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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Run12 8:55:57 53.72 86.46 1298
  O - Race8 7:58:20 57.14(8:22) 91.96(5:12) 2472112 /140c80%
  O - Training14 7:57:45 43.47 69.96 1122136 /157c86%
  Warm up /down13 3:37:28 16.02 25.78 231
  Specific Drills1 1:00:00
  O - Sprint Training1 25:47 4.07(6:20) 6.55(3:56)
  TASS S&C1 25:00
  O - Sprint Race1 16:50 2.57(6:34) 4.13(4:05) 7713 /14c92%
  Total34 30:37:07 176.99 284.84 5200261 /311c83%

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Thursday Mar 31, 2011 #

5 PM

Run 39:17 [3] 7.61 km (5:10 / km)
ahr:138 max:162 shoes: Nimbus 12's

To/from/around Endcliffe

Warm up /down 19:39 [2] 1.97 km (9:58 / km)
shoes: Nimbus 12's

Drills and Strides

Run 20:00 [4] 5.47 km (3:39 / km)
ahr:172 max:183 shoes: Nimbus 12's

Can definitely tell that I have missed this faster stuff. However, saying that it did feel quite comfortable for most of the session. Good session anyway and a good way to build into the racing season.

Wednesday Mar 30, 2011 #

6 PM

O - Training 29:26 [3] 3.8 km (7:45 / km) +134m 6:35 / km

Hanging on Loxley slope. All in the right place. (as usual)
7 PM

O - Training 21:33 [3] 3.34 km (6:27 / km) +110m 5:32 / km

Collecting. Got chased by some dogs who were being "walked". They followed me and Kris for about a km. "Don't worry they are only barking because you are running" What!. Stupid dogs.

Tuesday Mar 29, 2011 #

6 PM

Run 16:51 [3] 3.02 km (5:35 / km)
shoes: Cumulus 12's

To/from Sprintervals

O - Sprint Training 25:47 [4] 6.55 km (3:56 / km)
ahr:170 max:182 shoes: Nimbus 12's

4 Sprintervals. Sheffield City Centre and close estates

Monday Mar 28, 2011 #

5 PM

Run 26:54 [3] 5.84 km (4:36 / km) +53m 4:24 / km
ahr:142 max:158

Specific Drills 1:00:00 [1]

Good to be back at drills again

Run race 2:04 [5] 0.8 km (2:35 / km)

800m time trial. Room for improvement
C • damn right 1

Sunday Mar 27, 2011 #

Event: The Don Morrison Memorial Edale Skyline
 
10 AM

Run 2:37:23 [3] 24.51 km (6:25 / km) +759m 5:34 / km
ahr:138 max:167

"Watching" the Edale Skyline with Tommy B. Got ditched by Pinker and GG at the start so we just made our own thing up. From Edale up Hollins Cross then round to Grindslow Knoll via Brown Knoll. Got bog-monstered. Badly. Beasant had to pull me out. Then we decided that the race was 3 hours long so we had plenty of time to bag the ammo box and then still see them. Unfortunatly, we got horrendously lost looking for the ammo box (ran up the wrong river) but some relocation and guesswork got us there in the end. Still we missed the leaders (as the race is "only" 2 hours 30) but we did get to cheer on Ba-Ba from Mushroom Garden to the Knoll. Anyway. Run was cool.

Saturday Mar 26, 2011 #

O - Training 38:00 [4]

5 Head to Head sessions on Burbage Mines. Tough stuff. Felt really in control apart from 2 places where it was all a little vague. Good fun.

Run 22:00 [3] 4.89 km (4:30 / km)

Down to GG's then around Burbage

Friday Mar 25, 2011 #

4 PM

Run 38:47 [3] 6.94 km (5:35 / km) +152m 5:02 / km
ahr:134 max:159 shoes: Cumulus 12's

Down and back from Bingham. Filming and messing about.

Thursday Mar 24, 2011 #

4 PM

Run 51:40 [3] 11.18 km (4:37 / km)
ahr:143 max:168 shoes: Nimbus 12's

Sunny! Down to Endcliffe for Elle's session. Elle had said not to do it though because of the testing yesterday so just did the drills and strides with the guys then finished off my 50 min run.

Warm up /down 11:09 [2] 0.68 km (16:24 / km)
shoes: Nimbus 12's

With the gang. Good chat as usual.

