Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Oct 31, 2009:

activity	#	time	miles	km	+m
Run	15	12:12:48	81.23	130.72	623
O - Training	8	6:25:59	31.27	50.32	100	35 /	39c	89%
Warm up /down	12	4:14:38	13.12	21.11
Circuits	2	1:12:00
Core Stability	2	40:00
Total	23	24:45:25	125.62	202.16	723	35 /	39c	89%

1:59

0:00

» now

Saturday Oct 31, 2009 #

Note

Spent the day training. Quality

C • gay training? 1

Friday Oct 30, 2009 #

Run 37:32 [3] 7.85 km (4:47 / km)
shoes: Asics

Thursday Oct 29, 2009 #

Run 32:28 [3] 6.26 km (5:11 / km)
shoes: Asics

casual recovery run. Was going to run up porter valley but was too dark, joined in the warm up on shuoc intervals then ran off and explored some roads. Ended up running back home past Ranmoor.

Wednesday Oct 28, 2009 #

Note
(rest day)

Right last full rest day.
Nearly finished JEC analysis.

Tuesday Oct 27, 2009 #

Note
(rest day)

Getting over this cough

Monday Oct 26, 2009 #

Note
(rest day)

Finishing some work

Sunday Oct 25, 2009 #

O - Training race 38:33 [5] 6.5 km (5:56 / km)
shoes: VJ Sexes

1st Leg.
Good stuff. In with the pack, made a few little mistakes but was good enough. Had to but in some effort after loosing about 40 seconds on a control (along with the leaders) in order to get back in the top. Finished in 8th place, 22 seconds down on 1st.

Saturday Oct 24, 2009 #

Note

I'm at the JEC long race... how am I doing?
Long

C • im confused... why do all t... 2

O - Training race 1:25:45 [5] 10.0 km (8:35 / km)
shoes: VJ Sexes

JEC Classic.
Very scrappy run. Slow. Very poor concentration at the end.

Friday Oct 23, 2009 #

Event: JEC 2009

O - Training race 17:43 [5] 3.5 km (5:04 / km)
shoes: WALSH (White Lace)

JEC sprint.
Good run apart from the mistake with route. Cautious at the start (maybe too much).
Running very well at the end. 1 second off Kybutterz on long uphill leg. Fitness isn't that bad then.

O - Training 25:00 [3]

Model event

Thursday Oct 22, 2009 #

Note

Going to JEC
Website

Wednesday Oct 21, 2009 #

Warm up /down 11:00 [2]
shoes: Asics - Nimbus 10

Run 22:00 [4] 2.0 km (11:00 / km)
shoes: Asics - Nimbus 10

6 x 40sec - sprint race pace
6 x 10 - short gentle hills max
4 x 10 - flat sprints max

Then form drills

Warm up /down 8:00 [2]

Drills

Run 7:00 [3]

Monday Oct 19, 2009 #

Note
(rest day)

Felt a bit weird during the night. Sort of a headache but not a headache. BUT I SOLDIERED ON AND MADE IT TO UNI. Decided not to do the km reps planned so sat at home and did some work :o . Then went discount tesco shopping but failed to find any discounts :(

C • discountz 1

Sunday Oct 18, 2009 #

Event: Compass Sport Cup Final

O - Training race 52:43 [5] *** 9.6 km (5:29 / km) +100m 5:13 / km
spiked:17/20c shoes: VJ Sexes

Compass Sport Cup.
Went quite well. No really big mistakes just 3 little tiny things.
Ran round on my own despite being surrounded by SYO. Quite pleased with that, maybe simulating a bit of pressure. Happy with the way I am orienteering, feel I am using my down time more effectively than last year, probably will be more of a test on a more technical area.
POSITIVE - Feel good and confident about JEC
Actually ran 11.46 according to GPS, will try and get route up

Warm up /down 25:00 [2]

Good quality warm down with the SYO crowd and Mark Bown Shuoc Bown Bown

Saturday Oct 17, 2009 #

Event: Sprint Training

O - Training (Endcliffe Village) 40:06 [5] 9.0 km (4:27 / km)
shoes: Asics

PRE-BREAKFAST SPRINT TRAINING!

Alright routes, good to be thinking quickly. Made a little mess up "punching the wrong control". Silly boy.

