Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Run25 16:19:32 121.02 194.76 2173
  O - Training5 7:56:01 42.45(11:13) 68.32(6:58) 1941
  Terrain Running4 4:10:18 23.93(10:28) 38.51(6:30) 796
  O - Night2 1:39:33 8.92(11:09) 14.36(6:56) 282
  O - Sprint Training2 1:01:41 7.1(8:42) 11.42(5:24)
  Cycling2 43:17 11.4(15.8/h) 18.34(25.4/h)
  Warm up /down3 30:00
  Specific Drills1 27:36
  Circuits1 15:00
  Total35 33:02:58 214.82 345.71 5193

«»
2:26
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Nov 30, 2012 #

10 AM

O - Training 1:06:40 [3] 7.11 km (9:23 / km) +144m 8:31 / km
shoes: Icebug Spirit II

A first return to Lunsen since 2007.

A day that really made me question why I was doing orienteering.
6 PM

Run 15:00 [3] 2.81 km (5:20 / km)
shoes: Icebug Spirit I

O - Sprint Training intervals 38:50 [5] 8.25 km (4:42 / km)
shoes: Icebug Spirit I

Mass start night sprint intervals. Best sprint area in Sweden I have ever run on. Genuinely good.
C • Uppsala sprinting 2

Thursday Nov 29, 2012 #

9 AM

Terrain Running 1:25:47 [3] 13.77 km (6:14 / km) +363m 5:30 / km
shoes: Icebug Spirit I

Long run with Erik and Ivar. First true snow run of the year.
6 PM

Run 29:54 [3] 5.03 km (5:57 / km) +75m 5:32 / km
shoes: Asics Hypers

From Tveta with Ivar

Wednesday Nov 28, 2012 #

3 PM

Run 1:06:10 [3] 11.98 km (5:31 / km) +132m 5:14 / km
shoes: Cumulus 14

Running with Borje. Snowing but none settling.
C • if you was running 2

Tuesday Nov 27, 2012 #

9 AM

Run 22:30 [3] 4.5 km (5:00 / km)
shoes: Asics Hypers

Up and down

Specific Drills 27:36 [1]
shoes: Asics Hypers

Hurdle drills. Some fun plyometrics (and also some messing around with the hurdles) - I got some terrible quad cramp doing one of the exercises. Also did some calf bounding up the stairs which was probably not the smartest thing to do.

Run 22:00 [4] 6.0 km (3:40 / km)
shoes: Asics Hypers

6km of 200/200. 36 and 50. Running with Borje.
Only 6k because of niggles
6 PM

Run 41:59 [3] 6.69 km (6:17 / km) +81m 5:55 / km
shoes: Cumulus 14

Easy with Borje and Richie.

Monday Nov 26, 2012 #

5 PM

Run 32:26 [3] 5.32 km (6:06 / km) +108m 5:32 / km
shoes: Cumulus 14

Easy with Borje.

Sunday Nov 25, 2012 #

Note
(rest day)

Day off today (avoided the long run). Foot niggle.

Saturday Nov 24, 2012 #

3 PM

Run 28:40 [3] 5.13 km (5:35 / km)
shoes: Cumulus 14

Out and back to Astra.

Run tempo 29:24 [4] 8.49 km (3:28 / km)
shoes: Cumulus 14

Tempo run. 4 laps of Astra (~8km) with Scott and Erik.
Lap times of 7.20, 27, 21, 15 so reasonably consistent speed.
Felt a bit tight in my problem foot on the way back. Eyes on.

Friday Nov 23, 2012 #

11 AM

Run 56:44 [3] 10.52 km (5:24 / km) +227m 4:52 / km
shoes: Cumulus 14

Easy run on the trails at Bastmora with the two Eric(k)s

Thursday Nov 22, 2012 #

10 AM

O - Training 2:08:42 [3] 19.71 km (6:32 / km) +472m 5:50 / km
shoes: Icebug Spirit II

Long technical group training with Graham, Erik and Peter Öberg. Peter is seriously good and it was really inspiring to get to run behind him and then talk to him a little bit about his routes.

Wednesday Nov 21, 2012 #

4 PM

Run 21:35 [3] 3.96 km (5:27 / km)
shoes: Cumulus 14

Down to the canal then up to Kusens, home after

Run 30:00 [4] 7.41 km (4:03 / km)
shoes: Cumulus 14

5 x 5 min (60s off). Threshold.
Ran around Kusens rather than Astra - I think as a lit loop it is a wee bit hillier than Astra which might explain the fact I was slightly slower on the distances than on previous weeks.

Decided to do back to back interval (session) days because there was no orienteering alternative tonight and I can't do the session tomorrow because we have a special guest visitor.

Daniels advocates back to back session days so I dont think doing it will be a problem. Besides I have some easy days coming up.
C • we race back to back pretty... 1

Tuesday Nov 20, 2012 #

9 AM

Run 28:00 [3] 5.0 km (5:36 / km)
shoes: Asics Hypers

Run 37:00 [4] 10.0 km (3:42 / km)
shoes: Asics Hypers

Same session as last week, 10k of 200 on 200 off (36/50). On my own for almost the whole session so good mental training for me today.

Warm up /down 10:00 [2]

Hurdle drills, better than last week
5 PM

Run 35:30 [3] 6.07 km (5:51 / km) +148m 5:13 / km
shoes: Cumulus 14

Easy with Börje

Monday Nov 19, 2012 #

10 AM

O - Training 1:07:57 [3] 7.98 km (8:31 / km) +259m 7:20 / km
shoes: Icebug Spirit I

Corridor. Much better than last time I ran a day corridor. Felt good today.

