Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jan 31, 2011:

	activity	#	time	miles		km		+m
	Run	29	27:36:26	194.58		313.15		3178
	O - Training	3	3:19:59	19.58	(10:13)	31.52	(6:21)		41c
	Specific Drills	3	2:34:04	3.88		6.24
	Warm up /down	10	2:11:03	7.81		12.57
	Circuits	1	35:00
	General Fitness	1	30:00
	Cross Country	1	27:08	4.7	(5:46)	7.57	(3:35)	145
	Total	34	37:13:40	230.56		371.05		3323	41c
averages - sleep:9 rhr:47

2:47

0:00

» now

Monday Jan 31, 2011 #

Note
rhr:46 slept:9.5

6 PM

Specific Drills 54:37 [1] 3.35 km (16:18 / km)
ahr:123 max:168 shoes: Nimbus 12's

Drills in the park as (now) usual. Good chat as (always) usual.

Run 35:19 [3] 5.95 km (5:56 / km)
ahr:135 max:156 shoes: Nimbus 12's

Easy jog afterwards with Rocke, Treb, Beasant. Good games as well..

Sunday Jan 30, 2011 #

10 AM

Run 2:00:38 [3] 17.6 km (6:51 / km) +712m 5:42 / km
ahr:148 max:185

Expecting a long run in Rivelin, instead got kidnapped by Eddie and taken to Kinder. From Snake Inn (basically) through the woods, up onto Kinder, Lunchbox, along Seal Edge to Ashop Moor, down at Blackden Barn, along Snake Pass to Hayridge Farm, back long towards Snake Inn then a lap of the woods to finish.

Saturday Jan 29, 2011 #

Note
rhr:48 slept:8.5

Mega stretching session yesterday.

11 AM

Run 45:37 [3] 7.85 km (5:49 / km)
ahr:144 max:176 shoes: Nimbus 12's

Chilly morning. Out with Beasant to Rivelin via Stables. Back from Coppice track. Definitely did not get shouted at by some farmer.

Run tempo 20:00 [4] 4.64 km (4:19 / km)
ahr:174 max:182 shoes: Nimbus 12's

Threshold in Rivelin. Got a bit lost as we did a bit of exploration

Run 15:38 [4] 3.0 km (5:13 / km)
ahr:162 max:178 shoes: Nimbus 12's

10 x 30s Hills on Coppice Track.

Warm up /down 3:00 [3] 0.4 km (7:30 / km)
ahr:161 max:178 shoes: Nimbus 12's

Friday Jan 28, 2011 #

Note
rhr:42 slept:7.0

Bad nights sleep but exam actually went alright this morning

6 PM

Run 53:01 [3] 10.16 km (5:13 / km) +291m 4:34 / km
ahr:143 max:175 shoes: Cumulus 12's

Nice run with Kris and Rocke. Good chat from 10 seconds in.
Kris and Rocke both stopped for good reasons after 35 but I carried on a little bit round Pondersoa doing a couple of quicker sections to get a little bit of speed going..

Thursday Jan 27, 2011 #

5 PM

Run 46:30 [3] 8.3 km (5:36 / km) +221m 4:57 / km
ahr:136 max:163 shoes: Nimbus 12's

Easy standard night loop. Probably need to start pushing the pace up a little to make sure that the HR is reasonable.

C • depends if it is a recovery... 1

Wednesday Jan 26, 2011 #

6 PM

Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Cumulus 12's

Easy down and back from clubnight..

Tuesday Jan 25, 2011 #

6 PM

Run 20:00 [5] 4.81 km (4:09 / km)
ahr:171 max:189 shoes: Nimbus 12's

5 - 4 - 3 - 2 - 1
1 min off between each.

Warm up /down 8:00 [2]

Run hills 5:00 [5]

Run 35:00 [3] 5.2 km (6:44 / km)
ahr:142 max:161 shoes: Nimbus 12's

Easy run..