Warm up /down 18:00 [2] 3.0 km (6:00 / km)
shoes: Asics

Between prologue and chase and back home

Mens Open - Splits

Friday Oct 16, 2009 #

Core Stability 25:00 [1]

Banging em out between naps

Note
(rest day)

Getting a good day of rest in

Thursday Oct 15, 2009 #

Run 45:00 [3] 6.5 km (6:55 / km)
shoes: Asics - Nimbus 10

Casual Run to and from Rivelin. Met a slacker on the way there, wasting his gap year away. "Yeah I sent Oli an email this morning". Boy going nowhere

C • Who could that be?! 1

Run hills 25:00 [4] 3.0 km (8:20 / km)
shoes: Asics - Nimbus 10

6 reps in 2 sets. Ran off the top on a few and all the way to the top on some. Nice

about 35m climb

Note

Finally got a phone.
07946376468

Wednesday Oct 14, 2009 #

Run 36:17 [3] 5.07 km (7:09 / km) +453m 4:57 / km
shoes: WALSH (White Lace)

Run from Edale up to the top of Kinder Scout. Followed some stream valley all the way. Once on the top ran to the mushroom garden

Run 40:00 [4] 4.9 km (8:10 / km) +100m 7:24 / km
shoes: WALSH (White Lace)

Foxdals. 3 min, 1 min x 10. Through the worst terrain we could possibly find. Lost each shoe but managed to retrieve them both times. Got stuck climbing up sometimes and spent a lot of time sliding around covered in mud. At the end, GG and Kris decided I wasn't quite muddy enough so they helped me out.

C • By worst terrain you mean b... 2

Run 30:10 [3] 4.82 mi (6:16 / mi) +70m 5:59 / mi
shoes: WALSH (White Lace)

Homeward bound. Did a short burst up a hill, then dropped straight off the side. Still good terrain all the way till we hit the path

Tuesday Oct 13, 2009 #

Run 27:42 [3] 6.52 km (4:15 / km)
shoes: Asics - Nimbus 10

Good easy run down to track, which took a while to find, missed all the pedestrians. Felt like a real road runner, not good

Warm up /down 8:00 [2]

Run 24:00 [3] 6.0 km (4:00 / km)
shoes: Asics - Nimbus 10

Ran with Kris trying to run at threshold (around 3.25-3.30), this was difficult as there were loads of punters in the group who really varied their speed and some girl gave us some lip about chatting whilst doing reps.

I actually felt quite good despite running at close to 5k pace. However, it felt comfortable and I was able to speak. Only started to feel lactate building when I pushed on to overtake people and on the final 200m of the last rep when I tried to maintain the speed.

Good session.

C • Good work, especially in st... 1

Monday Oct 12, 2009 #

Warm up /down 17:00 [2]
shoes: Asics

Circuits 36:00 [3]
shoes: Asics

Getting some good guidance from Relder about how my glutes need to be better (basically)

C • yeh 3

Run 10:00 [3]
shoes: Asics

Note

Made a proper athletes meal

C • Nice work, what was on the ... 4

Sunday Oct 11, 2009 #

Warm up /down 11:21 [2] 2.08 km (5:27 / km)
shoes: Asics

Jog around the fields

Warm up /down 15:00 [1]

Drills

Warm up /down 5:02 [2] 0.9 km (5:36 / km)
shoes: Asics

Run 1:12:32 [3] 16.94 km (4:17 / km)
shoes: Asics

Progressive run

Run 14:00 [4] 4.0 km (3:30 / km)
shoes: Asics

leading to tempo

Saturday Oct 10, 2009 #

Warm up /down 17:14 [2] 3.0 km (5:45 / km)
shoes: Asics - Nimbus 10

Jog around the fields warming up.

Warm up /down 10:00 [1]
shoes: Asics - Nimbus 10

Drills - Even got to do Spiderman!

Warm up /down 8:44 [2] 0.8 km (10:55 / km)
shoes: Brooks Mach 9

Strides

Run 26:00 [4] 6.0 km (4:20 / km)
shoes: Brooks Mach 9

6 x 1km at Threshold Pace. In group with GG, Rod, Craney, Kris, HH, Doug, Poo boy. GG and Rod ran about 10 seconds quicker per 1km than the rest of us.
My 1km: 3.38 3.33 3.31 3.30 3.30 3.28.
Felt really good and comfortable.

Run hills 8:32 [5] 1.16 km (7:21 / km)
shoes: Brooks Mach 9

10 second hills, walk back down recovery x10 Ran just behind Doug and HH. Good apart from left glute/hip stuff playing up again on drive.

