Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m
Run	14	11:01:19	71.26		114.68		966
O - Race	7	9:04:52	46.91	(11:37)	75.5	(7:13)		18 /	25c	72%
O - Training	6	4:17:36	19.52	(13:12)	31.42	(8:12)	964	23 /	32c	71%
Warm up /down	10	4:15:00	1.86		3.0
O - Sprint Race	2	27:49	4.47	(6:13)	7.2	(3:52)
O - Sprint Training	1	15:03	2.29	(6:35)	3.68	(4:05)	44	16 /	18c	88%
Total	30	29:21:39	146.32		235.48		1974	57 /	75c	76%

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Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011

Run 1:25:12 [3] 19.22 km (4:26 / km)

Went round the lake with Scott,
who is flying

Friday Jul 29, 2011 #

12 PM

O - Race 1:37:56 [5] *** 13.0 km (7:32 / km)
spiked:18/25c

Took a while,
got lost,
several times.

Nice to run with some other people for a change.

Warm up /down 25:00 [2]

Jog to the start.
Punter

Thursday Jul 28, 2011 #

11 AM

O - Race race 35:52 [5] 5.4 km (6:39 / km)

Got my ass kicked again. Much nicer than the long distances.
Going "alright" until some nice mistakes in the circle and a bit of routechoice stupidity.

Warm up /down 25:00 [2]

Sharpish jog to the start.

Wednesday Jul 27, 2011 #

O - Race race 1:45:30 [5] 12.8 km (8:15 / km)

Oh dear, back into the forests. According to the Swedes this was going to be nice and fast. They were wrong.
Tough running again over the whole course, very detailed 1:15 map which made it hard to see anything inside the control circle. More mistakes than day 1 for me today. Tired.

C • Sprint specialist? 2

Warm up /down 25:00 [2]

Tuesday Jul 26, 2011 #

Run 25:00 [3]

O-Ringen Rest Day.

Chilllled out

Monday Jul 25, 2011 #

5 PM

O - Sprint Race race 14:31 [5] 3.5 km (4:09 / km)

Etapp 2 - Sprint Race.
Good day. 2 wrong routechoices loosing about 10 seconds in total but not much at all, so really pleased. Good to be on the right side of a 1 second margin.
5th place, a long way down on Jerker who won today

C • class 4

Warm up /down 25:00 [2]

Sunday Jul 24, 2011 #

10 AM

O - Race race 1:34:30 [5] 13.6 km (6:57 / km)

O-Ringen Day 1. The long distance
Much tougher terrain than I thought so found the running a lot harder and suffered because of it. Was making lots of small mistakes close to the control, I think just due to a lack of orienteering recently. Some routechoice errors/hesitations and loss of confidence. All quite a tough intro back into Swedish Orienteering.
Hopefully will improve over the rest of the week

Warm up /down 35:00 [2]

Long way to the start today. Felt tired on the way there as well, not a good sign

Saturday Jul 23, 2011 #

Event: Swedish O-Ringen

Run 25:00 [3]

Jogged up to the top of the hill with the SNO boys.

Friday Jul 22, 2011 #

Event: OO.cup/2011

Note
(rest day)

Tough

Thursday Jul 21, 2011 #

Run intervals 35:14 [4] 7.81 km (4:31 / km)
shoes: Nimbus 12's

Same session as last week.
Wet and lonely though this time.
3 x 2.1km off 15 minutes.
7.12 - 6.54 - 6.46
Kenyan Style

Run 33:10 [3] 6.29 km (5:16 / km)
shoes: Nimbus 12's

Jogging abooot

Wednesday Jul 20, 2011 #

5 PM

Run 38:54 [3] 7.0 km (5:33 / km) +145m 5:02 / km

Easy jog with David the Austrian

Tuesday Jul 19, 2011 #

6 PM

Run 35:59 [3] 8.32 km (4:19 / km) +152m 3:58 / km
shoes: Nimbus 12's

Back in Sweeeeden.
Easy jog

Monday Jul 18, 2011 #

Note
(rest day)

"sleep" day

Sunday Jul 17, 2011 #

Note

busy busy busy

Saturday Jul 16, 2011 #

Event: Harvester Relay Weekend

Run 45:00 [3]