Monday Jan 24, 2011 #

6 PM

Run 37:00 [3] 6.24 km (5:56 / km)
shoes: Cumulus 12's

Run after drills..

Specific Drills 48:46 [1] 2.89 km (16:52 / km)
shoes: Cumulus 12's

Drills in the park

Sunday Jan 23, 2011 #

Note
slept:9.0

10 AM

Run 1:54:51 [3] 20.18 km (5:41 / km) +597m 4:57 / km
ahr:144 max:165 shoes: Nimbus 12's

Reports of my falling are greatly exaggerated - Ralph Twain

Nice run up to the Headstone with Danger, Kris, Rocke. Out along the bottom of Rivelin via bum alley and home on top path.

Saturday Jan 22, 2011 #

Note
rhr:42 slept:9.0

11 AM

Run 58:58 [3] 9.86 km (5:59 / km)
ahr:136 max:166 shoes: Cumulus 12's

Out to Rivelin with Ash, Jones and Rocke. Jones and I got moaned at a lot for running slow - not bothered. Lost the falling over challenge very badly on the way home, spent most of my shower picking bits of rock and mud out of my elbow.

Run hills 36:46 [4] 7.31 km (5:02 / km)
ahr:150 max:178 shoes: Cumulus 12's

4 x (2,1,30) on Coppice. Nice. Nearly murdered by some landrovers though.

Warm up /down 8:22 [2] 0.55 km (15:13 / km)
ahr:119 max:142 shoes: Cumulus 12's

Drills and Skills. Not feeling very bouncy today.

Friday Jan 21, 2011 #

Note
rhr:50 slept:11.0

12 PM

General Fitness 30:00 [2]

Mighty ShUOC victorious again.
4 wins on the trot. Unbelievable scenes Jeff

5 PM

Run 1:11:00 [3] 12.45 km (5:42 / km) +294m 5:06 / km
ahr:144 max:168 shoes: Nimbus 12's

+Nice evening run with Kris, complaining Rocke, and Abrams..

Thursday Jan 20, 2011 #

10 AM

Run 38:22 [3] 7.36 km (5:13 / km)
ahr:148 max:167 rhr:42 slept:9.0 shoes: Cumulus 12's

Down and back to Endcliffe Park for Threshold.

Warm up /down 27:12 [2] 2.61 km (10:25 / km)
ahr:135 max:176

Wu+Wd. Drills skills strides.

Run tempo 34:00 [4] 8.47 km (4:01 / km)
ahr:172 max:188 shoes: Cumulus 12's

10 min Threshold - @ 3.36
24min of 1 hard ("5"km) 1 easy.

Wednesday Jan 19, 2011 #

O - Training 25:00 [3] 5.36 km (4:40 / km)
shoes: Nimbus 12's

Round Hallam

Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Nimbus 12's

Tuesday Jan 18, 2011 #

6 PM

Run 49:19 [3] 8.12 km (6:04 / km) +275m 5:12 / km
ahr:132 max:155 shoes: Cumulus 12's

Normal night loop with Kris.
+

Monday Jan 17, 2011 #

Specific Drills 50:41 [1]
ahr:120 max:162 shoes: Nimbus 12's

In Weston Park with a selection of ShUOCs finest.
Full drills - Hills - Strides

Run 29:17 [3] 5.31 km (5:31 / km)
ahr:135 max:156 shoes: Nimbus 12's

Jogging about.

Sunday Jan 16, 2011 #

6 PM

Run 1:30:54 [3] 16.84 km (5:24 / km)
shoes: Cumulus 12's

Very nice run back in Sheffield with Kris. Did our usual road loop from this year and joined it to last years. Good chat.

Saturday Jan 15, 2011 #

2 PM

Cross Country race 27:08 [5] 7.57 km (3:35 / km) +145m 3:16 / km
shoes: WALSH 3

Surrey League on Newlands Corner.

Started off steady and worked my way though to 5th for near the end of the 1st lap. Then pushed on, overtook the guy in 1st at the end of the 1st lap then just held on. Good win - I think the team won as well.

