Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 29 days ending Feb 29, 2020:

activity

time

miles

Cross Training

17:20:00

Run

15:17:23

102.55

(8:57)

165.03

(5:34)

Cycling

6:50:00

Gym

3:15:00

O - Night

3:00:31

15.97

(11:18)

25.7

(7:01)

96c

O - Training

45:48

4.04

(11:20)

6.5

(7:03)

17c

Warm up /down

24:03

1.12

(21:30)

1.8

(13:22)

Total

46:52:45

123.67

199.03

113c

averages - weight:77kg

2:48

0:00

» now

Saturday Feb 29, 2020 #

Note

I went for something called a "walk" with team injured (Anwen and Tessa). It is like going running except you go much slower and you don't pause your watch when you stop. Due to the fact that we are ~~idiots~~ orienteers we ended up bashing through the forest when there wasn't a path going the direction we wanted, this was nice because we saw an otter and Tessa got very excited about a bird but it also wasn't ideal because we crossed through some marshes and forded a small river.

3 PM

Run 14:27 [2] 2.9 km (4:59 / km)
shoes: SauKN

Leg test

Friday Feb 28, 2020 #

12 PM

Run 42:04 [2] 8.9 km (4:44 / km)
weight:77kg shoes: SauKN

Part 1 of my Edinburgh touristing, met Peter and Will on the meadows

Thursday Feb 27, 2020 #

6 PM

O - Night 1:01:13 [4] *** 11.6 km (5:17 / km)
25c shoes: Nvii F1(3)

BSK Night Orienteering physical test
Combo of running and orienteering on repeat, mass start.

Run 20:00 [2] 3.1 km (6:27 / km)
shoes: Nvii F1(3)

Warm up /down 7:14 [2] 0.6 km (12:03 / km)
shoes: Nvii F1(3)

Wednesday Feb 26, 2020 #

8 AM

Run 28:24 [2] 5.6 km (5:04 / km)
shoes: AsN LDN

Morning loop

5 PM

Cross Training 1:00:00 [2]

With all this running I have been doing I haven't been able to listen to my podcasts

Tuesday Feb 25, 2020 #

4 PM

Run 1:24:59 [2] 14.2 km (5:59 / km)
shoes: S1

To the base of Ullevålseter. Quite a bit of ice around the top but otherwise fine. Both some of the best running and worst running feeling I have had with the leg so unsure really how to assess things.

Monday Feb 24, 2020 #

8 AM

Run 28:33 [2] 5.6 km (5:06 / km)
shoes: AsN LDN

Morning loop. Bit of a struggle getting out this morning

5 PM

Run 53:47 [2] 9.0 km (5:59 / km)
shoes: SauIR

Sneaking out before darkness. Very little to report, Nordmarka looks lovely, a bit of ice otherwise totally fine. Didn't meet any weirdos

Sunday Feb 23, 2020 #

10 AM

O - Training 45:48 [4] *** 6.5 km (7:03 / km)
17c shoes: Nvii F1(3)

Spot of middle distance orienteering, a "Norwegian" middle distance (i.e. massively overplanned) so even if I am out of shape at the moment it isn't that bad. Skills mostly good, even in the daylight. Leg going ok.

Run 19:30 [2] 2.8 km (6:58 / km)
shoes: Nvii F1(3)

Warm up /down 10:00 [1] 1.0 km (10:00 / km)
shoes: Nvii F1(3)

Saturday Feb 22, 2020 #

9 AM

Run 30:00 [2] 5.8 km (5:10 / km)
shoes: S1

Morning loop.

4 PM

Run 59:39 [2] 10.2 km (5:51 / km)
shoes: SauIR

Saturday part 2

Friday Feb 21, 2020 #

4 PM

Cross Training 45:00 [2]

Highlight of the day being seeing myself on TV in the gym.

Cycling 30:00 [2]

Leg actually alright today, but this is probably sensible

Thursday Feb 20, 2020 #

6 PM

Run 55:23 10.2 km (5:26 / km)
shoes: Nvii F1(3)

The boss let me out.
Running fitness is missing.

O - Night 29:18 *** 3.5 km (8:22 / km)
15c shoes: Nvii F1(3)

Yeah finding controls in the horizontal rain. Yeah love it.

Wednesday Feb 19, 2020 #

8 AM

Gym 30:00 [1]

Squats

4 PM

Run 46:50 [2] 8.1 km (5:47 / km)
shoes: SauIR

Tuesday Feb 18, 2020 #

7 AM

Run 21:24 [2] 4.1 km (5:13 / km)
shoes: SauIR

Morning jog

4 PM

Run 46:36 [2] 8.1 km (5:45 / km)
shoes: AH33 (Black)

Sneaking home before sunset

Monday Feb 17, 2020 #

Note
(rest day)

Green tick. Leg ok ish, bit stiff in the morning

Sunday Feb 16, 2020 #

10 AM

Cross Training 1:00:00 [2]

L hamstring tighter today

4 PM

Run 46:37 [2] 8.1 km (5:45 / km)
shoes: AH33 (Black)

Onto either Plan D or Plan E with this injury now, however so far this plan feels good. Got out post storm so a very wet forest, some ice still but not too bad.

Saturday Feb 15, 2020 #

9 AM

Cycling 1:00:00 [2]

Cross Training 1:00:00 [2]

4 PM

Run 48:11 [2] 8.0 km (6:01 / km)
shoes: SauIR

Easy on small paths, everything felt better than expected

Friday Feb 14, 2020 #

8 AM

Run 20:00 [1] 3.33 km (6:00 / km)
shoes: S1i

Thought the leg was good. It wasn't as good as expected

Gym 40:00 [1]

Actually pretty strong today

5 PM

Cross Training 1:25:00 [2]

Fun

Thursday Feb 13, 2020 #

6 PM

O - Night 33:00 *** 3.5 km (9:26 / km)
16c shoes: Nvii F1(3)

More night O from Grønmo. Good night skills on show today which was unexpected, including some good downhill through green onto point feature. Many night legs are now my thing?

Run 38:39 [2] 6.6 km (5:51 / km)
shoes: Nvii F1(3)

Warm up /down 2:49 [1] 0.1 km (28:10 / km)