Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Dec 31, 2019:

activity

time

miles

Run(a)

20:52:44

164.48

(7:37)

264.71

(4:44)

Run

13:33:02

108.49

(7:30)

174.6

(4:39)

Cycling

3:30:00

O - Training

2:37:24

17.34

(9:05)

27.9

(5:38)

58c

Core Stability

1:45:00

Gym

1:35:00

O - Night

1:17:49

5.59

(13:55)

9.0

(8:39)

18c

Warm up /down

50:31

3.29

(15:20)

5.3

(9:32)

Specific Drills

42:04

1.86

(22:34)

3.0

(14:01)

Cross Training

40:00

Total

47:23:34

301.06

484.51

76c

[1-5]

46:03:34

averages - weight:73.8kg

2:17

0:00

» now

Tuesday Dec 31, 2019 #

10 AM

Run 38:27 [2] 8.6 km (4:28 / km)
shoes: SauIR

Park

5 PM

Run 42:00 [2] 9.2 km (4:34 / km)
shoes: SauKN

Easy with Duncan and Will

Monday Dec 30, 2019 #

10 AM

O - Training 1:09:38 [4] *** 12.8 km (5:26 / km)
18c shoes: NVii F2 (1)

Doing some prerunning of various bit of the British Champs. Looks like it is going to be good!

Run 16:42 [2] 3.1 km (5:23 / km)
shoes: NVii F2 (1)

Warm up /down 8:10 [1] 0.4 km (20:25 / km)
shoes: NVii F2 (1)

Sunday Dec 29, 2019 #

9 AM

Run 1:51:06 [2] 25.0 km (4:27 / km)
shoes: S1

Bit lazy getting going this morning but a nice loop in the park and on the common.

Saturday Dec 28, 2019 #

8 AM

Run 1:19:56 19.0 km (4:12 / km)
shoes: SauKN

Parkrun tempo. 16.24. Then turnarounds and another threshold rep round Sidmouth.

Warm up /down 9:43 [1] 1.2 km (8:06 / km)
shoes: SauKN

9 PM

Core Stability 10:00 [0]

Friday Dec 27, 2019 #

11 AM

Cycling 1:45:00 [2]

8 PM

Core Stability 10:00 [0]

Thursday Dec 26, 2019 #

8 AM

Run 32:16 [2] 6.7 km (4:49 / km)
shoes: S1

Run 44:51 9.2 km (4:53 / km)
shoes: NVii F2 (1)

Threshold with strides. Muddy. Good cross country preparation.

Warm up /down 2:15 [1] 0.4 km (5:37 / km)
shoes: NVii F2 (1)

Wednesday Dec 25, 2019 #

8 AM

Run 1:30:01 [2] 19.9 km (4:31 / km)
weight:73.8kg shoes: SauKN

Loops in the park. Lots of people out today, far more than I remember from when I started running on Christmas day. It is gradually drying out but still very wet in some places.

A man on a bike told me how I easy I made running look. It was the learning to walk that was the difficult bit.

Tuesday Dec 24, 2019 #

9 AM

Run 58:42 [2] 12.5 km (4:42 / km)
shoes: S1

Park. Less wet than 2 days ago.

5 PM

Run(a) 29:57 [2] 6.4 km (4:41 / km)
shoes: SauIT

Easy in the dark.
Another human said "Good evening" to me. What on earth is going on???

Core Stability 25:00 [1]

Monday Dec 23, 2019 #

10 AM

O - Training 1:27:46 *** 15.1 km (5:49 / km)
40c shoes: NVii F2 (1)

Star Posts
Mass start forked jog around with Nigel, David, Jim.
Then race short/middle distance.

Bracken reasonable. Orienteering, also reasonable.

Warm up /down 16:47 [2] 2.3 km (7:18 / km)
shoes: NVii F2 (1)

10 PM

Core Stability 10:00 [0]

Sunday Dec 22, 2019 #

10 AM

Run 1:53:22 [2] 25.1 km (4:31 / km)
shoes: SauKN

Richmond Park and Wimbledon Common. Wet and muddy. Also feeling a bit fragile after travel etc.

A runner said good morning to me. IN LONDON. SOMEBODY UNKNOWN GREETED ME. This country is going to the dogs.

Saturday Dec 21, 2019 #

10 AM

Run(a) 59:56 [2] 13.3 km (4:30 / km)
shoes: AH33 (Black)

Ring road. Grey and rain, great prep for London

Friday Dec 20, 2019 #

9 AM

Run(a) 20:00 [2] 4.0 km (5:00 / km)
shoes: S1i

Treadmill morning

7 PM

Run(a) 1:12:26 15.8 km (4:35 / km)
shoes: S1i

Bislett. 3k (8.38) then 6x1k T

Pretty much as expected. 2 years ago Jones and Sponge turned up and we ran 8.40, this year I had Norwegians for company on the 3k.

Spent the threshold staring at the back on Nic's head.

C • Zoom zoom 1

Warm up /down 13:36 [2] 1.0 km (13:36 / km)

Thursday Dec 19, 2019 #

6 PM

O - Night 1:17:49 [2] *** 9.0 km (8:39 / km)
18c shoes: Nvii F1(3)

I had forgotten what this sport was

Wednesday Dec 18, 2019 #

9 AM

Gym 30:00 [1]

3 PM

Cycling 45:00 [2]

Tuesday Dec 17, 2019 #

9 AM

Run(a) 28:12 [2] 5.9 km (4:47 / km)
shoes: SauKN

Lazy into work

5 PM

Run(a) 1:17:50 18.6 km (4:11 / km)
shoes: SauKN

Bislett session.
Was a bit worried that things wouldn't all agree today so pleasantly surprised to get through. Another point as well, plus 2 half points.