Warm up /down 10:00 [2]

Sunday Nov 18, 2012 #

2 PM

Terrain Running 58:15 [3] 6.83 km (8:32 / km)

Easy terrain running with Josh

Cycling 13:17 [3] 3.34 km (15.1 kph)

Cycled out and back to the Södertörn Club House

Saturday Nov 17, 2012 #

Event: Novemberkåsan
 
10 AM

O - Training 2:14:54 [3] 21.42 km (6:18 / km) +512m 5:38 / km
shoes: Icebug Spirit I

Dropped off in the wild, mass start run back. The group set off fast and I stuck about for 2 controls but then decided to just run at my own pace. Made 2 mistakes (1 of them incredibly stupid, the other only quite stupid) fitness seemed ok and was able to go at a reasonable pace at the end.

Lång - Splits

Friday Nov 16, 2012 #

2 PM

Run 31:01 [3] 5.44 km (5:42 / km)
shoes: Cumulus 14

Out and back to the start and finish which was the other side of town.

O - Sprint Training 22:51 [3] 3.17 km (7:12 / km)
shoes: Cumulus 14

Little bit of urban orienteering. Typically Swedish.

Thursday Nov 15, 2012 #

9 AM

Terrain Running 1:26:16 [3] 14.91 km (5:47 / km) +433m 5:03 / km
shoes: Icebug Spirit I

Long training with the gang.
6 PM

O - Night 40:00 [3] 4.5 km (8:53 / km)
shoes: Icebug Spirit II

Night Corridor from Tveta

Terrain Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Icebug Spirit II

After losing concentration and motivation sacked the orienteering in and began to run home. Discovered there is a Tveta reflexbana so ran round the final part of it.

Wednesday Nov 14, 2012 #

Event: Mila Stockholm By Night, etapp 1
 
9 AM

Run 15:43 [3] 2.99 km (5:15 / km) +102m 4:29 / km
shoes: Cumulus 14

Pre-breakfast
7 PM

O - Night 59:33 [5] 9.86 km (6:02 / km) +282m 5:17 / km
shoes: Icebug Spirit I

Mila by Night.
Mass start with two butterflies for forking. Great fun. Almost got dropped at 11 but went on a good route to 12 and caught the group back up again. Got Swedish gaffled (or maybe Jukola gaffled now) near the end (and was trying to dodge some punters) so got dropped by OB, JL, and GG to the last control. Made a bit of a hash of it but was paying enough attention to get past AC on the way to the finish.

Ended up 5th, GB won just ahead of OB and JL. I ended up 5th 1.23 down. Good practice

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Icebug Spirit I

Warming up and down

Tuesday Nov 13, 2012 #

10 AM

Run 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics Hypers

Warm up /down 10:00 [2]

Hurdle drills

Run 35:40 [4] 10.0 km (3:34 / km)
shoes: Asics Hypers

10km of 200m on 200m off.
36s for 200m on, 50s for 200m off.
Started out with Eric, Erik, and Ivar but eventually Eric and Ivar dropped out and Erik wanted to run faster so even up running the last 2 and a bit k on my own.

Good for practising pacing. Felt ok. Hamstring a bit tight and R foot feeling odd.

Monday Nov 12, 2012 #

7 PM

Run 32:49 [3] 6.76 km (4:51 / km) +113m 4:29 / km
shoes: Cumulus 14

Spent all day digging a hole with Josh. Physical hole, not metaphorical. Ran when I got home, not too sore but dirt everywhere.

Sunday Nov 11, 2012 #

3 PM

Run 1:05:21 [3] 11.76 km (5:33 / km) +193m 5:08 / km
shoes: Cumulus 14

Easy with Ivar and Niklas

Saturday Nov 10, 2012 #

9 AM

Run 20:48 [3] 4.13 km (5:02 / km) +148m 4:16 / km
shoes: Cumulus 14

Pre-breakfast
5 PM

Run 30:56 [3] 5.51 km (5:37 / km) +84m 5:13 / km
shoes: Asics Hypers

Easy with Ivar and Niklas

Friday Nov 9, 2012 #

12 PM

Run 15:14 [3] 2.98 km (5:07 / km) +54m 4:41 / km
shoes: Cumulus 14

Testing out the ankle, seems pretty good.

Thursday Nov 8, 2012 #

Note

Back in Sweden

Wednesday Nov 7, 2012 #

Cycling 30:00 [3] 15.0 km (30.0 kph)
shoes: Giant Defy 3.5

Cycled over to Abi's. Ankle feels ok

Tuesday Nov 6, 2012 #

Note

Bashed ankle, some bruising but stability wise it feels ok.

Monday Nov 5, 2012 #

6 PM

Circuits 15:00 [1]

Run 5:00 [1]

Sunday Nov 4, 2012 #

Event: SPOOK Beer Race
 

Saturday Nov 3, 2012 #

8 AM

Run 33:37 [3] 6.57 km (5:07 / km) +64m 4:53 / km
shoes: Cumulus 14

Easy pre breakfast with the boys
3 PM

O - Training 1:17:48 [3] 12.1 km (6:26 / km) +555m 5:14 / km
shoes: Icebugs

Quality little area, like Tankersly but on the side of a massive hill (somewhere near Buxton)

Friday Nov 2, 2012 #

11 AM

Run 1:00:05 [3] 13.26 km (4:32 / km) +286m 4:05 / km
shoes: Cumulus 14

To the park

Thursday Nov 1, 2012 #

10 AM

Run 26:24 [3] 6.06 km (4:21 / km) +96m 4:02 / km
shoes: Nimbus 12's

Pre breakfast in the park
5 PM

Run 1:00:02 [3] 12.39 km (4:51 / km) +263m 4:23 / km
shoes: Cumulus 12's

Steady in the park

« Earlier | Later »