Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Run31 16:29:16 125.51(7:53) 201.99(4:54)
  O - Training11 9:19:43 47.49(11:47) 76.43(7:19)
  O - Race5 5:49:19 37.23(9:23) 59.92(5:50)
  Warm up /down14 3:14:22 8.95 14.4
  Terrain Running2 1:46:30 8.7(12:15) 14.0(7:36)
  O - Sprint Training1 27:00 2.86(9:27) 4.6(5:52)
  O - Sprint Race1 15:13 2.61(5:50) 4.2(3:37)
  Total40 37:21:23 233.35 375.54

«»
2:36
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Apr 30, 2016 #

11 AM

Run 14:40 intensity: (13:00 @2) + (1:40 @4) 2.6 km (5:38 / km)
shoes: Inov8 190

Warm up /down 15:00 [2]

12 PM

O - Race 39:59 [5] 6.52 km (6:08 / km)
shoes: Inov8 190

World Cup Middle
Solid if unspectacular.
A small miss and then a bigger miss early on meant grouping up. Felt in control and comfortable, everybody was working together while also doing their own things. I pushed on and lead the final part and felt good but not quite spot on with the navigation.
1 PM

Run 21:32 [2] 3.0 km (7:11 / km)
shoes: Inov8 190

Friday Apr 29, 2016 #

11 AM

O - Training 43:55 intensity: (33:55 @2) + (10:00 @3) 4.0 km (10:59 / km)
shoes: Inov8 190

Scouting the middle model map

Thursday Apr 28, 2016 #

Note
(rest day)

Travel to Poland

Wednesday Apr 27, 2016 #

6 PM

O - Training 52:11 [2] 6.93 km (7:32 / km)
shoes: Icebug (NightHawk)

Easy orienteering testing knee and body.
Some parts very nice, other parts a bit green

Warm up /down 9:33 [2] 0.6 km (15:55 / km)
shoes: Icebug (NightHawk)

Tuesday Apr 26, 2016 #

6 PM

O - Sprint Training 27:00 [4] 4.6 km (5:52 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Sprintervals with IFK

Run 23:00 [2] 4.0 km (5:45 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Monday Apr 25, 2016 #

12 PM

Run 43:20 intensity: (11:50 @2) + (31:30 @3) 10.0 km (4:20 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Gentle start then picked up the pace

Sunday Apr 24, 2016 #

11 AM

O - Race 46:26 [5] 6.7 km (6:56 / km)
shoes: VJ Bold SM 15

Swedish League Middle
Missed the first 2 controls, ran widerish on the long leg (past some unmarked OOB that was confusing), and missed the Gustav train. Damn.
Proceeded to orienteer distinctly sub par from then odd with occasional larger mistakes. Ran faster near the end where the forest got flatter, less green, and generally far more pleasant for orienteering.

Warm up /down 26:47 [2] 2.4 km (11:10 / km)
shoes: VJ Bold SM 15

Run 19:35 [2] 3.1 km (6:19 / km)
shoes: VJ Bold SM 15

Saturday Apr 23, 2016 #

Event: Swedish League, #3, lång / #4, medel (WRE), med publiktävling
 
12 PM

O - Race 1:55:26 [5] 17.0 km (6:47 / km)
shoes: VJ Bold SM 15

Swedish League Long
Green and steep in a lot of places, threw away a decent place with a stupid tiredness/switch off mistake near the end, otherwise was actually fairly alright, some slow routechoice decisions and some other minor issues.

Warm up /down 24:37 [2] 1.9 km (12:57 / km)
shoes: VJ Bold SM 15

Run 16:48 [2] 3.5 km (4:48 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Friday Apr 22, 2016 #

4 PM

Run 26:46 [2] 5.99 km (4:28 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Easy sunshine run

Thursday Apr 21, 2016 #

12 PM

Run 26:22 [2] 5.4 km (4:53 / km)
shoes: Mizuno Wave Sayonara 2 White

Warm up to the bird tower, warm down jog home after

Warm up /down 5:00 [2] 0.4 km (12:30 / km)
shoes: Mizuno Wave Sayonara 2 White

Run 34:00 [4] 9.8 km (3:28 / km)
shoes: Mizuno Wave Sayonara 2 White

Threshold 2 x 15 on 8:an
After managing to run twice in a row before breakfast it was only right that I restored balance to the universe and only just managed to start before midday.
Trail is a bit hillier than I thought, but I still feel that I was mostly at T intensity.
Nice to be going hard on some reasonable ground
6 PM

O - Training 27:59 [2] 4.5 km (6:13 / km)
shoes: Icebug (NightHawk)

Contour only training from Skatås

Run 13:00 [2] 2.5 km (5:12 / km)
shoes: Icebug (NightHawk)

Wednesday Apr 20, 2016 #

9 AM

Run 20:30 [2] 4.1 km (5:00 / km)
shoes: Mizuno Wave S 2 (Blue Green)

First on the hilly trail then back on the flat
6 PM

O - Training 1:28:55 [3] 11.5 km (7:44 / km)
shoes: VJ Supra 2015

Cool long distance training north of Gothenburg. Was pretty good in general, not so good where the terrain got steeper, felt like I was taking lots of extra height, also struggling a bit going up the hills into detail with distance judgement. Rest was all good.
Snapped both active ankles though, not cool.

