Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jan 6, 2013:

activity	#	time	miles		km		+m
Run	9	4:29:48	29.79	(9:03)	47.94	(5:38)	434
Cycling	2	1:26:34
O - Training	2	1:04:56	7.62	(8:31)	12.27	(5:18)
O - Sprint Training	2	47:18	7.38	(6:24)	11.88	(3:59)
O - Sprint Race	2	27:59	4.83	(5:48)	7.77	(3:36)
Total	11	8:16:35	49.62		79.86		434

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Sunday Jan 6, 2013 #

10 AM

Run 20:00 [3] 2.3 km (8:42 / km)
shoes: Asics Hypers

O - Sprint Race 13:37 [5] 3.74 km (3:38 / km)
shoes: Asics Hypers

Sprint "Qualifier" round Goldsworth Park. Navigated much better today and took the time to plan ahead where possible

12 PM

O - Sprint Race 14:22 [5] 4.03 km (3:34 / km)
shoes: Asics Hypers

Sprint Final, still ran quite well, just missed one routechoice

Run 30:00 [3] 4.0 km (7:30 / km)
shoes: Asics Hypers

Saturday Jan 5, 2013 #

10 AM

Run 15:00 [3] 2.73 km (5:30 / km)

O - Training 17:50 [4] 3.41 km (5:14 / km)

Forest Sprint on Bagshot. Did not orienteer very well in the first half, possibly rushing a bit.

2 PM

Run 20:00 [3] 3.13 km (6:23 / km)
shoes: Asics Hypers

O - Sprint Training 16:18 [4] 4.28 km (3:49 / km)
shoes: Asics Hypers

Head to head sprint races. Again did not orienteer very well, made some route choice errors

Friday Jan 4, 2013 #

10 AM

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Hypers

Warm up and down around the area

O - Sprint Training 31:00 [4] 7.6 km (4:05 / km)
shoes: Asics Hypers

5 sprint exercises around South Hill Park in South Bracknell.
2 lines, a control pick, an excellent map flipping exercise where I worked on planning ahead, and a head to head oxygen debt piece where we ran team pursuit style (aim to be at the front on a given control).

2 PM

Run 15:00 [3] 2.59 km (5:48 / km)
shoes: Asics Hypers

O - Training 47:06 [4] 8.86 km (5:19 / km)
shoes: Asics Hypers

4 trains and an individual clock relay on Great Hollands.