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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  TASS S&C6 9:30:00
  Run15 8:09:50 34.99 56.32
  O - Training5 3:25:00
  O - Race3 2:10:55 13.61(9:37) 21.9(5:59) 440
  O - Sprint Training4 2:02:08 10.56 17.0
  General Fitness3 1:45:00
  Cross Country2 1:22:43 12.59(6:34) 20.26(4:05)
  Total30 28:25:36 71.75 115.48 440
  [1-5]30 28:05:36
averages - sleep:8.9

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Wednesday Mar 31, 2010 #

6 PM

Run 15:00 [3]

O - Sprint Training 10:00 [5]
shoes: WALSH (White Lace)

Sheffield Botanical Gardens. JK prep. Good stuff, not perfect orienteering but then wasnt perfectly focused. Too much time spent killing zombies with gg

Tuesday Mar 30, 2010 #

Note

Saw physio today. I've got some issues with control around the left calf/hip. This causes stability issues and over use of my hypermobile toes. This all feeds into my stability.
6 PM

Run 17:00 [3]
shoes: WALSH 3

Run intervals 22:00 [5] 2.4 km (9:10 / km)
shoes: WALSH 3

WITH CUDDLES!!!
8x400m - on muddy grass. Good JK prep. 90sec rest

Run 22:00 [3] 2.85 km (7:43 / km)

Jog warm down from intervals. Then 10 hill sprints focusing on form. Feeeeeelin goood. Ankle is alright ish

Monday Mar 29, 2010 #

3 PM

TASS S&C 2:00:00 [2]
shoes: Asics

Race Taper Session with Cuddles.
Cossack Squats, Heavy Halfs, BB Drives, Back Squats on Command, Box Jumps, Lunges, Box Drops, Reverse Hypers, SB Bridges

Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1
 

Run 10:00 [2]

Just a very little jog.
Gutted to have missed the race

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race
 

O - Race race (Touch (JWOC RACE 1)) 34:03 [5] 6.0 km (5:41 / km)
(injured) shoes: VJ Sexes

Really good confidence race. Felt a lot more in "touch" with the map and was nearly technically perfect. Physically not so fantastic and ankle feels like jelly.

Thursday Mar 25, 2010 #

O - Training 35:00 [3]
(injured) shoes: VJ Sexes

MInewoods and Wallace Monument.
Tweaked ankle quite badly at last control.

Wednesday Mar 24, 2010 #

11 AM

Run intervals 20:00 [5]
shoes: WALSH 3

20x30sec with GG, Candyman and Drollins.

O - Training (Achray) 30:00 [3]
(injured) shoes: WALSH 3

Orienteering course. Poor.

Tuesday Mar 23, 2010 #

10 AM

O - Training (Revak) 1:00:00 [3]
(injured)

Hanging for GG. Didn't feel in touch with the map at all.

Monday Mar 22, 2010 #

12 PM

TASS S&C 2:00:00 [2]

In the Glenmore gym with J-Ro, GG and Cuddles. Good session
5 PM

O - Training 1:00:00 [3]
(injured) shoes: WALSH 3

Run out then collecting controls after the guys

Friday Mar 19, 2010 #

TASS S&C 1:00:00 [3]

Run 20:00 [3]

Leg loosner

Thursday Mar 18, 2010 #

O - Training 20:00 [3]
(injured)

Night race practice on Burbage Mines
C • didn't you get injured and stop at no.2 or something? 2

Run 35:00 [3] 7.0 km (5:00 / km)

Wednesday Mar 17, 2010 #

2 PM

Cross Country race 33:05 [5] 8.68 km (3:49 / km)
slept:7.5 shoes: WALSH (White Lace)

Final Army XC race. We won individual mens open, mens junior and overall team prize.
7 PM

Run 10:00 [2]

Club night

General Fitness 20:00 [0]

Club Night

Tuesday Mar 16, 2010 #

5 PM

Run 43:45 [3] 7.84 km (5:35 / km)
slept:10.5 shoes: Asics

Over to Walkley for Sprintervals

O - Sprint Training 25:08 [5] 6.2 km (4:03 / km)
shoes: Asics

Sprintervals around Walkley. Nice mix of parkish land and urban. Lots of decisions and route choice.

