Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jan 31, 2020:

activity

time

miles

Run

19:28:14

142.29

(8:13)

229.0

(5:06)

Cross Training

15:35:00

Ski - Classic

8:49:47

Cycling

6:20:00

Gym

1:40:00

O - Night

1:36:54

7.39

(13:06)

11.9

(8:09)

48c

O - Training

1:23:40

8.14

(10:17)

13.1

(6:23)

44c

Core Stability

1:20:00

Cross Country

40:46

7.64

(5:20)

12.3

(3:19)

Specific Drills

39:23

1.86

(21:08)

3.0

(13:08)

Warm up /down

35:27

1.8

(19:40)

2.9

(12:13)

Total

58:09:11

169.14

272.2

92c

[1-5]

56:49:11

averages - weight:73.4kg

4:19

0:00

» now

Friday Jan 31, 2020 #

8 AM

Gym 40:00 [1]

5 PM

Cycling 1:00:00 [2]

Bit of talking to myself needed to get this one done. Been a long week

Thursday Jan 30, 2020 #

8 AM

Cross Training 1:00:00 [2]

6 PM

O - Night 35:00 [2] *** 3.4 km (10:18 / km)
14c shoes: Nvii F1(3)

Run 35:00 [2] 7.0 km (5:00 / km)
shoes: Nvii F1(3)

Wednesday Jan 29, 2020 #

8 AM

Cycling 1:00:00 [2]

5 PM

Cross Training 1:00:00 [2]

Now following podcast tips from Kris.

Tuesday Jan 28, 2020 #

7 AM

Cycling 45:00 [2]

4 PM

Cross Training 1:00:00 [2]

Monday Jan 27, 2020 #

8 AM

Cycling 25:00 [2]

Gym 30:00 [1]

4 PM

Cycling 40:00 [2]

Cross Training 30:00 [2]

Sunday Jan 26, 2020 #

9 AM

Cross Training 2:10:00 [2]

6 PM

Core Stability 10:00 [0]

Saturday Jan 25, 2020 #

9 AM

Cross Training 1:00:00 [2]
(injured)

Tick it. Get the log hits.

Calf problems. Possibility initially caused by the fall on the ice in December leading to some overworked muscles, however the general state of my calfs plus some ankle damage has not helped. Tried the reduced training and while manageable it isn't getting better, so now plan for some days off + mad exercises and then reassess.

C • Crap 6

6 PM

Cross Training 1:00:00 [2]

Almost felt like England might have ended up batting both times I was at the gym. Although in the morning it didn't feel like it would have been because they had bowled SA out in the middle

C • England batting twice 1

Core Stability 10:00 [0]

Friday Jan 24, 2020 #

8 AM

Cross Training 45:00 [2]

Yeah yeah yeah

3 PM

Cross Training 1:00:00 [2]

8 PM

Core Stability 10:00 [0]

Thursday Jan 23, 2020 #

9 AM

Cross Training 30:00 [2]

6 PM

Run 53:29 7.9 km (6:46 / km)
shoes: Nvii F1(3)

O - Night 38:54 *** 4.5 km (8:39 / km)
18c shoes: Nvii F1(3)

Night o intervals. Grønmo again. Snow free, plus degrees, dry. Could be spring tiomila training

8 PM

Core Stability 10:00 [0]

Wednesday Jan 22, 2020 #

8 AM

Cross Training 1:00:00 [2]

4 PM

Run 51:52 [2] 8.5 km (6:06 / km)
shoes: SauIR

Slow and icy, but a hint of daylight at the start was very nice

8 PM

Core Stability 10:00 [0]

Tuesday Jan 21, 2020 #

4 PM

Run 1:08:21 15.2 km (4:30 / km)
shoes: SauKN

Bislett

Specific Drills 11:03 [1] 1.0 km (11:03 / km)
shoes: SauKN

8 PM

Core Stability 10:00 [0]

Monday Jan 20, 2020 #

5 PM

Cross Training 1:00:00 [2]

My other life got in the way of training

Sunday Jan 19, 2020 #

9 AM

Run 1:59:16 [2] 16.2 km (7:22 / km)
shoes: SauIR

Norwegian long run with Nic, Olav, Carl. Østmarka exploring, pretty icy in some places but also very very nice on the top of the ridges

4 PM

Cross Training 40:00 [2]

Saturday Jan 18, 2020 #

9 AM

Run 1:04:09 13.6 km (4:43 / km)
shoes: S1

Gloomy day and I was tired this morning, but as usual once actually going I felt ok. 5x7 1 minute

Warm up /down 11:57 [2] 0.9 km (13:17 / km)
shoes: S1

5 PM

Cross Training 1:00:00 [2]

Friday Jan 17, 2020 #

4 PM

Cross Training 45:00 [2]

Cycling 30:00 [2]

Thursday Jan 16, 2020 #

7 AM

Cross Training 45:00 [2]

Cycling 30:00 [2]

6 PM

Run 50:19 9.8 km (5:08 / km)
shoes: Nvii F1(3)

O - Training 30:00 *** 4.4 km (6:49 / km)
16c shoes: Nvii F1(3)

Wednesday Jan 15, 2020 #

4 PM

Cross Training 30:00 [2]

Body not responding to Bislett as hoped

Cycling 30:00 [2]

Tuesday Jan 14, 2020 #

8 AM

Run 28:47 [2] 6.0 km (4:48 / km)
shoes: SauKN

To work. Rain and wind. Nice.

