Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending May 31, 2017:

activity

time

miles

Run

19:47:03

141.49

(8:23)

227.7

(5:13)

O - Training

8:03:39

44.86

(10:47)

72.2

(6:42)

180c

Warm up /down

3:28:21

11.99

(17:22)

19.3

(10:48)

O - Race

2:43:19

19.39

(8:25)

31.2

(5:14)

63c

Gym

2:25:00

O - Sprint Race

41:52

7.33

(5:43)

11.8

(3:33)

72c

Terrain Running

38:53

5.28

(7:22)

8.5

(4:34)

Total

37:48:07

230.34

370.7

315c

averages - sleep:8.9 weight:70.3kg

2:24

0:00

» now

Wednesday May 31, 2017 #

Note
slept:10.25 weight:70.3kg

C • This is relevant to your interests 3

5 PM

Gym 30:00 [1]

Ankles
Prison squats
3x3x80 back
Back hypers
Glute bridge
Dead bugs

Tuesday May 30, 2017 #

Note
slept:9.5 weight:70.3kg

5 PM

Run 56:51 [2] 11.5 km (4:57 / km)
ahr:125 max:142 shoes: Mizuno Wave Sayonara 2 White

Easy jog with Alan including serious high pressure stolpejakt

Monday May 29, 2017 #

Note
slept:9.0 weight:69.3kg (rest day)

Sunday May 28, 2017 #

Note
slept:8.5

11 AM

O - Training 44:14 [5] *** 8.0 km (5:32 / km)
ahr:175 max:181 13c shoes: J7B

Bit of the chasing start long. Was going fairly well.

Run 23:10 [2] 3.4 km (6:49 / km)
ahr:135 max:158 shoes: J7B

Jogged back

Warm up /down 22:57 [2] 2.4 km (9:34 / km)
shoes: J7B

Saturday May 27, 2017 #

Note
slept:9.0

2 PM

O - Race 34:47 [5] *** 6.4 km (5:26 / km)
ahr:175 max:182 15c shoes: J7B

World Cup Middle
Good technical race

Warm up /down 32:41 [2] 3.6 km (9:05 / km)
shoes: J7B

Friday May 26, 2017 #

Note
slept:10.5 (sick) (rest day)

Thursday May 25, 2017 #

Note
slept:8.0 (sick)

11 AM

O - Sprint Race 13:30 [5] *** 3.6 km (3:45 / km)
ahr:175 max:183 23c shoes: Asics Hyperspeed

World Cup Sprint Orienteering
So yesterday evening I suddenly got very very cold and felt very very sick. Cue, fairly terrible night sleep, although I had stopped feeling sick by 4am. Felt predictably terrible but managed to get all the controls and not be too far off the pace

Warm up /down 25:28 [2] 2.5 km (10:11 / km)
shoes: AG1B

Only managed a warm up today

Wednesday May 24, 2017 #

Note
slept:8.5

8 AM

Run 18:06 [2] 4.0 km (4:32 / km)
ahr:137 max:148 shoes: AG1B

BBR gravel road

4 PM

O - Sprint Race 13:30 [5] *** 3.9 km (3:28 / km)
ahr:185 max:192 25c shoes: Inov8 190

World Cup Sprint Relay

Warm up /down 20:00 [2] 2.6 km (7:42 / km)
shoes: AG1B

Warm down

Run 16:00 [2] 3.3 km (4:51 / km)
shoes: AG1B

Warm up /down 23:00 [2] 1.0 km (23:00 / km)
shoes: Asics Hyperspeed

Pre

Tuesday May 23, 2017 #

Event: Orienteering World Cup Round 1

Note
slept:7.0 weight:70.8kg

The excitement of traveling to Finland

7 AM

Run 21:19 [2] 4.1 km (5:12 / km)
ahr:134 max:145 shoes: Mizuno Wave Sayonara 2 White

