Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Mar 31, 2016:

activity

time

miles

Run

17:47:37

137.85

(7:45)

221.85

(4:49)

Cycling

4:07:33

O - Training

3:15:25

18.77

(10:25)

30.2

(6:28)

Warm up /down

2:54:32

9.51

(18:21)

15.31

(11:24)

O - Race

2:51:00

20.57

(8:19)

33.1

(5:10)

O - Sprint Race

1:19:33

12.8

(6:13)

20.6

(3:52)

O - Sprint Training

45:40

6.77

(6:45)

10.9

(4:11)

Core Stability

25:00

Total

33:26:20

206.27

331.96

2:40

0:00

» now

Thursday Mar 31, 2016 #

7 PM

Run 47:41 8.2 km (5:49 / km)
shoes: Mizuno Wave Aus

Running track here is cold.
8 x 400m with greater than 75s recovery, first 4 floatish then chilling out more.
74,69,69,68,67,66,62,60

Cycling 16:52 [1]
shoes: Giant

Cycling 15:41 [1]
shoes: Giant

Wednesday Mar 30, 2016 #

1 PM

O - Training 48:25 [4] 9.4 km (5:09 / km)
shoes: X-Talon (Alicante)

MLS Brown Course on Frith Hill
Steady. Getting a bit caught up in places but feeling pretty comfortable

Run 17:40 [2] 2.0 km (8:50 / km)
shoes: X-Talon (Alicante)

Jogs

Tuesday Mar 29, 2016 #

6 PM

Run 36:20 [2] 7.0 km (5:11 / km)
shoes: Mizuno Wave Aus

Easy run after traveling back to London

Monday Mar 28, 2016 #

10 AM

O - Race 28:50 [5] 5.6 km (5:09 / km)
ahr:176 max:187 shoes: Inov 212 (blue)

JK Relay
Great fun as expected, took it easy out of the start and ended up caught up in some traffic, did avoid running into the tree on the way out (unlike the guy next to me). Hit my first control well and then pushed up to the front on the way to the second.
Ran pretty clean round the first section but never managed to get a split, we were just strung out a bit. On the long leg into 12 it felt like we broke up a bit and so myself, Peter, and Tim had got a gap.
By this point I managed to get up to the front and actually helped out with some of the navigating, bit of a discussion about going round on 20 but went for straight and maybe got away with pretty decent execution.
Struggle up the last hill but was just in touch with Peter at the front.
Team 12th overall, fun and pretty competitive as always to take part in. Just need to scrap Men's Short.

Sunday Mar 27, 2016 #

8 AM

Run 6:43 [2] 1.7 km (3:57 / km)
shoes: Mizuno Enigma 4 Aus

Morning Jog

2 PM

O - Race 1:49:30 [5] 22.2 km (4:56 / km)
shoes: Inov 212 (blue)

JK Long
Well that was fairly epic.
Lost some time in the first loop (2 min maybe), caught in the hail going towards 8 which was fairly unpleasant, the hail turned to snow (improvement) I guess somewhere near 10, once it had stopped I tried to push on again but I was suffering in the cold. Mix of dehydration and tiredness I think, started to suffer quite badly on the way into the spectator and struggled round the last loop. No big misses after the first couple but multiple small misses in the circle.

C • Missing Oz? 2

Warm up /down 19:44 [2] 2.0 km (9:52 / km)
shoes: Inov 212 (blue)

Warm down and rescue

Warm up /down 25:00 [2] 2.0 km (12:30 / km)
shoes: Inov 212 (blue)

Warm up

Saturday Mar 26, 2016 #

9 AM

Run 9:51 [2] 1.8 km (5:28 / km)
shoes: Mizuno Enigma 4 Aus

Morning jog

1 PM

Warm up /down 27:49 [2] 2.9 km (9:36 / km)
ahr:123 max:165 shoes: Inov 212 (blue)

Warm up

O - Race 32:40 [5] 5.3 km (6:10 / km)
ahr:181 max:188 shoes: Inov 212 (blue)

JK Middle Distance
A pretty stable race, I took safer routes in a lot of places rather than taking risks, faffed about in a few places, and lost a noticeable amount of time once.
Felt like I worked pretty hard, coped better than expected with the terrain but could tell I was suffering a bit on the softer ground.

Run 33:11 [2] 4.9 km (6:46 / km)
ahr:132 shoes: Inov 212 (blue)

Warm down

Friday Mar 25, 2016 #

Event: JK 2016

1 PM

O - Sprint Race 14:59 [5] 4.0 km (3:45 / km)
shoes: Asics Hyperspeed

JK Sprint
Missed opportunities to reduce the distance I ran on several occasions which was disappointing, probably a lack of exposure to the sneaky British sprint style.