Warm up /down 15:00 [2] 3.0 km (5:00 / km)

Friday Jan 14, 2011 #

2 PM

Run 47:12 [3] 10.14 km (4:39 / km) +155m 4:19 / km
ahr:154 max:170 shoes: Nimbus 12's

Very easy run. Getting yesterday out of me and also getting ready for tomorrow. Bit damp again but very nice out in the park. Good bit of stretching in the evening.

Done far too much thinking about orienteering today.

Thursday Jan 13, 2011 #

3 PM

Run race 8:58 [5] 3.0 km (2:59 / km)
shoes: Brooks Mach 9

Time Trial. Wet and windy.
Lap 6 was tough.

Really pleased with this. Good place to work from and no longer have the "I should be able to run under 9 attitude". Now for the sub 16 5k (unsure when I will get the chance at this though)

C • Nice 5

Warm up /down 35:00 [2] 3.0 km (11:40 / km)

Wednesday Jan 12, 2011 #

6 PM

Run 24:37 [3] 5.01 km (4:55 / km) +99m 4:28 / km
ahr:147 max:164 shoes: Nimbus 12's

Went for a nice recovery run. Extremely gentle.

Tuesday Jan 11, 2011 #

6 PM

Run 38:41 [3] 7.64 km (5:04 / km)
ahr:146 max:171 shoes: Cumulus 12's

Run 31:02 [4] 7.45 km (4:10 / km)
ahr:170 max:184 shoes: Cumulus 12's

8 x 3 min (1 min off)
Cruising along just off 10km pace. Felt alright - getting pushed along a bit by this bloke who ran for the Irish Over 35s team. Looked like Marcus as well.

Warm up /down 6:00 [2] 0.7 km (8:34 / km)
shoes: Cumulus 12's

Short drills

Monday Jan 10, 2011 #

1 PM

Run 52:26 [3] 11.42 km (4:35 / km)
shoes: Nimbus 12's

Sunday Jan 9, 2011 #

Note
rhr:62

10 AM

O - Training 54:43 [3] *** 8.6 km (6:22 / km)
14c

Compass work

O - Training 34:41 [3] 4.93 km (7:02 / km)

Trains

Warm up /down 10:00 [2] 1.29 km (7:45 / km)

Saturday Jan 8, 2011 #

9 AM

Run 39:43 [3] 6.64 km (5:59 / km)
shoes: Cumulus 12's

Down to the local park for intervals

Warm up /down 12:29 [2] 1.02 km (12:14 / km)
shoes: Cumulus 12's

Drillssssssssss

Run 29:38 [4] 6.88 km (4:18 / km)
shoes: Brooks Mach 9

6 x 1km off 2 minutes alt pace
Threshold (3.21) 5k (3.11)
Good getting back to shape stuff and pace judgment.
Got screwed by the wind on rep 4 and excited on rep 3
3.18 - 3.11 - 3.15 - 3.14 - 3.21 - 3.11

1 PM

O - Training 21:57 [3] *** 3.9 km (5:38 / km)
12c

Attack Points

O - Training 26:31 [3] *** 4.17 km (6:22 / km)
9c

Bearings

O - Training 37:07 [3] *** 4.56 km (8:08 / km)
6c

"Talk O"

Friday Jan 7, 2011 #

7 PM

Run 41:15 [3] 7.53 km (5:29 / km)
shoes: Cumulus 12's

At TASS camp with "the boys". Round and round the lovely Aldershot, including taking in an unused floodlit rugby pitch.

Thursday Jan 6, 2011 #

1 PM

Run 1:33:14 [3] 14.69 km (6:21 / km)
shoes: Nimbus 12's

Off to catch up with Julz. Very nice chatty run. Took in some of the SE's finest orienteering areas - Frith Hill, Windmill Hill and nearly Mytchett. Very nice although a bit cold and wet.

5 PM

Circuits 35:00 [2]

Off to the gym for some circuits. Good stuff