Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 11 days ending Jul 14, 2014:

activity

time

miles

Run

6:57:01

49.89

80.29

Cycling

2:13:13

O - Training

45:00

3.99

(11:16)

6.43

(7:00)

Warm up /down

30:00

O - Sprint Training

16:00

2.17

(7:21)

3.5

(4:34)

Core Stability

15:00

Total

10:56:14

56.06

90.22

1:34

0:00

» now

Monday Jul 14, 2014 #

11 AM

Cycling 1:33:13 [3]
shoes: Giant Defy 3.5

4 laps on the park pre Tour

Saturday Jul 12, 2014 #

10 AM

Run race 15:33 [5] 5.0 km (3:07 / km)
shoes: Asics Hypers B&G

Bushy Parkrun. Nobody around me at all so another time trial effort

C • Grapevine 1

Run 35:00 [3] 7.0 km (5:00 / km)

Friday Jul 11, 2014 #

5 PM

Run 1:03:00 [3] 13.74 km (4:35 / km)
shoes: Asics Hypers B&G

Post sporting excitement

Thursday Jul 10, 2014 #

7 PM

Cycling 40:00 [1]
shoes: Giant Defy 3.5

Run 30:00 [3]
shoes: Asics Hypers B&G

Run race 4:28 [5] 1.61 km (2:47 / km)
shoes: Saucony XC

Had a crack at a mile with Ranelagh. Time trial for me.
I think I ran 67,68,70,63 as lap times. Nice to have done a proper athletics distance.

Wednesday Jul 9, 2014 #

5 PM

Run 1:04:00 [3] 13.24 km (4:50 / km)
shoes: Asics Hypers B&G

Post TDF in the Park

Tuesday Jul 8, 2014 #

7 PM

Run 35:00 [3] 6.67 km (5:15 / km)
shoes: Asics Hypers B&G

Run tempo 32:00 [4] 7.3 km (4:23 / km)
shoes: Asics Hypers B&G

6 x 4 minutes (75s rest) Threshold, getting about 1.15km on each (wind + hill) also GPS continues to be dead so... problems.

I think this is the session that I broke my foot on last year (once I had remembered this my foot began to hurt again. Brilliant Brain).

Felt good and nice to see the Ranelagh guys again.

Warm up /down 10:00 [2]

Core Stability 15:00 [1]

TdF

Monday Jul 7, 2014 #

Note
(rest day)

Took a day off because I can

Sunday Jul 6, 2014 #

10 AM

O - Training 45:00 [3] 6.43 km (7:00 / km)
shoes: X-Talon (Alicante)

Tankersly.
I am obviously horribly spoilt by orienteering in a country where it is possible not to run through nettles and brambles the entire time. Consequently, I found Tankersly to be not quite what I remembered.

C • You've changed... 2

Warm up /down 20:00 [2]

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy

2 PM

O - Sprint Training 16:00 [4] 3.5 km (4:34 / km)
shoes: Asics Hypers B&G

Cruised round some sprint training in Sheffield.

Run 20:00 [3] 3.33 km (6:00 / km)
shoes: Asics Hypers B&G

6 PM

Run 58:00 [3] 10.4 km (5:35 / km)
shoes: Asics Hypers B&G

Lovely run out in Rivelin. It was gorgeous and I got to run on top path, it was also a bit further than I had expected.

Friday Jul 4, 2014 #

3 PM

Run 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics Hypers B&G

Running in Loughborough

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