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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  Run26 14:53:34 108.12(8:16) 174.0(5:08)
  O - Training14 10:22:31 57.41(10:51) 92.4(6:44)
  Warm up /down10 2:04:11 7.95 12.8
  Cycling2 1:23:24
  O - Race1 33:47 4.04(8:22) 6.5(5:12)
  O - Sprint Race1 13:38 2.36(5:46) 3.8(3:35)
  Total31 29:31:05 179.89 289.5

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Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 
12 PM

Run 48:00 intensity: (4:00 @1) + (27:00 @2) + (17:00 @4) 10.5 km (4:34 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Wu
800 T -> 10x200/200 [Fast]
32ish, high 40s rest?
Wd

Doing good

Thursday Jul 30, 2015 #

12 PM

O - Training 26:44 [3] 4.2 km (6:22 / km)
shoes: Inov 212 (blue)

Run 18:34 [2] 3.1 km (5:59 / km)
shoes: Inov 212 (blue)

Wednesday Jul 29, 2015 #

Note
(rest day)

C • Will only consider joining other clubs that begin with the letter S 3

Tuesday Jul 28, 2015 #

12 PM

O - Training 42:20 [4] 7.2 km (5:53 / km)
shoes: Inov 212 (blue)

Not fantastic in the gorse, better afterwards

Run 22:55 [2] 3.9 km (5:53 / km)
shoes: Inov 212 (blue)

Warm up /down 7:19 [2] 1.0 km (7:19 / km)
shoes: Inov 212 (blue)

Monday Jul 27, 2015 #

2 PM

Run 44:39 [3] 7.2 km (6:12 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Ran up a hill with Sponge

Sunday Jul 26, 2015 #

12 PM

O - Training 30:00 [4] 4.0 km (7:30 / km)
shoes: Inov 212 (blue)

O intervals chasing Jess

Run 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov 212 (blue)

Warm up /down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov 212 (blue)

Saturday Jul 25, 2015 #

12 PM

Run 30:10 [2] 5.8 km (5:12 / km)
shoes: Mizuno Wave S 2 (Blue Green)

5 PM

Cycling 29:00 [1]

Friday Jul 24, 2015 #

11 AM

O - Training 43:00 [5] 7.6 km (5:39 / km)
shoes: Inov 212 (blue)

O intervals with Sponge. Fast

Run 27:02 intensity: (11:52 @2) + (15:10 @3) 4.0 km (6:46 / km)
shoes: Inov 212 (blue)

Warm up /down 8:38 [2] 0.6 km (14:23 / km)
shoes: Inov 212 (blue)

Thursday Jul 23, 2015 #

2 PM

Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov 212 (blue)

O - Training 36:00 [3] 6.1 km (5:54 / km)
shoes: Inov 212 (blue)

Wednesday Jul 22, 2015 #

10 AM

Run 21:24 [2] 3.7 km (5:47 / km)
shoes: Inov8 190

O - Training 36:56 [4] 6.8 km (5:26 / km)
shoes: Inov8 190

Warm up /down 2:09 [2]

2 PM

Run 19:20 [2] 2.6 km (7:26 / km)

Monday Jul 20, 2015 #

12 PM

Run 48:38 [3] 10.5 km (4:38 / km)
shoes: Mizuno Wave Sayonara 2 White

Muggy

Sunday Jul 19, 2015 #

1 PM

Run 1:03:48 [3] 13.5 km (4:44 / km)
shoes: Asics Hyper 33 (2) Blue

Easy in the park and strides

Saturday Jul 18, 2015 #

9 AM

Run 1:17:30 intensity: (8:30 @2) + (35:00 @3) + (34:00 @4) 16.3 km (4:45 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Richmond Parkrun and then intervals

Friday Jul 17, 2015 #

11 AM

Cycling 54:24 [3]
shoes: Giant

Round the park

Thursday Jul 16, 2015 #

12 PM

Run 1:00:25 intensity: (6:36 @2) + (28:49 @3) + (25:00 @4) 13.9 km (4:21 / km)
shoes: Mizuno Wave Sayonara 2 White

5 x 1km off 5 min, 400m jog recovery. On grass track, windy. Tougher than expected

