Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m
Run	21	15:15:02	112.15		180.48		538
Ski - Classic	7	12:41:35	86.0	(8:51)	138.4	(5:30)
Gym	7	7:45:00
O - Night	4	4:41:44	21.87		35.2
O - Training	4	4:39:46	21.62	(12:56)	34.8	(8:02)
Warm up /down	8	2:49:37	3.73		6.0
Cycling	2	1:50:00
O - Race	2	1:47:57	11.99	(9:00)	19.3	(5:36)
Terrain Running	2	56:00	6.93	(8:05)	11.15	(5:01)
Core Stability	1	15:00
Total	42	52:41:41	264.29		425.33		538

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Tuesday Mar 31, 2015 #

10 AM

Run 32:00 [3] 6.09 km (5:15 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Warm up /down 23:50 [2]

Hurdles, stairs, extra

Run 25:00 [5] 4.0 km (6:15 / km)
ahr:175 max:190 shoes: Mizuno Wave Sayonara 2 (M1)

4 x 1km off 5 min with Jonas.
2.49, 50, 49, 49
Then a couple of laps with Jonas helping him round his other ks

3 PM

Note

Flew to Britain

Monday Mar 30, 2015 #

7 PM

Gym 1:00:00 [2]

Ended up having to move stuff around today. Felt strong though

Run 45:00 [2] 7.83 km (5:45 / km)
shoes: Cumulus 14

Sunday Mar 29, 2015 #

Event: Måsenstafetten

11 AM

O - Race 44:43 [5] 8.8 km (5:05 / km)
ahr:175 max:183 shoes: VJ Bold 2015

Måsens.
Last leg, started in a group with Jonas, Vojtech (Mora), Jakob Löv (Malungs). Myself and Jakob had the same forking and long at the beginning so didn't see Jonas or Vojtech after the first control. Ran pretty well, ankles were more stable than yesterday, bit uncertain in some places and behind myself a little with the orienteering

Warm up /down 27:15 [2] 2.0 km (13:38 / km)

Run 14:23 [2] 2.4 km (6:00 / km)

Saturday Mar 28, 2015 #

11 AM

O - Race 1:03:14 [5] 10.5 km (6:01 / km)
ahr:176 max:186 shoes: VJ Supra 2015

Nyköpings Orienteering.
Good solid technical race. Was a bit off for the first 7 controls then settled into it. Quite stoney and I found it hard to really get moving as fast as I wanted a times.

Run 26:00 [3] 5.0 km (5:12 / km)
shoes: Cumulus 14

Extended warm down, bashed R knee on the course and it was sore

Warm up /down 17:00 [2] 2.0 km (8:30 / km)

Warm up. Cold

Friday Mar 27, 2015 #

12 PM

Gym 1:15:00 [2]

Standard, more hip stuff

Thursday Mar 26, 2015 #

12 PM

Run 35:00 [3] 7.0 km (5:00 / km)
ahr:130 shoes: Cumulus 14

Warm up and down

Terrain Running 24:00 [4] 4.7 km (5:06 / km)
shoes: Icebug (NightHawk)

A bit off today. Long Tveta Loop

Run 15:00 [5] 2.7 km (5:33 / km)
shoes: Cumulus 14

Reps, Tveta grass slope

6 PM

Run 50:08 [3] 10.2 km (4:55 / km)
ahr:142 max:163 shoes: Cumulus 14

Easy on 10km trail, nearly light enough, rainy

Wednesday Mar 25, 2015 #

11 AM

Cycling 40:00 [2]

7 PM

O - Night 1:06:00 [3] 8.9 km (7:25 / km)
shoes: VJ Supra 2015

Night on Sadelmantorp (Paradiset)
Generally alright

Run 7:00 [3]
shoes: VJ Supra 2015

Tuesday Mar 24, 2015 #

10 AM

Run 34:30 [4] 10.0 km (3:27 / km)
ahr:176 max:184 shoes: Mizuno Wave Sayonara 2 (M1)

Back to 200/200 and 36/46 (slightly off pace), shared the work with Olle Boström and it felt really easy

Run 32:00 [3] 6.09 km (5:15 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Warm up /down 22:00 [2]

Monday Mar 23, 2015 #

11 AM

Gym 1:15:00 [2]

5 PM

Run 32:00 [2] 6.0 km (5:20 / km)
shoes: Cumulus 14

Running Class

Sunday Mar 22, 2015 #

10 AM

Run 1:14:41 [3] 11.5 km (6:30 / km)
ahr:137 max:161 shoes: VJ Supra 2015

Run on Sörmlandsleden before O

11 AM

O - Training 1:06:51 [3] 7.5 km (8:55 / km)
ahr:138 max:158 shoes: VJ Supra 2015

After run into O. Tough forest and tired

Saturday Mar 21, 2015 #

10 AM

O - Training 1:40:23 [3] 12.8 km (7:51 / km)
ahr:146 max:166 shoes: Inov 212 (blue)

Ankle braces on both feet now. 2 x excessive dorsiflex though

4 PM

O - Training 44:01 [4] 6.4 km (6:53 / km)
ahr:166 max:181 shoes: VJ Supra 2015

SNO Middle Distance Training

Run 24:00 [2] 3.7 km (6:29 / km)
shoes: VJ Supra 2015

Friday Mar 20, 2015 #

11 AM

Gym 1:00:00 [2]

