Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Apr 30, 2014:

activity

time

miles

O - Training

6:31:05

38.3

(10:13)

61.63

(6:21)

Cycling

6:25:00

Run

4:11:54

28.25

(8:55)

45.47

(5:32)

Warm up /down

3:30:30

16.47

(12:47)

26.5

(7:57)

O - Night

3:11:09

20.57

(9:18)

33.1

(5:46)

O - Race

2:54:54

22.1

(7:55)

35.57

(4:55)

Terrain Running

2:35:00

14.4

(10:46)

23.17

(6:41)

Total

29:19:32

140.08

225.43

2:55

0:00

» now

Wednesday Apr 30, 2014 #

10 AM

O - Training 50:00 [3] 7.85 km (6:22 / km)
shoes: VJ Bold Yellow

O - Training 20:00 [4] 3.48 km (5:45 / km)
shoes: VJ Bold Yellow

2 higher tempo sections with Börje.

Run 14:42 [2] 2.65 km (5:33 / km)
shoes: Asics Hypers B&G

Easy evening jog with Börje

Tuesday Apr 29, 2014 #

10 AM

O - Training 52:30 [3] 7.9 km (6:39 / km)
shoes: VJ Bold Yellow

Easy training

Warm up /down 8:30 [2] 1.5 km (5:40 / km)
shoes: VJ Bold Yellow

Monday Apr 28, 2014 #

3 PM

O - Training 46:46 [3] 7.1 km (6:35 / km)
shoes: X-Talon (Alicante)

Easy training from the accommodation (Nässjö club hut basically)

Sunday Apr 27, 2014 #

Note

Travelled to Nässjö for TioMila training camp

Saturday Apr 26, 2014 #

12 PM

O - Race 24:47 [5] 5.0 km (4:57 / km)
shoes: VJ Bold Yellow

Middle distance on Norra Lunsen.
Working on running a bit more direct in the terrain, I think this worked well but occasionally it made me rush through my techniques.

Thanks to the wonderful intricacies of the Swedish Ranking System (and Oskar deciding not to punch the last control) I ended up with a ranking of -3 today which is ridiculous.

C • Nice one! 1

Run 35:00 [3] 5.91 km (5:55 / km)
shoes: VJ Bold Yellow

Bonus jogging with Olle Boström.

Friday Apr 25, 2014 #

9 AM

Cycling 1:00:00 [3]

5 PM

Run 30:30 [3] 6.0 km (5:05 / km)
shoes: VJ Bold Yellow

Hanging some controls (on paths) with Josh

Thursday Apr 24, 2014 #

6 PM

Run 59:01 [3] 12.5 km (4:43 / km)
shoes: Asics Hypers B&G

Went for a normal run

Wednesday Apr 23, 2014 #

8 PM

O - Night 1:04:13 [4] 11.8 km (5:27 / km)
shoes: VJ Bold Yellow

Tiomilarepet 2nd leg
Ran with Gustav for the first 8 controls which was a good experience. Then I missed a little, he got away, and I scrappily got myself back to the finish.

Warm up /down 20:00 [2] 3.0 km (6:40 / km)

Tuesday Apr 22, 2014 #

2 PM

Cycling 1:00:00 [2]

Monday Apr 21, 2014 #

Event: Kolmårdskavlen

12 PM

O - Race (Kolmårdskavlen) 52:25 [5] 10.27 km (5:06 / km)
shoes: X-Talon (Alicante)

Last leg. Started alone. Felt pretty tough physically on the first section but caught sight of Denseln and GMOK at 5 which motivated me. Caught up with Olle Kalered (Denseln) at 9 and tried to push away from him because I knew the forking was big so getting an advantage would be important. Unexpectedly saw Järla (Olle Boström) at 12 and I pushed hard on the road after 14 to try and get some space for the tricky final few controls. Overall a stable race and good experience.

http://sno-kartor.se/show_map.php?user=RaplhStreet...

Run 12:41 [2] 2.0 km (6:21 / km)
shoes: X-Talon (Alicante)

Warm up /down 30:00 [2] 3.0 km (10:00 / km)

Sunday Apr 20, 2014 #

Event: Silva League med Finspångsorienteringen

11 AM

Run 30:00 [3] 5.5 km (5:27 / km)
shoes: VJ Bold Yellow

O - Training 35:00 [3] 5.2 km (6:44 / km)
shoes: VJ Bold Yellow

O - Training 8:30 [4] 1.5 km (5:40 / km)
shoes: VJ Bold Yellow

Saturday Apr 19, 2014 #

10 AM

Run 15:00 [3] 3.0 km (5:00 / km)
shoes: X-Talon (Alicante)

O - Training 34:00 [3] 5.0 km (6:48 / km)
shoes: X-Talon (Alicante)

Friday Apr 18, 2014 #

Event: JK 2014

Terrain Running 45:00 [3] 6.0 km (7:30 / km)
shoes: X-Talon (Alicante)

Unfortunately we were disqualified during the night of Stigtomta which meant no relay for us. Went training instead with Erik and Ivar.

