Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 30:

activity # timemileskm+m
  Run11 3:25:11 23.52(8:43) 37.85(5:25)
  O - Night2 1:36:28 8.64(11:10) 13.9(6:56)28c
  O - Race1 56:17 6.59(8:33) 10.6(5:19)12c
  O - Training1 50:00 4.47(11:11) 7.2(6:57)10c
  Warm up /down2 48:48 2.73(17:51) 4.4(11:05)
  Gym1 30:00
  Total12 8:06:44 45.95 73.9550c
averages - sleep:8.6 weight:71.9kg

«»
1:46
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 30 #

5 AM

O - Race 56:17 [5] *** 10.6 km (5:19 / km)
12c shoes: VJ Bold 2017

Tiomila leg 8
As we were getting ready for bed, at 18.00, Eric said, "I really wish there were both more and less nights like Tiomila". It is a wonderful exciting competition to be part of, and even better with the team preparation that goes into it, but getting up at 1am is completely bonkers and running in the dark and then cold is challenging.

Tiomila has small margins. 3 seconds slower last year and it would have changed our whole perspective on the race. This year, maybe 30 seconds faster into the change over for 4th leg and we could have been on the IFK night train. If Andreu had decided to go with Parma (the "wrong" decision) then we could also have been on the IFK night train. But we didn't/weren't so we started out +8.35 after long night, even if we had been there IFK ran extremely well after long night, I think there was no beating them today. Impressive.

I started off with Tampere Pyrintö and Linné, with Lidingö chasing 30 seconds behind. We faffed about on the way to the first control, trying to decide where to run and then on this muddy path. By the time we actually got moving Mårten was basically on us. And then myself and Oskar took turns assuming the other person was navigating. Compass out, push on. Turned up on the right hand side of the lake, woops.

I then took charge on the way into 1 and then most of the way to 2. Mårten jumped in front and lead us in and then Aleksi did the last part of 3. Aleksi took his own route to 4 and Oskar and Mårten followed me, we arrived at about the same time as Aleksi and on the way out saw Kalevan, Koovee, and Lillomarka. Oh, game on!

The long leg to 6 was basically the same as the women's one that we had looked at earlier so I was pretty confident going straight. The rest of the boys appeared to agree with my decision. I lost a bit of contact mid leg and asked Oskar who was behind me if he knew where we were, when he said no, I knew that I was setting a reasonable pace.

A few wobbles but pretty good the rest of the way. Tried to push hard when possible (and put the hurt on) but unfortunately no drop offs. No HR data from today, but I guess it got quite high on some sections. A very good confidence boosting experience for me.

Team finished in 3rd. My joint 2nd best finish at Tiomila. Actually a pretty good team performance, so we will be happy tomorrow.

Run 11:09 [2] 1.9 km (5:52 / km)

Warm down with Sponge

Warm up /down 38:48 [2] 3.9 km (9:57 / km)

Warm up

Saturday Apr 29 #

Event: 10Mila
 

Note
slept:9.75

8 AM

Run 21:06 [2] 3.7 km (5:42 / km)
ahr:122 max:139 shoes: Asics Gel-33 Electro

Pre breakfast jog
4 PM

Run 15:05 [2] 3.0 km (5:02 / km)
ahr:129 max:150 shoes: Asics Gel-33 Electro

Pre supper jog

Friday Apr 28 #

Note
slept:10.0

10 AM

Run 19:39 [2] 4.0 km (4:55 / km)
ahr:123 max:144 shoes: Asics Gel-33 Electro

With Jonas - Rain
5 PM

Run 21:03 [2] 4.1 km (5:08 / km)
ahr:128 max:143 shoes: Asics Gel-33 Electro

Solo - rain - jog

Thursday Apr 27 #

Note
slept:8.0

11 AM

Run 20:33 [2] 3.7 km (5:33 / km)
ahr:114 max:134 shoes: Asics Gel-33 Electro

Bigger team jog
4 PM

O - Training 50:00 intensity: (5:30 @2) + (44:30 @3) *** 7.2 km (6:57 / km)
ahr:139 max:160 10c shoes: VJ Bold 2017

Slow/Moderate O intervals with Jonas

Run 10:00 [2] 1.7 km (5:53 / km)

Wednesday Apr 26 #

Note
slept:8.0

11 AM

Run 28:50 [2] 5.05 km (5:43 / km)
ahr:113 max:143 shoes: Asics Gel-33 Electro

Team jog
9 PM

O - Night 42:33 [4] *** 7.0 km (6:05 / km)
ahr:163 max:173 15c shoes: Icebug Spirit

10mila night training.
Significant improvement from the weekend

Run 20:00 [2] 3.6 km (5:33 / km)
shoes: Icebug Spirit

Warm up and down. Cold

Warm up /down 10:00 [2] 0.5 km (20:00 / km)
shoes: Icebug Spirit

Tuesday Apr 25 #

9 PM

O - Night 53:55 [2] *** 6.9 km (7:49 / km)
ahr:142 max:161 13c shoes: Icebug Spirit

10mila training

Run 5:30 [2] 0.8 km (6:52 / km)
shoes: Icebug Spirit

Monday Apr 24 #

Note
slept:7.25 weight:71.9kg

11 AM

Gym 30:00 [1]

Ankles
Prison squats
3x8x20 SL calves
3x6x50 step ups
12x25 SL clean
Foam bugs
8 PM

Run 32:16 [2] 6.3 km (5:07 / km)
ahr:122 max:147 shoes: Asics Gel-33 Electro

« Earlier | Later »