Was hoping to go night orienteering but it didn't get dark so went to the gym instead

C • It did get a bit darker but... 2

7 PM

O - Night 41:00 [3]
shoes: Icebug (NightHawk)

Went Night O. It snowed

Thursday Mar 19, 2015 #

11 AM

Run 37:14 [3] 7.2 km (5:10 / km)
ahr:145 shoes: Cumulus 14

Up and down

Terrain Running 32:00 [4] 6.45 km (4:58 / km)
ahr:178 shoes: Icebug (NightHawk)

2 x 15 min [2] on Long Tveta Loop

Run 8:00 [5] 1.5 km (5:20 / km)
shoes: Icebug (NightHawk)

4 x 200 on grass slope outside Tveta

6 PM

Run 49:54 [3] 11.0 km (4:32 / km)
shoes: Cumulus 14

Wednesday Mar 18, 2015 #

11 AM

Gym 1:00:00 [2]

Gym rush

6 PM

O - Night 1:47:00 [3] 15.7 km (6:49 / km)
shoes: Icebug Spirit II

Long Night Training

Tuesday Mar 17, 2015 #

10 AM

Run 35:27 [4] 10.2 km (3:29 / km)
ahr:182 max:199 shoes: Mizuno Wave Sayonara 2 (M1)

400/200 in 72, 52 for 10.2 km.
Ran last 400 in 60 so there is some speed in my legs still

Run 27:37 [3] 5.26 km (5:15 / km)
ahr:135 shoes: Mizuno Wave Sayonara 2 (M1)

Warm up /down 22:02 [2]

Hurdles, calves, stairs, more jogging, strides

Monday Mar 16, 2015 #

Note
(rest day)

Sunday Mar 15, 2015 #

Note

Travel Day. Long

Saturday Mar 14, 2015 #

11 AM

Ski - Classic 3:06:00 [2] 37.0 km (5:02 / km)

Friday Mar 13, 2015 #

10 AM

Ski - Classic 31:27 [2] 5.7 km (5:31 / km)
ahr:141 max:169

12 PM

Ski - Classic 3:36:52 [2] 40.2 km (5:24 / km)
ahr:144 max:171

Thursday Mar 12, 2015 #

10 AM

Ski - Classic 1:19:47 [3] 16.3 km (4:54 / km)
ahr:150 max:175

Lots of double pole gorillaing. Getting better

2 PM

Ski - Classic 1:28:38 [3] 13.7 km (6:28 / km)
ahr:138 max:170

Went up to the top of the mountain, effort.

Wednesday Mar 11, 2015 #

10 AM

Ski - Classic 1:01:13 [3] 11.5 km (5:19 / km)
ahr:143 max:176

Easy XC ski, trying to get the technique.

2 PM

Ski - Classic 1:37:38 [3] 14.0 km (6:58 / km)
ahr:138 max:171

Working on uphill and downhill technique

C • cheggers ski tours? 4

Tuesday Mar 10, 2015 #

Run 50:00 [3] 10.0 km (5:00 / km)
shoes: Cumulus 14

Monday Mar 9, 2015 #

4 PM

Run 1:00:17 [3] 8.6 km (7:01 / km) +538m 5:20 / km

Run in Bergen. Stoltzen and then about. With Duncan and Cherry

Sunday Mar 8, 2015 #

9 AM

Core Stability 15:00 [1]

No possibility for running so some easy core ankle calf

Saturday Mar 7, 2015 #

Note

Went up to Vasaloppet

Friday Mar 6, 2015 #

10 AM

Run 30:00 [3] 5.81 km (5:10 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Warm up and down

Warm up /down 24:30 [2]
shoes: Mizuno Wave Sayonara 2 (M1)

Hurdles, stairs, more running

Run intervals 32:00 [5] 9.0 km (3:33 / km)
ahr:181 max:192 shoes: Mizuno Wave Sayonara 2 (M1)

Pain Town
8 x 1km at 3:00 with ~60s recover (lap jog). Plan was to start every 4th minute but Jonas's GPS watch goes slower than the massive clock on the wall so we used Jonas's times. I took extra recovery after the 4th rep so ran only 600m of rep 5.

6 PM

Gym 1:00:00 [2]

Suffering from this morning so cut out calf raises and instead I rolled them and cried. Half squats, no jumps

Thursday Mar 5, 2015 #

12 PM

O - Training 1:08:31 [3] 8.1 km (8:28 / km)
ahr:140 shoes: Icebug Spirit II

Multi technique course. Tired after yesterday. Plan was to do 75 minute orienteering, but the course was a bit short so I orienteered really badly instead to make up the time

Run 9:30 [3] 1.8 km (5:17 / km)
shoes: Icebug Spirit II

6 PM

Run 32:35 [3] 6.4 km (5:05 / km)
shoes: Cumulus 14

Easy club training run with Dols and Bols. North side of the lake, not much ice

Wednesday Mar 4, 2015 #

6 PM

O - Night 1:07:44 [4] 10.6 km (6:23 / km)
ahr:171 max:185 shoes: VJ Bold Yellow

Nattugglan in Tullinge. Ran with Jonas Nordström for the first butterfly. I did not orienteer well, these Swedish forests are tougher than Portugal and Spain. Not too much snow

Warm up /down 15:00 [2] 2.0 km (7:30 / km)

Even by my high standards managed to faff about a lot pre start with light/gloves/thermal/wetsocks.