Wednesday Mar 23, 2011 #

5 PM

Run 30:00 [4]
shoes: Cumulus 12's

Physiological testing. No VO2 max this time luckily.

Run 20:00 [3]
shoes: Cumulus 12's

Easy round for clubnight shadowing and picking up controls.

Tuesday Mar 22, 2011 #

Run 30:00 [3]
shoes: Cumulus 12's

Jogged to and from Sprintervals. Then filmed the guys "orienteering". Some good footage.

Monday Mar 21, 2011 #

Note
(rest day)

Needed

Sunday Mar 20, 2011 #

11 AM

O - Race 37:22 [5] 8.23 km (4:32 / km) +97m 4:17 / km

BUCS relay

Saturday Mar 19, 2011 #

Event: BUCS Orienteering Championships 2011
 
12 PM

Warm up /down 11:10 [2] 2.07 km (5:24 / km) +46m 4:51 / km

O - Race 1:00:44 [5] 10.98 km (5:32 / km) +401m 4:41 / km

BUCS Individual
Missed 3.30-3.45 on one control. Bad times.
Must have been taking it easy as just came in ahead of Spongey who has been ill and wasn't really running that hard.

Thursday Mar 17, 2011 #

4 PM

Run 1:01:08 [3] 12.32 km (4:58 / km) +265m 4:29 / km
ahr:135 max:164 shoes: Cumulus 12's

Down to Endcliffe Park for an easy run with Elle and the boys. Good to get some ShUOC chat after Portugal. Missed out on a lot of stuff.

Warm up /down 19:49 [2] 1.76 km (11:16 / km)
shoes: Cumulus 12's

Drills and strides

Tuesday Mar 15, 2011 #

9 AM

Run 10:00 [3] 2.0 km (5:00 / km) +34m 4:37 / km

Jogged out to the start

O - Training 19:28 [4] 4.99 km (3:54 / km) +57m 3:41 / km
spiked:15/18c

Evora Sprint Training. Seriously cool town. Much better with planning ahead than I normally am with sprint.

Warm up /down 10:00 [2]

Running drills and plyometrics with World Champion Matthias Muller.
4 PM

O - Training 49:34 [3] 8.66 km (5:43 / km) +154m 5:15 / km
spiked:3/3c

Back down in Faro for some dune O. Tired and demotivated. Spot of fartlek on the way back

Monday Mar 14, 2011 #

11 AM

O - Training 27:09 [3] 4.51 km (6:01 / km) +116m 5:20 / km
spiked:4/6c shoes: WALSH 3

Corridor Training

O - Training 30:00 [3] 4.4 km (6:49 / km)
spiked:11/12c shoes: WALSH 3

The Circle. Contour only no compass.
3 PM

O - Training 35:00 [3] 5.83 km (6:00 / km)
spiked:3/5c shoes: WALSH 3

Wet wet wet. Contour only

Sunday Mar 13, 2011 #

10 AM

O - Race race 1:59:26 [5] *** 18.3 km (6:32 / km) +535m 5:42 / km
spiked:16/27c shoes: VJ Sexes

Long distance WRE.
Bad start. Tough and green (slow terrain). Didn't really get into the map properly and then lacked confidence and control in my orienteering. Smashed into the wall at the end.

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

Saturday Mar 12, 2011 #

11 AM

O - Race 32:56 [5] 8.1 km (4:04 / km) +126m 3:46 / km
shoes: VJ Sexes

Middle distance

Warm up /down 8:19 [2] 1.9 km (4:23 / km) +5m 4:19 / km

WU

Warm up /down 10:50 [2] 1.58 km (6:51 / km) +12m 6:36 / km

WD(night sprint later)
8 PM

O - Training 26:47 [3]
spiked:18/19c

Night Sprint.
Forest section (tough Light Green), then short urban section.
Took it very easy.

Warm up /down 15:00 [2]

Friday Mar 11, 2011 #

Event: International Meeting of Arraiolos
 
10 AM

O - Training (Sao Bartolomeu do Outeiro) 48:35 [3] 9.19 km (5:17 / km) +173m 4:50 / km
ahr:147 max:168 spiked:12/14c shoes: VJ Sexes

Long (slow in group with all SNO guys)

Warm up /down 14:18 [2] 1.7 km (8:25 / km) +23m 7:52 / km
ahr:129 max:159

WD and messing about filming stuff

Thursday Mar 10, 2011 #

11 AM

O - Training 40:00 [3] *** 5.2 km (7:42 / km)
spiked:6/8c shoes: VJ Sexes

Middle distance training. Map not so good, tired.
7 PM

O - Training 34:44 [4] 7.58 km (4:35 / km) +101m 4:18 / km
ahr:172 max:183 spiked:24/27c shoes: VJ Sexes

SNO Night Champs
Dice start, messed up the first control very badly. Should have chosen a much safer route. Then got to chase the group for the rest of the course. Actually quite enjoyed this night orienteering. 1st - Muller, 2nd - GG, 3rd - Pal, 4th - Myself.

