Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 16, 2017:

activity

time

miles

Run

4:48:34

33.86

(8:31)

54.5

(5:18)

O - Race

2:00:25

16.84

(7:09)

27.1

(4:27)

67c

O - Night

1:13:48

5.59

(13:12)

9.0

(8:12)

16c

Gym

45:00

Warm up /down

41:25

1.8

(22:59)

2.9

(14:17)

O - Sprint Race

14:13

2.61

(5:27)

4.2

(3:23)

26c

Total

9:43:25

60.71

97.7

109c

averages - sleep:8.4 weight:71.4kg

2:22

0:00

» now

Sunday Apr 16, 2017 #

Note
slept:8.75 weight:71.3kg

8 AM

Run 10:14 [2] 2.1 km (4:52 / km)
ahr:132 max:148

Morning jog/ warm down from yesterday

1 PM

O - Race 1:31:12 [5] *** 20.2 km (4:31 / km)
ahr:170 max:182 40c shoes: Inov8 225

JK Classic - 2nd behind GG by 1.40

Pretty good race, some scrappy bits and maybe a few dubious decisions (going round instead of straight, or the opposite at the wrong time). Only 1 actual very small miss, otherwise a few hesitations but basically fine.

Run 32:36 [2] 5.8 km (5:37 / km)
shoes: Inov8 225

To the start and warm down jog after

Warm up /down 8:25 [2] 0.6 km (14:02 / km)

Saturday Apr 15, 2017 #

Note
slept:8.25 weight:71.9kg

8 AM

Run 13:31 [2] 2.6 km (5:12 / km)
ahr:127 max:144

Morning jog

1 PM

O - Race 29:13 [5] *** 6.9 km (4:14 / km)
ahr:181 max:185 27c shoes: Inov8 225

JK Middle - 1st

Fast. A small wobble

C • Well done #leadingfromthegun 4

Run 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 225

Warm up /down 15:00 [2] 1.1 km (13:38 / km)
shoes: Inov8 225

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering

Note
slept:9.0 weight:70.9kg

8 AM

Run 15:58 [2] 3.4 km (4:42 / km)
ahr:134 max:153

Before breakfast activity

3 PM

O - Sprint Race 14:13 [5] *** 4.2 km (3:23 / km)
ahr:182 max:190 26c shoes: Asics Hyperspeed

JK Sprint - 2nd +20s to Kris

Pretty good. 1 small miss near the end, 1 hesitation/faff checking descriptions for a wall side, 1 wrong route (many 50/50s not sure how many I got right or not). Maybe 10 seconds total gone, but pleased, seemed to be moving alright.