Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Run	19	19:14:11	139.02	(8:18)	223.74	(5:10)
Cycling	4	4:20:00
O - Training	4	4:18:58	20.54	(12:36)	33.06	(7:50)
O - Night	4	3:35:04	21.28	(10:06)	34.25	(6:17)
Warm up /down	12	3:04:00	2.98		4.8
O - Race	2	2:08:58	15.16	(8:30)	24.4	(5:17)	540
Core Stability	3	1:25:00
O - Sprint Training	1	22:48	2.42	(9:25)	3.9	(5:51)
O - Sprint Race	1	13:48	2.24	(6:10)	3.6	(3:50)
Total	37	38:42:47	203.65		327.74		540

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Sunday Mar 31, 2013 #

2 PM

O - Race race 1:38:02 [5] 17.9 km (5:29 / km) +250m 5:07 / km
shoes: X-Talons 212

JK Long. 5th 3.18 down to Matt Speake. 3rd overall.
I feel positive about this. Physically I was good, I felt strong at the end and was running well. Technically, I was not so good. No strong vision and attackpoint on 6 and consequently missed at least 2.30. I also missed on 15 where I was taking on a gel and not bothering to look at the map. A little bit scrappy on some other controls. Need to stop, take on, then refocus on the orienteering. Mentally, I was ok. I tried hard to refocus after my big miss and gradually managed it. Good training.

Warm up /down 30:00 [2]

Day 3, Course 01 - Splits

Saturday Mar 30, 2013 #

1 PM

O - Race race 30:56 [5] 6.5 km (4:46 / km) +290m 3:53 / km
shoes: X-Talons 212

JK Middle. 1st.
Initially I was not so pleased with my run, I made a silly mistake on 3 and got the routechoice wrong (17) (through not taking the time to look ahead) near the end. However, the more I think about my run and do my analysis the more I realise that in general I ran very well. I am getting annoyed about being 5m L or R and normally that does not concern me so I actually did run well.

I missed on 3 because my direction judgement was off, my compass was off (no clear attackpoint also) and poor map interpretation. However, as in Portugal I realised that something was going wrong before it did massively which is good. The same happened on 9 but I was very close anyway.

Warm up /down 35:00 [2]

Day 2, Course 01 - Splits

Friday Mar 29, 2013 #

Event: JK 2013

1 PM

O - Sprint Race 13:48 [5] 3.6 km (3:50 / km)
shoes: X-Talons 212

JK Sprint. 4th. 29 behind Murray.
Disappointed with myself, it was a fairly simple area and I made mistakes. I was anxious in my orienteering, rushing through the stages without taking the time to make sure I was doing them properly (at least that is how I believe I felt).

In fairness I have not done any (serious) recent sprint training. In future if I wish to perform better I should be more serious with my training strategy beforehand.

Warm up /down 35:00 [2]

Day 1, Course 01 - Splits

Thursday Mar 28, 2013 #

5 PM

Run 36:54 [3] 5.94 km (6:13 / km)
shoes: Asics Hypers B&G

Easy run with Eric and some strides

Wednesday Mar 27, 2013 #

11 AM

Run 53:12 [3] 9.6 km (5:32 / km)
shoes: Asics Hypers B&G

Easy run with Eric in the Park

Tuesday Mar 26, 2013 #

Note

Flew back to London today for the JK

9 AM

Run 28:00 [4] 4.8 km (5:50 / km)
shoes: Asics Hypers

2 x 200m, 2 x 400m, 2 x 1.6km T, 2 x 200m.
Taper session, felt quite good, maybe ran a bit too fast on the last 200m.

Run 35:00 [3] 6.09 km (5:45 / km)
shoes: Asics Hypers

Sunday Mar 24, 2013 #

Note

Moved house today

Saturday Mar 23, 2013 #

Note

I tend to miss controls when I come over the top of hills/ridges and then down onto them. I need to focus when these controls come up to avoid losing time.

