Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
Cycling	8	18:33:39
Run	15	8:35:22	57.71		92.88
Terrain Running	5	4:41:00	29.08	(9:40)	46.8	(6:00)
Gym	5	4:00:00
O - Training	5	3:22:34	21.59	(9:23)	34.74	(5:50)
O - Night	3	2:55:00	13.99	(12:30)	22.52	(7:46)
Warm up /down	6	2:25:00	7.27		11.71
Aqua Jogging	2	2:00:00
O - Race	2	1:37:29	11.81	(8:15)	19.0	(5:08)
Core Stability	1	15:00
Specific Drills	1	5:00
Total	38	48:30:04	141.46		227.65

4:28

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» now

Sunday Mar 30, 2014 #

9 AM

O - Race 41:42 [4] 8.5 km (4:54 / km)
shoes: X-Talons 212

Having a crack at first leg. Expected to be in a bunch for most of the race; after three controls I was in the lead with only Järla and Malungs. Ran basically on my own from control from 7 to the finish. Same problems as yesterday with some problems deciding on routes on the longer legs. Some direction slips and uncertainty near the end. Happy to be right amongst the times again.

Warm up /down 35:00 [2] 4.0 km (8:45 / km)

Saturday Mar 29, 2014 #

11 AM

O - Race 55:47 [4] 10.5 km (5:19 / km)
shoes: X-Talons 212

So after being generally terrible at orienteering over the past week I was very much looking forward to getting everything back on track. Good confidence boost from today, my orienteering was far from perfect (planning) but bits of it fell into place. Lovely. +4.20

Warm up /down 25:00 [2] 3.8 km (6:35 / km)

Friday Mar 28, 2014 #

7 AM

Aqua Jogging 1:00:00 [1]

Pre breakfast fun. Even at an acceptable pre breakfast timr

6 PM

Gym 45:00 [1]

Core, hamstrings, glutes, calves

Thursday Mar 27, 2014 #

10 AM

Run 30:00 [3] 5.14 km (5:50 / km)
shoes: Asics Hypers B&G

Warm up /down 10:00 [2]

Run 35:00 [5] 4.4 km (7:57 / km)
shoes: Asics Hypers B&G

4 x Fast on Short Tveta Eljusspår with 300m accelerations at the end of each rep.

7 PM

Run 17:00 [2] 3.0 km (5:40 / km)
shoes: Asics Hypers B&G

Coach's orders due to faster work

Wednesday Mar 26, 2014 #

7 PM

O - Night 50:00 [3] 7.52 km (6:39 / km)
shoes: X-Talons 212

Solo night. Terrible direction. "Rushing"

Warm up /down 25:00 [2] 3.91 km (6:24 / km)

Tuesday Mar 25, 2014 #

10 AM

Run 30:00 [3] 4.68 km (6:25 / km)
shoes: VJ Bold

Terrain Running 1:12:00 [4] 12.8 km (5:37 / km)
shoes: VJ Bold

9 x Long Tveta loop off 8 minutes
6.29, 5.47, 44, 41, 35, 38, 31, 24, 25
Kent and Jonas today. We started off steady and then built up. I ran behind Kent for the first 6 as he was so strong when I last ran them with him, put he tired on the 6th so I ran on my own for rep 7 and then with Jonas for the last 2.

Monday Mar 24, 2014 #

8 AM

Gym 45:00 [1]

7 PM

Aqua Jogging 1:00:00 [1]

Sunday Mar 23, 2014 #

10 AM

Run 30:00 [3] 4.89 km (6:08 / km)
shoes: X-Talons 212

Terrain Running 30:00 [3] 4.89 km (6:08 / km)
shoes: X-Talons 212

O - Training 33:48 [3] 5.51 km (6:08 / km)
shoes: X-Talons 212

Saturday Mar 22, 2014 #

10 AM

O - Training 51:00 [4] 8.5 km (6:00 / km)
shoes: Icebug (NightHawk)

Something is not quite clicking

Warm up /down 40:00 [2]

Up, down, breaks between intervals

Friday Mar 21, 2014 #

1 PM

Cycling 1:00:00 [2]

7 PM

Gym 45:00 [1]

Core blitz

Thursday Mar 20, 2014 #

10 AM

Run 25:00 [3] 4.76 km (5:15 / km)
shoes: Asics Hypers B&G

Run 25:00 [4] 7.2 km (3:28 / km)
shoes: Asics Hypers B&G

Started off with Scott and Jonas but quickly realised that Jonas was running a lot faster recoveries than I was expecting so dropped back and solo'd the session. 200 reps, 36 and 50.

