Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jan 16, 2011:

activity	#	time	miles		km		+m
Run	6	4:53:50	38.21	(7:41)	61.5	(4:47)	254
Warm up /down	3	56:00	4.16	(13:27)	6.7	(8:21)
Cross Country	1	27:08	4.7	(5:46)	7.57	(3:35)	145
Total	7	6:16:58	47.08	(8:00)	75.77	(4:59)	398

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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

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