10 AM

O - Training 1:05:00 [4] 8.7 km (7:28 / km)
shoes: Icebug Spirit I

Relay training with SNO

Warm up /down 15:00 [2]

Thursday Mar 21, 2013 #

9 AM

Run 35:00 [3] 6.36 km (5:30 / km)
shoes: Asics Hypers

Yogging

Run intervals 40:00 [4] 8.0 km (5:00 / km)
shoes: Asics Hypers

20 x 400m off every 2 minutes. With Scott, Oystein, and Kent.
68s. (some 67s and 69s but all in the right zone)

Warm up /down 5:00 [2]

Wednesday Mar 20, 2013 #

10 AM

Cycling 50:00 [2]

7 PM

Core Stability 30:00 [1]

Tuesday Mar 19, 2013 #

9 AM

Run 35:00 [3] 6.46 km (5:25 / km)
shoes: Asics Hypers

Run intervals 35:00 [5] 5.0 km (7:00 / km)
shoes: Asics Hypers

2 x 400 in 70, 1 x 200 in 29 x 5

Monday Mar 18, 2013 #

10 AM

Run 58:15 [3] 11.73 km (4:58 / km)
shoes: Cumulus 14

Ran with Eric, bara Svenska.

C • running alone... 2

6 PM

Cycling 1:15:00 [2]

With Ivar in Gröndal

Sunday Mar 17, 2013 #

Note
(rest day)

Saturday Mar 16, 2013 #

9 AM

O - Training 57:41 [2] 6.38 km (9:02 / km)
shoes: Icebug Spirit I

Back on the same map from yesterday but in the daylight. Nice to take some time to study the terrain (and my orienteering from last night)

3 PM

O - Training 1:17:42 [4] 9.46 km (8:13 / km)
shoes: Icebug Spirit I

Orienteering intervals with OK Södertörn. Nice to put a bit of pressure on my orienteering. Made some silly mistakes but in general was going quite well.

Friday Mar 15, 2013 #

12 PM

Run 28:34 [3] 5.77 km (4:57 / km)
shoes: Cumulus 14

Bit of faffing but dragged myself out to Astra. (Back home from Astra after)

Run tempo 30:00 [4] 9.07 km (3:18 / km)
shoes: Cumulus 14

From Astra on the roads to the bridge under the E4/20 and back. Pretty flat and very ice free. Been neglecting my threshold work recently so the session was harder work than expected but was definitely the right speed.

Warm up /down 5:00 [2]

Some calf and mobility work before the session

7 PM

O - Night 55:27 [3] 7.93 km (7:00 / km)
shoes: Icebug Spirit I

Mass start night Tiomila training with OK Södertörn. We were hanging streamers as there were no controls out so had to be absolutely certain about where I was coming into the control. Went quite well, kept reasonable direction on most of the course and was interpreting the map well.

Warm up /down 11:00 [2] 1.8 km (6:07 / km)

Thursday Mar 14, 2013 #

6 PM

O - Night 36:00 [3] 4.51 km (7:59 / km)
shoes: Icebug Spirit II

"Night" orienteering. Tried to work hard on the session, the snow has a nice ice layer on top so runnability is up a little on last week, provided you tread carefully. I felt really in control with my navigation today, looking ahead picking up the features with good direction. When I was unsure I took the time to sort it out. Pål followed me for over half the course so there was a bit of pressure but some good feedback afterwards.

Warm up /down 8:00 [2]

Brrrrrr -10

Wednesday Mar 13, 2013 #

11 AM

Core Stability 30:00 [2]

6 PM

Run 1:28:18 [3] 20.02 km (4:25 / km)
shoes: Cumulus 14

Cracking run with Eccy, Jules, Ev, and Nic from Jules' place near Nacka. Stayed on the roads so ice free.

Tuesday Mar 12, 2013 #

9 AM

Run 45:00 [3] 8.0 km (5:38 / km)
shoes: Asics Hypers

Jogging before and after with Jules

Run 24:00 [5] 6.0 km (4:00 / km)
shoes: Asics Hypers

6 x 1km on 4 minute cycle.
2.58, 2.59, 2.57, 2.58, 2.58, 2.57
Alternated with lead with Jules and felt pretty good today. Should probably do 8 but everything feels a bit tight.

Warm up /down 5:00 [2]

6 PM

Cycling 1:00:00 [3]

The house went cycling

Monday Mar 11, 2013 #

Core Stability 25:00 [2]
(rest day)

Sunday Mar 10, 2013 #

10 AM

Run 2:14:58 [3] 23.65 km (5:42 / km)
shoes: Cumulus 14

Got a strange bruise on my L calf. I have had pain in similar positions (on the bone) but normally higher up, never had a visible bruise before. Not sure if it is from falling over yesterday (and kicking myself) or something else. It didn't feel too bad so I decided to run today, ached for about the first hour and then disappeared.

