Training Log Archive: RalphIn the 7 days ending Jun 23, 2013:
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Sunday Jun 23, 2013 #
2 PM
O - Race race 1:43:25 [5] 20.0 km (5:10 / km)
shoes: VJ Bold
WOC Long Test.
A long way East.
I tried to run hard from the start, I missed the 2nd control a bit, was uncertain on the 7th and then ran pretty good. I took a bad macro route and some poor micro routes but I was disciplined enough to take my time when it was needed to make sure I hit the controls.
I was top Brit, 13 minutes down on Thierry and 7 minutes down on the normal people.
A long way East.
I tried to run hard from the start, I missed the 2nd control a bit, was uncertain on the 7th and then ran pretty good. I took a bad macro route and some poor micro routes but I was disciplined enough to take my time when it was needed to make sure I hit the controls.
I was top Brit, 13 minutes down on Thierry and 7 minutes down on the normal people.
Warm up /down 30:00 [2]
Saturday Jun 22, 2013 #
3 PM
Run 10:00 [3] 2.0 km (5:00 / km)
Friday Jun 21, 2013 #
2 PM
O - Race 44:59 [5] 6.5 km (6:55 / km)
shoes: VJ Bold
WOC Middle Test Race
Went basically absolutely fine apart from the 2 long legs. Poor compass direction through the green at the end of 4 and then a parallel error (first for a long while) plus more poor compass work resulted in about 4 minutes of error. Some scrappyness in other places.
However, everybody (-the best in the world) had a tough day. I ended up 4th amongst the Brits 1.16 down.
Went basically absolutely fine apart from the 2 long legs. Poor compass direction through the green at the end of 4 and then a parallel error (first for a long while) plus more poor compass work resulted in about 4 minutes of error. Some scrappyness in other places.
However, everybody (-the best in the world) had a tough day. I ended up 4th amongst the Brits 1.16 down.
Warm up /down 45:00 [2]
Thursday Jun 20, 2013 #
3 PM
Run 35:00 [3] 5.5 km (6:22 / km)
shoes: Asics Hypers B&G
Easy run
Wednesday Jun 19, 2013 #
11 AM
O - Training 51:00 [3] 7.5 km (6:48 / km)
shoes: VJ Bold
Long Training
Tuesday Jun 18, 2013 #
11 AM
O - Training 1:09:00 [4] 8.5 km (8:07 / km)
shoes: VJ Bold
O Intervals. Middle training. I got very lost at one point but the rest was ok. Not sure I am in complete control though
4 PM
Run 35:00 [3] 6.55 km (5:21 / km)
shoes: Asics Hypers B&G
Run with HP
Monday Jun 17, 2013 #
Note
Training Camp in Joensuu preparing for WOC test races
11 AM
O - Training 1:01:00 [3] 7.2 km (8:28 / km)
shoes: VJ Bold
Easy middle training with Kris