Wednesday Mar 9, 2011 #

10 AM

Run 9:53 [3] 1.88 km (5:15 / km) +36m 4:48 / km

Taking a rest day but we drove out to a nice little town and I just couldn't face sitting in the car whilst everybody else ran. Calf tight still - maybe shoe choice over the last few days meaning it has to do more stability work than normal. Will switch to my heavier and firmer shoe and see if it makes a difference.
5 PM

TASS S&C 25:00 [2]

Core training with Spud and Oleg

Tuesday Mar 8, 2011 #

10 AM

O - Race 1:18:23 [5] 17.58 km (4:28 / km) +296m 4:07 / km
spiked:27/30c

Long Race (POM DAY 4)
KNACKERED. Calf hurts

Warm up /down 8:33 [2] 1.28 km (6:41 / km) +16m 6:17 / km

WD

Warm up /down 7:00 [3] 1.2 km (5:50 / km) +9m 5:38 / km

WU

Monday Mar 7, 2011 #

1 PM

O - Race race 39:02 [5] *** 6.1 km (6:24 / km) +220m 5:25 / km
spiked:19/26c

Going well until control 17 (lost a little on 1 and on 9) confidence and detail / execution AP control. Then crashed after it, lost all flow and dropped around 5 minutes on 3 controls.

Warm up /down 20:00 [2]

8 PM

O - Sprint Race race 16:50 [5] 4.13 km (4:05 / km) +77m 3:44 / km
ahr:181 max:191 spiked:13/14c

Night Sprint
Missed 1 as I could not see it in the dark. Think I got all but 1 route choice correct. Maybe I got a 45/55 wrong as well.

Sunday Mar 6, 2011 #

10 AM

Warm up /down 15:25 [2] 2.48 km (6:13 / km) +71m 5:27 / km

Warm down

O - Race race 39:04 [5] 8.07 km (4:50 / km) +138m 4:28 / km
spiked:24/27c

POM Day 2 - Middle Distance
Still running hard, made 1 big mistake (4 min). Didn't get to where I should have been. Small mistakes not taking enough time to check exactly my route.

Warm up /down 13:55 [2] 2.97 km (4:41 / km) +19m 4:32 / km

Jog down to the start (wu)
3 PM

O - Training 19:01 [3] 3.47 km (5:29 / km) +48m 5:08 / km
ahr:147 max:173 spiked:14/15c

Model event - Training, 1 leg slow : 1 leg fast
Plan ahead on the slow leg

Saturday Mar 5, 2011 #

Event: Portugal O' Meeting 2011
 
1 PM

Warm up /down 17:21 [2] 3.19 km (5:26 / km) +30m 5:12 / km

O - Race 1:11:23 [5] *** 14.6 km (4:53 / km) +660m 3:59 / km
spiked:26/30c

POM Day 1. Long
Went hard from the start. Good race, lost time in the circle 3 times and then was hesitant on 1 control (probably running too fast). Time lost in circle because of not knowing exactly where I was went I went into the detail. - Stuff I should have learnt from my JWOC training last year.

Friday Mar 4, 2011 #

1 PM

O - Training 38:15 [3] 5.71 km (6:42 / km) +171m 5:50 / km
ahr:150 max:171 spiked:14/15c

Model training. Still not feeling 100% so took it slowly and just cruised round control picking and trying to learn about the map.
3 PM

O - Training 20:13 [3] 3.28 km (6:10 / km) +58m 5:40 / km
ahr:150 max:181 spiked:12/15c

Training on model map. Faster paced than the morning and consequently a bit more scrappy. No big mistakes though so good confidence.

Thursday Mar 3, 2011 #

Note

Travel time

Wednesday Mar 2, 2011 #

Note
(rest day)

Tuesday Mar 1, 2011 #

Note
(rest day)

Don't feel ill but then also don't feel right. Want to run and train well in Portugal so just taking it easy

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