Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Sep 30, 2016:

activity

time

miles

Run

30:41:04

208.89

(8:49)

336.18

(5:29)

O - Training

2:35:17

11.68

(13:18)

18.8

(8:16)

O - Race

1:48:15

12.32

(8:47)

19.83

(5:28)

O - Night

1:28:48

8.02

(11:05)

12.9

(6:53)

Warm up /down

1:11:21

3.67

(19:28)

5.9

(12:06)

Total

37:44:45

244.58

(9:16)

393.61

(5:45)

2:06

0:00

» now

Friday Sep 30, 2016 #

3 PM

Run 1:17:41 [2] 14.6 km (5:19 / km)
ahr:135 max:159 shoes: Mizuno Wave S 2 (Blue Green)

Up to Vettakollen then back a straighter route on some small paths, bit wet up at the top of the climb but then very nice lower down.

Thursday Sep 29, 2016 #

6 PM

Run 1:20:50 [2] 15.2 km (5:19 / km)
ahr:131 max:150 shoes: AG1B

Easy run, getting dark in the forest by just past 7

Wednesday Sep 28, 2016 #

8 PM

O - Night 26:44 [4] 4.3 km (6:13 / km)
ahr:165 max:181 shoes: Inov8 190

Night Orienteering continues.
Improvement again on last week, no big time losses but still pretty consistently uncertain around a lot of the control circles. Not a lot of time lost today I think, although I still will have been schooled by the locals, hopefully by less of the young locals though.

Run 46:48 [2] 9.0 km (5:12 / km)
ahr:126 max:141 shoes: Mizuno Wave Sayonara 2 White

Before and after the orienteering. Ended up a lot more of the roads than intended as my light died on the way out to the forest, thankfully before I had got out of the safety of the streetlights.

Warm up /down 6:24 [2] 0.6 km (10:40 / km)
shoes: Inov8 190

Tuesday Sep 27, 2016 #

5 PM

Run 1:21:52 [2] 14.6 km (5:36 / km)
ahr:125 max:150 shoes: Mizuno Wave S (Blue 2 Bays)

Easy. Got hiccups on the run, irritating.

Monday Sep 26, 2016 #

5 PM

Run 1:31:06 [2] 14.0 km (6:30 / km)
ahr:122 max:150 shoes: Mizuno Wave Sayonara 2 (M1)

Easy run with Cherry

Sunday Sep 25, 2016 #

9 AM

O - Race 1:03:58 [5] 12.53 km (5:06 / km)
ahr:182 max:190 shoes: VJ Bold SM 15

SM Relay First Leg
This was quite fun but I was not particularly brilliant. Kept making small mistakes the whole time but luckily the front was also making the same mistakes so I was able to run myself back each time. Eventually my luck ran out and I lost 1 minute on a control where the front didn't lose any time, and then I had a fairly uncomfortable last loop attempting to catch the front again.

Run 23:03 [2] 3.2 km (7:12 / km)
shoes: VJ Bold SM 15

Warm up /down 21:00 [2] 2.4 km (8:45 / km)
shoes: VJ Bold SM 15

Saturday Sep 24, 2016 #

11 AM

O - Training 45:01 [2] 6.4 km (7:02 / km)
ahr:136 max:151 shoes: VJ Bold SM 15

Getting in the SM groove, little bit unstable, but rectifying it all by the end of the training. Terrain is a bit heavier than I expected, with quite big variations in runability.

Run 10:32 [2] 2.1 km (5:01 / km)
shoes: VJ Bold SM 15

Jogging with some strides

Friday Sep 23, 2016 #

5 PM

Run 44:01 [2] 10.1 km (4:21 / km)
ahr:131 max:141 shoes: Mizuno Wave S 2 (Blue Green)

Easy run, flat and good surface

Thursday Sep 22, 2016 #

7 PM

Run 39:19 [2] 7.8 km (5:02 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Easy run

Wednesday Sep 21, 2016 #

9 AM

O - Training 1:01:39 [2] 5.8 km (10:38 / km)
ahr:126 max:149 shoes: Icebug (NightHawk)

Pairs training with Anders Vister, then solo.

