Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Run	19	20:01:18	148.15		238.43		3116
Specific Drills	4	3:05:28	5.84	(31:45)	9.4	(19:44)
O - Race	3	2:27:16	18.34	(8:02)	29.51	(4:59)	689	59 /	68c	86%
O - Training	2	1:48:49	10.61	(10:15)	17.08	(6:22)	542	46 /	59c	77%
Warm up /down	7	1:29:27	4.31		6.94		89
Total	24	28:52:18	187.26		301.36		4437	105 /	127c	82%

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Wednesday Dec 28, 2011 #

12 PM

O - Race 49:30 [4] 9.5 km (5:13 / km) +201m 4:43 / km
spiked:15/18c (injured) shoes: Icebugs

Pushing along nicely on the Military Long Challenge. Few mistakes early on but mostly the routines are getting in place, just need more practice and more controls.

Stumbled whilst running through a marsh and put my knee into a rock on the ground. Hurt quite a bit so limped home - not that bad, but will be a couple of days off running until the swelling goes down.

Tuesday Dec 27, 2011 #

10 AM

O - Race 53:34 [4] 11.07 km (4:50 / km) +272m 4:19 / km
spiked:23/26c shoes: Icebugs

Score O at Tilgate (Crawley)
Bad route (did not spot second bridge, and missed a control by accident). Good to be out though and running well, nav predictably lacking somewhat.

Monday Dec 26, 2011 #

8 AM

Run 36:09 [3] 7.86 km (4:36 / km)
shoes: Nimbus 12's

Out early before more family shindigs

Specific Drills 44:00 [1] 2.55 km (17:15 / km)
shoes: Nimbus 12's

Full drills (no ladders or hills)

Sunday Dec 25, 2011 #

11 AM

Run 1:37:35 [3] 21.14 km (4:37 / km) +370m 4:15 / km
shoes: Nimbus 12's

A Christmas Day run! For the first time ever I think. Loopy in the park - which was very busy, for Christmas.

Saturday Dec 24, 2011 #

1 PM

Run 23:13 [3] 5.14 km (4:31 / km)
shoes: Nimbus 12's

Out into the park and then back from the polo fields

Run 28:52 [4] 8.04 km (3:35 / km)
shoes: Nimbus 12's

5 mile tempo on the Ranelagh XC course then off towards Ham and back by the polo fields. Started off as a progression run but the route is unsuitable, still picked it up in intensity the whole way (but not much until the end) 3.40 to 3.20

Friday Dec 23, 2011 #

2 PM

Run 59:18 [3] 12.4 km (4:47 / km) +274m 4:18 / km
shoes: Nimbus 12's

Casual "hilly" recovery run, along the ridge running diagonals.

Thursday Dec 22, 2011 #

4 PM

Run 29:07 [3] 6.23 km (4:40 / km)
shoes: Nimbus 12's

Running before and after. Nice sunset on the shortest day

Run 24:25 [4] 6.05 km (4:02 / km)
shoes: Nimbus 12's

6 x 3min on 1min off. Fartlek. Not really managing to run especially fast, (3.50-3.20 range) Mild hills, floating the recovery.

Run 4:02 [5] 1.07 km (3:46 / km)
shoes: Nimbus 12's

4 x 30/30 on the river front.

Wednesday Dec 21, 2011 #

11 AM

O - Race 44:12 [4] 8.94 km (4:57 / km) +216m 4:25 / km
spiked:21/24c shoes: Icebugs

Military League Orienteering on Barossa.
Routines going alright, learning all the time. Still need to plan ahead a bit more, and properly. Missed 2 controls - compass/attackpoints. And took a bad (training) route choice, then missed a bit on the end (detail). Picking up relevant detail better in general.

Warm up /down 20:00 [2] 2.86 km (6:59 / km)
shoes: Icebugs

With Mr. Eddie

Tuesday Dec 20, 2011 #

7 PM

Run 38:17 [3] 7.52 km (5:05 / km)
shoes: Nimbus 12's

Out via the clubhouse to Sheen Fields, and straight back. London skyline looking very nice in the dark

Warm up /down 10:00 [2] 0.6 km (16:40 / km)
shoes: Nimbus 12's

Run 25:00 [4] 5.7 km (4:23 / km)
shoes: Nimbus 12's

Christmas Paarlauf. approx 45-50 on and approx 1min off x 13ish.

Monday Dec 19, 2011 #

1 PM

Run 31:33 [3] 6.79 km (4:39 / km)
shoes: Nimbus 12's

Off to the park, around about after drills and back home

Specific Drills 46:07 [1] 2.71 km (17:01 / km)
shoes: Nimbus 12's

A full drills session in the park, minus ladders. Not quite as fun as with the gang.

Sunday Dec 18, 2011 #

9 AM

Run 1:49:23 [3] 23.21 km (4:43 / km) +280m 4:27 / km
shoes: Nimbus 12's

Long run with some of the Ranelagh crew. Round the park, the round some of Wimbledon Common, and then back round the rest of the park.

