:00 [4] 2.83 km (3:32 / km)
ahr:176 max:185 shoes: Cumulus 12's

10 at threshold.
Good to be back.

Wednesday Nov 9, 2011 #

Note

Didn't fancy the long run today - still don't feel 100% ready for full training. Very close though.

5 PM

Run 55:07 [3] 10.41 km (5:18 / km) +269m 4:41 / km
shoes: Cumulus 12's

To and from gym/clubnight.
40.41 there, up to top of crooks, then down, along past ranmoor and round to the end of endcliffe park, back to Hallam with a little loop of the campus.
14.24 back. Steady - feeling a lot better after a good stretch.

TASS S&C 40:00 [2]

Glutes/Calves/Stretching/Core