Warm up /down 17:00 [2] 2.5 km (6:48 / km)
shoes: Asics - Nimbus 10

Jog recovery

Run 17:00 [2] 2.5 km (6:48 / km)
shoes: Asics - Nimbus 10

Recovery run in the afternoon

Core Stability 15:00 [1]

Friday Oct 9, 2009 #

Run 1:13:30 [3] 14.21 km (5:10 / km)
shoes: WALSH (White Lace)

Run with GG and Kris before planning weekend. Nice general banter concerning mothers etc.
Started up at Redmires - Burbage Mines - Down Lady Cannings - Roman Road - Burbage Edge - Burbage Bridge - Stanage Edge - Stanage Pole - Through the woods - Car Park.
Wonderful views. Fantastic run.

Thursday Oct 8, 2009 #

Warm up /down 1:05 [2] 0.2 km (5:25 / km)
shoes: WALSH (White Lace)

Run 5:12 [3] 1.08 km (4:49 / km)
shoes: WALSH (White Lace)

Down to Bingham

Run hills 27:00 [5] 4.0 km (6:45 / km)
shoes: WALSH (White Lace)

Hill session. Schminty, Danger, Treb & Kris. On grass, pyramids. 30 - 60 - 90
Then did two more 30s with running off the top with Kris.

Warm up /down 7:12 [2] 1.27 mi (5:40 / mi)
shoes: WALSH (White Lace)

Run back with the lads discussing the awesomeness that is ShUOC and how we will dick on SYO, EUOC etc.

Wednesday Oct 7, 2009 #

Run 19:00 [3] 4.7 km (4:03 / km)
shoes: Asics - Nimbus 10

Up to eccy woods for the give it a go orienteering. Bumped into Kim on the way, luckily I was alright to keep running.

O - Training 19:58 [4] 3.22 km (6:12 / km)
shoes: Asics - Nimbus 10

Orienteering around eccy woods. Saw some rocks!

Run 57:00 [3] 11.4 km (5:00 / km)
shoes: Asics - Nimbus 10

Went for a little explore. Then a little bit more as I was enjoying it so much. Actually got some decent TIT on a run for once.
Went out of eccy woods along the football pitches and into Limb Valley. Ran behind the house then cut up and ran through the woods, eventually the path petered out and I ran along the side of the slope before being forced downwards by the vegetation. Crossed some marsh and the stream before running up the bridleway right to the top of the valley. Along the roads to the very top of Porter Brook and all the way down.
26 min from mid eccy to top of lint. 22min to get down porter brook.

C • for the record... 3

Warm up /down 5:00 [1]

With some mega stretching and pasta microwaving and milk drinking

Tuesday Oct 6, 2009 #

Warm up /down 18:00 [2] 3.59 km (5:01 / km)
shoes: Asics

Got a bit delayed so didn't go to track. Decided to go down to the hill session instead.

Run hills 26:38 [4] 4.74 km (5:37 / km)
shoes: Asics

Pyramids

Run 16:00 [3] 2.64 km (6:04 / km)
shoes: Asics

In the pouring rain. So alive! I love training

Monday Oct 5, 2009 #

Run 20:00 [2]
shoes: Asics

Warm up /down 33:00 [2]

including a plank off, some sprints, some jumps

Circuits 36:00 [4]

getting a good sweat on

Sunday Oct 4, 2009 #

O - Training race 40:18 [5] ***
spiked:18/19c shoes: WALSH (White Lace)

SHI Relay.
1st lef, good practice. Not hugely gaffled but spotted my split and hit it bang on. Made sure I visited all the controls by remembering how to count from 1 to 19, including the number 6.

Note

Felt a lot better illness wise today than yesterday, easy day tomorrow hopefully then back into some good training.

Saturday Oct 3, 2009 #

O - Training 1:05:53 [4] 8.5 km (7:45 / km)
shoes: WALSH (White Lace)

SHI Individual.
Alright run, quite clean but just not very fast. Hector caught me and it got me going a bit but just could not keep up. Beat him in however as he has a little wobble on the 2nd last control. Came 4th.

Thursday Oct 1, 2009 #

Warm up /down 19:00 [1] 3.0 km (6:20 / km)
shoes: Asics - Nimbus 10

Run 3:15 [5]
shoes: Asics - Nimbus 10

Run 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics - Nimbus 10

« Earlier | Later »