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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Run21 14:43:32 105.51(8:22) 169.8(5:12)
  O - Training10 10:35:56 53.31(11:56) 85.8(7:25)201c
  Cycling6 8:00:00
  Terrain Running2 3:01:14 15.16(11:57) 24.4(7:26)
  Ski - Classic2 2:48:09
  Cross Training2 2:10:00
  Gym4 2:00:00
  O - Sprint Training1 1:02:09 9.63(6:27) 15.5(4:01)14c
  Specific Drills2 33:00 1.24(26:33) 2.0(16:30)
  Core Stability1 20:00
  Warm up /down2 12:00 0.43(27:35) 0.7(17:09)
  Total42 45:26:00 185.29 298.2215c
averages - sleep:8.2 rhr:42 weight:73.4kg

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Saturday Mar 31, 2018 #

10 AM

O - Training 55:28 intensity: (30:00 @3) + (25:28 @4) *** 8.7 km (6:23 / km)
ahr:157 max:172 24c rhr:48 slept:8.5 shoes: VJ Sarva 2017

Pairs, mirror course.
Some good vibes, one terrible vibe.

Run 27:25 [2] 4.7 km (5:50 / km)
shoes: VJ Sarva 2017

Jogging

Warm up /down 4:00 [1] 0.1 km (40:00 / km)

3 PM

O - Training 47:13 [2] *** 6.5 km (7:16 / km)
ahr:143 max:162 36c shoes: VJ Sarva 2017

Control pick. No hat, not gloves. IS SPRING HERE???

Flow and sun and good vibes, until I when for a skid down a cliff. Foot is good though, excellent.

Friday Mar 30, 2018 #

10 AM

O - Training 1:08:36 [2] *** 7.3 km (9:24 / km)
ahr:121 max:149 12c rhr:48 slept:8.0 shoes: Icebug Spirit

Easy near the tiomila terrain
3 PM

O - Training 48:31 [2] *** 6.0 km (8:05 / km)
ahr:120 max:151 5c shoes: Icebug Spirit

Felt like I was moving a lot faster this afternoon (or at least it felt like a lot harder work). This might have been caused by either the strength training yesterday, or the large falafel pizza I devoured at lunch.

Foot seems foot, although it is a bit weird to be running and sort of expecting pain at any moment and then for it to never come. I did get some pain in my foot but only after kicking some logs.

Thursday Mar 29, 2018 #

10 AM

Cycling 45:00 [2]
rhr:44 slept:8.5

Gröndal life

Run 25:53 [2] 4.6 km (5:38 / km)
ahr:118 max:131 shoes: AG1B

Slow jog into Gröndal
3 PM

Gym 40:00 [1]

Max strength with Eric
Squats in the machine 3x4x90
Leg press 3x4x153
Various other small bits

Wednesday Mar 28, 2018 #

Note
rhr:42 slept:8.1 weight:72.7kg

11 AM

Cycling 35:00 [2]

Tuesday Mar 27, 2018 #

8 AM

Cycling 1:40:00 [2]
rhr:42 slept:8.25 weight:73.4kg

5 PM

Gym 30:00 [1]

4x5x80 Back
4x3x50 Back lunge
Med ball twists
Ankles

Monday Mar 26, 2018 #

8 AM

Cycling 2:00:00 [2]
rhr:42 slept:7.0 weight:73.4kg

Managed to lay on the sofa for the majority of yesterday so not super worried about missing some sleep

Sunday Mar 25, 2018 #

11 AM

Cycling 2:00:00 [2]
rhr:44 slept:8.75 weight:74.1kg

Saturday Mar 24, 2018 #

10 AM

O - Training 1:22:48 [2] *** 11.3 km (7:20 / km)
ahr:134 max:155 24c rhr:42 slept:8.0 weight:73.3kg shoes: VJ Sarva 2017

Almost snow free orienteering down near Halden
3 PM

O - Training 37:11 [1] 3.3 km (11:16 / km)
shoes: VJ Sarva 2017

So the winter has finally managed to injure me. Damn.
Slight inflammation of some foot muscle. Apparently can be caused by running on ice (check), sand (basically melting snow, check), and in shoes with poor compression (check). Touch wood, shouldn't be too bad.
C • Take care of that. I had th... 3

Friday Mar 23, 2018 #

9 AM

Cross Training 30:00 [2]
rhr:44 slept:8.75 weight:73.3kg

Taking it easy while catching up on the latest GBR Elite Orienteering news on http://www.ontheredline.org.uk
6 PM

Run 52:05 intensity: (28:30 @2) + (23:35 @5) 12.0 km (4:20 / km)
ahr:143 max:188 shoes: VJ Sarva 2017

