Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 20, 2011:

activity	#	time	miles		km		+m
O - Training	4	2:41:11	17.64	(9:08)	28.39	(5:41)	327	36 /	44c	81%
O - Race	2	1:38:06	11.94	(8:13)	19.21	(5:06)	498
Run	2	1:11:08	8.9	(8:00)	14.32	(4:58)	299
Warm up /down	3	40:59	2.38		3.83		46
Total	7	6:11:24	40.86		65.75		1169	36 /	44c	81%

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Sunday Mar 20, 2011 #

11 AM

O - Race 37:22 [5] 8.23 km (4:32 / km) +97m 4:17 / km

BUCS relay

Saturday Mar 19, 2011 #

Event: BUCS Orienteering Championships 2011

12 PM

Warm up /down 11:10 [2] 2.07 km (5:24 / km) +46m 4:51 / km

O - Race 1:00:44 [5] 10.98 km (5:32 / km) +401m 4:41 / km

BUCS Individual
Missed 3.30-3.45 on one control. Bad times.
Must have been taking it easy as just came in ahead of Spongey who has been ill and wasn't really running that hard.

Thursday Mar 17, 2011 #

4 PM

Run 1:01:08 [3] 12.32 km (4:58 / km) +265m 4:29 / km
ahr:135 max:164 shoes: Cumulus 12's

Down to Endcliffe Park for an easy run with Elle and the boys. Good to get some ShUOC chat after Portugal. Missed out on a lot of stuff.

Warm up /down 19:49 [2] 1.76 km (11:16 / km)
shoes: Cumulus 12's

Drills and strides

Tuesday Mar 15, 2011 #

9 AM

Run 10:00 [3] 2.0 km (5:00 / km) +34m 4:37 / km

Jogged out to the start

O - Training 19:28 [4] 4.99 km (3:54 / km) +57m 3:41 / km
spiked:15/18c

Evora Sprint Training. Seriously cool town. Much better with planning ahead than I normally am with sprint.

Warm up /down 10:00 [2]

Running drills and plyometrics with World Champion Matthias Muller.

4 PM

O - Training 49:34 [3] 8.66 km (5:43 / km) +154m 5:15 / km
spiked:3/3c

Back down in Faro for some dune O. Tired and demotivated. Spot of fartlek on the way back

Monday Mar 14, 2011 #

11 AM

O - Training 27:09 [3] 4.51 km (6:01 / km) +116m 5:20 / km
spiked:4/6c shoes: WALSH 3

Corridor Training

O - Training 30:00 [3] 4.4 km (6:49 / km)
spiked:11/12c shoes: WALSH 3

The Circle. Contour only no compass.

3 PM

O - Training 35:00 [3] 5.83 km (6:00 / km)
spiked:3/5c shoes: WALSH 3

Wet wet wet. Contour only

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