Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Feb 8, 2015:

activity

time

miles

O - Training

5:11:36

30.66

(10:10)

49.35

(6:19)

Run

3:02:07

19.2

(9:29)

30.9

(5:54)

O - Race

2:03:43

12.61

(9:48)

20.3

(6:06)

Warm up /down

1:45:47

8.3

(12:45)

13.35

(7:55)

Gym

1:05:00

O - Sprint Training

17:17

1.8

(9:35)

2.9

(5:58)

Total

13:25:30

72.58

116.8

2:32

0:00

» now

Sunday Feb 8, 2015 #

12 PM

O - Race 1:25:33 [4] 14.3 km (5:59 / km)
ahr:160 max:176 shoes: Inov 212 (blue)

Long Distance. Didn't run full speed today but still tried to work hard and be focussed on running a stable race. I had some small problems with finding the controls in the ring and also got a bit confused going through some of the more inhabited areas but was generally pretty good.

Jonas won in 77

C • In the ring 1

Warm up /down 25:30 [2] 3.5 km (7:17 / km)
shoes: Inov 212 (blue)

Wu (15), Wd (10)

Saturday Feb 7, 2015 #

1 PM

O - Race 38:10 [5] 6.0 km (6:22 / km)
shoes: Inov 212 (blue)

World Ranking.
Pretty cool terrain, disused terraced orchard things with big valleys. Lots of routehoice and some tricky little controls. I made quite a few small mistakes but nothing really large, a couple of times I strayed too far from the red line and lost time.

Warm up /down 45:00 [2] 6.55 km (6:52 / km)
shoes: Inov 212 (blue)

Wu (35) Wd (10)

6 PM

Run 46:07 [3] 7.9 km (5:50 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Recovery run/warm down with the boys on the beach/trail/promenade

Friday Feb 6, 2015 #

10 AM

O - Sprint Training 17:17 [3] 2.9 km (5:58 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Monte Tassol (Alicante), 2 sprints at an easy pace

Run 14:00 [3] 2.0 km (7:00 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Warm up /down 23:00 [2] 1.6 km (14:22 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

4 PM

Note

Went to bed in the afternoon instead of going training. 2nd best decision of the day behind the routechoice to the 4th control

Thursday Feb 5, 2015 #

10 AM

O - Training 1:23:43 [3] 12.2 km (6:52 / km)
ahr:143 shoes: Inov 212 (blue)

Group long session. Ankle doing ok after 20 minutes. Hilly

Run 12:00 [3] 2.3 km (5:13 / km)
shoes: Inov 212 (blue)

3 PM

O - Training 31:32 [4] 5.1 km (6:11 / km)
ahr:158 max:175 shoes: Inov 212 (blue)

"Middle" Distance in the mountains. Got depressed and quit. Felt good

Run 19:00 [3] 3.9 km (4:52 / km)
shoes: Inov 212 (blue)

Wednesday Feb 4, 2015 #

10 AM

O - Training 36:00 [3] 6.1 km (5:54 / km)
shoes: Inov 212 (blue)

Self drawn simplification into contour only

Run 11:00 [3] 1.8 km (6:07 / km)
shoes: Inov 212 (blue)

Found trace

3 PM

O - Training 25:44 [3] 3.9 km (6:36 / km)
shoes: Inov 212 (blue)

Santa Pola, hurt ankle

C • ankle 3

Run 11:00 [3] 2.3 km (4:47 / km)
shoes: Inov 212 (blue)

Tuesday Feb 3, 2015 #

10 AM

O - Training 29:30 [3] 4.5 km (6:33 / km)
ahr:137 shoes: Inov 212 (blue)

Corridor

Run 16:00 [2] 2.6 km (6:09 / km)
ahr:125 shoes: Inov 212 (blue)

3 PM

Gym 45:00 [2]

Found 2 machines that I can max. Bits and pieces, sumo squats without box jumps

7 PM

O - Training 22:45 [4] 4.0 km (5:41 / km)
ahr:168 max:182 shoes: Inov 212 (blue)

N course. Significant improvement from last year. Ran with the same tiny lamp. Aim was to feel in control the whole way, wasn't on the fastest line to 1 and lost some confidence but found the control without too much issue, uncertain into 3 and this contributed to some more insecurity on the 4th. Decent from 5 into the finish, especially happy with 8.

C • N 1

Run 27:00 [3] 4.1 km (6:35 / km)
shoes: Inov 212 (blue)

Warm up /down 12:17 [2] 1.7 km (7:14 / km)
shoes: Inov 212 (blue)

Monday Feb 2, 2015 #

10 AM

O - Training 47:22 [3] 7.55 km (6:16 / km)
shoes: Inov 212 (blue)

Control Pick

Run 14:00 [3] 2.0 km (7:00 / km)
shoes: Inov 212 (blue)

3 PM

O - Training 35:00 [3] 6.0 km (5:50 / km)
ahr:143 shoes: Inov 212 (blue)

Santa Pola

Run 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov 212 (blue)

5 PM

Gym 20:00 [1]

« Earlier | Later »