Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Oct 10, 2010:

activity	#	time	miles	km	+m
Run	7	6:26:07	43.27	69.63	439
O - Training	3	1:50:58	6.24	10.04
Warm up /down	3	47:00
Circuits	1	30:00
General Fitness	1	20:00
Total	11	9:54:05	49.5	79.67	439

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Sunday Oct 10, 2010 #

11 AM

Run 1:22:57 [3] 13.33 km (6:13 / km) +439m 5:21 / km
ahr:139 max:169

Very easy jog with SHUOC newbies in the peak district. Nice to finally meet some of the freshers. They seem really interesting with quite a few who have either orienteered or done a bit of running before. Looking good for the year.

Saturday Oct 9, 2010 #

10 AM

Run 30:00 [3] 5.0 km (6:00 / km)

Warm up /down 15:00 [2]

Run 46:02 [4] 11.13 km (4:08 / km)
ahr:170

6x1 Mile @ Threshold.
Ended up running laps with 3-6 with Kris who is my doppleganger. Our HR is was within 1 beat all the time. Good pace discipline.

3 PM

Circuits 30:00 [3]

Just like the gym ones except not in the gym.

Friday Oct 8, 2010 #

2 PM

General Fitness 20:00 [2]

spot of fooooooty

6 PM

Run 49:56 [3] 9.23 km (5:25 / km)
ahr:136 max:163 shoes: Cumulus 12's

Easy jog with Kris. Showed him the back page of Forge Press. THE ENTIRE BACK PAGE OF FORGE ALL ORIENTEERING. Good run, good chat

Thursday Oct 7, 2010 #

5 PM

Run 42:17 [3] 8.22 km (5:09 / km)
shoes: Nimbus 12's

Ran down to Hallam, then warmed around Endcliffe.
Jogged home with the boys

Run tempo 10:00 [4] 2.61 km (3:50 / km)
ahr:170 max:176 shoes: Nimbus 12's

"Threshold"

Run 20:00 [4] 4.82 km (4:09 / km)
ahr:163 max:182 shoes: Nimbus 12's

10x 1min on 1 off
Pushing harder than threshold. Not convinced by this as a good base training session. Will have to do some more reading (Lydiard)

Warm up /down 18:00 [2]
shoes: Nimbus 12's

Drills strides AND STUFF

Wednesday Oct 6, 2010 #

6 PM

Run 49:35 [2] 8.9 km (5:34 / km)
ahr:134 max:174 shoes: Cumulus 12's

Very easy aerobic run. Saw barbie girl on a hill so decided to chase him down, got the HR up. bad times.
New shoes - feeling better at the end

Tuesday Oct 5, 2010 #

11 AM

Warm up /down 14:00 [2]

O - Training 57:39 [3] 6.0 km (9:37 / km)

Area next to WOC 2011. Very wet and pretty physical in places, lots of wet wood around and damp bushes. Not very nice to run in. Also really rocky in places so pretty slow. Not that technical though, plenty of slope o.

Monday Oct 4, 2010 #

11 AM

O - Training 28:19 [3] 4.04 km (7:01 / km)
ahr:160 max:176

Cruised round on 1:10 the first part of the area from yesterday, feeling good and running well. Wandered over to the other side and did a bit of slope-o to finish.

12 PM

Run 35:20 [2] 6.39 km (5:32 / km)
ahr:132 max:153

Jogged back through the area to the hostel with GG.

3 PM

O - Training 25:00 [3]

Re-ran the last loop of the World Cup course

Run 20:00 [2]

Jogged back to the hostel in the rain

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