Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 1, 2016:

activity	#	time	miles		km		+m
Run	7	2:46:34	19.01	(8:46)	30.6	(5:27)
O - Training	2	1:36:06	6.79	(14:09)	10.93	(8:48)
Warm up /down	4	1:00:33	1.62		2.6
O - Race	1	39:59	4.05	(9:52)	6.52	(6:08)
O - Sprint Race	2	28:23	4.78	(5:56)	7.7	(3:41)
O - Sprint Training	1	27:00	2.86	(9:27)	4.6	(5:52)
Total	10	6:58:35	39.11		62.95

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Sunday May 1, 2016 #

10 AM

Run 16:00 [2] 2.9 km (5:31 / km)
shoes: Mizuno Wave Sayonara 2 White

Warm up /down 20:00 [2] 1.0 km (20:00 / km)
shoes: Mizuno Wave Sayonara 2 White

O - Sprint Race 13:15 [5] 3.5 km (3:47 / km)
shoes: Inov8 190

World Cup Sprint Qualification
Settled down and got through the first couple of hard controls in the scrub. Went alright through the buildings, a bit hesitant in a few places but moving ok. Got through with room to spare

Run 15:14 [2] 2.4 km (6:21 / km)
shoes: Mizuno Wave Sayonara 2 White

Warming down with the boys

6 PM

O - Sprint Race 15:08 [5] 4.2 km (3:36 / km)
shoes: Asics Hyperspeed

World Cup Sprint
Complex and challenging sprint, worked out there were quite a few blocks and was alert enough to spot them. A couple of hesitations and confusions but not very much at any point. As World of O pointed out, I lost 7 seconds or less to the fastest time on each leg, so that must mean I have got a pace which seems to work. Just need to work out where I can potentially get a few seconds more while remaining stable.

Run 16:00 [2] 2.5 km (6:24 / km)
shoes: Mizuno Wave Sayonara 2 White

Warm up /down 16:00 [2] 1.0 km (16:00 / km)
shoes: Mizuno Wave Sayonara 2 White

7 PM

Run 16:48 [2] 3.2 km (5:15 / km)
shoes: Mizuno Wave Sayonara 2 White

Warming down

Saturday Apr 30, 2016 #

11 AM

Run 14:40 2.6 km (5:38 / km)
shoes: Inov8 190

Warm up /down 15:00 [2]

12 PM

O - Race 39:59 [5] 6.52 km (6:08 / km)
shoes: Inov8 190

World Cup Middle
Solid if unspectacular.
A small miss and then a bigger miss early on meant grouping up. Felt in control and comfortable, everybody was working together while also doing their own things. I pushed on and lead the final part and felt good but not quite spot on with the navigation.

1 PM

Run 21:32 [2] 3.0 km (7:11 / km)
shoes: Inov8 190