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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Sep 10:

activity # timemileskm+m
  Run8 3:06:51 23.43(7:59) 37.7(4:57)
  Warm up /down4 2:09:15 9.01(14:21) 14.5(8:55)
  O - Race3 1:39:34 10.75(9:16) 17.3(5:45)51c
  Cycling1 45:00
  Gym1 30:00
  Total10 8:10:40 43.19 69.551c
averages - sleep:9.1 weight:71.9kg

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Sunday Sep 10 #

8 AM

Run 10:02 [2] 1.8 km (5:34 / km)
ahr:120 max:135 slept:8.5

Morning jog
12 PM

O - Race 44:49 [5] *** 7.6 km (5:54 / km)
ahr:174 max:182 20c shoes: VJ Bold 2017

Norwegian Champs Relay, Silver Medal.

Anders and Elias sent me out in second, about 10 seconds down on Halden with Olav. Then just a bit of a minute gap behind me I think. I caught glimpses of Olav on a couple of controls but never got anywhere close to him.

Began to tire just before the arena passage and my orienteering deteriorated. Luckily, just had enough of a safety margin to get into the finish before the chasing teams caught up.

Better mentally than yesterday, minus the last loop I guess.

Warm up /down 35:58 [2] 3.9 km (9:13 / km)
shoes: VJ Bold 2017

Run 9:22 [2] 1.5 km (6:15 / km)
shoes: VJ Bold 2017

Saturday Sep 9 #

9 AM

Run 14:34 [2] 3.0 km (4:51 / km)
ahr:133 max:149 slept:9.0

Morning jog
2 PM

O - Race 33:30 [5] *** 6.0 km (5:35 / km)
ahr:178 max:186 18c shoes: VJ Bold 2017

Norwegian Champs Middle. 4th place

Now with write up while waiting for the banquet to start.

Typical Ralph start, slow and unstable on the first 3. Then took a wide choice to 4 which was half bad, but then I executed badly dropping at least 30 seconds. Then started to get going.

Decent section and some very good controls. Caught up to Jon and named to just nip ahead before the arena passage.

Had a bit of a poor last loop, a stop on a control where the green before looked open, then a define mistake with some confusion in the green. Maybe 20 seconds max, but a vital 20 as I ended up just 4 seconds off 3rd place.

Still. Decent. And room and desire for more.

I also managed to fit into an XS GPS vest today. Exciting

Warm up /down 40:21 [2] 4.6 km (8:46 / km)
max:176 shoes: VJ Bold 2017

A good warm up

Run 14:58 [2] 2.4 km (6:14 / km)
shoes: VJ Bold 2017

Friday Sep 8 #

10 AM

Run 17:50 [2] 3.8 km (4:42 / km)
slept:10.0 weight:71.4kg shoes: Mizuno Wave S (Lumo Green)

Morning jog
4 PM

O - Race race 21:15 [5] *** 3.7 km (5:45 / km)
ahr:181 max:187 13c shoes: Icebug Spirit

Norwegian Champs middle qualification.
I am always pleasantly surprised at my own stupidity sometimes. Today's incident involved getting into -2 without an Emit brikke, the excuse being that seeing as we had been given emit tag, I assumed it was touch free punching. Little stress and luckily the start team had extra to give me but yes, further proof that I do need people to look after me at orienteering.

The race itself was good. I felt in control and the flags appeared as expected. 2nd place in the heat

Warm up /down 44:31 [2] 5.3 km (8:24 / km)
max:179 shoes: Icebug Spirit

Run 14:29 [2] 2.6 km (5:34 / km)
shoes: Icebug Spirit

Thursday Sep 7 #

Note
slept:8.0 weight:71.7kg

4 PM

Run 44:54 [2] 8.5 km (5:17 / km)
ahr:129 max:150 shoes: Mizuno Wave Sayonara 2 White

Short easy loop. Potential last outdoor run of the year in shorts? Unlikely, but maybe down to single figures left if the weather continues as it has this week.

Wednesday Sep 6 #

Note
slept:9.5 weight:71.8kg (rest day)

Tuesday Sep 5 #

Note
slept:9.5 weight:71.7kg

5 PM

Run 1:00:42 intensity: (29:32 @2) + (23:50 @4) + (7:20 @5) 14.1 km (4:18 / km)
ahr:136 max:172 shoes: Asics Gel-33 Electro

Taper intervals at the Sognsvann track
Damp day
4 x 1.2 T (2min), 4x200 R (200m)
Hitting 3.56 for the T which is maybe a fraction slow, it felt pretty comfortable (which is the idea), HR not getting up massively though, probably due to the relatively short reps and longish recovery, but also a possible sign of fitness (which would also be ideal).

Warm up /down 8:25 [2] 0.7 km (12:01 / km)
shoes: Asics Gel-33 Electro

Monday Sep 4 #

10 AM

Cycling 45:00 [2]
slept:9.25 weight:72.8kg

4 PM

Gym 30:00 [1]

Quick maintenance session

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