Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 24, 2016:

activity	#	time	miles		km		+m
Run	10	4:29:39	35.29	(7:38)	56.79	(4:45)
O - Race	2	2:41:52	14.73	(10:59)	23.7	(6:50)
O - Training	3	2:36:54	14.04	(11:10)	22.6	(6:57)
Warm up /down	4	1:01:24	2.92		4.7
Total	10	10:49:49	66.98		107.79

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Sunday Apr 24, 2016 #

11 AM

O - Race 46:26 [5] 6.7 km (6:56 / km)
shoes: VJ Bold SM 15

Swedish League Middle
Missed the first 2 controls, ran widerish on the long leg (past some unmarked OOB that was confusing), and missed the Gustav train. Damn.
Proceeded to orienteer distinctly sub par from then odd with occasional larger mistakes. Ran faster near the end where the forest got flatter, less green, and generally far more pleasant for orienteering.

Warm up /down 26:47 [2] 2.4 km (11:10 / km)
shoes: VJ Bold SM 15

Run 19:35 [2] 3.1 km (6:19 / km)
shoes: VJ Bold SM 15

Saturday Apr 23, 2016 #

Event: Swedish League, #3, lång / #4, medel (WRE), med publiktävling

12 PM

O - Race 1:55:26 [5] 17.0 km (6:47 / km)
shoes: VJ Bold SM 15

Swedish League Long
Green and steep in a lot of places, threw away a decent place with a stupid tiredness/switch off mistake near the end, otherwise was actually fairly alright, some slow routechoice decisions and some other minor issues.

Warm up /down 24:37 [2] 1.9 km (12:57 / km)
shoes: VJ Bold SM 15

Run 16:48 [2] 3.5 km (4:48 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Friday Apr 22, 2016 #

4 PM

Run 26:46 [2] 5.99 km (4:28 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Easy sunshine run

Thursday Apr 21, 2016 #

12 PM

Run 26:22 [2] 5.4 km (4:53 / km)
shoes: Mizuno Wave Sayonara 2 White

Warm up to the bird tower, warm down jog home after

Warm up /down 5:00 [2] 0.4 km (12:30 / km)
shoes: Mizuno Wave Sayonara 2 White

Run 34:00 [4] 9.8 km (3:28 / km)
shoes: Mizuno Wave Sayonara 2 White

Threshold 2 x 15 on 8:an
After managing to run twice in a row before breakfast it was only right that I restored balance to the universe and only just managed to start before midday.
Trail is a bit hillier than I thought, but I still feel that I was mostly at T intensity.
Nice to be going hard on some reasonable ground

6 PM

O - Training 27:59 [2] 4.5 km (6:13 / km)
shoes: Icebug (NightHawk)

Contour only training from Skatås

Run 13:00 [2] 2.5 km (5:12 / km)
shoes: Icebug (NightHawk)

Wednesday Apr 20, 2016 #

9 AM

Run 20:30 [2] 4.1 km (5:00 / km)
shoes: Mizuno Wave S 2 (Blue Green)

First on the hilly trail then back on the flat

6 PM

O - Training 1:28:55 [3] 11.5 km (7:44 / km)
shoes: VJ Supra 2015

Cool long distance training north of Gothenburg. Was pretty good in general, not so good where the terrain got steeper, felt like I was taking lots of extra height, also struggling a bit going up the hills into detail with distance judgement. Rest was all good.
Snapped both active ankles though, not cool.

Run 12:41 [2] 2.1 km (6:02 / km)
shoes: VJ Supra 2015

Tuesday Apr 19, 2016 #

9 AM

Run 18:20 [3] 4.4 km (4:10 / km)
shoes: Mizuno Wave Sayonara 2 White

Prebreakfast run on the flat

C • intense 1

6 PM

Run 20:30 [2] 3.0 km (6:50 / km)
shoes: Inov8 190

To start, back from finish

O - Training 40:00 [4] 6.6 km (6:04 / km)
shoes: Inov8 190

O Intervals with Eric and Mikael on Skatås

Warm up /down 5:00 [2]

Monday Apr 18, 2016 #

11 AM

Run 1:01:07 [2] 12.9 km (4:44 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Trying to find new paths. Out on the Skatås 18k track for a bit then cut off, ran up Getryggen and down the far side to join the 18k again. Followed this back to Skatås then home. Path is reasonable, allows faster running on an uneven surface but it is fairly muddy and wet in places.

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