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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Feb 17, 2013:

activity # timemileskm+m
  O - Training4 5:16:29 34.14(9:16) 54.95(5:46)
  O - Race3 3:50:56 24.36(9:29) 39.2(5:53)
  Warm up /down4 1:00:00
  Run1 25:26 2.77(9:12) 4.45(5:43)
  O - Sprint Training1 21:41 2.08(10:27) 3.34(6:30)
  Terrain Running1 12:00 1.24(9:39) 2.0(6:00)
  Total8 11:06:32 64.59 103.94

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MoTuWeThFrSaSu

Sunday Feb 17, 2013 #

9 AM

O - Training 41:49 [4] 8.18 km (5:07 / km)
shoes: Icebug Spirit II

Early start and a tired brain. Made 2 really stupid mistakes.

Warm up /down 15:00 [2]

Saturday Feb 16, 2013 #

10 AM

O - Race 1:37:57 [5] 19.0 km (5:09 / km)
shoes: Icebug Spirit II

WRE Long.
Tried to work hard and I thought it went quite well. Bailed out to the tracks on the long legs which I think was good for me (safety and saving my brain). Bit annoyed to have made some silly mistakes in places where I lost focus and discipline. Plenty of positives though.

Warm up /down 20:00 [2]

Friday Feb 15, 2013 #

O - Training 1:04:40 [3] 10.77 km (6:00 / km)
shoes: Icebug Spirit II

Skye trains.

Thursday Feb 14, 2013 #

O - Training 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Icebug Spirit II

Big simplification (draw your own map whilst running terrain intervals) exercise, then some more remedial compass work for me.

Terrain Running 12:00 [4] 2.0 km (6:00 / km)
shoes: Icebug Spirit II

6 x 90s. (30s) draw map in the recovery.

Warm up /down 10:00 [2]

Wednesday Feb 13, 2013 #

O - Training 2:00:00 [3] 20.0 km (6:00 / km)
shoes: Icebug Spirit II

Various different training exercises including compass only, no compass, some simplification and planning ahead.

Warm up /down 15:00 [2]

Tuesday Feb 12, 2013 #

9 AM

O - Race 1:28:25 [5] 14.3 km (6:11 / km)
shoes: Icebug Spirit II

POM Chase.
Orienteered really badly

Run 25:26 [3] 4.45 km (5:43 / km)
shoes: Asics Hypers

Went for an easy jog with Cat

Monday Feb 11, 2013 #

9 AM

O - Race 44:34 [5] 5.9 km (7:33 / km)
shoes: Icebug Spirit II

Pom Middle. WRE.
Found this pretty tough physically, bushy and rocky.
5 PM

O - Sprint Training 21:41 [3] 3.34 km (6:30 / km)
shoes: Asics Hypers

Coolest sprint location? Running pretty well in the town section.

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