BBR

7 PM

Run 23:55 [2] 5.2 km (4:36 / km)
ahr:124 max:140 shoes: AG1B

Easy gravel road jog with Peter

Monday May 22, 2017 #

Note
slept:10.0 weight:70.1kg

5 PM

Run 43:14 [2] 8.3 km (5:13 / km)
ahr:121 max:138 shoes: Mizuno Wave S (Blue 2 Bays)

Easy with Alan

Sunday May 21, 2017 #

Note
slept:9.5 weight:70.1kg

11 AM

Run 1:32:10 22.4 km (4:07 / km)
ahr:156 max:170 shoes: Mizuno Wave S (Blue 2 Bays)

Warm up to Mariadalsvann, then steady effort along the gravel track to Sandermosen Station (luckily no train), the small path by the side of the road, cut through to Ludvikstua, then a bit of road past Hønefoten, small path again to Hammeren, up to the upper gravel path along to Sognsvann, past Riksarkivet and Koll Hytta home. Cloudy, warm, humid. Mostly peaceful (minus sound of Rollerskiers).
Maybe between 3.55 to 4.00 intensity, but undulations varied the pace. Felt good

Saturday May 20, 2017 #

Note
slept:9.0 weight:70.5kg

11 AM

O - Race 33:47 [5] *** 6.9 km (4:54 / km)
ahr:179 max:186 18c shoes: J7B

15 Stafetten.
Nydalen D21s started well so went out at the front of the leg 2 pack. Ran on the paths a lot to the first two controls, maybe a little too much actually on control 2 (or possibly the wrong paths), appeared at 2 together with Håvard and Anders. Hit a tricky 3 nicely and then ran well to 4, including some green smashing which is now so much easier after Estonia. Could see Anders behind me at 4 and he was in sight through towards 8 where we had different controls. I got 8 fine, and ran well to 9 to just get on the back of him. We got the next common controls together before another forking at 12, I went for a path route to 13 and collided with an overhanging branch, ouch, blood, fractionally disorientated. Lost a bit of motivation but managed to get to 13 and 14 in sight of Anders, then with him for 15 and 16 before sneaking away on the track running at the end.

Run 44:01 8.5 km (5:11 / km)
shoes: AG1B

15s turnaround for 10 minutes post run
Various jogging

Warm up /down 13:00 [2] 0.9 km (14:27 / km)

Friday May 19, 2017 #

Note
slept:9.5 weight:70.5kg

10 AM

Gym 35:00 [1]

Ankles
Prison squats
3x6x20 SL calves
3x3x40 SLRDL
3x5x90 hips

5 PM

Run 1:00:19 12.7 km (4:45 / km)
ahr:127 max:145 shoes: Mizuno Wave Sayonara 2 White

Easy. Sunny and warm. Vest and shorts.

Thursday May 18, 2017 #

Note
slept:9.0 weight:70.9kg

5 PM

Run 59:32 [2] 12.0 km (4:58 / km)
ahr:127 max:157 shoes: Mizuno Wave S (Blue 2 Bays)

Easy. Warm and wet in Oslo. Woke up this morning and felt like I was in a tent in a storm. Settled by the evening for some pleasant conditions. Semi related note, apparently London has had more rain in the last 48 hours than in the last 2 1/2 months.

Wednesday May 17, 2017 #

Note
slept:8.0

5 PM

Run 1:10:22 [2] 12.7 km (5:32 / km)
ahr:116 max:139 shoes: Mizuno Wave S (Lumo Green)

Running without windblown, irrelevant bliss.

Tuesday May 16, 2017 #

Note
slept:10.0

11 AM

O - Training 53:49 *** 8.2 km (6:34 / km)
ahr:131 max:154 12c shoes: Icebug Spirit

Estonia #10 - Haanja long training

Run 7:44 [2] 1.5 km (5:09 / km)
shoes: Icebug Spirit

4 PM

O - Training 45:00 *** 6.8 km (6:37 / km)
23c shoes: Inov8 225

Estonia #11 - K. Middle relevant
O intervals, struggling.