5 PM

Run 1:24:40 20.2 km (4:11 / km)
shoes: SauKN

25 x 400s in Bislett. Pretty wrecked afterwards, probably skiing related. No points today either, although there is a kid in an Oregon Project t-shirt and vaporflys that is almost certainly worth quadruple points if he ever ends up in the wrong place on the track.

C • Vaporflys 4

Specific Drills 13:03 [1] 1.0 km (13:03 / km)
shoes: SauKN

Warm up /down 6:00 [2] 0.6 km (10:00 / km)
shoes: SauKN

Monday Jan 13, 2020 #

7 PM

Run 31:48 [2] 6.1 km (5:13 / km)
shoes: AsN LDN

Bit of a long day, and it was also seriously cold. But on the positive side, my body is not in serious pain after a weekend of skiing.

Sunday Jan 12, 2020 #

9 AM

Ski - Classic 3:45:00 [2]
shoes: Fischer Twin Skin

I might potentially have now reached a level where I am almost good enough to be an approved training partner for a Norwegian.
49k putting me over 100 for the weekend.

Saturday Jan 11, 2020 #

9 AM

Ski - Classic 3:59:48 [2]
shoes: Fischer Twin Skin

43.6k
Wind blowing a bit too much for this to be super enjoyable (lots of loose snow in the tracks), but at least Sindre was nice and didn't kill me with the pace.

5 PM

Core Stability 20:00 [0]

Bailed on the second ski due to plus degrees and rain.

Friday Jan 10, 2020 #

7 PM

Ski - Classic 1:04:59 [2]
shoes: Fischer Twin Skin

13.6 k in the moonlight. Nice.
Technique not too terrible.

Thursday Jan 9, 2020 #

8 AM

Run 22:31 [2] 4.2 km (5:22 / km)
shoes: S1

I was slow this morning

6 PM

Run 1:00:59 11.6 km (5:15 / km)
shoes: Nvii F1(3)

O - Night 23:00 [4] *** 4.0 km (5:45 / km)
16c shoes: Nvii F1(3)

Running then orienteering. Night skills good, obviously being in the South East has not done them too much damage.

Wednesday Jan 8, 2020 #

8 AM

Gym 30:00 [1]

Just managed to finish everything before the fire alarm went off. Excellent. Hopefully haven't given myself massive doms.

5 PM

Run 1:34:08 [2] 18.2 km (5:10 / km)
shoes: AsN LDN

Some very easy miles. Just trying to get back into the routine of dark + work. Picked Eskil up after an hour which helped with the motivation.

Tuesday Jan 7, 2020 #

8 AM

Run 27:38 [2] 5.9 km (4:41 / km)
shoes: SauKN

ITW

5 PM

Run 1:27:53 19.8 km (4:26 / km)
shoes: SauKN

Bislett 11x1k
Getting back into things, although scored no points today. Didn't do very much leading so didn't really give myself the chance, and there were plenty of them, if you crash into Olympians does that give double points?

Specific Drills 15:17 [1] 1.0 km (15:17 / km)
shoes: SauKN

Monday Jan 6, 2020 #

Note

Travelling. Work. Tired. Bailed.

Sunday Jan 5, 2020 #

9 AM

Run 20:22 [2] 4.7 km (4:20 / km)
shoes: SauIR

Loosener. Ran past a man blasting the cricket social while he was out jogging. Big respect.

2 PM

Run 35:56 [2] 6.8 km (5:17 / km)
shoes: S1

Wu and Wd. Course recon and life debrief with Dane.

Cross Country 40:46 [5] 12.3 km (3:19 / km)
shoes: NVii F2 (1)

Surrey XC at Denbies. 2nd
A "proper" XC course, although maybe too much nice running to be truely proper, but lots of climb and some fairly muddy corners.
Settled into a nice group on the first lap chasing the 2 leaders (Dane Blomquist and John Sanderson). Basically held a similar distance to them for the whole of the first two and a half laps, from where I pushed on in an attempt to get hold of 3rd place. Ended up being able to catch John but not reel in Dane so a somewhat surprising 2nd place. Excellent.

C • Impressive 2

Warm up /down 10:00 [2] 0.8 km (12:30 / km)
shoes: NVii F2 (1)

Saturday Jan 4, 2020 #

9 AM

Run 59:57 [2] 13.5 km (4:26 / km)
weight:73.8kg shoes: SauIR

Easy in the park

6 PM

Run 24:44 [2] 5.4 km (4:35 / km)
shoes: SauIT

Saw a fox and managed not to beat it to death with a baseball bat.

Also I think I saw Rhod Gilbert on the run, but he didn't get a New Year Honour so I can't look up if he lives in the right area.

C • Current affairs 1

Friday Jan 3, 2020 #

6 PM

Cycling 1:00:00 [2]
weight:73.1kg

Thursday Jan 2, 2020 #

11 AM

O - Training 53:40 *** 8.7 km (6:10 / km)
28c shoes: NVii F2 (1)

Getting some orienteering intervals done. Nav ok, but not really in enough control

Run 23:42 [2] 4.2 km (5:39 / km)
shoes: NVii F2 (1)

Warm up /down 7:30 [2] 0.6 km (12:30 / km)
shoes: NVii F2 (1)

7 PM

Run 29:43 [2] 6.5 km (4:34 / km)
shoes: SauIT

Wednesday Jan 1, 2020 #

1 PM

Run 1:33:00 [2] 17.7 km (5:15 / km)
shoes: NVii F2 (1)

Muddy fields and the most stiles I have ever climbed over in a single run. Easy with Duncan and Will

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