Thursday Apr 17, 2014 #

Event: Stigtomtakavlen

Note

Travel home day. Tired. Delays.

Wednesday Apr 16, 2014 #

10 AM

O - Race 35:11 [5] 7.0 km (5:02 / km)
shoes: X-Talon (Alicante)

EOC Relay
Was initially on first leg but GG was tired after the long so dropped out which moved me onto the 2nd leg.
Murray came through the arena right up in the leading group but then had the long forking on the last loop which put me into the sort of 2nd group.

I ran a good stable race, I felt good physically so when I had some longer forkings I was able to run back up into the group. I tired hard to run away from people at the end but I missed the second last control a little bit which meant that I handed over to Scott right in the middle of a strong group.

7th place (but 5th nation) so a good result from us, not far off a medal either. Potential.

Warm up /down 30:00 [2] 4.0 km (7:30 / km)

Did a fairly poor job of a warm down

Tuesday Apr 15, 2014 #

11 AM

Cycling 45:00 [2]

Easy mtb

Monday Apr 14, 2014 #

11 AM

O - Race 35:11 [5] 7.8 km (4:31 / km)
shoes: X-Talon (Alicante)

EOC Middle Final - 23rd place
Stable race, some small time loss due to loss of confidence (picture) and some bad direction. Hopped some fences near the end which cost me some time as well (plan).

Warm up /down 40:00 [2] 5.0 km (8:00 / km)

Was slightly late to the start (bad).

Sunday Apr 13, 2014 #

11 AM

O - Training 30:00 [3] 5.0 km (6:00 / km)
shoes: X-Talon (Alicante)

Middle final model. Very easy. 1 x 90 second orienteering effort.

Saturday Apr 12, 2014 #

3 PM

Cycling 50:00 [2]

Very easy mtb

Friday Apr 11, 2014 #

10 AM

O - Training 45:00 [3] 8.0 km (5:38 / km)
shoes: X-Talon (Alicante)

A multitechnique course on some relevant middle/relay terrain

Thursday Apr 10, 2014 #

10 AM

O - Race 27:20 [5] 5.5 km (4:58 / km)
shoes: X-Talon (Alicante)

EOC Middle Qual.
Stable run, couple of "bendy" routes and one control which I sort of found without really realising (poor plan). One 20 second miss due to missplaced control and poor direction. Comfortably into the final.

Warm up /down 40:00 [2] 5.0 km (8:00 / km)

Wednesday Apr 9, 2014 #

Event: European Orienteering Championships

10 AM

O - Training 24:00 [3] 3.2 km (7:30 / km)
shoes: X-Talon (Alicante)

Easy on the middle model with Doug. 1 x 2 min orienteering effort
2 longer strides on the road

Tuesday Apr 8, 2014 #

Note

Travelled to EOC. Flight problems so no time for training.

Monday Apr 7, 2014 #

7 PM

Run 20:00 [3] 2.4 km (8:20 / km)
shoes: X-Talon (Alicante)

Terrain Running 30:00 [3] 2.87 km (10:27 / km)
shoes: X-Talon (Alicante)

Ran behind Treb to watch him do some night O and give him so tips.

Sunday Apr 6, 2014 #

2 PM

O - Training 45:19 [3] 7.4 km (6:07 / km)
shoes: X-Talon (Alicante)

Easy Loops, forest was greener than expected and I was a bit flat so ended up just cruising round. Things going alright but no real intensity

Warm up /down 7:00 [2] 1.3 km (5:23 / km)

Saturday Apr 5, 2014 #

2 PM

Cycling 1:00:00 [2]

Friday Apr 4, 2014 #

8 PM

O - Night 58:31 [4] 12.3 km (4:45 / km)
shoes: X-Talon (Alicante)

Grymnatta
Decent technical race from me. 1 sloppy miss and some direction and general faff moments but otherwise a good performance.

Warm up /down 25:00 [2] 3.0 km (8:20 / km)

Thursday Apr 3, 2014 #

7 PM

Run 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Hypers B&G

Some unintended jogging

Cycling 35:00 [2]

Wednesday Apr 2, 2014 #

8 PM

O - Night 1:08:25 [3] 9.0 km (7:36 / km)
shoes: X-Talon (Alicante)

Night O. Better than last week

Warm up /down 10:00 [2] 0.7 km (14:17 / km)

Tuesday Apr 1, 2014 #

10 AM

Run 20:00 [3] 3.0 km (6:40 / km)
shoes: VJ Bold

Terrain Running 1:20:00 [4] 14.3 km (5:36 / km)
shoes: VJ Bold

So as an April Fool's joke the Swedish weather sent wind and snow to Södertälje. Not worrying about the times today, focussing on getting it done. 10 x Long Tveta loop off 8 minutes.
5.58, 53, 50, 47, 42, 42, 40, 38, 34, 27

6 PM

Cycling 1:15:00 [2]

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