Saturday Mar 9, 2013 #

11 AM

O - Training 58:35 [3] 8.52 km (6:53 / km)
shoes: Icebug Spirit II

Middle Distance SNO training, some snow but I was a bit more focussed today and it went ok. I was a bit unsure on some controls and missed in the circle a little bit (struggling to pick out the small contours on the top of hills). Direction and looking up seemed quite good.

Warm up /down 5:00 [2]

4 PM

O - Sprint Training 22:48 [3] 3.9 km (5:51 / km)
shoes: Icebug Spirit II

SNO Knock out sprint. In the qualification I managed to find a large patch of ice to fall over on. This has meant that out of the three knock out sprints I have run I have now, failed to qualify, mp'd, retired. Excellent form. I ran the "final" and I was planning ahead better than normal but it was hard to find the motivation to run hard and challenge myself.

Run 14:50 [3] 2.3 km (6:27 / km)
shoes: Asics Hypers

Ran home with Eric

Friday Mar 8, 2013 #

10 AM

Run 27:54 [3] 5.41 km (5:09 / km)
shoes: Cumulus 14

Easy jog after skiing

6 PM

O - Night 1:11:18 [4] 10.73 km (6:39 / km)
shoes: Icebug Spirit I

Night Orienteering with SNO boys and Järla. Dice start. Lost quite a bit of motivation out on the course, -7 and plenty of snow. My orienteering was suitably terrible as well. Cut it short in the end (like most others)

Warm up /down 10:00 [2]

Thursday Mar 7, 2013 #

6 PM

Cycling 1:15:00 [2]

In Grondal with team house (-Eric)

Wednesday Mar 6, 2013 #

10 AM

Run 30:01 [3] 5.53 km (5:26 / km)
shoes: Cumulus 14

Easy morning jog with Eric

7 PM

O - Night race 52:19 [5] 11.08 km (4:43 / km)
shoes: Icebug Spirit II

Mila by night final.
Chasing start based on the previous 4 races, with points given for your finish position and then the points changed into times. The formulae for this is "secret" but basically means that everybody starts very close together.

The race suited me with plenty of path/road running so I was able to climb from 18th= to 3rd and so I won a new lamp. Awesome.

My orienteering itself was ok, I felt confident with my direction and looking ahead (aims of Portugal training). However, my planning ahead (and there was certainly plenty of time for it) was not so disciplined.

Warm up /down 20:00 [2] 3.0 km (6:40 / km)

Tuesday Mar 5, 2013 #

9 AM

Run 39:00 [3] 6.88 km (5:40 / km)
shoes: Asics Hypers

Jogging before and after

Run intervals 32:00 [5] 6.4 km (5:00 / km)
shoes: Asics Hypers

8 x 800m on rolling 4 minute cycle. Running with Scott (who runs kms) + Iain. 2.19, 2.18, 2.17, 2.16, 2.16, 2.17, 2.17, 2.14. 68s-70s on the laps. Felt quite heavy but ok.

Monday Mar 4, 2013 #

9 AM

Run 57:03 [3] 12.33 km (4:38 / km)
shoes: Cumulus 14

"You are not here to sleep, you are here to train" said Ivar as he woke me up this morning. So I went out pre breakfast and explored.

C • haha 1

4 PM

Run 32:43 [3] 5.89 km (5:33 / km)
shoes: Cumulus 14

Easy jog with Eric and Rikard.

Sunday Mar 3, 2013 #

10 AM

Run long 1:34:37 [3] 19.14 km (4:57 / km)
shoes: Icebug Spirit I

Nice easy longish run with Graham for a part. On forest trails and probably could have got away with flats for it. Spring is coming.

Saturday Mar 2, 2013 #

2 PM

Run 35:00 [3] 6.36 km (5:30 / km)
shoes: Asics Hypers

Wu and down

Run race 8:35 [5] 3.0 km (2:52 / km)
shoes: Asics Hypers

3km Test.
Quite happy and I think this is a good reflection of my fitness at the moment.

C • Nice 12

Run 22:00 [3] 3.0 km (7:20 / km)
shoes: Asics Hypers

Helping to pace Scott on his session, running alternate (400s x 4 + 200) x 2 in 69-70s.

Friday Mar 1, 2013 #

3 PM

Run 53:17 [3] 11.0 km (4:51 / km)
shoes: Cumulus 14

Easy run from the house with the aiming of trying to find out where the least snow is. Down to the canal, along to the ski slope, up and then back down the main road.

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