Run 26:44 [2] 7.0 km (3:49 / km)
shoes: Mizuno Enigma 4 Aus

Warm up and down

Warm up /down 10:00 [1] 1.0 km (10:00 / km)

Thursday Mar 24, 2016 #

11 AM

Run 49:30 11.8 km (4:12 / km)
ahr:149 shoes: Asics Hyper 33 (2) Blue

Out to check on the "rewilded" brook in the park. David Attenborough approves of the scheme so you know it must be good.

Tuesday Mar 22, 2016 #

9 AM

Run 17:36 [2] 3.7 km (4:45 / km)
ahr:134 max:150 shoes: Asics Hyper 33 (2) Blue

Pre breakfast jog, getting out in the sunlight to try and fix the jet lag

4 PM

Run 31:24 [3] 7.3 km (4:18 / km)
ahr:144 max:159 shoes: Mizuno Wave Aus

Evening sunshine

Monday Mar 21, 2016 #

4 PM

Run 46:04 [3] 10.8 km (4:16 / km)
ahr:139 max:160 shoes: Mizuno Enigma 4 Aus

Back in the Old Country

Sunday Mar 20, 2016 #

1 PM

Run 1:15:30 [2] 14.6 km (5:10 / km)
shoes: Mizuno Enigma 4 Aus

Flight cancelled and bumped to an evening one so had time for a final dose of Vit D and some Yarra trails.

Saturday Mar 19, 2016 #

8 AM

Run 57:12 13.4 km (4:16 / km)
ahr:146 max:181 shoes: Mizuno Wave Aus

Studley Parkrun.
Wet and cold so good acclimatisation weather. Nice good but a little slippy in places, fell on the wooden bridge but not badly.

Thursday Mar 17, 2016 #

Note

Still got the kick
https://www.youtube.com/watch?v=_p1Ha4ufzBI
Or maybe should just run faster laps before

C • Nice kick 8

5 PM

Run 46:56 9.5 km (4:56 / km)
ahr:145 max:184 shoes: Mizuno Enigma 4 Aus

Down to Pipe Bridge, Baby Mona (1/2 but all 15s), then ran 3 hills from the Pipe Bridge to the Blvd, max effort (71-77 seconds) with jog down recovery.

Wednesday Mar 16, 2016 #

10 AM

Run 1:37:37 [3] 22.0 km (4:26 / km)
ahr:146 max:169 shoes: Mizuno Wave Aus

Ran from home into the city, round the south side of the Tan, back through the sport complex (MCG scout), and then home

Tuesday Mar 15, 2016 #

8 PM

Run 13:00 [2] 2.5 km (5:12 / km)
shoes: Mizuno Enigma 4 Aus

Warm up /down 6:00 [2] 0.8 km (7:30 / km)
shoes: Mizuno Enigma 4 Aus

Run race 3:58 [5] 1.5 km (2:39 / km)
ahr:173 max:184

Vic Milers 1500m C Race
Little frustrated to be in the C race but had no real idea what I was capable of running, guessed sub 4 but not sure after the weekend etc. The other guys thought it would go sub 4 though so had the plan to sit in for a bit and then take it on if I felt good.

65 first lap and then 2.10 at 800m so 2 seconds off 4 pace, came through with 400 to go in a fraction over 3, Sat in for the bend and then decided that I felt good and took off. Felt pretty good and grabbed the win.

Going to have a bit more of a go at this track stuff, it is quite fun. With a quicker race/more understanding I think I could get this down a bit more.

Run 18:42 [2] 3.5 km (5:21 / km)
shoes: Mizuno Enigma 4 Aus

Monday Mar 14, 2016 #

10 AM

O - Sprint Race 13:36 [4] 3.4 km (4:00 / km)
shoes: Mizuno Enigma 4 Aus

St Albans MSW 5

C • 5 out of 5 1

Warm up /down 26:00 [2] 2.3 km (11:18 / km)
shoes: Mizuno Enigma 4 Aus

3 PM

Note

Chased some people on the course I set with a steady cam.

Hard work.

https://www.youtube.com/watch?v=NAITi1NTqLc

Sunday Mar 13, 2016 #

11 AM

Run 24:00 [2] 3.5 km (6:51 / km)
shoes: Mizuno Wave Aus

O - Sprint Race 12:10 [5] 3.4 km (3:35 / km)
shoes: Mizuno Wave Aus

MSW 3
Not quite so smooth

5 PM

O - Sprint Race 12:47 [5] 3.1 km (4:07 / km)
ahr:177 max:185 shoes: Asics Hyperspeed

Kardinia MSW 4
Small buildings with detail

Run 12:00 [2] 2.53 km (4:45 / km)
shoes: Mizuno Wave Aus

Run 15:11 [2] 2.5 km (6:04 / km)
shoes: Mizuno Wave Aus

Warm up /down 10:48 [2] 0.5 km (21:36 / km)
shoes: Mizuno Wave Aus

Saturday Mar 12, 2016 #

Event: #Eurovision Melbourne Sprint Weekend

11 AM

O - Sprint Race 12:13 [5] 3.0 km (4:04 / km)
ahr:166 max:188 shoes: Mizuno Wave Aus