Wednesday Jul 15, 2015 #

4 PM

Run 52:03 [3] 10.7 km (4:52 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Bad timing with lunch and struggled in the last part

Tuesday Jul 14, 2015 #

10 AM

Run 20:17 [2] 4.0 km (5:04 / km)
shoes: Mizuno Wave Sayonara 2 White

Pre breakfast, grabbed Eton Street
8 PM

Run 1:13:50 intensity: (15:00 @2) + (32:48 @3) + (26:02 @4) 16.0 km (4:37 / km)
shoes: Mizuno Wave Sayonara 2 White

Coad cup with Ranelagh, 40 seconds quicker than last year.

Sunday Jul 12, 2015 #

8 AM

O - Sprint Race 13:38 [5] 3.8 km (3:35 / km)
shoes: Mizuno Wave Sayonara 2 White

GBR Sprint test

Warm up /down 14:22 [2] 1.9 km (7:34 / km)
shoes: Mizuno Wave Sayonara 2 White

Warm up /down 22:19 [2] 3.5 km (6:23 / km)
shoes: Mizuno Wave Sayonara 2 White

Saturday Jul 11, 2015 #

3 PM

O - Training 55:42 [2] 7.6 km (7:20 / km)
shoes: Inov 212 (blue)

Picked up some controls

Friday Jul 10, 2015 #

5 PM

Warm up /down 18:07 [2] 2.4 km (7:33 / km)
shoes: Inov 212 (blue)

O - Race 33:47 [5] 6.5 km (5:12 / km)
shoes: Inov 212 (blue)

GBR Middle Test

Warm up /down 29:17 [2] 2.4 km (12:12 / km)
shoes: Inov 212 (blue)

Tuesday Jul 7, 2015 #

2 PM

Run 59:32 intensity: (10:00 @2) + (31:32 @3) + (18:00 @4) 12.2 km (4:53 / km)
shoes: Mizuno Wave Sayonara 2 White

4k of 200/200 at 34ish and unknown

Monday Jul 6, 2015 #

5 PM

Run 28:23 [3] 5.6 km (5:04 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Sunday Jul 5, 2015 #

9 AM

O - Training 50:12 [3] 5.8 km (8:39 / km)
shoes: Inov 212 (blue)

Run 10:00 [2] 1.6 km (6:15 / km)
shoes: Inov 212 (blue)

Saturday Jul 4, 2015 #

12 PM

O - Training 43:09 [4] 6.1 km (7:04 / km)
shoes: Inov 212 (blue)

Middle training

Run 21:05 [2] 3.5 km (6:01 / km)
shoes: Inov 212 (blue)

Warm up /down 3:00 [2]

Only 25 today

Friday Jul 3, 2015 #

11 AM

O - Training 1:08:23 [3] 9.0 km (7:36 / km)
shoes: Inov 212 (blue)

Longer orienteering

Run 15:00 [2] 2.6 km (5:46 / km)
shoes: Inov 212 (blue)

Still roasting

Warm up /down 3:00 [2]

Thursday Jul 2, 2015 #

11 AM

O - Training 45:54 [4] 6.8 km (6:45 / km)
shoes: Inov 212 (blue)

Middle distance training

Run 19:30 [2] 3.3 km (5:55 / km)
shoes: Inov 212 (blue)

30 deg and suffering at the end

Warm up /down 3:00 [2]

5 PM

O - Training 54:00 [4] 7.1 km (7:36 / km)
shoes: Inov 212 (blue)

O intervals

Run 19:00 [2] 3.3 km (5:45 / km)
shoes: Inov 212 (blue)

Warm up /down 3:00 [2]

Wednesday Jul 1, 2015 #

11 AM

O - Training 50:27 [4] 6.9 km (7:19 / km)
shoes: VJ Supra 2015

The heatwave turned up and I suffered.

Run 26:13 [2] 4.7 km (5:35 / km)
shoes: VJ Supra 2015

5 PM

Run 21:16 [2] 3.5 km (6:05 / km)
shoes: Inov 212 (blue)

O - Training 39:44 [4] 7.2 km (5:31 / km)
shoes: Inov 212 (blue)

O intervals

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