Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 13, 2011:

activity	#	time	miles		km		+m
Run	5	4:25:13	29.4	(9:01)	47.32	(5:36)	1250
Specific Drills	1	1:00:10	1.68	(35:52)	2.7	(22:17)
O - Training	2	54:54	6.14	(8:57)	9.88	(5:33)	310	30 /	38c	78%
TASS S&C	1	40:00
Warm up /down	2	36:32	1.29		2.07
Cross Country	1	32:44	5.21	(6:17)	8.38	(3:54)	249
Total	8	8:09:33	43.71		70.35		1809	30 /	38c	78%

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Sunday Nov 13, 2011 #

2 PM

Cross Country 32:44 [5] 8.38 km (3:54 / km) +249m 3:24 / km

Oxford vs RAF cross country.
Tough time. Nice to go for a run though.

Warm up /down 15:00 [2]

Saturday Nov 12, 2011 #

12 PM

O - Training 29:54 [3] 5.45 km (5:29 / km) +150m 4:49 / km
spiked:14/20c

Both prologue courses around Shotover. Bit scrappy but going alright. Thinking about my orienteering at least, if not actually doing it properly all the time.

2 PM

O - Training 25:00 [4] 4.43 km (5:39 / km) +160m 4:47 / km
spiked:16/18c

The chase. Pairs start - opposite loops plus a final one. 15 second gaps between pairs, first to finish wins.

Great format for this kind of orienteering. Surprisingly well planned courses and plenty of excitement and a bit of pressure to get things right.

C • I just closed my eyes and s... 2

Friday Nov 11, 2011 #

5 PM

Run 1:12:37 [3] 12.65 km (5:44 / km) +585m 4:40 / km
shoes: Cumulus 12's

Easy with the gang, although reduced from normal. Wide range of conversation topics

Thursday Nov 10, 2011 #

3 PM

Run 33:50 [3] 5.68 km (5:57 / km)
ahr:141 max:162 shoes: Cumulus 12's

From Hallam to Endcliffe, around and then back to Cuddles'

Warm up /down 21:32 [2] 2.07 km (10:24 / km)
ahr:126 max:150 shoes: Cumulus 12's

Drills and strides

Run 10:00 [4] 2.83 km (3:32 / km)
ahr:176 max:185 shoes: Cumulus 12's

10 at threshold.
Good to be back.

Wednesday Nov 9, 2011 #

Note

Didn't fancy the long run today - still don't feel 100% ready for full training. Very close though.

5 PM

Run 55:07 [3] 10.41 km (5:18 / km) +269m 4:41 / km
shoes: Cumulus 12's

To and from gym/clubnight.
40.41 there, up to top of crooks, then down, along past ranmoor and round to the end of endcliffe park, back to Hallam with a little loop of the campus.
14.24 back. Steady - feeling a lot better after a good stretch.

TASS S&C 40:00 [2]

Glutes/Calves/Stretching/Core

Tuesday Nov 8, 2011 #

3 PM

Run 1:17:21 [3] 12.89 km (6:00 / km) +396m 5:12 / km
shoes: Cumulus 12's

Into Rivelin with Jones. Getting pretty gloomy by the end.

Monday Nov 7, 2011 #

5 PM

Run 16:18 [3] 2.86 km (5:42 / km)
shoes: Cumulus 12's

To and from drills/circuits.

Specific Drills 1:00:10 [1] 2.7 km (22:17 / km)

Good session but a long one. Several new exercises in and some old ones out.

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