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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Oct 11, 2009:

activity # timemileskm+m
  Run7 6:22:24 45.59 73.37
  Warm up /down6 2:28:38 9.39 15.11
  Circuits1 36:00
  O - Training1 19:58 2.0(9:59) 3.22(6:12)
  Core Stability1 15:00
  Total7 10:02:00 56.98 91.7

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MoTuWeThFrSaSu

Sunday Oct 11, 2009 #

Warm up /down 11:21 [2] 2.08 km (5:27 / km)
shoes: Asics

Jog around the fields

Warm up /down 15:00 [1]

Drills

Warm up /down 5:02 [2] 0.9 km (5:36 / km)
shoes: Asics

Run 1:12:32 [3] 16.94 km (4:17 / km)
shoes: Asics

Progressive run

Run 14:00 [4] 4.0 km (3:30 / km)
shoes: Asics

leading to tempo

Saturday Oct 10, 2009 #

Warm up /down 17:14 [2] 3.0 km (5:45 / km)
shoes: Asics - Nimbus 10

Jog around the fields warming up.

Warm up /down 10:00 [1]
shoes: Asics - Nimbus 10

Drills - Even got to do Spiderman!

Warm up /down 8:44 [2] 0.8 km (10:55 / km)
shoes: Brooks Mach 9

Strides

Run 26:00 [4] 6.0 km (4:20 / km)
shoes: Brooks Mach 9

6 x 1km at Threshold Pace. In group with GG, Rod, Craney, Kris, HH, Doug, Poo boy. GG and Rod ran about 10 seconds quicker per 1km than the rest of us.
My 1km: 3.38 3.33 3.31 3.30 3.30 3.28.
Felt really good and comfortable.

Run hills 8:32 [5] 1.16 km (7:21 / km)
shoes: Brooks Mach 9

10 second hills, walk back down recovery x10 Ran just behind Doug and HH. Good apart from left glute/hip stuff playing up again on drive.

Warm up /down 17:00 [2] 2.5 km (6:48 / km)
shoes: Asics - Nimbus 10

Jog recovery

Run 17:00 [2] 2.5 km (6:48 / km)
shoes: Asics - Nimbus 10

Recovery run in the afternoon

Core Stability 15:00 [1]

Friday Oct 9, 2009 #

Run 1:13:30 [3] 14.21 km (5:10 / km)
shoes: WALSH (White Lace)

Run with GG and Kris before planning weekend. Nice general banter concerning mothers etc.
Started up at Redmires - Burbage Mines - Down Lady Cannings - Roman Road - Burbage Edge - Burbage Bridge - Stanage Edge - Stanage Pole - Through the woods - Car Park.
Wonderful views. Fantastic run.

Thursday Oct 8, 2009 #

Warm up /down 1:05 [2] 0.2 km (5:25 / km)
shoes: WALSH (White Lace)

Run 5:12 [3] 1.08 km (4:49 / km)
shoes: WALSH (White Lace)

Down to Bingham

Run hills 27:00 [5] 4.0 km (6:45 / km)
shoes: WALSH (White Lace)

Hill session. Schminty, Danger, Treb & Kris. On grass, pyramids. 30 - 60 - 90
Then did two more 30s with running off the top with Kris.

Warm up /down 7:12 [2] 1.27 mi (5:40 / mi)
shoes: WALSH (White Lace)

Run back with the lads discussing the awesomeness that is ShUOC and how we will dick on SYO, EUOC etc.

Wednesday Oct 7, 2009 #

Run 19:00 [3] 4.7 km (4:03 / km)
shoes: Asics - Nimbus 10

Up to eccy woods for the give it a go orienteering. Bumped into Kim on the way, luckily I was alright to keep running.

O - Training 19:58 [4] 3.22 km (6:12 / km)
shoes: Asics - Nimbus 10

Orienteering around eccy woods. Saw some rocks!

Run 57:00 [3] 11.4 km (5:00 / km)
shoes: Asics - Nimbus 10

Went for a little explore. Then a little bit more as I was enjoying it so much. Actually got some decent TIT on a run for once.
Went out of eccy woods along the football pitches and into Limb Valley. Ran behind the house then cut up and ran through the woods, eventually the path petered out and I ran along the side of the slope before being forced downwards by the vegetation. Crossed some marsh and the stream before running up the bridleway right to the top of the valley. Along the roads to the very top of Porter Brook and all the way down.
26 min from mid eccy to top of lint. 22min to get down porter brook.
C • for the record... 3

Warm up /down 5:00 [1]

With some mega stretching and pasta microwaving and milk drinking

Tuesday Oct 6, 2009 #

Warm up /down 18:00 [2] 3.59 km (5:01 / km)
shoes: Asics

Got a bit delayed so didn't go to track. Decided to go down to the hill session instead.

Run hills 26:38 [4] 4.74 km (5:37 / km)
shoes: Asics

Pyramids

Run 16:00 [3] 2.64 km (6:04 / km)
shoes: Asics

In the pouring rain. So alive! I love training

Monday Oct 5, 2009 #

Run 20:00 [2]
shoes: Asics

Warm up /down 33:00 [2]

including a plank off, some sprints, some jumps

Circuits 36:00 [4]

getting a good sweat on

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