Training Log Archive: RalphIn the 7 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
6 PM
Run 51:00 [3] 11.0 km (4:38 / km)
shoes: Asics Hypers
Easy evening run with Scott
Saturday Sep 29, 2012 #
9 AM
O - Race 36:43 [4] 6.2 km (5:55 / km)
shoes: Icebug Spirit I
Unhealthily early start for Orienteering. 9.29!
Went quite well today, I was reading the features well and felt secure going into the controls. However, my compass was not good on a couple of the longer legs (off a long way left both times) and lost about 1.30 in total on these. Lost a little bit of time in the circle and being careful but mostly good.
First victory in Sweden today. I also got interviewed in the arena afterwards. AND. They were playing the Smurfs greatest hits as well. Party Rock Anthem in Smurf voices = potential future disco classic.
Went quite well today, I was reading the features well and felt secure going into the controls. However, my compass was not good on a couple of the longer legs (off a long way left both times) and lost about 1.30 in total on these. Lost a little bit of time in the circle and being careful but mostly good.
First victory in Sweden today. I also got interviewed in the arena afterwards. AND. They were playing the Smurfs greatest hits as well. Party Rock Anthem in Smurf voices = potential future disco classic.
Warm up /down 25:00 [2]
shoes: Icebug Spirit I
Half arsed attempt at a warm up. Much better warm down
Friday Sep 28, 2012 #
Note
(rest day)
Body rest day.
Thursday Sep 27, 2012 #
6 PM
Run 53:21 [3] 10.2 km (5:14 / km)
shoes: Asics Hypers
From Tveta with gang
Wednesday Sep 26, 2012 #
11 AM
Run 40:36 [3] 7.9 km (5:08 / km) +140m 4:43 / km
shoes: Asics Hypers
Pre-Breakfast - although I actually have stuff to do today so maybe I should have got up earlier.
5 PM
O - Training 1:10:00 [3] 9.0 km (7:47 / km)
shoes: Icebug Spirit I
Momentbana.
I was not so good today. I really need the whole map to orienteer here, or a more stable compass, or to get better with the compass. When I take the time (lots of time) I am reasonably accurate but not really on the go.
I was not so good today. I really need the whole map to orienteer here, or a more stable compass, or to get better with the compass. When I take the time (lots of time) I am reasonably accurate but not really on the go.
Tuesday Sep 25, 2012 #
10 AM
Run 33:21 [3] 4.64 km (7:11 / km)
shoes: Asics Hypers
To and from the Astra Loop
Warm up /down 11:37 [2] 0.7 km (16:36 / km)
Run intervals 21:43 [5] 3.93 km (5:32 / km)
shoes: Icebug Spirit I
4 x double Astra forest loop off 6 minutes. Although I was only told about the 6 minutes after the first one. Lead Ivar and Eric today. Although Ivar was basically just jogging behind me and shouting continual "encouragement".
3.28, 3.35, 3.40, 3.42 for the reps, so I got less rest as I got tired. Apparently this was a penalty for being so slow on the reps.
Unpleasant.
3.28, 3.35, 3.40, 3.42 for the reps, so I got less rest as I got tired. Apparently this was a penalty for being so slow on the reps.
Unpleasant.
Monday Sep 24, 2012 #
9 AM
Run 21:34 [3] 3.94 km (5:28 / km) +62m 5:04 / km
shoes: Asics Hypers
Pre-Breakfast
"Training to train"
"Training to train"