Run 11:00 [2] 1.5 km (7:20 / km)
shoes: Inov8 225

Monday May 15, 2017 #

Note
slept:9.0

11 AM

O - Training 37:36 *** 5.6 km (6:43 / km)
ahr:132 max:154 17c shoes: Icebug Spirit

Estonia #8 - Middle relevant

Run 5:48 [2] 1.0 km (5:48 / km)
shoes: Icebug Spirit

3 PM

O - Training 59:56 *** 7.7 km (7:47 / km)
ahr:133 max:153 18c shoes: Icebug Spirit

Estonia #9 - Long Relevant

Run 10:27 [2] 2.0 km (5:14 / km)
shoes: Icebug Spirit

Sunday May 14, 2017 #

Note
slept:8.0

10 AM

O - Race 59:12 [4] *** 11.0 km (5:23 / km)
ahr:167 max:178 11c shoes: Inov8 225

Estonia #7 Long
First 60 minutes at competition speed.

O - Training 50:00 [3] *** 8.7 km (5:45 / km)
ahr:150 11c shoes: Inov8 225

Last section of the test race, went with some Swiss boys for some metres. Ruslan came flying past at one point, and was super nice and told me to watch out for the barbed wire fence, what a nice guy.

Run 11:29 [2] 2.0 km (5:45 / km)
shoes: Inov8 225

Warm down

Run 11:01 [2] 2.3 km (4:47 / km)
shoes: Inov8 225

Warm up running

Warm up /down 12:30 [2] 0.8 km (15:37 / km)
shoes: Inov8 225

Saturday May 13, 2017 #

Note
slept:6.0

12 PM

O - Race 35:33 [5] *** 6.9 km (5:09 / km)
ahr:180 max:186 19c shoes: Icebug Spirit

Estonia #6 - Middle Test

Run 20:16 [2] 3.3 km (6:08 / km)
shoes: Icebug Spirit

Warm down

Run 16:00 [2] 3.1 km (5:10 / km)
shoes: Icebug Spirit

Warm up, I think probably not enough again.

Warm up /down 14:00 [2] 0.8 km (17:30 / km)

Men 2 - Splits

Friday May 12, 2017 #

Event: WOC 2017 test races

Note
slept:10.0

11 AM

O - Training 30:25 [3] *** 4.4 km (6:55 / km)
ahr:150 max:165 19c shoes: Inov8 225

Estonia #4 Kirukikula
Emil shadowing

Run 10:20 [2] 2.0 km (5:10 / km)
shoes: Inov8 225

6 PM

Warm up /down 44:45 [2] 4.7 km (9:31 / km)
ahr:115 max:164 shoes: AG1B

Warm up
Maybe 15 running, 5 drills, 15 start box/call up faff (incl. strides), 12 minutes actual faff. Maybe should have done more/higher intensity closer to the start?

7 PM

O - Sprint Race 14:52 [5] *** 4.3 km (3:27 / km)
ahr:180 max:189 24c shoes: Asics Hyperspeed

Estonia #5 - Sprint Test Race
Pretty ok, a bit more wobbly than expected and a bit slower at the start (which actually probably turned out alright as it was a fraction longer than expected).

