Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Sep 30, 2015:

activity	#	time	miles		km		+m
Run	27	17:37:59	134.71	(7:51)	216.79	(4:53)
Cycling	3	8:27:05
Warm up /down	13	3:55:28	18.33		29.5
O - Race	5	3:34:45	23.05	(9:19)	37.09	(5:47)
O - Training	4	2:01:14	11.89	(10:12)	19.14	(6:20)
O - Sprint Race	3	1:23:22	12.37	(6:45)	19.9	(4:11)
Terrain Running	1	42:00	4.1	(10:14)	6.6	(6:22)
Specific Drills	2	28:30	1.24	(22:56)	2.0	(14:15)
Total	37	38:10:23	205.69		331.03

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Wednesday Sep 30, 2015 #

9 AM

O - Training 30:08 [3] 5.6 km (5:23 / km)
shoes: Inov8 212 Aus

Pre running for Aus Schools relay

Warm up /down 1:30 [2] 2.2 km (41 / km)
shoes: Inov8 212 Aus

Tuesday Sep 29, 2015 #

9 AM

O - Training 29:12 [2] 5.3 km (5:31 / km)
shoes: Inov8 212 Aus

Pre running Aus Schools Indv.

Warm up /down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 212 Aus

Monday Sep 28, 2015 #

3 PM

Warm up /down 28:00 [2] 4.5 km (6:13 / km)
shoes: Mizuno Wave Aus

O - Sprint Race 10:09 [4] 2.8 km (3:38 / km)
shoes: Mizuno Wave Aus

Run for Hannah

Sunday Sep 27, 2015 #

1 PM

O - Race 36:37 [5] 6.2 km (5:54 / km)
shoes: Inov8 212 Aus

Aus Championships Middle
Still struggling to pick the best routes in the gold mining, taking too much climb and being uncertain mainly. However, felt better physically and got a bit of a move on in sections. 1 big miss near the end, probably not enough of a plan for the picture

Warm up /down 45:00 [2] 4.1 km (10:59 / km)
shoes: Inov8 212 Aus

Saturday Sep 26, 2015 #

Event: 2015 Australian Orienteering Carnival

3 PM

O - Race 37:07 [5] 6.7 km (5:32 / km)

Victorian State Champs Middle
First taste of Aussie gold mining orienteering.
In total it is of course different to anything I have been on before however there were some similarities to the army areas of the south east, the mix of some gorse bush stuff, along with close tree light green, and then contour features. However, there are also some far more intense mining contour features, both big and small, that are very different to stuff I have been on before. The trees are also different, and the ground is totally solid underfoot.

My race was ok, I was very scrappy into the circle on a number of occasions through not knowing what the control was on/what the feature should look like/both of those/being a bit terrible. But some bits were good and I did exactly what I wanted. It is going to be fun to improve over this week.

Also I was assured that it is far too cold to see snakes yet... Turns out a woman saw one while on her course today. Brilliant

Warm up /down 35:00 [2] 4.6 km (7:37 / km)

Friday Sep 25, 2015 #

2 PM

Run 53:48 11.3 km (4:46 / km)
shoes: Mizuno Wave Aus

With Peter and no Aussie guides. Ran from Melbourne Zoo through Royal and Princes Park then along the old Railway line to Merrin Creek and Fairfield before getting back home

Thursday Sep 24, 2015 #

Note

In Melbourne

9 AM

Run 35:29 [2] 6.0 km (5:55 / km)
shoes: Mizuno Wave Aus

With Matt, Max and Suki. Ran to Darebin park

4 PM

Run 48:59 [2] 8.8 km (5:34 / km)
shoes: Mizuno Wave Aus

With Matt, Pat and Peter. Down to Fairfield then along the Yarra. Saw lots of bats

Wednesday Sep 23, 2015 #

Note

Globe trotting

Tuesday Sep 22, 2015 #

12 PM

Run 30:33 [3] 6.5 km (4:42 / km)
shoes: Mizuno Wave Sayonara 2 White

Last run in the park for a while. Damp

Monday Sep 21, 2015 #

11 AM

Run 33:20 [3] 6.97 km (4:47 / km)
shoes: Mizuno Wave Sayonara 2 White

Park

Sunday Sep 20, 2015 #

Event: SM, stafett

11 AM

O - Race 1:08:30 [5] 12.0 km (5:43 / km)
shoes: VJ Bold SM 15

Swedish Champs Relay
Ahhh fairly average really. Feeling a bit fatigued bit I think that was more because I was on my own for most of the race.
Fell on the way to 1. Cut my knee. It hurt a fair amount and I lost focus and missed 1. Lost Albin here. Olle caught me at 2 and I guessed the next control would be unforked so when we got into the area I rushed in instead of double checking. Turned out it was forked and I only missed by a bit (map was a bit dodgy) but I got dropped still. Long leg to 5 I ran terribly in the middle off compass. From then I ran alright but not particularly speedy. Got caught by Jerker and Jonas at the run through. Tried to follow them but they were pulling away. Again went wrong on compass and they got out of side and then really missed on the 4th last on the slope. Peter caught me here so I focused hard and got the last couple, he has been a bit injured so I was confident I could get him in the sprint if needed. Team was 11th. 1st team 10th.