Warm up /down 9:50 [2] 1.0 km (9:50 / km)
shoes: Icebug (NightHawk)

8 PM

O - Night 30:31 [4] 4.1 km (7:27 / km)
ahr:155 max:174 shoes: O-Roc

Harry Lagrets #2 - Events with night o karma.
Control 2, get almost to the flag, see the flag, decide that the pile of stones the flag is on is too big to be my control, go and do some extra distance, come back and register. -60s
Control 3, look for massive green area, discover stone and not massive green area, ignore stone and look for green area, find hill and cliff, turn around and find control. -30s
Control 5, run down slope expecting to find a cliff, find a cliff but also another unexpected cliff, stand still trying to work out everything, decide that all is hopeless and head down the slope to relocate, bump into control. -something but could have been worse/better. Unsure if I am even with karma or not.

Run 16:00 [2] 2.5 km (6:24 / km)
shoes: O-Roc

Warm up /down 8:00 [2] 0.3 km (26:40 / km)
shoes: O-Roc

Tuesday Sep 20, 2016 #

6 PM

Run 1:21:52 [2] 15.7 km (5:13 / km)
ahr:134 max:155 shoes: AG1B

Nice run out to Ullevålseter. Came back a new route, which was quite nice.

Monday Sep 19, 2016 #

2 PM

Run 1:41:36 [2] 17.4 km (5:50 / km)
ahr:124 max:148 shoes: Mizuno Wave Sayonara 2 White

Easy run with Tim Robertson out in Fossum land. Very nice.

C • Fossum 1

Sunday Sep 18, 2016 #

12 PM

O - Race 44:17 [5] 7.3 km (6:04 / km)
ahr:177 max:185 shoes: VJ Bold SM 15

District Champs 1st Leg
Found myself in a very small group at the first control, and then was alone from the third control until the third last. Pretty stable run, but some micro routechoice decisions that I think I did poorly on, but executed them well.

Run 24:27 [2] 4.0 km (6:07 / km)
shoes: VJ Bold SM 15

Warm up /down 14:00 [2] 0.5 km (28:00 / km)
shoes: VJ Bold SM 15

Saturday Sep 17, 2016 #

11 AM

Run 1:45:41 [2] 19.4 km (5:27 / km)
ahr:138 max:170 shoes: Mizuno Wave S 2 (Blue Green)

Vettakollen Direct and then along the top to the road junction, let Cherry make his own way back here, and I ran to Ullevålseter via some small ski paths, bit wet but very nice and wild, quite a long way to get out here regularly though, back standard way ish.

Friday Sep 16, 2016 #

5 PM

Run 1:03:01 [2] 12.3 km (5:07 / km)
ahr:135 max:154 shoes: Mizuno Wave Sayonara 2 White

Easy run. Sognsvann, then under the power lines for a loop, and back

Thursday Sep 15, 2016 #

6 PM

Run 1:00:41 [2] 12.0 km (5:03 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Out to watch Alan smash Nydalsløpet and so took my "indoor" shoes out in the expectation that it would be just nice tracks and roads. Ended up lost on the way there, had to jump over somebody's garden fence to get into the park and then got stuck in a marsh. Now shoes are outdoor shoes.

Wednesday Sep 14, 2016 #

10 AM

Run 29:20 [2] 5.4 km (5:26 / km)
ahr:127 max:147 shoes: Mizuno Wave S 2 (Blue Green)

Easy round the ski loop

9 PM

O - Night 31:33 [4] 4.5 km (7:01 / km)
ahr:165 max:179 shoes: Inov8 190

Night cup
Was not too bad to start with, then missed a small path, glasses fogged up, and I was just standing on a massive path peering into the sloping hillside in front of me wondering it I should be a sensible boy and find out where I was on this path, or just going in and seeing if I was lucky.

Bumped into some older orienteers on the hillside who asked me what control I was looking for them, I handed my map over and they were very grateful as they had found my control just 20 metres further away on the slope and now knew where they were. Good karma.

By this time my glasses had got unfoggy and I puntered along the long leg before doing reasonably fine on the last few controls, including the best 2 compass bearings I have ever done at night.

