Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Aug 31, 2020:

activity

time

miles

Run

31:29:47

202.38

(9:20)

325.7

(5:48)

O - Training

9:23:30

47.6

(11:50)

76.6

(7:21)

185c

Run(a)

2:35:23

19.2

(8:06)

30.9

(5:02)

Terrain Running

1:59:14

11.81

(10:06)

19.0

(6:17)

Warm up /down

1:49:15

4.35

(25:07)

7.0

(15:36)

O - Race

1:17:48

8.2

(9:29)

13.2

(5:54)

35c

O - Sprint Race

15:19

2.73

(5:36)

4.4

(3:29)

19c

Total

48:50:16

296.27

(9:53)

476.8

(6:09)

239c

averages - weight:71.9kg

3:18

0:00

» now

Monday Aug 31, 2020 #

8 AM

Run 30:54 [2] 5.7 km (5:25 / km)
weight:71.8kg shoes: SauIT

6 PM

Run 43:28 [2] 7.8 km (5:34 / km)
shoes: AsN LDN

Sunday Aug 30, 2020 #

10 AM

Run 1:27:40 [2] 14.2 km (6:10 / km)
weight:72.2kg shoes: SauIR

Easy paths. Attempted to run to the golf ball but via some new routes and never actually made it (a combination of forgetting and bad planning), ended up round Lutvann which was actually very nice.

Saturday Aug 29, 2020 #

10 AM

Terrain Running 1:04:24 10.2 km (6:19 / km)
weight:72.2kg shoes: Nvii F1(t2)

7x3min marsh intervals with Nic

Warm up /down 6:00 [1] 0.5 km (12:00 / km)
shoes: Nvii F1(t2)

Friday Aug 28, 2020 #

8 AM

Run 30:01 [2] 5.7 km (5:16 / km)
weight:72.2kg shoes: SauIT

6 PM

Run 47:53 [2] 9.1 km (5:16 / km)
shoes: AH33 (Black)

South side, more gravel

Thursday Aug 27, 2020 #

4 PM

Run 45:54 [2] 8.0 km (5:44 / km)
weight:72.2kg shoes: S1

Felt really really awful actually at the start, possibly should have warmed down longer yesterday (or got out earlier in the day). Mostly sore hip flexors rather than anything else, still ran the loop surprisingly quickly.

Wednesday Aug 26, 2020 #

10 AM

Run(a) 22:46 [2] 4.5 km (5:04 / km)
weight:72.2kg shoes: SauIT

6 PM

O - Training 49:20 [4] *** 8.4 km (5:52 / km)
18c shoes: Nvii F1(b1)

Krets training 2 man relay.
Ran second leg, basically entirely alone. Orienteering alright, physically felt like I was going well but not super fast.

Run 35:43 4.5 km (7:56 / km)
shoes: Nvii F1(b1)

Warm up /down 20:00 [1] 1.2 km (16:40 / km)
shoes: Nvii F1(b1)

Tuesday Aug 25, 2020 #

8 AM

Run 30:47 [2] 5.8 km (5:18 / km)
weight:72.2kg shoes: SauIT

Morning

6 PM

Run 30:12 [2] 6.1 km (4:57 / km)
shoes: S1

Sunday Aug 23, 2020 #

9 AM

O - Training 1:41:25 [2] *** 13.0 km (7:48 / km)
17c shoes: Nvii F1(b1)

Long distance training. Possibly maybe starting to understand where to run in this terrain. Also crossed the most uncrossable crossable cliff line that I can remember

Run 7:52 [2] 1.4 km (5:37 / km)
shoes: Nvii F1(b1)

4 PM

O - Training 50:19 [2] *** 5.0 km (10:04 / km)
33c shoes: Nvii F1(t2)

Final session in Trondheim. Absolutely diabolical orienteering in some places, I thought it was all me but the boys were more sceptical of the mapping so I might not be all to blame

Run 3:10 [1] 0.7 km (4:31 / km)
shoes: Nvii F1(t2)

Saturday Aug 22, 2020 #

11 AM

O - Training 1:05:38 *** 9.9 km (6:38 / km)
19c shoes: Nvii F1(b1)

O intervals.
Getting destroyed/taught several valuable lessons by the God of Trønderlag

Run 13:11 [2] 2.7 km (4:53 / km)
shoes: SauKN

Run 15:00 [2] 1.8 km (8:20 / km)
shoes: Nvii F1(b1)

Warm up /down 9:00 [1] 0.8 km (11:15 / km)
shoes: Nvii F1(b1)

5 PM

O - Training 41:53 [2] *** 5.1 km (8:13 / km)
11c shoes: Nvii F1(t2)

"Downhill" Orienteering. Cut my hand, maybe I should follow Matt's advice

Run 7:26 [1] 0.7 km (10:37 / km)
shoes: Nvii F1(t2)

