Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending May 31, 2011:

activity	#	time	miles		km		+m
Run	17	12:00:41	85.97		138.36		2484
O - Training	8	7:43:51	41.24	(11:15)	66.37	(6:59)	1556	36 /	53c	67%
Specific Drills	2	1:22:29	1.49		2.39
Warm up /down	4	1:22:12
General Fitness	2	1:00:00
Fell Run	1	50:00	5.59	(8:56)	9.0	(5:33)
Total	27	24:19:13	134.29		216.12		4040	36 /	53c	67%

2:02

0:00

» now

Tuesday May 31, 2011 #

6 PM

Run intervals 31:00 [4] 8.05 km (3:51 / km)
ahr:169 max:185 shoes: Nimbus 12's

My first experience of the WeenMachine's intervals. Not that bad, feeling quicker than I thought I would.
4 min x 1 [2 min] , 3 min x 2 [90s] , 2 min x 3 [1 min] , 1 min x 4 [1 min]

Pace "reasonably" steady 3.15 to 2.47 (steady though each set)
HR low 170s on avg per rep

Run 31:50 [3] 5.77 km (5:31 / km)
ahr:143 max:170 shoes: Nimbus 12's

Down and back to Endcliffe.

Warm up /down 8:00 [2]

Monday May 30, 2011 #

4 PM

Run 1:04:53 [3] 11.87 km (5:28 / km) +410m 4:40 / km
ahr:150 max:164 shoes: Cumulus 12's

Drills cancelled and group consensus was that with it raining an easy run would be best. Big group as usual - 9 of us in total. Quite an impressive sight.

Sunday May 29, 2011 #

3 PM

Run 41:15 [3] 8.17 km (5:03 / km) +194m 4:31 / km
ahr:154 max:183 shoes: Nimbus 12's

Just could not face running on my own for the 3rd time this week. So picked up Kris and we did own winter loop except for doing off road heroes instead. Nice training.

C • you poof. 2

Saturday May 28, 2011 #

Note
(rest day)

Ran yesterday to try and get calves better but no luck so decided to rest today instead. Plus I was lazy.

Friday May 27, 2011 #

6 PM

Run 25:14 [3] 5.29 km (4:46 / km) +149m 4:11 / km
ahr:147 max:169 shoes: Cumulus 12's

Another run on my own! Tight calves from yesterdays intervals, thought that an easy jog would loosen them off, and I needed to go to Hallam anyway.
Down to Hallam, up to the top of Crookes, Home.

Thursday May 26, 2011 #

5 PM

Run 30:00 [3] 6.0 km (5:00 / km)
shoes: Nimbus 12's

Down to Endcliffe. Back to home.

Run 15:50 [4] 5.0 km (3:10 / km)
shoes: Brooks Mach 9

5 x 1km (2 min rest)
Nice to be back running intervals again.
Stride for stride with Jones the whole way.
3.09 - .09 - .11 - .10 - .08

Wednesday May 25, 2011 #

Fell Run 50:00 [3] 9.0 km (5:33 / km)
shoes: Cumulus 12's

Easy on Burbage with John-o-Rocke

Tuesday May 24, 2011 #

6 PM

Run 48:55 [3] 10.13 km (4:50 / km) +284m 4:14 / km
ahr:151 max:170 shoes: Nimbus 12's

To meet ShUOC intervals but then went off for an easy run by myself as don't feel ready for intervals. Down to Endcliffe to see if anybody had gone to the wrong place, then climbed up into Crosspool, down to Rivelin, along - little explore in the sunshine, then home again. Very nice. First time running on my own for.... I can't actually remember.