Specific Drills 16:10 [1] 1.0 km (16:10 / km)
shoes: SauKN

9 PM

Core Stability 10:00 [0]

Monday Dec 16, 2019 #

9 AM

Run 46:20 [2] 9.7 km (4:47 / km)
shoes: AsN LDN

Scared a phone zombie

5 PM

Run(a) 37:23 [2] 7.3 km (5:07 / km)
shoes: AsN LDN

Home. Felt alright

8 PM

Core Stability 10:00 [0]

Sunday Dec 15, 2019 #

10 AM

Run(a) 48:00 [2] 10.0 km (4:48 / km)
shoes: S1i

6 PM

Run 47:15 [2] 10.0 km (4:44 / km)
shoes: S1

8 PM

Core Stability 10:00 [0]

Saturday Dec 14, 2019 #

1 PM

Run(a) 30:00 [2] 6.0 km (5:00 / km)
shoes: S1i

Cross Training 40:00 [1]

Friday Dec 13, 2019 #

Note
(rest day)

Thursday Dec 12, 2019 #

3 PM

Run(a) 10:00 [2] 2.0 km (5:00 / km)
shoes: S1i

So I fell on the ice yesterday. This was just a test of the situation. Not ideal but far from a disaster

Cycling 1:00:00 [2]

Wednesday Dec 11, 2019 #

8 AM

Run(a) 1:30:00 [2] 19.0 km (4:44 / km)
shoes: AsN LDN

Was a bit lazy getting going today, and there was actually a lot more ice than expected on ring 3, the overnight rain not being enough to melt it all.

Tuesday Dec 10, 2019 #

8 AM

Run(a) 28:45 [2] 5.7 km (5:03 / km)
shoes: SauKN

Easy to work

5 PM

Run(a) 1:24:12 17.5 km (4:49 / km)
shoes: SauKN

Bislett session, no collisions today.
10x1k again.

Specific Drills 12:10 [1] 1.0 km (12:10 / km)

Monday Dec 9, 2019 #

8 AM

Gym 30:00 [1]

Trying not to give myself massive doms. So sensibly did some split squats and step ups because why not work some new muscles. Toe a little painful on split squats, so maybe it isn't totally fixed.

4 PM

Run(a) 1:19:50 [2] 15.2 km (5:15 / km)
shoes: S1

Home from work, just about ok with the ice levels. Was at least going slowly so that it wasn't dangerous. Did have one very scary moment though when I saw a big snow ball move by itself, luckily it was just a round white dog.

Sunday Dec 8, 2019 #

Note

November write up in December.
Getting back on the training horse, after the initial bounce of massive motivation I struggled a little bit for a couple of days, possibly a combination of everything going on (training,snow,jetlag,work) but got over it without missing anything serious.
So far managed to survive the winter and the alternating deluges of snow/ice/rain. The orienteering volume has suffered, it just hasn't been practical to get out and I am really not interested in snow bashing.

12 PM

Run(a) 1:19:30 15.3 km (5:12 / km)
shoes: S1i

Treadmill Sunday because it is dangerous outside.

C • I thought Ralph did what he wants 2

Saturday Dec 7, 2019 #

11 AM

Run(a) 1:47:18 [2] 23.6 km (4:33 / km)
shoes: AsN LDN

Lots of small patches of ice around, even on the ring road.

Thursday Dec 5, 2019 #

7 AM

Run 1:03:04 [2] 10.6 km (5:57 / km)
shoes: Nvii F1(3)

Early morning on the trails. Not bad.

Wednesday Dec 4, 2019 #

8 AM

Run(a) 1:33:34 [2] 20.1 km (4:39 / km)
shoes: AsN LDN

Started out looking like a wonderful morning then the fog closed in. Down the ring road, a small bit on Bygdøy then into town.

8 PM

Core Stability 10:00 [0]

Tuesday Dec 3, 2019 #

9 AM

Run 29:00 [2] 6.0 km (4:50 / km)
shoes: SauKN

DOMS. Fresh snow.

5 PM

Run(a) 1:34:26 20.3 km (4:39 / km)
shoes: SauKN

Bislett. Finally off the mark, and with a hat trick as well! Should really have got 4 but I did unfortunately manage to dodge an old woman.

Pyramid today, not normally a fan of these but it was good today. Apart from the fact that I have a serious problem with maths and counting so my pyramid was lopsided.

Specific Drills 13:44 [1] 1.0 km (13:44 / km)
shoes: SauKN

Monday Dec 2, 2019 #

8 AM

Gym 35:00 [1]

Picking stuff up off the ground
My toe appears to be able to do lunges now (so only a 4 month "injury" that)

5 PM

Run(a) 1:19:21 [2] 15.2 km (5:13 / km)
shoes: S1

On Mondays I run slowly
Out to the East on the way home from work, mostly away from the traffic which was good, but the early bike paths had a layer of ice/snow on them, so not ideal

Sunday Dec 1, 2019 #

9 AM

Run(a) 1:42:04 [2] 23.51 km (4:20 / km)
shoes: AsN LDN

Ring 3 fun times, mostly good conditions. Pretty dead out.

8 PM

Core Stability 10:00 [0]

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