Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jul 31, 2020:

activity

time

miles

Run

43:34:21

252.15

(10:22)

405.8

(6:27)

O - Training

8:01:31

40.58

(11:52)

65.3

(7:22)

125c

Warm up /down

25:39

1.3

(19:39)

2.1

(12:13)

Core Stability

20:00

Total

52:21:31

294.03

473.2

125c

averages - weight:72kg

3:46

0:00

» now

Friday Jul 31, 2020 #

8 AM

Run 30:23 [2] 5.4 km (5:38 / km)
weight:71.8kg shoes: SauIT

Morning paths

5 PM

Run 1:02:28 [2] 10.4 km (6:00 / km)
shoes: S1

Small paths south side. Actually surprisingly motivated this afternoon

Thursday Jul 30, 2020 #

4 PM

Run 1:30:27 [2] 14.7 km (6:09 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Golf ball, then south on a wide around the lake loop

Wednesday Jul 29, 2020 #

6 PM

O - Training 1:05:59 *** 9.0 km (7:20 / km)
15c shoes: Nvii F1(b1)

New terrain, new map. Although possibly old terrain last used in the 90s. Really wet forest, and heavy forest as well so a bit of a struggle at the start, got a lot more into it on the 2nd loop, and then was decent at the start of the third until I began to tire and made some stupid mistakes.

Please learn, when I identify that there are 2 ways to attack the control, probably taking either of them would be best, rather than finding a 3rd. And also when I work out that a control is going to be difficult halfway along, then I should do something useful, rather than just going on and hoping it works out

Run 28:24 [2] 4.8 km (5:55 / km)
shoes: Nvii F1(b1)

C • Habits 2

Warm up /down 4:10 [1] 0.1 km (41:40 / km)

Tuesday Jul 28, 2020 #

8 AM

Run 31:39 [2] 5.7 km (5:33 / km)
weight:71.4kg shoes: SauIT

4 PM

Run 1:14:07 [2] 15.6 km (4:45 / km)
shoes: SauIR

Monday Jul 27, 2020 #

7 AM

Run 19:54 [2] 4.1 km (4:51 / km)
weight:72.2kg shoes: Sau(white)

This time managed to get out for a jog before sport school.

5 PM

Run 1:01:25 [2] 10.7 km (5:44 / km)
shoes: AH33 (Black)

Paths South Side.

Sunday Jul 26, 2020 #

10 AM

Run 2:35:13 [2] 25.2 km (6:10 / km)
weight:71.7kg shoes: Mizuno Wave S (Blue 2 Bays)

Out towards Vangen but wasn't keen on doing the whole way so attempted to make a loop by running on some ski tracks between paths. I was expecting these to be fairly marshy and tough going but I was surprised that I had to avoid the big marsh (lots of water). Anyway, all this marsh training should get me in shape for Norwegian sprint champs.

Saturday Jul 25, 2020 #

9 AM

Run 35:12 [2] 6.2 km (5:41 / km)
weight:72kg shoes: Mizuno Wave S (Blue 2 Bays)

Morning loop small paths North side

3 PM

Run 1:13:20 15.7 km (4:40 / km)
shoes: SauIR

2 x 3k "steady" T 4 x 200 R
9.56,9.50. 33,32,32,32
Training on the track for the first time in a while, should get me in shape for the Trondheim marshes.

Friday Jul 24, 2020 #

5 PM

Run 59:16 [2] 10.5 km (5:39 / km)
shoes: AH33 (Black)

Up "early" to work at the sport school so ditched the planned morning jog and the plan B of running to school in favour of running an hour in the evening and letting future Ralph sort of any lack of volume over the weekend

Thursday Jul 23, 2020 #

10 AM

Run 36:42 [2] 6.7 km (5:29 / km)
shoes: AH33 (Black)

Felt not so great this morning (didn't sleep so well) so took the advantages of working from home and delayed the run until lunch. Felt predictably better once moving

6 PM

Run 50:57 [2] 9.1 km (5:36 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Easy South Side

Wednesday Jul 22, 2020 #

10 AM

Run 20:49 [2] 4.1 km (5:05 / km)
shoes: SauIT

6 PM

Run 42:54 [2] 8.1 km (5:18 / km)
shoes: SauKN

O - Training 56:54 *** 8.9 km (6:24 / km)
18c shoes: Nvii F1(b1)

