Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+m
Run	19	13:30:07	101.58	(7:59)	163.48	(4:57)	1417
O - Training	6	9:12:26	48.88	(11:18)	78.67	(7:01)	1497
Cycling	5	5:56:55					68
O - Night	2	1:36:34	7.01	(13:47)	11.28	(8:34)	87
O - Race	1	1:31:34	12.14	(7:32)	19.54	(4:41)
O - Sprint Training	1	25:40	1.69	(15:11)	2.72	(9:26)
Specific Drills	2	20:00
Warm up /down	1	10:00	1.24	(8:03)	2.0	(5:00)
Total	30	32:43:16	172.55		277.69		3068

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Monday Dec 31, 2012 #

3 PM

Cycling 55:33 [3]

Out on the bike in the wind and rain.
24km

Sunday Dec 30, 2012 #

10 AM

O - Training 1:17:33 [3] 14.16 km (5:29 / km) +316m 4:56 / km
shoes: Icebug Spirit II

Some easy orienteering on Ash Ridge before seeing more relatives. I have decided that I have a problem with my right ankle and I need to do plenty of ice and work on it.

Saturday Dec 29, 2012 #

10 AM

O - Training 1:36:29 [3] 21.56 km (4:29 / km) +594m 3:56 / km

Pilgrims Wey Challenge from Newlands corner near Guildford. Very pleasant run, not the most pleasant weather.

Friday Dec 28, 2012 #

Note
(rest day)

With pretty much every relative sick and me not feeling great I took another day off

C • Is that because... 2

Thursday Dec 27, 2012 #

Note
(rest day)

Family party and my cooking and cleaning skills were required

Wednesday Dec 26, 2012 #

1 PM

Cycling 31:22 [3] +68m

Around the park. Easy
14km

Tuesday Dec 25, 2012 #

9 AM

Run 30:00 [3] 5.63 km (5:20 / km)
shoes: Asics Hypers

Up to the park. Around with some Ranelagh boys after the race and then home again

Run 16:38 [4] 5.0 km (3:20 / km)
shoes: Asics Hypers

Christmas Parkrun Richmond.
This is probably the worst weather I have run in in Richmond Park. Very windy and rainy. Half missed the start - ran a fast first section and then a slow second (into the wind and rain and hill). Got out at least (and new Richmond Parkrun pb by 2 seconds)

Monday Dec 24, 2012 #

4 PM

Run 33:57 [3] 6.72 km (5:03 / km) +177m 4:28 / km

Sunday Dec 23, 2012 #

2 PM

Run long 1:40:41 [3] 22.02 km (4:34 / km) +395m 4:12 / km
shoes: Cumulus 14

Getting my long run done.
Round half of Richmond Park on the grass. Then crossed over to Wimbledon Common and ran round that, exploring a bit in places but I mostly know where I am going from running the King's Trophy. Back into Richmond park and kind of round the other half. Surprised it wasn't longer so will have to do some loops somewhere if I want to get 2 hours in.

Saturday Dec 22, 2012 #

11 AM

O - Race race 1:31:34 [4] 19.54 km (4:41 / km)
shoes: Icebug Spirit II

I would like to say that I just cruised round and it was a comfortable win, however, that would be an outright lie. I certainly was working hard on the course but I did still feel good at the end. I found the navigation fairly straight forward but I still lost a bit of time in places being hesitant and also not running straight enough.

Mytchett and Ash Ranges border each other and when mapped at the same scale one would assume that they would be fairly simple to stick together accurately. Certainly when the border between them is a large road and railway. However, as you might be able to see there is a "slight" inconsistency. Still it was still nice to be back orienteering in Britain.

Full course trace: http://sno-kartor.se/map_images/850.jpg
Just Ash Ranges: http://sno-kartor.se/map_images/851.jpg
(Big images)

Warm up /down 10:00 [2] 2.0 km (5:00 / km)

Thursday Dec 20, 2012 #

2 PM

Run tempo 27:03 [4] 8.0 km (3:23 / km)
shoes: Asics Hypers

8km Threshold. Went a bit quick.

Run 21:45 [3] 4.2 km (5:11 / km)
shoes: Asics Hypers

Up to the park and back

Wednesday Dec 19, 2012 #

4 PM

Run 47:30 [3] 9.72 km (4:53 / km) +131m 4:35 / km
shoes: Cumulus 14

It is so hot in Britain

Tuesday Dec 18, 2012 #

9 AM

Run 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Hypers

Cycling 30:00 [3]

Monday Dec 17, 2012 #

Cycling 2:00:00 [3]

More Grondal spinning

Sunday Dec 16, 2012 #

Cycling 2:00:00 [3]

Wednesday Dec 12, 2012 #

Event: Mila Stockholm By Night, etapp 2

Note
(rest day)