Control hanging/collecting for the weekend

Friday Jul 15, 2011 #

Note

Back to Sheffield

Note

Back to Sheffield

Thursday Jul 14, 2011 #

10 AM

Run 40:14 [4] 7.19 km (5:36 / km)
shoes: Nimbus 12's

3 x 2.1 km
6.57 - 6.50 - 6.34

Run 26:51 [3] 5.0 km (5:22 / km)
shoes: Nimbus 12's

jogjog + strides

Wednesday Jul 13, 2011 #

9 AM

Run 1:27:39 [3] 19.17 km (4:34 / km) +240m 4:18 / km

Round the lake with Scott and Iain. + Extra loop

Tuesday Jul 12, 2011 #

9 AM

Run 28:36 [3] 5.0 km (5:43 / km)
shoes: Cumulus 12's

Down and back to the Sodertalje track

Run intervals 24:53 [5] 6.43 km (3:52 / km)
shoes: Cumulus 12's

3 x 1 mile (5min) rest 200m jog (1.30)
2 x 400m in 74

Warm up /down 25:00 [2]

and strides

5 PM

Run 30:34 [3] 6.4 km (4:47 / km) +46m 4:37 / km
shoes: Cumulus 12's

Easy evening jog with Scott and Iain.

Monday Jul 11, 2011 #

7 AM

Run 48:49 [3] 9.56 km (5:06 / km) +196m 4:38 / km
shoes: Cumulus 12's

Early morning run with Scott and Ian.
No flies!

Sunday Jul 10, 2011 #

Note
(rest day)

Travelling and much needed

Saturday Jul 9, 2011 #

9 AM

O - Training 56:10 [3] 6.34 km (8:52 / km) +197m 7:40 / km

WOC Middle relevant terrain.
Nice session, good long legs. Technique roughly good.

12 PM

O - Training 51:35 [3] 6.66 km (7:45 / km) +225m 6:38 / km

WOC relevant middle training.
Trains at cruise speed with Cheps, Sponge, Toni.
Tough

Friday Jul 8, 2011 #

1 PM

O - Race 1:12:46 [5] 10.5 km (6:56 / km)

Euromeeting chasing start.
Having been DQ on the first day (along with about 25 other guys) I started off the back with minute intervals. Took the race carefully again, going on compass and looking for obvious features. Going well until the last route choice where I took the Finnish line, cost me maybe a minute. Pleased with my run though, feel I have improved quite a lot this week with my approach to this kind of terrain.

Warm up /down 25:00 [2] 1.5 km (16:40 / km)

7 PM

Run 24:08 [3] 3.46 km (6:58 / km) +129m 5:53 / km
shoes: Cumulus 12's

Easy jog looking at the Finnish national view, and the biggest hill in southern Finland.

Thursday Jul 7, 2011 #

12 PM

O - Race race 41:00 [5] 6.7 km (6:07 / km)

Euromeeting Middle Distance.
Started badly with a little miss at the first control. Refocussed and concentrated on running for big features and trusting the compass. Went reasonably well the rest of the course, a few curves, hesitations, but no misses. Pretty happy - would have liked to have been a minute or so quicker.

Warm up /down 25:00 [2] 1.5 km (16:40 / km)

Wednesday Jul 6, 2011 #

12 PM

O - Training 47:44 [3] 4.39 km (10:52 / km) +108m 9:41 / km

Easy o-training on Euromeeting rest day.
Another tough area, full of flies and other beasts.
Saw a big russian bear.
Got chased by the police.

Tuesday Jul 5, 2011 #

O - Race race 1:37:18 [5] 13.5 km (7:12 / km)

Mass start long.
Tough race, hot, long. Felt good going through the loops and felt in reasonable control for most of the controls round this section. Came out and onto the straight last 6km in 20th, at the back of a pack of about 8 guys. Felt confident that even though I was struggling physically that I could probably stick with them. Went into the first control and got a bit confused in a big green re-enterant. Thought we were too low and turned right behind a couple of finnish guys that I recognised, assumed they knew what they were doing. 2 minutes later we arrived at the control. Got dropped through some green by these guys and then was alone until the end of the course when I got caught by the GBR pack, pushed the pace a bit and then put on a bit of a sprint.

Warm up /down 15:00 [2]

Monday Jul 4, 2011 #

O - Sprint Race 13:18 [5] 3.7 km (3:36 / km)

Euromeeting sprint.
Not really orienteering very well but was running well. Missed some routes and little tricks, on the 9th control I overshot and ran into some settlement - lost 27s. Decided to finish the race to see what I could do and then DQ'd myself when I got into the finish. Ooooops.

Need to allow myself more time to focus on navigating for sprint races, even when I perceive them as "easy".

Warm up /down 30:00 [2]