Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 14, 2017:

activity

time

miles

O - Training

3:20:16

18.95

(10:34)

30.5

(6:34)

87c

Run

3:02:50

20.19

(9:03)

32.5

(5:38)

O - Race

1:34:45

11.12

(8:31)

17.9

(5:18)

30c

Warm up /down

1:11:15

3.91

(18:12)

6.3

(11:19)

O - Sprint Race

14:52

2.67

(5:34)

4.3

(3:27)

24c

Total

9:23:58

56.86

(9:55)

91.5

(6:10)

141c

averages - sleep:8 weight:70.6kg

2:24

0:00

» now

Sunday May 14, 2017 #

Note
slept:8.0

10 AM

O - Race 59:12 [4] *** 11.0 km (5:23 / km)
ahr:167 max:178 11c shoes: Inov8 225

Estonia #7 Long
First 60 minutes at competition speed.

O - Training 50:00 [3] *** 8.7 km (5:45 / km)
ahr:150 11c shoes: Inov8 225

Last section of the test race, went with some Swiss boys for some metres. Ruslan came flying past at one point, and was super nice and told me to watch out for the barbed wire fence, what a nice guy.

Run 11:29 [2] 2.0 km (5:45 / km)
shoes: Inov8 225

Warm down

Run 11:01 [2] 2.3 km (4:47 / km)
shoes: Inov8 225

Warm up running

Warm up /down 12:30 [2] 0.8 km (15:37 / km)
shoes: Inov8 225

Saturday May 13, 2017 #

Note
slept:6.0

12 PM

O - Race 35:33 [5] *** 6.9 km (5:09 / km)
ahr:180 max:186 19c shoes: Icebug Spirit

Estonia #6 - Middle Test

Run 20:16 [2] 3.3 km (6:08 / km)
shoes: Icebug Spirit

Warm down

Run 16:00 [2] 3.1 km (5:10 / km)
shoes: Icebug Spirit

Warm up, I think probably not enough again.

Warm up /down 14:00 [2] 0.8 km (17:30 / km)

Men 2 - Splits

Friday May 12, 2017 #

Event: WOC 2017 test races

Note
slept:10.0

11 AM

O - Training 30:25 [3] *** 4.4 km (6:55 / km)
ahr:150 max:165 19c shoes: Inov8 225

Estonia #4 Kirukikula
Emil shadowing

Run 10:20 [2] 2.0 km (5:10 / km)
shoes: Inov8 225

6 PM

Warm up /down 44:45 [2] 4.7 km (9:31 / km)
ahr:115 max:164 shoes: AG1B

Warm up
Maybe 15 running, 5 drills, 15 start box/call up faff (incl. strides), 12 minutes actual faff. Maybe should have done more/higher intensity closer to the start?

7 PM

O - Sprint Race 14:52 [5] *** 4.3 km (3:27 / km)
ahr:180 max:189 24c shoes: Asics Hyperspeed

Estonia #5 - Sprint Test Race
Pretty ok, a bit more wobbly than expected and a bit slower at the start (which actually probably turned out alright as it was a fraction longer than expected).

Run 20:46 [2] 3.6 km (5:46 / km)
ahr:119 max:134 shoes: AG1B

Post race

Men - Splits

Thursday May 11, 2017 #

11 AM

O - Training 15:33 [4] *** 2.7 km (5:46 / km)
ahr:175 max:180 14c shoes: Icebug Spirit

Estonia #2 - Päidlapalu N

Run 29:00 [2] 4.9 km (5:55 / km)
shoes: Icebug Spirit

5 PM

O - Training 57:43 [2] *** 8.7 km (6:38 / km)
ahr:133 max:149 23c shoes: Icebug Spirit

Estonia #3 Lajavangu

Wednesday May 10, 2017 #

Note
slept:6.0

5 PM

O - Training 46:35 [2] 6.0 km (7:46 / km)
ahr:114 max:146 20c shoes: Icebug Spirit

Estonia #1. K. Forest.
Easy map learn

Tuesday May 9, 2017 #

Note
slept:10.0 weight:71kg (rest day)

Monday May 8, 2017 #

Note
weight:70.2kg

6 PM

Run 1:03:58 [2] 11.3 km (5:40 / km)
ahr:110 max:147 shoes: Mizuno Wave S (Lumo Green)

Very easy with Cherry and Mikael

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