Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Aug 28, 2011:

activity	#	time	miles		km		+m
O - Training	8	4:40:47	28.71	(9:47)	46.21	(6:05)	1066	36 /	50c	72%
Run	3	1:24:48	10.49	(8:05)	16.88	(5:01)	338
O - Race	1	1:20:44	8.18	(9:52)	13.17	(6:08)	236
Warm up /down	7	45:00
Total	12	8:11:19	47.39		76.26		1639	36 /	50c	72%

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Sunday Aug 28, 2011 #

9 AM

O - Race 1:20:44 [5] 13.17 km (6:08 / km) +236m 5:38 / km
shoes: Icebugs

DM Long.
Swedish area, marshy/rocky.
Tried my best to keep practising everything Rekan has been saying this week about compass work and combining it with what Toni has said about looking around.

I think the training camp I have been on has been going well, I feel more in control and also more confident. My consistency is down to 9% this race, from 12% last weekend and at o-ringen (on the long). Now "only" down 10 minutes to Jonas compared to 14 last weekend.

3 more weeks of this and I might actually be able to find all the controls.

Saturday Aug 27, 2011 #

11 AM

O - Training 40:23 [3] 5.63 km (7:10 / km) +112m 6:31 / km
spiked:20/31c shoes: Icebugs

Control Picking.
Hot

Warm up /down 5:00 [2]

6 PM

Run 17:50 [3] 3.91 km (4:34 / km) +47m 4:18 / km
shoes: Nimbus 12's

Ruined my perfect o week by running and finding the bike a syd.

Friday Aug 26, 2011 #

10 AM

O - Training 51:22 [3] 7.84 km (6:33 / km) +128m 6:03 / km
spiked:11/12c shoes: Icebugs

Easy training on SM 2008 area, finding some nice routes but going quite slowly.

Warm up /down 5:00 [2]

5 PM

O - Training 32:35 [5] 6.42 km (5:05 / km) +127m 4:37 / km
spiked:5/7c shoes: Icebugs

Race pace, mix of long legs and short. Very nice area, especially on the hill tops.

Warm up /down 5:00 [2]

Thursday Aug 25, 2011 #

10 AM

O - Training 30:34 [4] 4.99 km (6:08 / km) +141m 5:22 / km
shoes: Icebugs

The straight corridor and line training again. Running much faster and therfore making more mistakes. Big fall off in the corridor, line was alright though.

Warm up /down 5:00 [2]

5 PM

O - Training 40:44 [3] 6.52 km (6:15 / km) +222m 5:20 / km
shoes: Icebugs

Orienteering Intervals. Quick but not really, going alright - some mistakes at the end with misreading marshes and bad compass.

Warm up /down 7:30 [2]

Wednesday Aug 24, 2011 #

10 AM

O - Training 23:47 [3] 4.01 km (5:56 / km) +98m 5:17 / km
shoes: Icebugs

The straight corridor (1.7km), then a line back.
Good training

Warm up /down 7:30 [2]

5 PM

O - Training 26:52 [4] 4.96 km (5:25 / km) +89m 4:58 / km
shoes: Icebugs

SNO relay training. 3rd back, finally beat me some real Swedes. Not feeling especially terrain fit in all these marshes.

Warm up /down 10:00 [2]

Tuesday Aug 23, 2011 #

9 AM

Run 20:12 [3] 4.73 km (4:16 / km) +97m 3:52 / km
shoes: Nimbus 12's

Was going to run intervals, but then was hungry so decided to eat in the morning so could only run east. Went to Syd to try and find the bike. Failed.

C • West? 2

6 PM

O - Training 34:30 [5] 5.84 km (5:54 / km) +150m 5:14 / km
shoes: Icebugs

Fast orienteering, 1:5000 scale. Really good fun. (in the forest)

Monday Aug 22, 2011 #

6 PM

Run 46:46 [3] 8.24 km (5:41 / km) +194m 5:05 / km
shoes: Nimbus 12's

Easy run with Aubergine. Gossip

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