C • Good karma 4

Run 24:00 [2] 3.8 km (6:19 / km)
shoes: Inov8 190

Warm up /down 4:00 [2] 0.1 km (40:00 / km)

Tuesday Sep 13, 2016 #

5 PM

Run 1:26:23 [2] 14.6 km (5:55 / km)
ahr:124 max:150 shoes: Mizuno Wave Sayonara 2 White

Easy run with Cherry

Monday Sep 12, 2016 #

5 PM

Run 38:31 [2] 6.9 km (5:35 / km)
ahr:121 max:146 shoes: Mizuno Wave S (Blue 2 Bays)

Easy run

Sunday Sep 11, 2016 #

11 AM

Run 1:47:13 19.9 km (5:23 / km)
ahr:141 max:169 shoes: Mizuno Wave S 2 (Blue Green)

Up Vettakollen, past Fuglemyra then down the dirt road and on some gravel paths to Lille Åklungen, under the powerlines and up to Store Åklungen then back home. Pushed on a bit on the road sections where the footing is better, and pushed a little bit on the way home.

Saturday Sep 10, 2016 #

9 AM

Run 29:28 [2] 5.6 km (5:16 / km)
ahr:138 max:154 shoes: Mizuno Wave S 2 (Blue Green)

Pre breakfast easy

6 PM

Run 47:07 [2] 7.4 km (6:22 / km)
ahr:116 max:132 shoes: Mizuno Wave Sayonara 2 White

Easy run

Friday Sep 9, 2016 #

11 AM

Run 1:37:37 [2] 18.2 km (5:22 / km)
ahr:142 max:168 shoes: Mizuno Wave Sayonara 2 White

Yesterday was vest and shorts, today the rain and mist came in reducing visibility to maybe 50 metres. Not too cold though which was good.

Out to Sognsvann and then up Vettakollen. I had planned to then just touch the end of Lille Åklungen and then sort of come back via the trails I had run out on yesterday. Anyway, I managed to get completely confused as to which track I was on and ended up doing an unintentional bonus lap of a different lake before relying on my sense of direction to get me vaguely homeward. Ended up on some very nice tracks which I hadn't planned on using before hitting Sognsvann much lower down. On the way back from there did run through some fairly grim bits which I will be avoiding in the future (dodgy bit of Rivelin).

C • bum alley 2

Thursday Sep 8, 2016 #

11 AM

Run 1:20:22 [2] 16.0 km (5:01 / km)
ahr:142 max:164 shoes: Mizuno Wave S 2 (Blue Green)

Easy explore which ended up being a very nice run up to Ullevålseter and back. Mix of rocky trails and bigger paths

Wednesday Sep 7, 2016 #

Note
(rest day)

Tuesday Sep 6, 2016 #

7 AM

Run 51:26 [2] 9.1 km (5:39 / km)
ahr:126 max:145 shoes: Mizuno Wave Sayonara 2 White

Easy run pre breakfast with lots of people with various names

6 PM

O - Training 48:37 6.6 km (7:22 / km)
ahr:148 max:165 shoes: Inov8 190

Steadyish orienteering

Warm up /down 8:07 [2] 1.0 km (8:07 / km)
shoes: Inov8 190

Monday Sep 5, 2016 #

8 AM

Run 28:10 [2] 5.4 km (5:13 / km)
ahr:133 max:149 shoes: Mizuno Wave S (Blue 2 Bays)

Easy run

Sunday Sep 4, 2016 #

7 AM

Run 1:01:50 [2] 9.4 km (6:35 / km)
shoes: Mizuno Wave Sayonara 2 White

Easy run with Anne Margrethe up Vettakollen

C • make sure you bend your knees 1

4 PM

Run 46:15 [2] 7.7 km (6:00 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Easy run with AM again. Disturbed some nudists, soon it will be too cold for them though

Saturday Sep 3, 2016 #

8 PM

Run 53:55 [2] 10.5 km (5:08 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

The last time I ran with Anders Nordberg was WOC in Finland so it was really nice to be able to both start and finish with him today

Friday Sep 2, 2016 #

11 AM

Run 27:57 [2] 5.6 km (4:59 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Easy run, upper path to begin with then round the lake

6 PM

Run 39:07 [2] 6.78 km (5:46 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Easy run

Thursday Sep 1, 2016 #

2 PM

Run 43:53 [2] 10.0 km (4:23 / km)
ahr:143 max:161 shoes: Mizuno Wave Sayonara 2 White

Easy round 8.an

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