Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 22, 2009:

activity

time

miles

Run

3:19:20

19.99

32.17

Cycling

1:02:00

13.67

(13.2/h)

22.0

(21.3/h)

TASS S&C

1:00:00

Core Stability

35:00

O - Training

34:37

4.04

(8:34)

6.5

(5:20)

31 /

32c

96%

Cricket

30:00

Cross Country

24:03

4.49

(5:22)

7.22

(3:20)

Total

7:25:00

42.19

67.89

31 /

32c

96%

2:06

0:00

» now

Sunday Mar 22, 2009 #

Run 1:03:17 [3] 13.23 km (4:47 / km)
shoes: Asics - Nimbus 10

Recovery Run. Moving well.

Core Stability 15:00 [1]

Saturday Mar 21, 2009 #

Event: English Schools Cross Country Championships

Cross Country race 24:03 [5] 7.22 km (3:20 / km)
shoes: Brooks Mach 9

18th!!!!!!!!!!!!!!!! Goooooooood

Friday Mar 20, 2009 #

Run 20:00 [1]
shoes: Brooks Mach 9

Drills. Seemed to work for the Inter Counties so doing them again

Thursday Mar 19, 2009 #

Cycling 32:00 [2] 11.0 km (20.6 kph)

TASS S&C 1:00:00 [2]

Outdoors! Some new drills with hurdles and new core work

Wednesday Mar 18, 2009 #

O - Training race (Congo Stream) 17:52 [5] *** 3.0 km (5:57 / km)
spiked:13/14c shoes: Falcons

Congo Stream (across the road from Mytchett). Nice area, on a 1.5000 map blown up from 1.10000. Really working hard on trying to leave controls perfectly, fine on all apart from one where I made a mistake, what a surprise.

O - Training race (Pirbright) 16:45 [5] *** 3.5 km (4:47 / km)
spiked:18/18c shoes: Asics

Sprint race at Pirbright Barracks. Nice to be thinking quickly about the navigation, not that tricky but room for mistakes. Lost 20sec on control 17 as could not find the gap in the fence, cautious on control 1. Was fine on everything else.

Core Stability 20:00 [1]

Glutes sesh - with functional

Tuesday Mar 17, 2009 #

Cricket 30:00 [1]

Run 20:00 [3] 4.61 km (4:20 / km)
ahr:157 max:188 shoes: Asics - Nimbus 10

Run warm up/down 20:00 [1]

Run intervals 10:00 [5] 3.2 km (3:07 / km)
ahr:177 max:188 shoes: Asics - Nimbus 10

Ran first 5 minutes out in 3.22, back in 3.11

Run hills 19:03 [5] 4.83 km (3:57 / km)
ahr:175 max:186 shoes: Asics - Nimbus 10

Was meant to be 3 sets, but I cut out the rest to feel it burn

Run intervals 10:00 [4] 2.5 km (4:00 / km)
ahr:163 max:180 shoes: Asics - Nimbus 10

Took the next set easy. Felt knee, hip, back not being fantastic. Also felt tired tbqfh.

Run 2:00 [5] 0.8 km (2:30 / km)
ahr:166 max:181 shoes: Asics - Nimbus 10

SPRINTS!

Run warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics - Nimbus 10

joggge

Monday Mar 16, 2009 #

Cycling 30:00 [2] 11.0 km (22.0 kph)

Run intervals 20:00 [4]
shoes: Asics

V02 Max Intervals, 300s @ 5k. Rest is time taken.

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