Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Nov 30, 2017:

activity

time

miles

Run

19:35:01

130.25

(9:01)

209.61

(5:36)

O - Night

9:53:49

44.37

(13:23)

71.4

(8:19)

164c

Cycling

5:05:00

O - Training

3:46:47

20.24

(11:12)

32.57

(6:58)

67c

Gym

3:00:00

General Fitness

2:30:00

Terrain Running

1:18:46

7.46

(10:34)

12.0

(6:34)

Warm up /down

1:01:01

2.11

(28:53)

3.4

(17:57)

O - Sprint Training

22:22

2.8

(8:00)

4.5

(4:58)

32c

Core Stability

15:00

Total

46:47:46

207.21

333.48

263c

averages - sleep:8.4 weight:72.8kg

2:30

0:00

» now

Thursday Nov 30, 2017 #

7 AM

Run 54:37 [2] 11.6 km (4:42 / km)
ahr:134 max:158 slept:7.0 weight:72.9kg shoes: Mizuno Wave S (Blue 2 Bays)

Into work with Alan and then via the parks

4 PM

Run 35:00 [2] 7.0 km (5:00 / km)
ahr:142 max:156 shoes: Mizuno Wave S (Blue 2 Bays)

Wednesday Nov 29, 2017 #

Note
slept:7.75 weight:74.3kg

5 PM

O - Night 1:55:47 *** 13.0 km (8:54 / km)
ahr:135 max:159 25c shoes: Icebug Spirit

TioTog, with reduced boys. Snow but doable.

Tuesday Nov 28, 2017 #

10 AM

Gym 40:00 [1]
slept:9.5 weight:74.7kg

4x3x60 front
Superset TJs X3 each leg
3x10x70 dead
Ankles

5 PM

Cycling 1:20:00 [2]

Falling snow

Monday Nov 27, 2017 #

Note
slept:8.5 weight:74kg (rest day)

Big weekend

Sunday Nov 26, 2017 #

10 AM

O - Training 1:09:50 *** 11.6 km (6:01 / km)
ahr:165 max:175 18c slept:7.5 shoes: VJ Sarva 2017

Paradiset for 10mila training. Lots of good bits, some very good bits, some bad bits, some out of date mapping.

Run 23:30 [2] 3.8 km (6:11 / km)
shoes: VJ Sarva 2017

Warm up /down 10:00 [2] 0.8 km (12:30 / km)
shoes: VJ Sarva 2017

Saturday Nov 25, 2017 #

10 AM

O - Training 52:50 [3] *** 7.77 km (6:48 / km)
ahr:150 max:161 18c shoes: VJ Sarva 2017

Steady orienteering. Very good to start with, then poor.

Run 12:00 [2] 2.0 km (6:00 / km)
slept:9.0 shoes: VJ Sarva 2017

4 PM

Run 31:58 [2] 5.71 km (5:36 / km)
ahr:122 max:144 shoes: AG1B

Easy run from Tveta

Friday Nov 24, 2017 #

Note
slept:7.0 weight:72.5kg

7 PM

O - Night 1:10:00 [4] *** 9.7 km (7:13 / km)
ahr:155 max:177 17c shoes: VJ Sarva 2017

Night O.
Felt invincible the first three controls and absolutely smashed it. Then the after work vibes kicked in and I was terrible, including a big 8 minuter one.

Run 14:00 [2] 2.0 km (7:00 / km)
shoes: VJ Sarva 2017

Warm up /down 15:00 [2] 1.0 km (15:00 / km)

Thursday Nov 23, 2017 #

10 AM

Cycling 1:00:00 [2]
slept:9.0 weight:72.4kg

5 PM

Gym 40:00 [1]

Ankles
Prison squats
4x5x77.5 1x5x80 back
Cleans 50
Arabesque
Core

Wednesday Nov 22, 2017 #

Note
slept:8.75 weight:73kg (rest day)

Tuesday Nov 21, 2017 #

Note
slept:7.5

6 PM

O - Night 1:18:29 *** 10.2 km (7:42 / km)
ahr:143 max:169 20c shoes: Icebug Spirit

Ås by Night and Fog.
Fairly shocking after work orienteering. Pretty green and tough forest, it actually did improve for 2 controls, so much so that I was fairly sure that I must have run off the map.

