Training Log Archive: Ralph

Run(a) 20:40 [2] 4.4 km (4:42 / km)
ahr:126 max:140 shoes: Sau(white)

Run(a) 35:45 5.8 km (6:10 / km)
shoes: SauKN11t

O - Sprint Training 23:55 *** 6.5 km (3:41 / km)
ahr:170 max:182 32c shoes: SauKN11t

Warm up /down 25:00 [1] 3.0 km (8:20 / km)
shoes: SauKN11t

Run 50:18 [2] 8.0 km (6:17 / km)
ahr:122 max:142 shoes: SauIT

Run(a) 20:54 [2] 4.7 km (4:27 / km)
ahr:132 max:146 shoes: Sau(white)

O - Race 48:19 [5] *** 7.6 km (6:21 / km)
ahr:178 max:186 18c shoes: Nvii F1(b2)

District Champs Relay - 1st leg

Set off with the goal to get a gap on the field, seemed to be clear by the second control. Excellent.

Some poor orienteering in the middle of the course, bit fatigued, and possibly just thinking about running too much rather than finding the best parts through the forest.

Quite a rough forest with a lot of brashing in many places, but also some really nice parts. I absolutely annihilated myself on a barbed wire fence just before the last control, so that is fairly sore.

Run 12:19 [2] 2.0 km (6:10 / km)
shoes: SauKN6

Run 18:43 [2] 3.1 km (6:02 / km)
ahr:126 max:145 shoes: Nvii F1(b2)

Warm up /down 9:18 [1] 0.5 km (18:36 / km)
shoes: Nvii F1(b2)

Run 1:20:31 [2] 12.9 km (6:14 / km)
ahr:134 max:157 shoes: SauKN(fl)

Run(a) 1:01:03 [2] 12.7 km (4:48 / km)
ahr:130 max:146 shoes: Sau(white)

Run(a) 52:50 11.5 km (4:36 / km)
ahr:135 max:154 shoes: SauKN11t

O - Sprint Training 23:00 *** 5.6 km (4:06 / km)
ahr:160 max:174 25c shoes: SauKN11t

Warm up /down 7:00 [1] 0.7 km (10:00 / km)
shoes: SauKN11t

Run 1:03:27 [2] 10.8 km (5:52 / km)
ahr:130 max:147 shoes: SauIT

Run 49:13 [2] 8.5 km (5:47 / km)
ahr:127 max:141 shoes: S1i

Note

O - Race 1:24:39 [5] *** 17.5 km (4:50 / km)
ahr:170 max:181 25c shoes: Nvii F1CL(o2)

Jukola Leg 7
Bækkelaget 16th

Usually big relay write ups are pretty exciting, however this is unlikely to be one of them. I started some seconds behind Miika Kirmula from Kalevan and fortunately he got slightly lost getting out of the change over area so I was able to get within some metres of him. Big leg to control 1 with not much choice except where exactly you wanted to go straight, Miika seemed to be going roughly where I wanted (and rather quickly) so I just went after him following the tracks. Just after halfway to control 1 we got to a road and he shot off along it to the leg. "Damn" I thought, "he hasn't got my forking".

From then on it was a bit of a lonely trek through the damp forest. I passed Lahden Suunnistajat just after the second TV control, but other than that I had nobody to fight against. I passed NTNUI without seeing them near the end, and I caught sight of a fast moving Tampereen Pyrintö back near the end but it was a long way off. So gained two places, another 90 seconds quicker would have put me in the fight with Pyrintö and Linne for 14th. Kirmula ran the fastest leg time to end up in 12th.

Orienteering generally good, noticed that I got fatigued mentally in some places but I was able to hold it together enough not to make any serious mistakes. Probably didn't really push as much as I could have during the middle of the course, but that is a bigger problem which needs looking at. It was also tough for me going over the small rocks, it was breaking my rhythm up, but there is not much I can do about that other than not be born in Southern England. It may also have been better not to have run the first 1.6k in 6 minutes (of which only 700m was to the start kite), but Miika might also have had the first forking as me in which case it could have been a very fun and tiring day.

Run 11:17 [1] 1.8 km (6:16 / km)
shoes: SauKN6

Warm up /down 23:40 [1] 2.5 km (9:28 / km)

Run 10:17 [1] 1.7 km (6:03 / km)

Run(a) 44:56 [2] 10.1 km (4:27 / km)
ahr:137 max:150 shoes: SauIR

Run(a) 22:50 [2] 5.0 km (4:34 / km)
ahr:127 max:139 shoes: SauIR

O - Training 35:45 [2] *** 4.5 km (7:57 / km)
ahr:132 max:145 12c shoes: Nvii F1(b2)

Run 5:39 [2] 1.0 km (5:39 / km)
shoes: Nvii F1(b2)