Run 20:46 [2] 3.6 km (5:46 / km)
ahr:119 max:134 shoes: AG1B

Post race

Men - Splits

Thursday May 11, 2017 #

11 AM

O - Training 15:33 [4] *** 2.7 km (5:46 / km)
ahr:175 max:180 14c shoes: Icebug Spirit

Estonia #2 - Päidlapalu N

Run 29:00 [2] 4.9 km (5:55 / km)
shoes: Icebug Spirit

5 PM

O - Training 57:43 [2] *** 8.7 km (6:38 / km)
ahr:133 max:149 23c shoes: Icebug Spirit

Estonia #3 Lajavangu

Wednesday May 10, 2017 #

Note
slept:6.0

5 PM

O - Training 46:35 [2] 6.0 km (7:46 / km)
ahr:114 max:146 20c shoes: Icebug Spirit

Estonia #1. K. Forest.
Easy map learn

Tuesday May 9, 2017 #

Note
slept:10.0 weight:71kg (rest day)

Monday May 8, 2017 #

Note
weight:70.2kg

6 PM

Run 1:03:58 [2] 11.3 km (5:40 / km)
ahr:110 max:147 shoes: Mizuno Wave S (Lumo Green)

Very easy with Cherry and Mikael

Sunday May 7, 2017 #

Note
slept:8.75 weight:70.2kg

10 AM

Run 1:44:26 [2] 20.6 km (5:04 / km)
ahr:130 max:152 shoes: Mizuno Wave S (Blue 2 Bays)

Easy with Karl

5 PM

Run 20:55 [2] 4.8 km (4:21 / km)
ahr:133 max:150 shoes: AG1B

To the end of the koloni

Saturday May 6, 2017 #

Note
slept:9.25 weight:70.2kg

9 AM

Run 13:51 [2] 2.6 km (5:20 / km)
ahr:133 max:150 shoes: Mizuno Wave Sayonara 2 White

Yog

1 PM

Terrain Running 38:53 [5] 8.5 km (4:34 / km)
ahr:180 max:185 shoes: Inov8 190

Råskinnet. A proper terrain race.
Started mid pack (error) and spent the first 10 minutes passing people. Eventually caught up to the leaders Anders and Kasper at about 4k. Anders then smashed it through the next terrain section to open up a lead and despite a path/gravel/grass finish I couldn't close the gap.

Run 31:00 [2] 5.7 km (5:26 / km)
shoes: Inov8 190

Jog

Friday May 5, 2017 #

Note
slept:9.0 weight:70.2kg

11 AM

Gym 40:00 [1]

Ankles
Prison squats
3x6x42.5 step ups
3x4 drop jumps
Foam bugs

5 PM

Run 1:01:14 [2] 12.0 km (5:06 / km)
ahr:124 max:144 shoes: Mizuno Wave S (Lumo Green)

Easy run in the sun

Thursday May 4, 2017 #

Note
slept:9.0 weight:70.2kg

9 AM

Run 21:21 [2] 4.3 km (4:58 / km)
ahr:130 max:151 shoes: Mizuno Wave Sayonara 2 White

Pre breakfast

6 PM

O - Training 30:00 [4] *** 4.0 km (7:30 / km)
ahr:158 max:174 7c shoes: Icebug Spirit

30 on 30 off for 30 minutes

O - Training 12:48 [2] *** 1.4 km (9:09 / km)
3c shoes: Icebug Spirit

Finishing off the orienteering

Run 21:00 [2] 3.6 km (5:50 / km)
ahr:124 max:145 shoes: Icebug Spirit

Wednesday May 3, 2017 #

Note
slept:7.75 weight:70.2kg

1 PM

Gym 40:00 [1]

Ankle
Prison Squats
3x8x20 SL calves
3x3x70 deadlift
4x2x60 clean drive
2x5x100 1x5x110 hips
foam bugs

6 PM

Run 1:29:19 [2] 14.0 km (6:23 / km)
ahr:123 max:153 shoes: X-Talon (Alicante)

Easy with Cherry

Tuesday May 2, 2017 #

Note
slept:10.0 weight:70.2kg

5 PM

Run 1:17:09 [2] 13.5 km (5:43 / km)
ahr:124 max:146 shoes: Mizuno Wave S (Blue 2 Bays)

Easy with Håvard and Vister over Vettakollen and back.

Monday May 1, 2017 #

Note
slept:11.25 weight:70.2kg

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