Run 10:00 [2] 1.8 km (5:33 / km)
shoes: Icebug Spirit

Warm up /down 14:00 [2] 0.4 km (35:00 / km)

Monday Nov 20, 2017 #

Note
slept:8.5 weight:72.5kg

6 PM

Run 13:18 [2] 2.1 km (6:20 / km)
ahr:123 shoes: VJ Sarva 2017

O - Night 1:15:48 [2] *** 9.2 km (8:14 / km)
ahr:140 max:158 20c shoes: VJ Sarva 2017

Mandagsrenn #1

Sunday Nov 19, 2017 #

11 AM

Run 39:00 [2] 7.6 km (5:08 / km)
ahr:132 max:150 slept:9.0 weight:72.5kg shoes: Mizuno Wave Sayonara 2 White

Bit of a stretch out. Usually I can measure my tiredness by how long it takes until I feel ok while running, today it took about 25 minutes...

2 PM

General Fitness 30:00 [1]

Saturday Nov 18, 2017 #

9 AM

Run 2:18:31 [2] 20.8 km (6:40 / km)
ahr:128 max:155 slept:8.5 weight:72.5kg shoes: O-Roc

Easy with the boys, Norwegian style. Small paths

C • Unbreakable 1

Friday Nov 17, 2017 #

Note
slept:9.25 weight:72.5kg

6 PM

O - Night 1:32:40 [2] 10.5 km (8:50 / km)
ahr:145 max:168 30c shoes: VJ Sarva 2017

"So Ralph, what do you do for fun on a Friday night?"

C • crazy cat! 1

Run 33:07 [2] 4.5 km (7:22 / km)
ahr:123 shoes: VJ Sarva 2017

Thursday Nov 16, 2017 #

9 AM

Core Stability 15:00 [1]
slept:8.0 weight:72.4kg

6 PM

Terrain Running 1:18:46 12.0 km (6:34 / km)
ahr:145 max:179 shoes: VJ Sarva 2017

6 Terrain intervals
Icy and some snow/rain but warm and fun.

Warm up /down 6:01 [2] 0.2 km (30:05 / km)

Wednesday Nov 15, 2017 #

8 AM

General Fitness 30:00 [1]
slept:8.5 weight:73.1kg

5 PM

Run 1:18:21 14.2 km (5:31 / km)
ahr:135 max:150 shoes: O-Roc

First snow run of the season.

Tuesday Nov 14, 2017 #

9 AM

Cycling 1:00:00 [2]
slept:8.75 weight:72.6kg

Snow here so an indoor day

5 PM

Gym 35:00 [1]

2x10x60 2x10x62.5 back
3x5x80 dead
Arabesque
Calf's
Back

C • Do you just make this stuff... 3

Monday Nov 13, 2017 #

Note
slept:11.0 weight:72.5kg

5 PM

Run 1:18:49 [2] 16.0 km (4:56 / km)
ahr:126 max:148 shoes: Mizuno Wave S 2 (Blue Green)

Easy to Hammeren with bonus start.

Sunday Nov 12, 2017 #

Note
slept:5.0 weight:72.9kg

2 PM

O - Sprint Training 22:22 [2] *** 4.5 km (4:58 / km)
ahr:144 max:161 32c shoes: AG1B

Bit of a shock to the system but nice to do anyway

Run 42:00 [2] 6.4 km (6:34 / km)
shoes: AG1B

Warm up /down 16:00 [2] 1.0 km (16:00 / km)
shoes: AG1B

Saturday Nov 11, 2017 #

9 AM

O - Training 1:44:07 *** 13.2 km (7:53 / km)
ahr:148 max:170 31c slept:9.0 weight:72.2kg shoes: Inov 212 (blue)

Group long training

Run 40:10 [2] 8.0 km (5:01 / km)
shoes: Inov 212 (blue)

To and from Sognsvann

Friday Nov 10, 2017 #

Note
slept:9.0 weight:72.9kg

5 PM

Run 1:00:50 12.1 km (5:02 / km)
ahr:125 max:158 shoes: Mizuno Wave Sayonara 2 White

Grim

Thursday Nov 9, 2017 #

9 AM

Cycling 1:00:00 [2]
slept:8.0 weight:72.2kg

4 PM

Gym 35:00 [1]

3x8x80 deadlift
3x5x110 hips
Core

Wednesday Nov 8, 2017 #

Note
slept:8.5 weight:73.7kg

Heavy day, maybe time to change the scale batteries

C • heavy 2

8 AM

General Fitness 30:00 [1]

5 PM

O - Night 1:35:34 [2] *** 10.9 km (8:46 / km)
ahr:140 max:158 36c shoes: Icebug Spirit

TioTog with the boys

Run 13:58 [2] 2.1 km (6:39 / km)
ahr:125 max:137 shoes: Icebug Spirit

Tuesday Nov 7, 2017 #

10 AM

Run 1:00:05 [2] 11.5 km (5:13 / km)
ahr:133 max:155 slept:8.0 weight:72.2kg shoes: Mizuno Wave S (Blue 2 Bays)

Explore from work

6 PM

Run 25:41 [2] 5.0 km (5:08 / km)
ahr:120 max:136 shoes: Mizuno Wave Sayonara 2 White

Easy jog

Monday Nov 6, 2017 #

9 AM

Cycling 45:00 [2]
slept:8.0 weight:71.5kg

6 PM

Run 56:54 [2] 11.8 km (4:49 / km)
ahr:126 max:144 shoes: Mizuno Wave S (Lumo Green)

El Classico #3
Bit faster once I got onto the path, but the first ice on the roads for me.

