Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Oct 31, 2019:

activity

time

miles

Run

17:30:39

130.74

(8:02)

210.4

(5:00)

Warm up /down

2:47:08

9.88

(16:55)

15.9

(10:31)

O - Sprint Training

1:34:08

10.13

(9:18)

16.3

(5:47)

50c

General Fitness

1:25:00

O - Race

1:19:39

9.44

(8:26)

15.2

(5:14)

40c

Gym

40:00

O - Training

31:32

1.93

(16:22)

3.1

(10:10)

10c

O - Sprint Race

30:17

4.78

(6:20)

7.7

(3:56)

40c

Run(a)

23:50

3.15

(7:34)

5.07

(4:42)

Total

26:42:13

170.05

273.67

140c

2:04

0:00

» now

Thursday Oct 31, 2019 #

Note
(rest day)

Landed, straight into the office. Wrecked

Tuesday Oct 29, 2019 #

8 AM

Run(a) 23:50 [2] 5.07 km (4:42 / km)
ahr:133 max:145 shoes: SauKN

Actually woke up in time to do a morning run today

2 PM

O - Sprint Race 16:06 [5] *** 4.0 km (4:02 / km)
ahr:181 max:189 22c shoes: SauFl

World Cup Final

A mad race through tiny alleyways, never really in enough control but I didn't do anything really stupid until the end where I binned 20 seconds. There were so many decisions in the race that it is only on reflection that I can see the other big time loses early in the course (more than beyond the hesitations). I ended up sneaking into the top 20, but as always there is potential for more.

Run 10:00 [2] 1.6 km (6:15 / km)

Warm up /down 42:41 [2] 4.7 km (9:05 / km)

Monday Oct 28, 2019 #

11 AM

O - Sprint Training 42:06 *** 7.6 km (5:32 / km)
ahr:138 max:159 50c shoes: SauKN

Sprint training. Trying to work out how fast I can run in these narrow alleys

Sunday Oct 27, 2019 #

2 PM

O - Sprint Race 14:11 [5] *** 3.7 km (3:50 / km)
ahr:182 max:189 18c shoes: Nvii XXC 1

World Cup Sprint Relay

3rd leg

Started out around lots of other people but felt like I caught up plenty more over the first few controls. Ran reasonably well on the first section but then I got far too focussed on chasing the next guys and instantly my orienteering began to suffer. Missed some steps about halfway round and was left chasing Vojtech over the last few controls.

Warm up /down 34:24 [2] 4.0 km (8:36 / km)

It was hot so I didn't do that much warming up

Run 20:00 [2] 3.3 km (6:04 / km)

Saturday Oct 26, 2019 #

2 PM

O - Race 46:00 [5] *** 8.0 km (5:45 / km)
24c

World Cup Middle China

I didn't run particularly well but I avoid doing anything spectacularly stupid which is always a bonus. I just failed to really be super aggressive on the second half of the course and made a few small map reading errors.

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

Run 11:09 [2] 1.6 km (6:58 / km)

Friday Oct 25, 2019 #

11 AM

O - Training 31:32 [2] *** 3.1 km (10:10 / km)
ahr:125 max:161 10c

China model forest

4 PM

O - Sprint Training 19:23 [2] 3.0 km (6:28 / km)
ahr:120 max:144 shoes: SauKN

Modelly model

Run 16:18 [2] 3.4 km (4:48 / km)
ahr:133 max:142 shoes: SauKN

Thursday Oct 24, 2019 #

4 PM

O - Sprint Training 32:39 [2] 5.7 km (5:44 / km)
ahr:122 max:141 shoes: SauKN

China narrow alleys

Tuesday Oct 22, 2019 #

11 AM

Run 47:50 11.7 km (4:05 / km)
shoes: SauKN

Lunchtime miles. Windy

Monday Oct 21, 2019 #

5 PM

Run 32:10 [2] 6.4 km (5:02 / km)
ahr:121 max:136 shoes: AH33 (Black)

Sunday Oct 20, 2019 #

8 AM

Run 1:02:25 [2] 10.4 km (6:00 / km)
ahr:133 max:152 shoes: NVii F2 (1)

Mostly stuck to the small streams today

5 PM

Run 32:25 [2] 6.7 km (4:50 / km)
ahr:125 max:140 shoes: AsN LDN

Easy

General Fitness 30:00 [1]

Saturday Oct 19, 2019 #

10 AM

Run 1:15:00 14.4 km (5:13 / km)
ahr:134 max:176 shoes: S1

Raining again, bit of threshold. Nice.

Warm up /down 7:14 [2] 0.3 km (24:07 / km)
shoes: S1

Friday Oct 18, 2019 #

7 AM

Run 23:28 [2] 4.8 km (4:53 / km)
ahr:128 max:141 shoes: S1

4 PM

Run 38:52 9.3 km (4:11 / km)
ahr:139 max:151 shoes: AH33 (Black)

Sognsvann once

Thursday Oct 17, 2019 #

7 AM

Run 1:14:38 [2] 16.0 km (4:40 / km)
ahr:141 max:153 shoes: AsN LDN

Morning on the gravel

Wednesday Oct 16, 2019 #

8 AM

Gym 40:00 [1]

We've been neglecting squats

5 PM

Run 32:59 [2] 6.7 km (4:55 / km)
ahr:133 max:146 shoes: AG2B

Easy in the rain, bit of struggle after the gym

General Fitness 25:00 [1]

Football

Tuesday Oct 15, 2019 #

6 PM

Run 1:15:34 16.3 km (4:38 / km)
ahr:134 max:173 shoes: SauKN

Having been christened as a sprint specialist I can now complain about the water covering lanes 1 and 2, and the dramatic effect it had on my training today.

5x1600 with Nic and Vetle. Good to have ticked this session off.

Warm up /down 9:31 [1] 0.7 km (13:36 / km)
shoes: SauKN

Working out distances