Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 13 days ending Aug 26, 2011:

activity	#	time	miles		km		+m
O - Training	9	5:27:18	25.22		40.58		954	16 /	19c	84%
Run	6	3:01:35	21.44	(8:28)	34.51	(5:16)	583
O - Race	2	1:55:58	11.41	(10:10)	18.37	(6:19)	472
Warm up /down	7	55:00
Total	17	11:19:51	58.07		93.46		2008	16 /	19c	84%

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Friday Aug 26, 2011 #

10 AM

O - Training 51:22 [3] 7.84 km (6:33 / km) +128m 6:03 / km
spiked:11/12c shoes: Icebugs

Easy training on SM 2008 area, finding some nice routes but going quite slowly.

Warm up /down 5:00 [2]

5 PM

O - Training 32:35 [5] 6.42 km (5:05 / km) +127m 4:37 / km
spiked:5/7c shoes: Icebugs

Race pace, mix of long legs and short. Very nice area, especially on the hill tops.

Warm up /down 5:00 [2]

Thursday Aug 25, 2011 #

10 AM

O - Training 30:34 [4] 4.99 km (6:08 / km) +141m 5:22 / km
shoes: Icebugs

The straight corridor and line training again. Running much faster and therfore making more mistakes. Big fall off in the corridor, line was alright though.

Warm up /down 5:00 [2]

5 PM

O - Training 40:44 [3] 6.52 km (6:15 / km) +222m 5:20 / km
shoes: Icebugs

Orienteering Intervals. Quick but not really, going alright - some mistakes at the end with misreading marshes and bad compass.

Warm up /down 7:30 [2]

Wednesday Aug 24, 2011 #

10 AM

O - Training 23:47 [3] 4.01 km (5:56 / km) +98m 5:17 / km
shoes: Icebugs

The straight corridor (1.7km), then a line back.
Good training

Warm up /down 7:30 [2]

5 PM

O - Training 26:52 [4] 4.96 km (5:25 / km) +89m 4:58 / km
shoes: Icebugs

SNO relay training. 3rd back, finally beat me some real Swedes. Not feeling especially terrain fit in all these marshes.

Warm up /down 10:00 [2]

Tuesday Aug 23, 2011 #

9 AM

Run 20:12 [3] 4.73 km (4:16 / km) +97m 3:52 / km
shoes: Nimbus 12's

Was going to run intervals, but then was hungry so decided to eat in the morning so could only run east. Went to Syd to try and find the bike. Failed.

C • West? 2

6 PM

O - Training 34:30 [5] 5.84 km (5:54 / km) +150m 5:14 / km
shoes: Icebugs

Fast orienteering, 1:5000 scale. Really good fun. (in the forest)

Monday Aug 22, 2011 #

6 PM

Run 46:46 [3] 8.24 km (5:41 / km) +194m 5:05 / km
shoes: Nimbus 12's

Easy run with Aubergine. Gossip

Sunday Aug 21, 2011 #

9 AM

O - Race 36:19 [5] 5.91 km (6:09 / km) +216m 5:12 / km
shoes: Icebugs

Better o in places than yesterday, worse in others. Better technique I think though, will work hard at the training camp next week.

Saturday Aug 20, 2011 #

10 AM

O - Race race 1:19:39 [4] 12.46 km (6:24 / km) +255m 5:48 / km

11 controls in 10km. Proper long distance orienteering.
Maybe better route choices than previously, just rubbish navigation close to the control. Reading far too much detail and trusting the vegetation too much.

Warm up /down 15:00 [2]

Friday Aug 19, 2011 #

11 AM

O - Training 1:00:00 [3]

1:4000 map of Paradiset. Pretty cool.

Thursday Aug 18, 2011 #

8 PM

Run 36:40 [3] 6.75 km (5:26 / km) +145m 4:54 / km
shoes: Nimbus 12's

Finally went and played tourist in Stockholm. Easy run to the lake - swim - and back.

Wednesday Aug 17, 2011 #

O - Training 26:54 [4]

Melke's Minne. More children at a local Stockholm relay competition than at the British Championships. Ran an open course, got lost.

Tuesday Aug 16, 2011 #

2 PM

Run 39:48 [3] 8.3 km (4:48 / km) +107m 4:30 / km
shoes: Nimbus 12's

Easy midday run, dragging myself away from the orienteering organisational Agincourt. "Couldn't organise a piss up in a brewery"

9 PM

Run 23:00 [2] 4.0 km (5:45 / km)
shoes: Nimbus 12's

went for a run with julia. WAS FUN

Monday Aug 15, 2011 #

Event: Stockholm 2011 Orienteering Tour

Note
(rest day)

Calves sore. Knew it was gonna be a bit dogey running the 10km in light shoes and on toes. Could feel it in the race but just go on with it. Left one worse, pain mostly on cushioning which is to be expected. Hopefully will be better soon, no worries though.

Sunday Aug 14, 2011 #

6 PM

Run 15:09 [3] 2.49 km (6:05 / km) +42m 5:37 / km
shoes: Nimbus 12's

Calves sore, went slow

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