Friday Aug 21, 2020 #

10 AM

O - Training 50:10 [2] *** 6.1 km (8:13 / km)
19c shoes: Nvii F1(t2)

Trondheim 2. More learning

Run 6:28 [2] 1.1 km (5:53 / km)
shoes: Nvii F1(t2)

5 PM

Run 13:12 [2] 2.3 km (5:44 / km)
shoes: Nvii F1(t2)

O - Training 1:05:18 *** 7.2 km (9:04 / km)
12c shoes: Nvii F1(t2)

Thursday Aug 20, 2020 #

7 AM

Run 30:39 [2] 5.7 km (5:23 / km)
shoes: SauIT

6 PM

Run 25:00 [2] 4.0 km (6:15 / km)
shoes: Nvii F1(b1)

Warm up /down 9:00 [1] 0.5 km (18:00 / km)
shoes: Nvii F1(b1)

O - Training 41:59 [4] *** 6.4 km (6:34 / km)
19c shoes: Nvii F1(b1)

Up in Trondheim to try and learn how to run here before NM (Norwegian Champs) in mid September.

Wednesday Aug 19, 2020 #

8 AM

Run 31:42 [2] 5.8 km (5:28 / km)
shoes: AsN LDN

6 PM

Run 45:45 [2] 8.0 km (5:43 / km)
shoes: S1

North side for 45 as wanted less climb than on the south, actually not a bad loop, might be tempted to do it more often.

Tuesday Aug 18, 2020 #

8 AM

Run 21:07 [2] 4.1 km (5:09 / km)
weight:72.5kg shoes: AsN LDN

Got told I was a "jogger" today. Outraged.

C • I got told I was a walker o... 2

6 PM

Run 30:55 [2] 6.1 km (5:04 / km)

O - Training 44:10 *** 6.5 km (6:48 / km)
13c shoes: Nvii F1(b1)

BSK Hill O intervals.

Warm up /down 14:30 [1] 0.5 km (29:00 / km)
shoes: Nvii F1(b1)

Sunday Aug 16, 2020 #

9 AM

Run 21:20 [2] 4.0 km (5:20 / km)
weight:71.6kg shoes: SauIT

1 PM

O - Race 36:32 [5] *** 6.8 km (5:22 / km)
17c shoes: Nvii F1(t2)

Norwegian Cup Middle Distance
6th + 0.52 to Heimdal.

Run 8:00 [2] 1.7 km (4:42 / km)

Run 20:00 [2] 2.0 km (10:00 / km)
shoes: Nvii F1(t2)

Warm up /down 10:00 [1] 0.2 km (50:00 / km)
shoes: Nvii F1(t2)

2 PM

Run 10:14 [2] 2.0 km (5:07 / km)
shoes: Nvii F1(t2)

Saturday Aug 15, 2020 #

9 AM

Run 44:37 [2] 7.9 km (5:39 / km)
weight:72.5kg shoes: S1

45 north side. Easy.

5 PM

Run 30:25 [2] 6.0 km (5:04 / km)
shoes: AsN LDN

South side with strides

Friday Aug 14, 2020 #

9 AM

Run 31:30 [2] 5.5 km (5:44 / km)
weight:71.3kg shoes: AH33 (Black)

Lazy

4 PM

Run(a) 41:30 [2] 9.2 km (4:31 / km)
shoes: Sau(white)

Dewett

Thursday Aug 13, 2020 #

8 AM

Run 31:15 [2] 5.7 km (5:29 / km)
weight:71.3kg shoes: SauIT

Morning. Feeling much better than yesterday

4 PM

Run 46:01 [2] 7.6 km (6:03 / km)
shoes: S1

Legs feeling alright.

Wednesday Aug 12, 2020 #

9 AM

Run 32:23 [2] 5.6 km (5:47 / km)
weight:71.3kg shoes: AsN LDN

Feeling smashed

5 PM

Run 48:02 [2] 8.0 km (6:00 / km)
shoes: AH33 (Black)

Still feeling pretty wrecked but at least better by the end

Tuesday Aug 11, 2020 #

8 AM

Run 20:52 [2] 3.7 km (5:38 / km)
weight:71.8kg shoes: AsN LDN

Not especially sprightly today

6 PM

Run(a) 45:06 [2] 8.2 km (5:30 / km)
shoes: SauIT

To and from Grønmo. Except on the way back I was so totally destroyed I couldn't get under 5 min kms so I missed the train and had to run the whole way home.

Run 26:16 7.4 km (3:33 / km)
shoes: Nvii F1(b1)

BSK Intervals Grønmo style.