Saturday Dec 17, 2011 #

11 AM

Run 44:41 [3] 10.58 km (4:13 / km) +145m 3:57 / km
shoes: Nimbus 12's

Easy jog back round the park.

Monday Dec 12, 2011 #

4 PM

Run 14:44 [3] 3.04 km (4:51 / km)
shoes: Nimbus 12's

To the park for drills and back via the dry cleaners.

Specific Drills 53:48 [1] 2.14 km (25:08 / km)

A full drills session - only the two Jonnies though. (and Rach)

Sunday Dec 11, 2011 #

10 AM

Run 1:54:52 [3] 19.29 km (5:57 / km) +505m 5:16 / km
shoes: Cumulus 12's

Long run out onto the fells from Hebden Bridge, up to the monument on Stoodly? Pike. Bit wet and cold. Nice group and good to get out for a while, a productive long run.

Saturday Dec 10, 2011 #

10 AM

Run 27:19 [3] 4.11 km (6:39 / km)

To and from the hill. Snowy

Run hills 19:38 [4] 3.7 km (5:18 / km)

6 x "2min" (1.45) hills, with jog back recovery. Felt a bit weak really, hip flexor tightened up coming down so cut it short.

Run hills 7:24 [5] 0.6 km (12:20 / km)

Power Hills looking at running form, L arm is wonky.

Warm up /down 10:00 [2]

3 PM

Run 12:57 [3] 2.01 km (6:27 / km)

Jog to and from the field.

Specific Drills 41:33 [1] 2.0 km (20:47 / km)

Leading a cut down drills session

Friday Dec 9, 2011 #

4 PM

Run 1:14:16 [3] 14.5 km (5:07 / km) +411m 4:29 / km

CM - except not into Rivelin. Shock horror. Much outcry.

Thursday Dec 8, 2011 #

Event: SY Night cup 3

6 PM

Run 38:16 [3] 7.19 km (5:19 / km) +210m 4:39 / km

Down and back to Endcliffe Park

Run 25:00 [2]

Really easy collecting controls

Wednesday Dec 7, 2011 #

2 PM

Run long 1:31:35 [3] 16.2 km (5:39 / km) +431m 4:59 / km

> Long out with Rocke to John "Mr Negative" Rivelin Dam and back. Thought Kris was coming so hung around for a bit then obeyed rule 1, apparently he was orienteering - apparently doing orienteering training is old fashioned (Rocke, J. 2011)

C • Not exactly what I said Mr ... 3

Tuesday Dec 6, 2011 #

6 PM

Run 44:22 [3] 8.05 km (5:31 / km)
shoes: Cumulus 12's

Late so straight down to the park, home again via Kris Jones who was "working", working so hard that he invited us to in to play FIFA

Warm up /down 5:10 [2]

Run 33:00 [4] 8.49 km (3:53 / km)
shoes: Brooks Mach 9

5 (2) 3x5 (1)(2) 5
Reasonable pace - finding it tough for the last rep of 3.

Monday Dec 5, 2011 #

Note
(rest day)

Went to do 2 clubnight sessions in Lancashire. Thought provoking. No time for drills

Sunday Dec 4, 2011 #

11 AM

O - Training 35:33 [3] 5.27 km (6:45 / km) +233m 5:31 / km
spiked:18/24c shoes: Icebugs

Hmmmm. Orienteering not to badly - reasonable planning/routines

Warm up /down 15:00 [2]

Jogging for energy

Saturday Dec 3, 2011 #

Event: British Unis Training Weekend

12 PM

O - Training 46:47 [3] 7.31 km (6:24 / km) +186m 5:41 / km
spiked:13/15c shoes: Icebugs

Out collecting the slopes exercise at a reasonable pace, picking up the contours well and managing a reasonable routine. Went to check out the pit in the green which I had armchair planned, the green was "impenetrable and you would need a machete to get into the pit if it is even there" according to the resident old fogey. Unsurprisingly the green was lovely - mid green at worst, found the pit as well.

C • Resident old fogey - I'm no... 3

O - Training 26:29 [4] 4.5 km (5:53 / km) +123m 5:11 / km
spiked:15/20c

Dice start control pick. Good group - had a bad patch of orienteering in the middle - not being calm enough to do anything simple right.

Warm up /down 18:06 [2] 2.58 km (7:01 / km) +89m 5:59 / km

Collecting

Friday Dec 2, 2011 #

2 PM

Run 1:12:30 [3] 13.36 km (5:26 / km) +491m 4:35 / km

Run in Rivelin with the CM splinter group. Great fun. >

Thursday Dec 1, 2011 #

3 PM

Run 37:03 [3] 6.91 km (5:22 / km)
shoes: Cumulus 12's

Down and back to Endcliffe

Warm up /down 11:11 [2] 0.9 km (12:26 / km)
shoes: Cumulus 12's

Wu, drills and strides

Run intervals 36:47 [4] 9.25 km (3:59 / km)
shoes: Brooks Mach 9

5 x 5min - 2.30 off.
Running the same distance each session (1.55km by Garmin) 2 laps and nearly half.
Cracking session with a really good group and decent pace. End of an era.

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