Warm up /down 15:29 [1] 1.0 km (15:29 / km)
shoes: Nvii F1(b1)

Tuesday Jul 21, 2020 #

8 AM

Run 31:17 [2] 5.7 km (5:29 / km)
weight:72.6kg shoes: Mizuno Wave S (Blue 2 Bays)

5 PM

Run 45:26 [2] 8.0 km (5:41 / km)
shoes: AH33 (Black)

Monday Jul 20, 2020 #

8 AM

Run 29:56 [2] 5.3 km (5:39 / km)
weight:72kg shoes: Mizuno Wave S (Blue 2 Bays)

Back towards normality. Morning loop

5 PM

Run 42:29 [2] 9.0 km (4:43 / km)
shoes: AH33 (Black)

Dewett Loop

Sunday Jul 19, 2020 #

10 AM

O - Training 1:31:57 [2] *** 13.1 km (7:01 / km)
15c shoes: Nvii TerraTT

Orienteering.

Saturday Jul 18, 2020 #

11 AM

O - Training 58:00 [2] *** 7.7 km (7:32 / km)
26c shoes: Nvii TerraTT

Holtåsen. Initially felt comfortable, then overran a boulder, and decided not to read the map when running a long leg into some difficult stuff. Later on I got my direction totally wrong and was so frustrated with myself that I actually went back and reran the leg (a very rare occurrence indeed)

Run 9:13 [2] 1.6 km (5:46 / km)
shoes: Nvii TerraTT

5 PM

O - Training 49:51 [2] *** 6.9 km (7:13 / km)
20c shoes: Nvii TerraTT

Middle distance. Skårra.
Dropped GoPro and had a minor panic for some minutes. Orienteering alright ish, but not quite getting around all the features that were required all the time. And got close to another direction disaster.

Run 7:42 [2] 1.3 km (5:55 / km)
shoes: Nvii TerraTT

Friday Jul 17, 2020 #

11 AM

Run 1:18:47 [2] 15.8 km (4:59 / km)
shoes: SauIR

Stjørdal

Thursday Jul 16, 2020 #

11 AM

O - Training 53:43 [2] *** 6.5 km (8:16 / km)
25c shoes: Nvii TerraTT

Some quality fly free terrain. Less quality navigation though. Possibly no quad doms today

Run 8:44 [2] 1.3 km (6:43 / km)
shoes: Nvii TerraTT

3 PM

Run 1:34:39 14.0 km (6:46 / km)
shoes: SauIR

With the quad doms gone it was naturally time to run up another mountain. This time the stairs at Mosjøen

Wednesday Jul 15, 2020 #

12 PM

Run 1:54:13 [2] 16.4 km (6:58 / km)
shoes: SauIR

Narvik. Lots of terrain (or tiny paths) and marshes and rivers. A good chunk of climb at the start

Tuesday Jul 14, 2020 #

11 AM

O - Training 1:45:07 [2] *** 13.2 km (7:58 / km)
6c shoes: Nvii TerraTT

Probably one of the best bits of orienteering terrain I have ever been on. Wild and beautiful. Only problem the thousands of flies following.

Run 21:02 [2] 3.5 km (6:01 / km)
shoes: Nvii TerraTT

Monday Jul 13, 2020 #

12 PM

Run 1:00:51 7.1 km (8:34 / km)
shoes: SauIR

Some beach miles (but rock hoping) with Jo first, then 2k on the road. Quads still sore, downhill worst.

Core Stability 20:00 [1]

W. Jo og Lovise

Sunday Jul 12, 2020 #

2 PM

Run 32:03 [1] 5.6 km (5:43 / km)
shoes: SauIR

Shake out. Quads hurt

Saturday Jul 11, 2020 #

11 AM

Run 3:26:32 [4] 25.3 km (8:10 / km)
shoes: Nvii TerraTT

Sans Senja Skyrace. 2700 climb. So a big day out.
I think I paced myself reasonably well but I got a bit demotivated at the end when I lost the markings for a while and there was nobody in sight to chase.