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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Dec 1:

activity # timemileskm+m
  Run8 9:12:23 66.78(8:16) 107.47(5:08)
  Cycling1 1:00:00
  Gym1 30:00
  Specific Drills1 16:20 0.62(26:17) 1.0(16:20)
  Warm up /down1 8:00 0.5(16:06) 0.8(10:00)
  Total10 11:06:43 67.9 109.27

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Sunday Dec 1 #

9 AM

Run 1:42:04 [2] 23.51 km (4:20 / km)
shoes: AsN LDN

Ring 3 fun times, mostly good conditions. Pretty dead out.

Saturday Nov 30 #

10 AM

Run 1:07:32 intensity: (25:32 @2) + (42:00 @4) 13.8 km (4:54 / km)
shoes: S1

Snow snow snow, but managed to keep out of it as best I could. First proper cold day for a while

Warm up /down 8:00 [2] 0.8 km (10:00 / km)
shoes: S1

Trying to actually warm up the muscles properly
5 PM

Run 29:00 [2] 6.06 km (4:47 / km)
shoes: AH33 (Black)

Easy ring road

Friday Nov 29 #

4 PM

Cycling 1:00:00 [1]

Thursday Nov 28 #

5 PM

Run 1:07:50 intensity: (20:00 @2) + (47:50 @4) 13.2 km (5:08 / km)

So the snow has now come again, cancelling (for me at least) ideas of running night orienteering or terrain loops, at least for the moment. Accurate transcript of discussion with coach about training today.
"I know you don't want to run on the treadmill and you will make all sorts of excuses for why it is ok to run this session on the bikepath somewhere but you are to do this on the treadmill, it is not ok to run outside, the weather is terrible, run inside, just do it."
"But I've never run an interval session on the treadmill"
"Good, there is a first time for everything"

Wednesday Nov 27 #

8 AM

Run 1:20:46 [2] 17.8 km (4:32 / km)
shoes: S1

#Woke to the surprising sight of no snow, so ditched the planned treadmill and ran to work. I thought this route was longer so ended up running extra near work. I always find adding distance on at the end of a run to be harder so next time I need to get the extra distance done maybe on Bygd√ły.

Tuesday Nov 26 #

8 AM

Run 27:42 [2] 6.0 km (4:37 / km)
shoes: SauKN

Into work
5 PM

Run 1:37:14 intensity: (45:05 @2) + (52:09 @4) 19.0 km (5:07 / km)
shoes: SauKN

10 x 1k Bislett [60]
Still not run into anybody, disappointing.

Specific Drills 16:20 [1] 1.0 km (16:20 / km)
shoes: SauKN

Monday Nov 25 #

8 AM

Gym 30:00 [1]

Start the week right.
5 PM

Run 1:20:15 [2] 8.1 km (9:54 / km)
shoes: AsN LDN

Despite this run being hilly, it is still rather slow.

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