I am resting my achilles

Tuesday Dec 11, 2012 #

9 AM

Run 35:00 [3] 6.77 km (5:10 / km)
shoes: Asics Hypers

Up and down

Run 21:00 [4] 6.0 km (3:30 / km)
shoes: Asics Hypers

6 km of 36/50 200m reps

Specific Drills 10:00 [1]
shoes: Asics Hypers

Hurdles

Monday Dec 10, 2012 #

3 PM

Run 40:47 [3] 7.17 km (5:41 / km) +90m 5:21 / km
shoes: Cumulus 14

Ran back with Peter from Syd after dropping off the car

Sunday Dec 9, 2012 #

10 AM

O - Training 1:51:23 [3] 11.44 km (9:44 / km) +211m 8:55 / km
shoes: Icebug Spirit II

Hare and Hounds. Got about halfway round and it was only Peter and I who wanted to continue so we ran the rest vaguely head to head.

Saturday Dec 8, 2012 #

10 AM

O - Training 1:51:47 [3] 10.2 km (10:58 / km) +198m 9:59 / km
shoes: Icebug Spirit II

Long group day O with different people leading different legs.

5 PM

Run 40:19 [3] 7.29 km (5:32 / km) +99m 5:11 / km
shoes: Icebug Spirit I

Easy jog on the roads (ice roads)

Friday Dec 7, 2012 #

7 PM

O - Night 43:46 [3] 4.83 km (9:04 / km) +87m 8:19 / km
shoes: Icebug Spirit I

Night O on a blown up map. Found it tough in the snow

Thursday Dec 6, 2012 #

11 AM

Run 45:14 [3] 8.93 km (5:04 / km) +111m 4:46 / km
shoes: Asics Hypers

Easy run. Less snow.

6 PM

Run 44:13 [3] 7.17 km (6:10 / km) +107m 5:44 / km
shoes: Cumulus 14

From Tveta, more snow.

Wednesday Dec 5, 2012 #

6 PM

Run 1:00:14 [3] 9.75 km (6:11 / km) +125m 5:48 / km
shoes: Cumulus 14

From Grondal, looped around the lit trails there than ran along the lake to Tveta and round the "2.5" km loop and back to Grondal. I was the only idiot out running in the snow today which is probably about 20-25cm deep at the moment.

Tuesday Dec 4, 2012 #

9 AM

Run 22:00 [3] 4.19 km (5:15 / km)
shoes: Asics Hypers

Warming up and down

Specific Drills 10:00 [1]
shoes: Asics Hypers

Hurdle drills, no messing about today with any plyo or calf stair bits.

Run 36:50 [4] 10.0 km (3:41 / km)
shoes: Asics Hypers

10k of 200/200. 36/50.
Felt good today, bit stiff in the calf for a patch but it cleared up. Reasonably good with the pace judgement today as well. Might be time to increase the speed/decrease the rest. Will have to chat to PF about it. Might be a Jan/Feb thing.

5 PM

Run 30:15 [3] 5.59 km (5:25 / km) +78m 5:04 / km
shoes: Cumulus 14

Canal, central bridge, Kusens, Home.

Monday Dec 3, 2012 #

2 PM

Run 42:08 [3] 7.96 km (5:18 / km) +103m 4:58 / km
shoes: Cumulus 14

Out for an easy jog. Managed to time my run to fit in between snow showers. Cold face.

Sunday Dec 2, 2012 #

Run 25:12 [3] 5.0 km (5:02 / km)
shoes: Icebug Spirit II

To and from Linne clubhouse

9 AM

Run 14:33 [3] 2.45 km (5:56 / km)
shoes: Icebug Spirit II

Out to the start and finish from the club hut

O - Training 1:02:54 [4] 7.62 km (8:15 / km)
shoes: Icebug Spirit II

O Intervals. Missed in the first one, and lost the group, skipped the 2nd interval so ran the 3rd on my own (with no tracks) which was good and actually allowed me to do some orienteering in the snow. Tired at the end.

12 PM

Run 24:48 [3] 3.92 km (6:20 / km)
shoes: Icebug Spirit II

Out to the start and finish (and between qual and final)

O - Sprint Training 25:40 [3] 2.72 km (9:26 / km)
shoes: Icebug Spirit II

2 Ultra Sprints. Chasing start for the final (same area as 2007 Uppsala Tour used). Got proper cold at the finish, -13.

Saturday Dec 1, 2012 #

10 AM

O - Training 1:32:20 [3] 13.69 km (6:45 / km) +178m 6:20 / km
shoes: Icebug Spirit II

Long orienteering. Doing better with the navigation that yesterday and knew where I was a bit of the time. Mostly just following the road in the snow.

5 PM

O - Night 52:48 [3] 6.45 km (8:11 / km)
shoes: Icebug Spirit I

Night "Middle".
Much better orienteering than this morning, actually doing a bit of navigating of my own rather than just following the trail in the snow. Sacked in when I decided that I couldn't feel my feet. Pleasant -8

Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Icebug Spirit I

Running to the start and back, running half way to the club hut (and back) because the bike broke so I left in in the forest.

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