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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  O - Training4 5:53:31 30.27(11:41) 48.72(7:15) 56563 /91c69%
  Hill Drills3 3:00:00
  Circuits4 2:36:00
  Run3 2:24:00
  Cross Country5 1:14:14 7.89 12.7 15
  Ergo3 37:45 1.24 2.0
  Total20 15:45:30 39.41 63.42 58063 /91c69%

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Thursday Jan 31, 2008 #

Circuits 39:00 [5]

Ergo 15:00 [3]

Wednesday Jan 30, 2008 #

Cross Country race 11:51 [5] 3.5 km (3:23 / km) +15m 3:19 / km
shoes: Walsh PB Trainer

Monday Jan 28, 2008 #

Ergo 15:00 [3]

Sunday Jan 27, 2008 #

O - Training race (Concord Chase) 1:14:34 [4] *** 12.8 km (5:50 / km) +165m 5:28 / km
spiked:24/28c shoes: Walsh PB Trainer

Good

Saturday Jan 26, 2008 #

Cross Country race 5:20 [5]
shoes: Walsh PB Trainer

Ergo race 7:45 [4] 2.0 km (3:53 / km)

Thursday Jan 24, 2008 #

Circuits 39:00 [5]
shoes: Walsh PB Trainer

Wednesday Jan 23, 2008 #

Cross Country race 9:02 [5] 2.7 km (3:21 / km)
shoes: Walsh PB Trainer

Tuesday Jan 22, 2008 #

Hill Drills intervals 1:00:00 [3]
shoes: Walsh PB Trainer

Sunday Jan 20, 2008 #

O - Training long 1:20:22 [3] *** 13.0 km (6:11 / km) +150m 5:51 / km
spiked:12/13c shoes: Gel Orient

Ran the M21L from the 05 OK Nuts Trophy at Esher

It was 'aite
C • What happened to Delia? I s... 1

Saturday Jan 19, 2008 #

Cross Country race 24:00 [5] 6.5 km (3:42 / km)
shoes: Walsh PB Trainer

Surrey Schools Cross Country. 7th in Seniors

Was gooooood

Thursday Jan 17, 2008 #

Circuits 39:00 [4]

Mit Rowers...

was resting (ish)

Wednesday Jan 16, 2008 #

Run hills 24:00 [3]
shoes: Gel Orient

Tuesday Jan 15, 2008 #

Note
(sick)

Sick and Recovering
C • Great to see the new nickna... 2

Monday Jan 14, 2008 #

Note
(sick) (rest day)

Sick and resting from weekend

Sunday Jan 13, 2008 #

O - Training (Long O) 1:38:35 [3] *** 10.0 km (9:52 / km)
spiked:16/17c shoes: Falcons

Bethcar Moor and Forest X with the GB Juniors

Saturday Jan 12, 2008 #

O - Training (Technical) 1:00:00 [3] **** 4.3 mi (13:57 / mi)
spiked:4/21c shoes: Falcons

Hillside below Hampsfell with the GB Juniors. Didn't orienteer well

O - Training (Technical) 40:00 [3] *** 6.0 km (6:40 / km) +250m 5:31 / km
spiked:7/12c shoes: Falcons

Not the greatest orienteering ever.

Great Tower Woods contour only.

Thursday Jan 10, 2008 #

Circuits 39:00 [5]

Wednesday Jan 9, 2008 #

Run intervals 25:00 [3]
shoes: Gel Orient

Tuesday Jan 8, 2008 #

Hill Drills intervals 1:00:00 [4]
shoes: Walsh PB Trainer

Sunday Jan 6, 2008 #

Run long 1:35:00 [3]
shoes: Gel Orient

Saturday Jan 5, 2008 #

Cross Country race 24:01 [5]
shoes: Walsh PB Trainer

Tuesday Jan 1, 2008 #

Hill Drills intervals 1:00:00 [4]
shoes: Walsh PB Trainer

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