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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  O - Training6 4:14:36 24.71(10:18) 39.77(6:24) 1096
  Run3 3:52:05 22.14(10:29) 35.63(6:31) 125
  Warm up /down6 1:24:00
  O - Race2 1:09:25 5.94(11:41) 9.56(7:16) 98
  Total11 10:40:06 52.79 84.96 1319

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Friday Sep 30, 2011 #

Note
(injured)

Stitches out today

Thursday Sep 29, 2011 #

Note
(injured)

Knee still swollen. Looks not to great as well.
Going to wait a bit more before running
C • _ 4

Saturday Sep 24, 2011 #

Note
(injured)

Knee feeling much better today. Going to wait until Tuesday I think before deciding about going for a little run. Still weak when bending it. A certain Dr. Rocke has agreed to take the stitches out which will happen next week at some point
C • Dr Rocke 1

Monday Sep 19, 2011 #

Note
(injured)

Back to Britain, and so ends my Swedish summer
C • you will be missed (coffee ... 4

Sunday Sep 18, 2011 #

Note
(injured)

Watched SM relay. Seriously cool to have 20 teams in 2 minutes or so after 2hrs 30. Good day for Sodertalje as well
C • Since there has been an off... 4

Saturday Sep 17, 2011 #

O - Training 2:47 [3] 0.5 km (5:34 / km)
(injured) shoes: Icebugs

In the adapted words of Josh Beech - what a moron to injure in training for a race the day before so badly that you can't do the race

Friday Sep 16, 2011 #

O - Race race 40:30 [5] 5.0 km (8:06 / km)
shoes: Icebugs

Swedish middle qualification. I have learnt a lot this summer and this was my chance to prove what I could do. My speed has improved and my consistency has a bit as well but I haven't done any mental training so that is something that needs to be addressed over the winter. Luckily with the quality of the guys in Sheffield I dont think it will be a problem.

Was going alright but as soon as I realised it was - game over. Just too many mistakes today, along with everybody else. I am good enough on some legs to get into the final but I just make mistakes.
C • mental toughness 1

Warm up /down 25:00 [2]

No warm down - chatted with Josh instead

Thursday Sep 15, 2011 #

Note
(rest day)

Wednesday Sep 14, 2011 #

5 PM

O - Training 46:49 [3] 7.29 km (6:25 / km) +180m 5:43 / km
shoes: Icebugs

Easy orienteering training

Warm up /down 7:00 [2]

Tuesday Sep 13, 2011 #

6 PM

O - Training 57:21 [3] 9.27 km (6:11 / km) +253m 5:27 / km
shoes: Icebugs

Relay training

Warm up /down 10:00 [2]

Monday Sep 12, 2011 #

5 PM

O - Training 51:32 [3] 7.58 km (6:48 / km) +191m 6:02 / km
shoes: Icebugs

Orienteering in Tveta

Sunday Sep 11, 2011 #

10 AM

O - Race 28:55 [5] 4.56 km (6:20 / km) +98m 5:44 / km
shoes: Icebugs

Orienteering, open 8. 1:7500 and rocky so good technical training for next weekend, running better than I have before in Sweden so I think the training is paying off.

Warm up /down 15:00 [2]

Saturday Sep 10, 2011 #

Run 2:25:00 [2] 17.0 km (8:32 / km)
shoes: Nimbus 12's

Nothing quite like a long easy hangover run

Friday Sep 9, 2011 #

Run 51:37 [3] 10.94 km (4:43 / km)

Easy run with Graham

Thursday Sep 8, 2011 #

6 PM

O - Training 40:34 [3] 6.84 km (5:56 / km) +252m 5:00 / km
shoes: Icebugs

Orienteering relay training. Bit green in some places but I was actually managing to orienteer alright in places

Warm up /down 20:00 [2]

Bit of an extended wu as I got lost

Wednesday Sep 7, 2011 #

5 PM

O - Training 55:33 [3] 8.29 km (6:42 / km) +220m 5:55 / km
shoes: Icebugs

Orienteering, Paradise with Kent and Jonas.
Fantastic as usual

Warm up /down 7:00 [2]

Tuesday Sep 6, 2011 #

Note

Rest day catching up on some serious sleeping

Monday Sep 5, 2011 #

5 PM

Run 35:28 [3] 7.69 km (4:37 / km) +125m 4:16 / km

Run - easy after Griffin

Friday Sep 2, 2011 #

Note

Griffin so no training this week as actually working hard

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