Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 1, 2014:

activity

time

miles

Run

3:39:33

25.88

(8:29)

41.65

(5:16)

Gym

1:15:00

O - Sprint Race

45:06

7.45

(6:03)

11.99

(3:46)

O - Night

40:00

2.67

(14:58)

4.3

(9:18)

Warm up /down

5:00

Total

6:24:39

36.01

57.94

1:42

0:00

» now

Sunday Jun 1, 2014 #

12 PM

O - Sprint Race 15:29 [5] 4.15 km (3:44 / km)
shoes: Asics Hyperspeed

SM Sprint Final - 6th place
Quite a good run apart from not spotting the fence on the long late until it was too late. Again not quite on top of things with the short legs in the beginning but I did get one of the long routechoices correct. Tired coming up the hill at the end.

Run 26:40 [3] 5.4 km (4:56 / km)
shoes: Asics Hypers B&G

6 PM

Run 15:51 [3] 2.8 km (5:40 / km)
shoes: Asics Hypers B&G

Finishing my warm down

Saturday May 31, 2014 #

Event: SM Sprint, kval/final

4 PM

O - Sprint Race 14:28 [5] 4.1 km (3:32 / km)
shoes: Asics Hyperspeed

SM Kval. Good area and tough little course, found it hard on the long route choices to get a good route and was a little sluggish on the short legs.

Run 40:00 [3] 6.67 km (6:00 / km)
shoes: Asics Hypers B&G

Friday May 30, 2014 #

6 PM

Run 10:00 [2] 1.5 km (6:40 / km)
(injured) shoes: Asics Hypers B&G

Knee less sore

Thursday May 29, 2014 #

Note
(injured)

Knee sore

Wednesday May 28, 2014 #

10 PM

O - Night 40:00 [3] 4.3 km (9:18 / km)
shoes: VJ Bold Yellow

Lost a lot of time in the circle very close but not able to see the feature. Hit my knee on the way to the first control and during a protracted "surely this cliff and boulder must be on the map somewhere" moment it got cold and stiffened up so I ran home.

Run 20:00 [3] 4.0 km (5:00 / km)

Tuesday May 27, 2014 #

10 AM

Run 38:26 [3] 7.0 km (5:29 / km)
shoes: Asics Hypers B&G

So there were some kids out on some school orienteering day, and they stopped Jonas, Scott, and me, to ask for some navigational help. "Excuse me, are you good at orienteering, can you help us?"
I don't think they really cared that the European Champion was there to help them...

Run 18:36 [4] 5.6 km (3:19 / km)
shoes: Asics Hypers B&G

5 x 1.1km elljusspår, continuous at threshold. Trying to run the last 200m(ish) at a higher speed. I am not sure this was always accomplished but good session

Warm up /down 5:00 [2]

6 PM

O - Sprint Race 15:09 [4] 3.74 km (4:03 / km)
shoes: Asics Hypers B&G

DM Sprint. Not so sharp

Run 25:00 [3] 4.69 km (5:20 / km)
shoes: Asics Hypers B&G

Monday May 26, 2014 #

9 AM

Gym 1:15:00 [2]

5 PM

Run 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Hypers B&G

Easy with my group

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