Monday May 23, 2011 #

6 PM

Run 17:35 [3] 3.04 km (5:47 / km)
shoes: Cumulus 12's

Specific Drills 39:23 [1] 2.39 km (16:29 / km)

Drills, keeping it very easy

Sunday May 22, 2011 #

Event: GBR WOC Selection Race/LOC NWOL (Long)

O - Training race 1:46:10 [5] 12.3 km (8:38 / km) +965m 6:12 / km
shoes: VJ Sexes

WOC Trials. Long.
Long long long. Going well in the beginning then made a mistake (standing very close to the control next to a nice big re-enterant which was mapped differently to how I interpreted the ground. Passed by Craney on this split - got demotivated and began to struggle physically. Spotted Craney after the map change (2~ km to go which pushed me on a bit but not enough to catch him)

C • A great year for a first year 11

Note

So my review.
I am actually, surprising, not as disappointed after this weekend as I thought I would have been. I came very close, something that I did not think at all possible as the start of the season, so the fact that I am that close after 1 year make me very pleased. I have had a good season domestically, maybe not the performances that I had hoped for but the results are there.

Now it is time for me to focus on my international races and hopefully a long Swedish summer. I am really looking forward to Nordic Tour, it will be really fun to race the seniors in disciplines I feel comfortable with - and terrain I am coming to feel more at home in. I am also really looking forward to Jukola.

I think over the last two weekends I have learned a lot about both myself and my technique when I put it under pressure. Hopefully I will learn from this quickly so as I can improve next year. Just don't get injured.

Saturday May 21, 2011 #

Event: GBR WOC Selection Race/LOC NWOL (Middle)

O - Training race 38:38 [5] 5.2 km (7:26 / km)

Tried to really focus on very basics but kept on making mistakes - need to find out why. Was running easily fast enough but just not clean.

C • Practice, practice, practice 1

Thursday May 19, 2011 #

5 PM

Run 52:18 [3] 10.1 km (5:11 / km) +262m 4:35 / km

Jog with 5min strides

Run 5:00 [4]

Wednesday May 18, 2011 #

Run 25:00 [3] 5.2 km (4:48 / km)

Clubnight

Tuesday May 17, 2011 #

6 PM

Run 1:07:57 [3] 12.06 km (5:38 / km) +444m 4:46 / km

Easy jog with J-Ro

Monday May 16, 2011 #

Note
(rest day)

Sunday May 15, 2011 #

Note

Very enjoyable weekend. Good maps. Good courses. Good event arenas.

3 Sheffield teams in the top 4. Very impressive

11 AM

O - Training 33:05 [5] 5.5 km (6:01 / km) +170m 5:13 / km

Job done. Was told by the guys to take it really steady and stay clean. Did my best. Got a bit too excited though when I caught Murray and tried to run too fast without looking at compass or map. Lost 1.20 so was very nervous but thankfully Murray was having an even worse time and the boys had given me enough over the chasing teams to be comfortable. At the spectator I heard I had a 40s lead so knew that I could slow down and take my time over the last few controls to really make sure of the win.

Shame not to get both teams on the podium, but there's still next year.

Warm up /down 35:00 [2]

Warming up then down. With Peter, Oli, Rocke.

Saturday May 14, 2011 #

Event: British Orienteering Championships

Note

Collected some controls. Doing my bit for the greater good.

C • yeah alright 1

2 PM

O - Training 1:27:22 [5] *** 14.4 km (6:04 / km)
spiked:23/33c shoes: VJ Sexes

I am really pleased with the result. - Tough field - Full length Senior Classic - Terrain partially not my best type. I was also really pleased with how I felt physically, still felt quite strong at the end of the course. Jelly was a good idea.

However, I was disappointed with how I was technically. My plan was to run the race like a 60 minute race and then just to try and hold on over the last section. I started with the right speed but I was too focused on it and failed to concentrate on actually navigating properly and picking the correct routes and appropriate details.

Yes having Doug there with me on the course helped me to maintain the speed (and probably the other way as well) but I think he still would have won if we hadn't been together. From looking at the splits it seems like quite a few people did at least run together for parts of the course. Maybe with the strength in depth of the Men's field butterflies are required.

