Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 26, 2011:

activity

time

miles

O - Training

4:36:17

25.83

(10:42)

41.57

(6:39)

841

37 /

53c

69%

Run

1:55:14

15.26

(7:33)

24.56

(4:42)

237

Warm up /down

23:56

1.85

(12:58)

2.97

(8:04)

Total

6:55:27

42.94

(9:41)

69.1

(6:01)

1078

37 /

53c

69%

1:23

0:00

» now

Tuesday Apr 26, 2011 #

11 AM

Run 29:28 [3] 5.7 km (5:10 / km)
ahr:140 max:179 shoes: Cumulus 12's

Down to the lake and the old railway track "possibly the best place to do intervals in the whole world (not including Richmond Park, Sheffield, Kenya, South Africa)" (GG, 2011)

Warm up /down 23:56 [2] 2.97 km (8:04 / km)
ahr:128 max:176 shoes: Cumulus 12's

Drills Strides Jogging between Tempo and Intervals

Run 30:00 [4] 8.52 km (3:31 / km)
ahr:171 max:181 shoes: Cumulus 12's

Modified Elle's session from the week before British Elites, adding in a 10 min tempo run then 2 x 90 , 4 x 60, 4 x 30 , 4 x 15

Felt L achilles when we started jogging but that cleared up about 10 min in so went ahead with the session. Felt good running, lovely day in Sweden again.

Feeling pumped up for the weekend - running last leg in SNO first team - should be fighting with some good guys.

Time to do some serious resting now

Monday Apr 25, 2011 #

9 AM

O - Training 30:50 [4] 4.55 km (6:47 / km) +138m 5:53 / km
spiked:9/13c

"relay" but basically o intervals as I ran on my own. Nice to have an incentive to run fast though.

Training on Paradise. Lived up to its name.

Good orienteering in the circle bit sloppy on my direction to the circle this time.

C • Fact of the day. 1

Sunday Apr 24, 2011 #

8 AM

Run 28:22 [3] 4.98 km (5:42 / km) +135m 5:01 / km
shoes: Cumulus 12's

Ran out to the forest East of Södertälje. Nice run, sunny and warm as usual.

O - Training 46:40 [4] 7.44 km (6:16 / km) +200m 5:32 / km
spiked:17/21c

O intervals.
Saw a Moose. Many happy tour memories.

7 reps, 3 controls, started 30s in front of GG in 4 of them (for pressure) - behind in 2, and together for the last. Oing a lot better than yesterday (practice? easier terrain? confidence? speed?).

Spent the rest of the day watching various different results coming in from across the O world.

Saturday Apr 23, 2011 #

4 PM

O - Training 50:48 [3] *** 6.83 km (7:26 / km)
spiked:2/7c

Pairs orienteering. Not good.
Scrappy in the circle - ok at getting to the circle

Friday Apr 22, 2011 #

Event: JK 2011

8 AM

O - Training race 30:27 [5] 6.37 km (4:47 / km) +144m 4:18 / km

Stigtomta. Leg 4 (Day leg 1), started in 4th (5 seconds down).
Started easy to try and get into the map and make sure I wasn't going to lose any serious time to anybody. Lucas caught me at number 2, trailed him keeping in touch. He then missed the run through control but then I missed the penultimate by a little so we finished together

4 PM

Run 27:24 [3] 5.36 km (5:07 / km) +102m 4:40 / km
shoes: Cumulus 12's

Easy evening jog with GG + SF

Thursday Apr 21, 2011 #

9 AM

O - Training 41:02 [3] 4.64 km (8:51 / km) +116m 7:52 / km
spiked:9/12c

Hanging some controls for Lillomarka night training, then went round some that SF had put out earlier

Wednesday Apr 20, 2011 #

6 PM

O - Training 1:16:30 [3] 11.74 km (6:31 / km) +243m 5:54 / km

Tiomila training. Long and tough, map just a little bit out of date.

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