Monday Mar 15, 2010 #

3 PM

TASS S&C 1:30:00 [2]
slept:11.0 shoes: Asics

New Programme. Busy so the order got moved a bit.
Reactive Calf Jumps, Command Back Squats, Hanging Row/V - Push Ups, Chins and Dips, Stiff Leg Deadlifts, Lunges to Box, Swiss Ball Rollouts.
7 PM

Run 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics - Nimbus 10

Recovery run with Kris "Green Cross Code" Jones.
Got abuse from some hallam "students"

Sunday Mar 14, 2010 #

O - Race race 31:14 [5] 6.0 km (5:12 / km)
shoes: WALSH 3

First Leg for ShUOC. Set off quickly with Doug and Coombs, Doug had a different gaffle so me and coombs ran the entire rest of the course together except for a tiny bit of route choice which was basically a draw. Orienteering was sub-standard.

Saturday Mar 13, 2010 #

Event: British University (BUCs) Orienteering Champs 2010
 

O - Race 1:05:38 [5] 9.9 km (6:38 / km) +440m 5:25 / km
shoes: WALSH 3

BUCS! Ran quite well on the first half with just 1 little directional misdirection. Second half was a disaster, unforeseen bowel movements mixed with an inability to follow a compass, plan ahead or map read, combined to make the orienteering slower.

Friday Mar 12, 2010 #

Note
(rest day)

"Peaking" for BUCS

Thursday Mar 11, 2010 #

Run 35:00 [3]
shoes: Asics

Run with Kris and Treb to do some short intervals. Kris was a baby and went home before we started.

Wednesday Mar 10, 2010 #

Run 1:11:45 [3] 14.77 km (4:51 / km)
shoes: Asics - Nimbus 10

Run out- hilly way to Limb Valley. up. Porter. down.

Tuesday Mar 9, 2010 #

O - Sprint Training 45:00 [4]
shoes: Asics - Nimbus 10

Botanical Gardens and Endcliffe Campus. Big Group and good format. Orienteering reasonably well.

Run 15:00 [2]

Jog for giggles.
C • hi ralph! do you know i sti... 2

Note
slept:6.5

Got to bed all nice and early to have a good productive day. Fire alarm at 3.30, didn't manage to get back to sleep. Bad times.

Monday Mar 8, 2010 #

TASS S&C 1:30:00 [2]

Front 55, Half 100, Split 40, Calf 80

Sunday Mar 7, 2010 #

General Fitness (TAB) 55:00 [2]

Friday Mar 5, 2010 #

General Fitness 30:00 [2]

Thursday Mar 4, 2010 #

6 PM

Run 34:00 [2]
shoes: Asics - Nimbus 10

Well who would have thought that playing 9 holes of golf could make me feel so bad. Live and learn.
C • man up! 2

Wednesday Mar 3, 2010 #

2 PM

Cross Country 49:38 [4] 11.58 km (4:17 / km)
shoes: WALSH (White Lace)

Tuesday Mar 2, 2010 #

5 PM

O - Sprint Training 42:00 [4] 10.8 km (3:53 / km)
slept:9.0 shoes: Asics

Orienteering intervals, Sheffield City Centre South and West

Run 31:00 [3]
shoes: Asics

Monday Mar 1, 2010 #

3 PM

TASS S&C 1:30:00 [2]

Spent ages in the gym. Packed out so shared stations with BombyT. Good session, poor technique on Front Squats but was really solid on half squats. Saw OJ and Rocke as well.
7 PM

Run 43:20 [3] 7.74 mi (5:36 / mi)
shoes: Asics - Nimbus 10

Gentle run with Kris doing some catching up and planning

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