177/188 and 23.35 for the 6.9k loop

Warm up /down 8:00 [2] 0.6 km (13:20 / km)
shoes: VJ Sarva 2017

Thursday Mar 22, 2018 #

9 AM

Gym 30:00 [1]
rhr:40 slept:8.25 weight:73.3kg

Ankles
Back lunges X 2 X 3 X 40
Cleans X 40
Back X 3 X 8 X 70
6 PM

Run 51:21 [2] 7.6 km (6:45 / km)
ahr:115 max:141 shoes: VJ Bold 2016

Easy jogging

Core Stability 20:00 [1]

With BSK

Wednesday Mar 21, 2018 #

9 AM

Cross Training 1:40:00 [2]
rhr:42 slept:8.0 weight:73.3kg

100 on the ellipse

Tuesday Mar 20, 2018 #

Note
rhr:40 slept:11.5 weight:73.3kg

6 PM

Run 54:00 intensity: (44:00 @2) + (10:00 @5) 11.0 km (4:55 / km)
ahr:126 max:177 shoes: AG1B

Bislett, laps and then 5x200
34,31,29,28,28

Specific Drills 17:00 [1] 1.0 km (17:00 / km)
shoes: AG1B

Monday Mar 19, 2018 #

Note
slept:4.0

Sunday Mar 18, 2018 #

9 AM

Run 26:00 [2] 5.3 km (4:54 / km)
rhr:46 slept:7.5 shoes: Mizuno Wave S (Blue 2 Bays)

Round the lake
3 PM

Run 56:57 [2] 10.0 km (5:42 / km)
ahr:128 max:165 shoes: Mizuno Wave S (Blue 2 Bays)

Explore along the valley

Saturday Mar 17, 2018 #

Note
rhr:40 slept:6.5

In St. Moritz. Low chance of training, but downhill skiing to come

Friday Mar 16, 2018 #

8 AM

Run 41:34 [2] 8.7 km (4:47 / km)
ahr:128 max:141 rhr:37 slept:8.5 weight:73.7kg shoes: Mizuno Wave Sayonara 2 White

Morning run with Jon

Thursday Mar 15, 2018 #

Note
rhr:42 slept:9.0 weight:73kg

6 PM

Terrain Running 1:35:14 intensity: (34:14 @2) + (1:01:00 @4) 12.0 km (7:56 / km)
shoes: Icebug Spirit

Slower conditions in the reflex loop today

Wednesday Mar 14, 2018 #

10 AM

Gym 20:00 [1]
rhr:42 slept:8.5 weight:73kg

Short and sweet to get back on it.
New gym and new routines
6 PM

Ski - Classic 1:05:42 [2]
ahr:137 max:159 shoes: Fischer Twin Skin

Ski with Alan and Delphine.
Technique much better than on Friday, maybe osmosis?

Tuesday Mar 13, 2018 #

8 AM

Run 27:54 [2] 5.7 km (4:54 / km)
ahr:122 max:138 rhr:42 slept:8.75 weight:73.6kg shoes: AG1B

ITW.
Slippy, maybe Spring is actually coming... Hahahaha
5 PM

Run 1:29:46 intensity: (46:32 @2) + (43:14 @4) 18.9 km (4:45 / km)
ahr:163 max:174 shoes: AG1B

20 laps, at around 106 which is 3.14s and approximately threshold. Cutting the rest from 2 weeks ago to get more time in approximately the right zone.

Specific Drills 16:00 [1] 1.0 km (16:00 / km)
shoes: AG1B

Monday Mar 12, 2018 #

Note
rhr:44 slept:8.5 weight:73kg (rest day)

Planned. Possibly not needed as I did feel alright in the evening but it was nice to just chill

Sunday Mar 11, 2018 #

10 AM

O - Training 44:22 [4] *** 7.6 km (5:50 / km)
ahr:168 max:179 24c rhr:44 slept:7.5 weight:74.2kg shoes: VJ Sarva 2017

Relay training in Fredrikstad. 2 long intervals

Run 31:40 [2] 5.1 km (6:13 / km)
shoes: VJ Sarva 2017

3 PM

O - Training 57:29 [2] *** 7.0 km (8:13 / km)
ahr:130 max:151 24c shoes: Icebug Spirit

Easy training in the latest blizzard. Bit demotivated to start with but once underway this was rather fun

Run 4:54 [2] 0.9 km (5:27 / km)
shoes: Icebug Spirit

Saturday Mar 10, 2018 #

10 AM

Run 1:02:01 [2] 12.3 km (5:03 / km)
ahr:125 max:145 rhr:48 slept:9.0 weight:73.6kg shoes: AG1B