Wednesday Mar 19, 2014 #

7 PM

O - Night 1:10:00 [3] 8.0 km (8:45 / km)
shoes: Icebug (NightHawk)

With Ivar. Snow

Run 10:00 [3] 1.5 km (6:40 / km)

Tuesday Mar 18, 2014 #

10 AM

Run 25:00 [3] 4.0 km (6:15 / km)
shoes: VJ Bold

Terrain Running 1:04:00 [4] 11.6 km (5:31 / km)
shoes: VJ Bold

8 x Long Tveta Loop off 8 minutes
5.50, 44, 41, 41, 41, 40, 39, 39
Solo. Harder work on the hills today than last time I ran these

C • Off 8 mins 11

Monday Mar 17, 2014 #

4 PM

Cycling 1:00:00 [3]

Back indoors

Sunday Mar 16, 2014 #

10 AM

Run 30:00 [3] 4.71 km (6:22 / km)
shoes: X-Talons 212

SNO long run, mix of forest, orienteering, and track.
Roughly split up. I ran the first hour with the group then cut off a section and ran on my own.

Terrain Running 30:00 [3] 4.71 km (6:22 / km)
shoes: X-Talons 212

O - Training 40:00 [3] 6.33 km (6:19 / km)
shoes: X-Talons 212

Saturday Mar 15, 2014 #

Note
(rest day)

Flying home

Friday Mar 14, 2014 #

11 AM

Run 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics Hypers B&G

Run 13:30 [5] 3.0 km (4:30 / km)
shoes: Asics Hypers B&G

3 x 3min fast

Run 5:00 [5]
shoes: Asics Hypers B&G

Hill sprints

5 PM

Run 15:00 [3] 2.4 km (6:15 / km)
shoes: Asics Hypers B&G

Thursday Mar 13, 2014 #

9 AM

Cycling 2:20:00 [1]

Cycling 1:15:00 [2]

40km faster. Max speed 70.

5 PM

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Hypers B&G

Specific Drills 5:00 [1]

Wednesday Mar 12, 2014 #

9 AM

Cycling 4:28:00 [1]

Big group

Tuesday Mar 11, 2014 #

9 AM

Gym 45:00 [1]

Lunges, hamstrings, glutes, core

3 PM

Run 25:00 [2] 3.4 km (7:21 / km)
shoes: X-Talons 212

O - Training 31:50 [4] 5.8 km (5:29 / km)
shoes: X-Talons 212

Guadamar. 2 big mistakes, some small. Lack of control.

Monday Mar 10, 2014 #

9 AM

Cycling 2:22:07 [2]

60km. Started with the group but then went up my own hill. 2 hills in total.

3 PM

Run 30:52 [3] 6.8 km (4:32 / km)
shoes: Asics Hypers B&G

South on beach and headland

Sunday Mar 9, 2014 #

9 AM

Cycling 4:08:32 [2]

98km. Out from Alicante, up some hills, back to Alicante.

Saturday Mar 8, 2014 #

3 PM

Run 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics Hypers B&G

Ran left on the beach this time.

Friday Mar 7, 2014 #

11 AM

Run 49:00 [3] 10.0 km (4:54 / km)
shoes: Asics Hypers B&G

So I went for a run along the beach, and then around the headland where I found a beautiful path which reminded me of Top Path in Rivelin, only of course with the Mediterranean a few metres below. Then the path went through a nudist beach, and a Eurotrip nudist beach at that, not quite so fun.

C • hmm... 3