Splits:
3.50/1.56/3.08/8.26 [3]
3.57/1.55/3.10/8.48 [3]
4.46/3.34/6.34

O - Training 38:18 *** 6.0 km (6:23 / km)
12c shoes: Nvii F1(b1)

The orienteering bit

Warm up /down 5:00 [1] 0.5 km (10:00 / km)
shoes: Nvii F1(b1)

Monday Aug 10, 2020 #

9 AM

Run 31:23 [2] 5.6 km (5:36 / km)
weight:71.8kg shoes: SauIT

Delayed morning run because it is the first proper day back from the holidays and that means people need new passwords

5 PM

Run 48:04 [2] 7.9 km (6:05 / km)
shoes: AsN LDN

Slow south side

Sunday Aug 9, 2020 #

3 PM

Run 3:18:00 [2] 30.0 km (6:36 / km)
shoes: SauKN

A lazy Sunday broken up by a 3 hour run to Vangen

Saturday Aug 8, 2020 #

10 AM

O - Race 41:16 [5] *** 6.4 km (6:27 / km)
18c shoes: Nvii F1(t2)

An actual orienteering race in a forest. I was fairly poor on a couple of controls and I felt like I got quite unlucky with regards to the runnability and the map in a few other places. But there were some parts of good orienteering.

Rough terrain in quite a lot of places so not exactly my cup of tea.

Run(a) 46:01 [2] 9.0 km (5:07 / km)
shoes: SauIR

Giving myself a decent warm up and down

Warm up /down 9:40 [1] 0.9 km (10:44 / km)
shoes: Nvii F1(t2)

Getting up to the start, saw a fat snake

Friday Aug 7, 2020 #

9 AM

Run 23:35 [2] 4.5 km (5:14 / km)
shoes: AsN LDN

Delayed the morning run slightly to get it closer to the race

3 PM

O - Sprint Race 15:19 [5] *** 4.4 km (3:29 / km)
19c shoes: SauFl

I did some very silly things, but I also did some good things.

Run 38:25 [2] 7.8 km (4:56 / km)
shoes: Sau(white)

Warm up /down 20:00 [1] 1.4 km (14:17 / km)
shoes: SauFl

Thursday Aug 6, 2020 #

8 AM

Run 30:33 [2] 5.7 km (5:22 / km)
shoes: AH33 (Black)

5 PM

Run 1:00:42 [2] 10.4 km (5:50 / km)
shoes: S1

Waited until Tea then got out. Was boasting yesterday about how I had managed to solve my afternoon stomach problems, so predictably karma (or kharma?) came and got me today.

Wednesday Aug 5, 2020 #

10 AM

Run 23:12 [2] 4.2 km (5:31 / km)
weight:71.7kg shoes: AsN LDN

Morning joggers

5 PM

Run 1:11:35 13.1 km (5:28 / km)
shoes: SauIT

To and from Grønmo. Then loops of the grass, proper grass now after the summer.

O - Training 15:00 [5] *** 3.0 km (5:00 / km)
12c shoes: Nvii F1(b1)

Tuesday Aug 4, 2020 #

7 AM

Run 32:20 [2] 6.0 km (5:23 / km)
weight:71.7kg shoes: SauIT

5 PM

Run 46:07 [2] 8.0 km (5:46 / km)
shoes: S1

Monday Aug 3, 2020 #

5 PM

Run 1:08:09 11.2 km (6:05 / km)
weight:72.5kg shoes: S1

South side easy small trails. Seems like I am falling into the pattern of a standard loop. Hill sprints, going to need a steeper hill.

Sunday Aug 2, 2020 #

Note

I think that I said I was going to monthly write ups and here we are in July and this might be the first one? July was a good month, got out and saw Norway beyond the forests of Østfold. Quite a lot of time on my feet (especially the last 2 weeks) but my body seems fine at the moment. It is however probably time to start thinking about stepping back and trying to use some of the fitness to run quickly.

9 AM

Run 2:31:18 [2] 22.4 km (6:45 / km)
weight:71.2kg shoes: AG2B

Long run with Nic on the trails. Northwards first and taking the climb, then got up past the Golf Ball and got some lovely ridge running. Last 50 minutes in the rain

Saturday Aug 1, 2020 #

10 AM

Run 37:27 [2] 6.1 km (6:08 / km)
shoes: SauIT

Out to the forest

Terrain Running 54:50 8.8 km (6:14 / km)
shoes: Nvii F1(t1)

BSK terrain loop @ sort of T or athletics T
It is wet, really wet and the marsh was tough. I had some trouble sticking to the course on the first loop, did a better job on the second loop but I'm still not quite sure if I was on the course the whole time.

Warm up /down 6:05 [1] 0.5 km (12:10 / km)
shoes: Nvii F1(t1)

5 PM

Run 24:03 [1] 4.4 km (5:28 / km)
shoes: Sau(white)

A recovery run or almost a procrastination run, very easy followed by some rolling

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