Run(a) 20:02 [2] 4.6 km (4:21 / km)
ahr:132 max:145 shoes: SauIR

Run 10:28 [1] 1.8 km (5:49 / km)
shoes: Nvii F1(b2)

O - Training 50:49 *** 9.1 km (5:35 / km)
ahr:163 max:176 21c shoes: Nvii F1(b2)

Run(a) 9:52 [2] 2.0 km (4:56 / km)
shoes: SauKN6

Warm up /down 5:00 [1] 0.8 km (6:15 / km)
shoes: Nvii F1(b2)

O - Training 59:33 *** 9.2 km (6:28 / km)
ahr:135 max:159 17c shoes: Nvii F1(b2)

Run 12:24 [2] 2.3 km (5:23 / km)
shoes: Nvii F1(b2)

Run 30:37 [2] 5.6 km (5:28 / km)
ahr:116 max:131 shoes: SauIR

Run 32:20 [1] 6.1 km (5:18 / km)
ahr:116 max:134 shoes: SauIT

Run 16:31 [2] 3.0 km (5:30 / km)
ahr:119 max:137 shoes: SauKN(fl)

Run 11:00 [1] 1.5 km (7:20 / km)
shoes: Nvii F1CL(o2)

O - Race 37:37 [5] *** 7.0 km (5:22 / km)
ahr:171 max:178 19c shoes: Nvii F1CL(o2)

Run 16:01 [2] 2.1 km (7:38 / km)
shoes: Nvii F1CL(o2)

Warm up /down 19:30 [1] 1.0 km (19:30 / km)

Run 15:47 [2] 3.1 km (5:05 / km)
ahr:119 max:137 shoes: SauKN(fl)

Run 22:00 [2] 4.2 km (5:14 / km)
shoes: SauKN(fl)

Run 27:33 [2] 5.6 km (4:55 / km)
ahr:122 max:139 shoes: SauKN(fl)

Run 18:15 [2] 3.6 km (5:04 / km)
ahr:126 max:141 shoes: SauKN(fl)

Warm up /down 31:14 [1] 2.5 km (12:30 / km)
ahr:125 max:160 shoes: Nvii F1(2)

O - Race 2:01:52 19.1 km (6:23 / km)
ahr:168 max:178 shoes: Nvii F1(2)

Run(a) 9:37 [1] 1.5 km (6:25 / km)
shoes: Nvii F1(2)

O - Training 31:09 [2] *** 3.6 km (8:39 / km)
ahr:123 max:154 12c shoes: Nvii F1CL(o2)

Run 32:05 [2] 6.7 km (4:47 / km)
ahr:121 max:138 shoes: SauKN(fl)

O - Training 35:51 *** 4.7 km (7:38 / km)
ahr:155 max:173 13c shoes: Nvii F1(Crazy)1

Run 12:26 [2] 2.2 km (5:39 / km)
shoes: Nvii F1(Crazy)1

Run 37:34 [2] 7.1 km (5:17 / km)
ahr:119 max:133 shoes: SauKN(fl)

Run(a) 24:18 [2] 5.0 km (4:52 / km)
ahr:131 max:147 shoes: Sau(white)

O - Training 38:21 [2] *** 4.5 km (8:31 / km)
ahr:128 max:143 15c shoes: Nvii F1(2)

Run 19:59 [2] 3.3 km (6:03 / km)
ahr:117 max:134 shoes: Nvii F1(2)

Run 1:22:36 [2] 13.4 km (6:10 / km)
ahr:133 max:150 shoes: SauIT

Run(a) 1:12:45 17.0 km (4:17 / km)
ahr:171 max:181 shoes: SauKN(fl)

Warm up /down 5:08 [1] 0.4 km (12:50 / km)
shoes: SauKN(fl)

Run 1:02:53 [2] 10.2 km (6:10 / km)
ahr:128 max:144 shoes: SauIR

Run(a) 26:13 [2] 5.7 km (4:36 / km)
ahr:135 max:151 weight:72.2kg shoes: SauIT

Run(a) 24:42 [2] 5.1 km (4:51 / km)
ahr:130 max:148 shoes: SauKN6

Warm up /down 10 [1] 1.2 km (8 / km)
shoes: Nvii F1(2)

O - Training 49:28 [4] *** 8.7 km (5:41 / km)
ahr:167 max:176 13c shoes: Nvii F1(2)

Run 1:20:08 [2] 13.9 km (5:46 / km)
ahr:134 max:153 shoes: SauKN(fl)

Run(a) 1:12:59 16.5 km (4:25 / km)
ahr:162 max:169 shoes: SauKN11t

Run 31:34 [2] 5.7 km (5:32 / km)
ahr:125 max:138 shoes: SauIT

Run(a) 49:22 [2] 10.4 km (4:45 / km)
ahr:129 max:149 shoes: Sau(white)

Run 1:15:07 [2] 11.8 km (6:22 / km)
ahr:130 max:151 shoes: SauIR