Easy round Sognsvann x2
6 PM

Run 35:01 [2] 6.7 km (5:14 / km)
ahr:119 max:137 shoes: Mizuno Wave Sayonara 2 White

Easy on ring 3

Friday Mar 9, 2018 #

Note
rhr:42 slept:8.5 weight:72.7kg

5 PM

Ski - Classic 1:42:27 intensity: (1:22:27 @2) + (20:00 @3)
ahr:132 max:164 shoes: Fischer Twin Skin

Up to Sognsvann with the T-bane then skied home, via Tryvann, Skjennungen, Ullevålseter, Hammeren, Grinda.
Bit of a steep climb to start with which combined with a lack of skiing over the last month made it a bit hard work.

I think there is probably close to 2 metres of snow in the forest, so even if it is showing signs of melting it might take a while

Thursday Mar 8, 2018 #

Note
rhr:42 slept:8.0 weight:72.7kg

6 PM

Terrain Running 1:26:00 intensity: (30:42 @2) + (30:00 @4) + (25:18 @5) 12.4 km (6:56 / km)
ahr:160 max:174 shoes: VJ Sarva 2017

6 x terrain loops with BSK. Quicker conditions than last week but actually maybe harder to run as you had to properly stay in the track

Wednesday Mar 7, 2018 #

8 AM

Run 1:18:25 [2] 15.6 km (5:02 / km)
ahr:133 max:156 rhr:42 slept:8.5 weight:72.7kg shoes: Mizuno Wave S (Lumo Green)

Pre breakfast struggle round Sognsvann x 3 in the lovely spring weather... haha.

Tuesday Mar 6, 2018 #

8 AM

Run 27:27 [2] 5.8 km (4:44 / km)
ahr:124 max:137 rhr:42 slept:8.5 weight:74.4kg shoes: Mizuno Wave S (Blue 2 Bays)

Bit slow getting out the door this morning, and colder than expected. Dressed appropriately this time though.
5 PM

Run 1:20:52 intensity: (49:06 @2) + (4:40 @4) + (27:06 @5) 15.5 km (5:13 / km)
ahr:158 max:183 shoes: Mizuno Wave S (Blue 2 Bays)

7x1k off "90"
3.07 (wu) 59,57,57, 57, 56, 55
Felt good

Monday Mar 5, 2018 #

11 AM

Run 29:40 [2] 6.1 km (4:52 / km)
rhr:42 slept:8.3 weight:73.8kg shoes: Mizuno Wave S 2 (Blue Green)

Jog from work

Sunday Mar 4, 2018 #

O - Training 2:21:08 intensity: (1:57:08 @2) + (24:00 @3) *** 19.7 km (7:10 / km)
ahr:135 max:160 30c rhr:43 slept:9.0 shoes: VJ Sarva 2017

Long run back to Tveta through the forests from Järna. Big group but I did try and stay in contact with the map and make better decisions when I could. After about 45 minutes there was a routechoice leg that split the pack and my group, on the better routechoice of course, got stopped by a slightly irate home owner when we tried to run through his road/car park, it had not made the latest map update. So we ended up around 2 minutes behind at the drinks point, however, I was on a little bit of a mission to catch them so dragged up the pace over the last bit and just managed to catch up for the final section, this was good for my orienteering and confidence. We also took a leg routechoice today which was very cool for the novelty factor.

Saturday Mar 3, 2018 #

10 AM

O - Training 53:10 [5] *** 8.4 km (6:20 / km)
ahr:164 max:175 22c rhr:38 slept:6.5 shoes: VJ Sarva 2017

Mass start training on Visätra. Snow on the limit but ok

Run 20:00 [2] 2.8 km (7:09 / km)
shoes: VJ Sarva 2017

3 PM

Cycling 1:00:00 [2]

Back in Gröndal with the gang. 977 on the spinning bike for watts

Friday Mar 2, 2018 #

11 AM

Run 35:37 [2] 6.2 km (5:45 / km)
ahr:125 max:142 rhr:40 slept:9.0 shoes: VJ Sarva 2017

Snowy paths from Tveta
6 PM

O - Sprint Training 1:02:09 [5] *** 15.5 km (4:01 / km)
ahr:169 max:184 14c shoes: VJ Sarva 2017

Run 25:00 [2] 4.3 km (5:49 / km)
shoes: VJ Sarva 2017

Thursday Mar 1, 2018 #

Note
rhr:40 slept:8.5 weight:73.9kg

Gone to Södertälje

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