Run 12:41 [2] 2.1 km (6:02 / km)
shoes: VJ Supra 2015

Tuesday Apr 19, 2016 #

9 AM

Run 18:20 [3] 4.4 km (4:10 / km)
shoes: Mizuno Wave Sayonara 2 White

Prebreakfast run on the flat
C • intense 1
6 PM

Run 20:30 [2] 3.0 km (6:50 / km)
shoes: Inov8 190

To start, back from finish

O - Training 40:00 [4] 6.6 km (6:04 / km)
shoes: Inov8 190

O Intervals with Eric and Mikael on Skatås

Warm up /down 5:00 [2]

Monday Apr 18, 2016 #

11 AM

Run 1:01:07 [2] 12.9 km (4:44 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Trying to find new paths. Out on the Skatås 18k track for a bit then cut off, ran up Getryggen and down the far side to join the 18k again. Followed this back to Skatås then home. Path is reasonable, allows faster running on an uneven surface but it is fairly muddy and wet in places.

Sunday Apr 17, 2016 #

10 AM

Run 13:05 [2] 2.5 km (5:14 / km)
shoes: VJ Bold SM 15

Wu jog

Warm up /down 16:45 [2]

O - Race 48:22 [5] 10.1 km (4:47 / km)
shoes: VJ Bold SM 15

Stigtomta Leg 5.
Went out on my own and just at the mass start of the youth and older women relay. Pretty sure I managed to avoid doing serious damage to any of them but some may have received some helpful pushes.

The terrain was pretty good and I tired to run fast, found the contours quite hard to be certain of in some places and the lack of codes next to the numbers was irritating. Lost time on 3 controls in a row, none of which I think were entirely my fault, mixture of extra green and non existent hills. Lost about 2 minutes here, and then a further minute on another 2 on the hillside by the arena.

Felt good at the end and really felt like I could push properly, while still having lots of control.

Jonas did a good race and we ended up in 6th place. Lots of good performances or parts of performances which is positive.

Run 26:35 [2] 4.7 km (5:39 / km)
shoes: VJ Bold SM 15

Saturday Apr 16, 2016 #

Event: Stigtomtakavlen / Stigtomtakavlen, öppna individuella motionsklasser
 
11 AM

Run 32:03 [2] 6.6 km (4:51 / km)
shoes: Cumulus 14

Ran to the Nacka masts, then into Sickla allé.

Terrain Running 46:30 intensity: (7:30 @2) + (39:00 @4) 7.0 km (6:39 / km)
shoes: VJ Bold SM 15

3x10min [3 jog] in the marsh by the masts and sections of surrounding forest. Got my eye scratched on the last rep, should of been wearing my glasses.
C • Have* 3
5 PM

Run 24:23 [2] 4.6 km (5:18 / km)
shoes: Cumulus 14

To and from Järlagården

O - Training 30:00 [2] 5.2 km (5:46 / km)
shoes: VJ Bold SM 15

From Järlagården
C • Romantic? 2

Thursday Apr 14, 2016 #

11 AM

Run 1:01:55 intensity: (35:55 @2) + (26:00 @5) 13.8 km (4:29 / km)
shoes: Mizuno Wave S 2 (Blue Green)

6x800 with 2 min jog on 8:an by Getryggen. Found a flat section which was helpfully 800 almost exactly. Was nice to be moving fast after some heavier terrain days

Warm up /down 10:30 [2]
shoes: Mizuno Wave S 2 (Blue Green)

Trying to get moving before getting moving

Wednesday Apr 13, 2016 #

11 AM

Run 29:30 [2] 6.2 km (4:45 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Easy jog out on the 5k from Skatås. Still trying to learn all the potential routes. Shorts out again
6 PM

O - Training 1:08:00 [2] 9.8 km (6:56 / km)
shoes: VJ Bold SM 15

3 loops with the GMOK day squad. Pretty solid in general, felt better in the terrain than yesterday

Warm up /down 16:00 [2] 1.8 km (8:53 / km)
shoes: VJ Bold SM 15

Tuesday Apr 12, 2016 #

10 AM

O - Training 42:00 intensity: (7:00 @2) + (20:00 @3) + (15:00 @4) 5.5 km (7:38 / km)
shoes: VJ Supra 2015

Great success, garmin has decided to work again for a bit.
Went orienteering with Thor and Lucas on Sandsjöbacka. Middle course, with some parts on the nice top, and some bits of the tougher slope.