Warm up /down 35:00 [2]

To start. At end with Doug

Course 1 - Splits

Friday May 13, 2011 #

11 AM

Run 29:16 [3] 5.82 km (5:02 / km) +136m 4:30 / km

Jogged down to the engraves to pick up ShUOC's trophy stash. Jog back was a lot slower (heavy bags)

Thursday May 12, 2011 #

General Fitness 30:00 [2]

ShUOC in the 2nd round of the knockout competition.
We got beat. There were moments of Barcelona quality possession football, unfortunately combined with defending that was even worse than Arsenal

Wednesday May 11, 2011 #

6 PM

Run 33:23 [3] 6.57 km (5:05 / km) +173m 4:29 / km

Tuesday May 10, 2011 #

6 PM

Run 32:56 [3] 5.92 km (5:34 / km)
shoes: Nimbus 12's

I did just get far to excited that I have run exactly this time before.

Run 28:03 [4] 4.71 km (5:57 / km)
shoes: Nimbus 12's

Elle's taper session. (v2)
4 min (3 min) x2 (1.28km) 5km pace
6 x 100 m strides

Warm up /down 4:12 [2]

Monday May 9, 2011 #

6 PM

Run 25:03 [3] 4.5 km (5:34 / km)

Easy jog

Specific Drills 43:06 [1]

Bole Hill with Drill Master Schorah

Sunday May 8, 2011 #

10 AM

O - Training 39:00 [3] 4.5 km (8:40 / km)

More "Orienteering" than Orienteering in that I did have a map in my hand and was looking for controls but I was being so monumentally lazy that I'm not sure it really counts. Oh well - I'm sure the British won't be anything like this...

Run 19:47 [3] 3.1 km (6:23 / km)

Up to the start

Saturday May 7, 2011 #

10 AM

O - Training 47:06 [3] 6.57 km (7:10 / km) +264m 5:58 / km

Trains in "Forest B". Bit of a change from nice lovely Stockholm.

C • if you think that's a change... 1

Friday May 6, 2011 #

3 PM

General Fitness 30:00 [2]

ShUOC WON A FOOTBALL MATCH IN THE KNOCKOUT STAGES.

5 PM

Run 1:07:41 [3] 11.76 km (5:45 / km) +369m 4:59 / km
shoes: Nimbus 12's

Easy jog in Rivelin with the guys. Impressive chat.

Thursday May 5, 2011 #

Note
(rest day)

Resting

Wednesday May 4, 2011 #

Note

Travelling

Tuesday May 3, 2011 #

3 PM

O - Training 44:54 [3] 5.6 km (8:01 / km) +157m 7:02 / km

Basically another recovery run with a map. I have decided that running slowly makes my orienteering fall to pieces.

Monday May 2, 2011 #

5 PM

Run 27:45 [3] 5.3 km (5:14 / km) +64m 4:56 / km
ahr:137 max:159 shoes: Cumulus 12's

Easy jog with Kris

Sunday May 1, 2011 #

Note

The 1st team did come 3rd though. Good achievement. Time for a little bit of celebrating

6 AM

O - Training 1:07:36 [5] *** 12.3 km (5:30 / km)
spiked:13/20c

TIOMILA! In a very lame (but also incredibly cool) way I was so excited I could not sleep before hand. Got set off not really knowing at all where I was in relation to others. This was soon sorted by some fast guys coming up on my shoulder on the way to the first control. Tried to stay focused on my own race but was a bit scrappy for the first 3 - settled down after a nice path run and began to concentrate better. Went relatively well through the middle section of the course, lost a bit of time in places but the pack stayed together. Once we got into the last few controls the pace was upped and I felt strong and confident enough to go with it.

At the end I had gained around 2 places and did the 17th time on the leg so I was very happy with my performance. The aim was set for the 2nd team to finish in the top 15, unfortunately we missed the long night top packs so it was always going to be tough to play catch up. Finished 35th? so still very respectable (2nd 2nd team - more disappointed with this)

C • Great race! 1

« Earlier | Later »