Sunday Nov 5, 2017 #

Note

The training year (according to the Norwegians) ended this week (technically on the 31st). So it makes sense to do a bit of a Charlie Brooker YearWipe for 2016-2017. It may get more interesting towards the end of the year. The executive summary is that at the most important individual races of the year I ran significantly below average, and at the start and end of the year I was running well. My worst relay race this year was the JK (sorry South London), although Västkust stafetten wasn't great either.

November:
Solid month on training, went to the UK twice, snow came for a week.

December:
Ran very well at SNO 10mila camp. Got going with the Gym training. Ran my first interval session of the year. 15.14 at Bushy Park

January:
Good month despite the ice.

February:
Went to Portugal with SNO, trained hard, broke myself.

March:
Got myself going again, did a few more interval sessions, and some reasonable quality orienteering.

April:
Did JK, job done. Did 10mila, IFKGBG were probably unbeatable but we were hoping to be a lot closer than we ended up. We ran well at the end though which bodes well. Good personal experience for me.

May:
Went to Estonia, job done. Trained hard. Got home, still trained hard. Went to Finland World Cup, broke myself, but luckily only after running a reasonable sprint relay leg.

June:
Probably on the way to unbreaking myself when I did Norwegian Sprint champs (3 races in 2 days) and promptly rebroke myself. Got myself at least fit enough to run a short leg at Jukola, and probably slightly broke myself again.

July:
Unsurprisingly after a month and a half of pretty poor training and minor sickness I was significantly sub standard at WOC, but fortunately the MSR was the first race so I was able to at least give that a reasonable shot, if probably 15 seconds too slow for medal fun. Then I got dragged round to an ok classic distance position thanks to a good start draw and the fact that not everybody wants to run the long. Middle, terrible, relay, decent performance.

July gets two paragraphs. After WOC went to JWOC which was, minus a few hours, completely great. And then the World Games adventure happened, where probably I had raced/recovered myself into some shape and consequently did decent.

August:
Finished my "season break", did another good SNO camp. Went to the World Cup in Latvia, ran badly individually and reasonably in the relay.

September:
Finally ran a decent individual forest race at Norwegian Champs, which was cool. Went to Switzerland World Cup and got completely annihilated, although probably not entirely down to me.

October:
Raced a train, came 3rd at Blodslitet. Started winter training with a reasonable month.

C • Trained hard = 2

9 AM

Run 58:55 [2] 11.1 km (5:18 / km)
ahr:138 max:156 slept:10.5 weight:72.9kg shoes: Mizuno Wave Sayonara 2 White

Easy run

11 AM

General Fitness 30:00 [1]

5 PM

Run 1:01:37 [2] 12.8 km (4:49 / km)
ahr:136 max:151 shoes: AG1B

Sunday part 2

Saturday Nov 4, 2017 #

12 PM

Run 1:46:12 14.3 km (7:26 / km)
ahr:137 max:164 slept:6.5

Mountain run with Alan and Matt.
Some snow

Friday Nov 3, 2017 #

8 AM

Run 57:37 [2] 10.2 km (5:39 / km)
ahr:135 max:157 slept:9.0 weight:72.9kg shoes: Mizuno Wave S (Blue 2 Bays)

I don't think I am a morning person, but sunny frosty mornings in Nordmarka help me to be more of one

Thursday Nov 2, 2017 #

7 AM

Run 28:51 [2] 5.2 km (5:33 / km)
ahr:115 max:130 slept:8.5 weight:72.9kg shoes: Mizuno Wave Sayonara 2 White

Morning jog

4 PM

Gym 30:00 [1]

3x10x60 squats
3x5x20 calf
5x5x30 OHP
Core

Wednesday Nov 1, 2017 #

8 AM

General Fitness 30:00 [1]
slept:8.0 weight:72.7kg

6 PM

O - Night 1:05:31 [2] *** 7.9 km (8:18 / km)
ahr:126 max:152 16c shoes: Icebug Spirit

Lillomarka night O with Alan.

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