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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Sep 30, 2007:

activity # timemileskm+m
  Cross Country10 6:15:33 27.85 44.82 95
  O - Training4 3:03:04 17.09(10:43) 27.5(6:39) 79069 /75c92%
  Run3 2:20:58 10.25 16.5 130
  Circuits3 1:48:00
  Core Stability2 50:00
  General Fitness1 40:00
  Cycling1 30:00 3.73(7.5/h) 6.0(12.0/h) 15
  Fell Run1 17:32 3.11(5:39) 5.0(3:30)
  Total24 15:45:07 62.02 99.82 103069 /75c92%
averages - sleep:11 weight:28.1kg

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Sunday Sep 30, 2007 #

O - Training race (JHI Relay) 24:00 [5] *** 4.0 km (6:00 / km) +60m 5:35 / km
spiked:18/18c shoes: Walsh PB Trainer

Saturday Sep 29, 2007 #

O - Training race 58:57 [5] *** 7.6 km (7:45 / km) +350m 6:18 / km
spiked:11/14c

Thursday Sep 27, 2007 #

Circuits 36:00 [5]

Wednesday Sep 26, 2007 #

Cross Country 1:00:00 [3]

Tuesday Sep 25, 2007 #

Core Stability 20:00 [3]

Monday Sep 24, 2007 #

Cross Country (3000) 30:00 [3] 6.0 km (5:00 / km)

Thursday Sep 20, 2007 #

Circuits 36:00 [5]

Wednesday Sep 19, 2007 #

Cross Country 1:30:00 [3]
shoes: Walsh PB Trainer

Felt some pain in the tendon/ligament at the back inside of the knee.

Tuesday Sep 18, 2007 #

Note
(rest day)

Monday Sep 17, 2007 #

Cross Country hills 30:00 [4] 6.0 km (5:00 / km)
shoes: Walsh PB Trainer

Sunday Sep 16, 2007 #

O - Training race (Queen Elizabeth's Park) 1:00:45 [4] *** 7.9 km (7:41 / km) +360m 6:16 / km
spiked:16/19c shoes: Walsh PB Trainer

Lost 2 minutes in mistakes and probably a bit on the running speed. Trying to get used to running for longer periods.

Saturday Sep 15, 2007 #

Cross Country race (Grists Match) 12:13 [5] 3.6 km (3:24 / km) +5m 3:22 / km
shoes: Gel Orient

Friday Sep 14, 2007 #

Circuits 36:00 [5]

Thursday Sep 13, 2007 #

Cross Country intervals 14:00 [3] 4.0 km (3:30 / km)
shoes: Gel Orient

Wednesday Sep 12, 2007 #

Cross Country 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Gel Orient

Tuesday Sep 11, 2007 #

Cross Country 35:00 [3] 6.0 km (5:50 / km) +40m 5:39 / km
shoes: Gel Orient

Monday Sep 10, 2007 #

Cross Country 35:00 [3] 6.0 km (5:50 / km) +20m 5:44 / km
shoes: Gel Orient

Sunday Sep 9, 2007 #

O - Training race (Orienteering) 39:22 [5] ** 8.0 km (4:55 / km) +20m 4:52 / km
spiked:24/24c slept:4.0 shoes: Walsh PB Trainer

Saturday Sep 8, 2007 #

Cross Country race (Cross Country) 9:20 [5] 2.0 mi (4:40 / mi) +30m 4:28 / mi
shoes: Walsh PB Trainer

Oxted Mob Match
New Course Record

Friday Sep 7, 2007 #

Note
(rest day)

Rest

Thursday Sep 6, 2007 #

General Fitness (Canoeing) 40:00 [1]

Wednesday Sep 5, 2007 #

Run (Cross Country Training) 1:30:00 [4] 10.0 km (9:00 / km) +70m 8:42 / km
shoes: Walsh PB Trainer

Tuesday Sep 4, 2007 #

Run hills 20:00 [4]
shoes: Gel Orient

Monday Sep 3, 2007 #

Run (Small) 30:58 [3] 6.5 km (4:46 / km) +60m 4:33 / km
shoes: Gel Orient

Sunday Sep 2, 2007 #

Core Stability 30:00 [3]

Saturday Sep 1, 2007 #

Fell Run race (Time Trial) 17:32 [5] 5.0 km (3:30 / km)
slept:9.0 weight:28.1kg shoes: Walsh PB Trainer

Cycling warm up/down 30:00 [1] 6.0 km (12.0 kph) +15m
slept:9.0 weight:28.1kg

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