Warm up /down 14:30 [2] 1.8 km (8:03 / km)
shoes: VJ Supra 2015

3 PM

O - Training 53:38 [2] 5.6 km (9:35 / km)
shoes: VJ Supra 2015

Torslanda Orienteering with Lucas

Warm up /down 2:24 [2] 0.3 km (8:00 / km)
shoes: VJ Supra 2015

Monday Apr 11, 2016 #

11 AM

Run 33:02 [2] 6.7 km (4:56 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Easy run, feeling alright. Sun out, shorts out, strange looks from the locals.

Sunday Apr 10, 2016 #

11 AM

O - Race 1:39:06 [5] 19.6 km (5:03 / km)
shoes: VJ Bold SM 15

Swedish League Long
Probably my best individual forest result in Sweden so far. 7th =, +3.21 to Albin
Good race in general, pushed hard on the first small loop and on the long leg where I managed to catch Olle. We then switched the lead a bit until the butterfly, saw William Lind on my second loop and tried to raise the pace once I was out of it, still together with Olle. We pushed pretty hard, except for maybe the steep river bank thing where we both decided that eating was a good idea. Just coming into the run-through we caught Denys and ran the last loop together with him.
Some time loss on some routechoices and a couple of wobbles into the circle but not much. Maybe could have pushed a fraction more in the middle section.
C • Solid weekend 4

Warm up /down 18:16 [2] 1.6 km (11:25 / km)
shoes: VJ Bold SM 15

1 PM

Run 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Bold SM 15

Post

Saturday Apr 9, 2016 #

Event: Swedish League, #1, sprint (WRE), med Brösarpssprinten / #2, lång (WRE), me
 
9 AM

Run 10:10 [2] 1.6 km (6:21 / km)
shoes: X-Talon (Alicante)

Morning jog with Jakkan and Eric
12 PM

O - Sprint Race (Swedish league) 15:13 [5] 4.2 km (3:37 / km)
shoes: X-Talon (Alicante)

Swedish League Sprint
Ran ok, took maybe a bit too much time deciding on how to do the long leg, then fluffed the longer leg on the second loop, and then ran around some forest on a routechoice because I thought it looked slow, apparently it wasn't.

Run 18:53 [2] 3.4 km (5:33 / km)
shoes: X-Talon (Alicante)

1 PM

Run 14:36 [2] 2.3 km (6:21 / km)
shoes: X-Talon (Alicante)

Jog with Nic

Friday Apr 8, 2016 #

11 AM

Run 43:50 intensity: (13:50 @2) + (30:00 @3) 10.1 km (4:20 / km)
shoes: Mizuno Wave Sayonara 2 White

Round 8:an, got a bit confused coming back through Skatås and ended up running a bit longer.

Thursday Apr 7, 2016 #

11 AM

Run 29:00 [2] 6.0 km (4:50 / km)
shoes: Inov 212 (blue)

Out into the forest

Terrain Running 1:00:00 intensity: (15:00 @2) + (45:00 @4) 7.0 km (8:34 / km)
shoes: Inov 212 (blue)

Finding out what the Gothenburg terrain is like, the marshes are wet and the hills are steep.
Elk count: 3
Not as cool as Kangaroos
6 PM

O - Training 42:54 [2] 5.4 km (7:57 / km)
shoes: Icebug (NightHawk)

Very slow orienteering

Wednesday Apr 6, 2016 #

10 AM

O - Training 1:10:11 [4] 11.4 km (6:09 / km)
shoes: Icebug Spirit II

Orienteering on Envättern

Warm up /down 25:00 [2] 3.4 km (7:21 / km)
shoes: Icebug Spirit II

Tuesday Apr 5, 2016 #

7 PM

Run 39:55 [2] 8.0 km (4:59 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Ran with Eric and Erik from Tveta

Monday Apr 4, 2016 #

5 PM

Run 1:02:49 [2] 11.6 km (5:25 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Same country, new city. Gothenburg, otherwise apparently known as "little London" because of how much it rains.

With Raffael and Eric round 8:an and up through some small paths

Sunday Apr 3, 2016 #

6 PM

Run 37:11 [2] 7.5 km (4:57 / km)
shoes: Mizuno Enigma 4 Aus

Very easy in the park

Saturday Apr 2, 2016 #

3 PM

Run 1:01:53 intensity: (46:30 @2) + (15:23 @4) 13.7 km (4:31 / km)
ahr:135 max:183 shoes: Mizuno Wave Aus

Baker Cup with Ranelagh, wu there, jog back to club house and then home.

Warm up /down 5:00 [1] 0.2 km (25:00 / km)

Friday Apr 1, 2016 #

4 PM

Run 1:06:15 intensity: (32:30 @2) + (33:45 @3) 14.3 km (4:38 / km)
shoes: Mizuno Enigma 4 Aus

Clockwise in the park

« Earlier | Later »