MSW 1 RMIT

Run 20:00 [2] 3.9 km (5:08 / km)
shoes: Mizuno Wave Aus

Warm up /down 8:00 [2] 0.7 km (11:26 / km)
shoes: Mizuno Wave Aus

5 PM

O - Sprint Race 13:48 [5] 3.7 km (3:44 / km)
shoes: Asics Hyperspeed

WRE Melbourne Uni
Felt in control and pretty good (lost some time in the garden section)

Run 27:00 [2] 5.0 km (5:24 / km)
shoes: Mizuno Wave Aus

1 - Splits

Friday Mar 11, 2016 #

4 PM

Run 30:00 [2] 6.21 km (4:50 / km)
shoes: Mizuno Enigma 4 Aus

Easy run with Tash

Cycling 30:00 [1]

Thursday Mar 10, 2016 #

Run 50:00 8.0 km (6:15 / km)

5k of straights and bends

Wednesday Mar 9, 2016 #

6 PM

O - Sprint Training 20:26 [3] 5.0 km (4:05 / km)
shoes: Mizuno Enigma 4 Aus

Quarries Hill

Run 20:00 [2] 4.6 km (4:21 / km)
shoes: Mizuno Enigma 4 Aus

Warm up /down 2:30 [2] 0.5 km (5:00 / km)
shoes: Mizuno Enigma 4 Aus

Tuesday Mar 8, 2016 #

7 PM

Run 55:40 11.8 km (4:43 / km)
ahr:138 max:189 shoes: Mizuno Wave Aus

Very hot this evening.
Session with the gang.
(1km [3min] 5 x 200m [100m jog] [3min]) x2, +1km
2:54, 32s, 2:51, 31s, 2:47

Warm up /down 12:30 [2] 0.8 km (15:37 / km)
shoes: Mizuno Wave Aus

Monday Mar 7, 2016 #

4 PM

Core Stability 25:00 [1]
(rest day)

With Max

Sunday Mar 6, 2016 #

9 AM

Run 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 200 Aus

Run to start

10 AM

O - Training 45:00 [2] 5.4 km (8:20 / km)
shoes: Inov8 200 Aus

Hanging

11 AM

Run 37:00 [2] 7.66 km (4:50 / km)
shoes: Mizuno Enigma 4 Aus

Run afterwards

Saturday Mar 5, 2016 #

9 AM

O - Training 1:42:00 [2] 15.4 km (6:37 / km)
shoes: Inov8 200 Aus

Garmin has rather unhelpfully (but typically of Garmin) died. Got condensation in it from it being humid yesterday I guess, and died today (first just the screen after about 70 minutes but the rest died on the way home).

Going to probably get a Suunto or something none Garmin

Friday Mar 4, 2016 #

4 PM

Cycling 1:25:00 [2]

C • You miissed the best bit of Bendigo weather 3

Thursday Mar 3, 2016 #

12 PM

Run 12:14 [2] 2.6 km (4:42 / km)
shoes: Mizuno Wave Aus

Jog

7 PM

Run 11:22 [2] 2.46 km (4:37 / km)
shoes: Mizuno Wave Aus

Warm up

Warm up /down 18:00 [2] 1.55 km (11:37 / km)
shoes: Mizuno Wave Aus

Drills/Strides/Activations

8 PM

Run race 14:44 [5] 5.0 km (2:57 / km)
ahr:184 max:191 shoes: Asics Hyperspeed

Nice race.
Clipped along with a group, little bit windy (as I was taller than the guys I was drafting), did a bit of work between maybe 3.6 to 4.6, then people started flying past and we all had a fight on the last lap.
Quite happy, probably a little bit more there tonight if I had been a touch more aggressive. Probably lost a little bit on the last bit due to Tuesday's session.

Run 26:37 [2] 4.4 km (6:03 / km)
shoes: Mizuno Wave Aus

Warm down

Cycling 30:00 [1]

Wednesday Mar 2, 2016 #

5 PM

Cycling 30:00 [1]

O - Sprint Training 25:14 [3] 5.9 km (4:17 / km)
shoes: Mizuno Enigma 4 Aus

Princes Hill

Run 8:46 [2] 1.7 km (5:09 / km)
shoes: Mizuno Wave Aus

Tuesday Mar 1, 2016 #

6 PM

Run 57:24 14.8 km (3:53 / km)
ahr:149 max:187 shoes: Mizuno Wave Aus

30min of 200/200
35/47
(176)HR

Cycling 40:00 [1]

Warm up /down 8:11 [2] 0.26 km (31:28 / km)
shoes: Mizuno Wave Aus

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