C • A cut on your knee!? 1

Warm up /down 48:00 [2] 6.0 km (8:00 / km)

Saturday Sep 19, 2015 #

Event: SM, medel, publiktävling

10 AM

Run 15:30 [2] 3.0 km (5:10 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Morning jog

2 PM

O - Race 40:54 [5] 6.89 km (5:56 / km)

Swedish Champs Middle. 18th
Good technical race although probably should have run under the line on the long leg. Otherwise it was good. Some small mistakes again but never much. Didn't really go fast enough today, didn't pick up the speed from quali despite the faster forest. Still decent. Nice to be not terrible

Friday Sep 18, 2015 #

10 AM

Run 14:45 [2] 2.8 km (5:16 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Morning jog

2 PM

O - Race 31:37 [5] 5.3 km (5:58 / km)

Swedish Champs Middle Qualification
Maybe the hardest race in orienteering to get to the final from? Anyway, made it through with 50 seconds to spare. The forest was a lot greener and wetter than expected. I was pretty good but struggled to focus after 15 minutes and began to make some small mistakes, luckily nothing major.

Run 37:00 [2] 4.1 km (9:01 / km)

Thursday Sep 17, 2015 #

5 PM

Run 50:28 [3] 10.3 km (4:54 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

10k Tveta track with Jakob.

Wednesday Sep 16, 2015 #

Note

Flying to Sweden

6 PM

O - Training 30:34 [3] 3.8 km (8:03 / km)
shoes: Icebug (NightHawk)

Back in Sweden. Did alright and then it got dark

Run 13:00 [2] 2.7 km (4:49 / km)
shoes: Icebug (NightHawk)

Tuesday Sep 15, 2015 #

11 AM

Run 49:21 11.2 km (4:24 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Out to the hill above the Ballet School

Warm up /down 9:44 [2] 1.5 km (6:29 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Monday Sep 14, 2015 #

1 PM

Run 1:01:00 [3] 13.93 km (4:23 / km)
shoes: Mizuno Wave Sayonara 2 White

Steady run in the park
Going to be trying to up the speed of these gradually

Sunday Sep 13, 2015 #

9 AM

Cycling 4:28:00 [2]
shoes: Giant

Out to the Surrey Hills. 106km
Bushy Park, Esher, Cobham then Hungry Hill, Unclassified Hill (Barnet Hill?), Pitch Hill, Holmbury Hill, Leith Hill, Ranmore Hill, Box Hill, Epsom, Kingston, Richmond Park.
Mostly winging it, only got lost on Winterfold, normally I don't run on the roads there.

Saturday Sep 12, 2015 #

Event: London City Race

10 AM

O - Sprint Race 49:17 [5] 12.5 km (3:57 / km)
shoes: Mizuno Wave S 2 (Blue Green)

City of London Race
Was not really very good in the first technical bit then did alright, then was again poor in the technical stuff near the end. Tried hard. Was fun

Run 25:00 [2] 3.6 km (6:57 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Decent warm up, again shoddy warm down

Warm up /down 12:00 [2]

Course 1 - ME - Splits

Friday Sep 11, 2015 #

Event: City Race Weekend: Night Sprint

11 AM

Run 30:15 [3] 6.6 km (4:35 / km)
shoes: Asics Hyper 33 (2) Blue

8 PM

O - Sprint Race 23:56 [5] 4.6 km (5:12 / km)
shoes: Mizuno Wave Sayonara 2 White

Imperial College Night Sprint
I got very lost on occasions

Run 29:00 [2] 5.0 km (5:48 / km)
shoes: Mizuno Wave Sayonara 2 White

Good warm up with Willy where we raced some people who wanted to run with us. Small victories.
Poor warm down, tired and hungry

Course 1 - Splits

Thursday Sep 10, 2015 #

11 AM

Run 1:06:15 16.1 km (4:07 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Into the park for intervals. Roasting, at +20, pretty tired afterwards, worked hard. Yoga pond woman was about, but not doing yoga, odd.

C • what is a yoga pond? 2

Warm up /down 7:00 [2] 0.7 km (10:00 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Wednesday Sep 9, 2015 #

10 AM

Run 1:03:20 13.3 km (4:46 / km)
shoes: Asics Hyper 33 (2) Blue

Longer run in the park

Warm up /down 4:00 [2] 0.6 km (6:40 / km)
shoes: Asics Hyper 33 (2) Blue

6 PM

Run 25:12 [2] 5.1 km (4:56 / km)
shoes: Mizuno Wave Sayonara 2 White

Evening in the park

Tuesday Sep 8, 2015 #

4 PM

Run 1:18:20 17.3 km (4:32 / km)
shoes: Mizuno Wave Sayonara 2 White

Kris Jones was in town for work, so went for a run and a dab of intervals in the park. Good times.

Warm up /down 6:00 [2] 0.5 km (12:00 / km)
shoes: Mizuno Wave Sayonara 2 White

Monday Sep 7, 2015 #

10 AM

Run 41:30 [2] 8.5 km (4:53 / km)
shoes: Mizuno Wave Sayonara 2 White

Specific Drills 14:30 [1] 1.0 km (14:30 / km)
shoes: Mizuno Wave Sayonara 2 White

6 PM

Run 28:50 [2] 6.4 km (4:30 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Evening sunshine run, park too myself once I got away from the roads. Lovely

Sunday Sep 6, 2015 #

9 AM

Cycling 3:01:05
shoes: Giant

80k out through Bushy Park, Esher, Cobham, Ockham, Ranmore Common, Box Hill, Epsom, Kingston, Richmond Park

Worked reasonably, 1 mechanical, 1 bike shop stop, 1 comfort break

Saturday Sep 5, 2015 #

12 PM

Run race 14:09 [5] 4.7 km (3:01 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Surrey Road Relays Wimbledon Park
Ran first leg, went with the leaders to start with and felt like I was working at a good pace. On the big climb let the first guy go and then pushed off the top to catch back up. Overtook him on the descent and worked hard to the finish. Felt pretty good.
Team finished 7th

Cycling 58:00
shoes: Giant

Run 22:30 [2] 3.2 km (7:02 / km)
shoes: Mizuno Wave S 2 (Blue Green)