Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 3, 2011:

activity	#	time	miles		km		+m
Run	4	2:50:24	21.42	(7:57)	34.48	(4:57)	427
O - Training	4	2:24:23	16.03	(9:00)	25.8	(5:36)	939	77 /	85c	90%
Specific Drills	1	1:00:00
Warm up /down	2	49:39	4.61	(10:46)	7.43	(6:41)
O - Sprint Training	1	25:47	4.07	(6:20)	6.55	(3:56)
Total	9	7:30:13	46.14		74.25		1366	77 /	85c	90%

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Sunday Apr 3, 2011 #

11 AM

O - Training 55:26 [4] 9.25 km (6:00 / km) +578m 4:34 / km
spiked:35/40c

Hugset.
Some head to head and relay practice with coin start

Saturday Apr 2, 2011 #

Event: Nottingham Uni Sprint Races

Note

Today I have decided that I enjoy orienteering maybe too much. This is because of the rage inside me at the moment after watching several people cross "clearly" impassible features whilst sprint training. Not something like a gate mapped as closed being open or "ambiguous" printing, but a massive hedge with a wall in front of it.

I also read something about mistakes in foot orienteering not costing much time. Hmmmm, I must have been really stupid to lose 3 minutes at BUCS looking for a tiny re-entrant. At least it wasn't on a really hard feature like a path junction, then I would have had no hope of finding it.

C • has someone hacked your log? 14

Warm up /down 30:00 [2] 5.45 km (5:30 / km)

Wu with John. Strides after the 3 races. Wd with John, Kris, Treb. Very sedate.

11 AM

O - Training 12:39 [5] 3.09 km (4:06 / km) +48m 3:48 / km
ahr:175 max:186 spiked:14/15c

O - Training 10:44 [5] 2.76 km (3:53 / km) +20m 3:45 / km
ahr:177 max:185 spiked:14/15c

O - Training 14:35 [5] 3.56 km (4:06 / km) +49m 3:50 / km
ahr:180 max:189 spiked:14/15c

3 very nice sprint courses. Nice day. Nice area. Decent map. Running well, near max (97.3%) for most of the course (pushed full speed on some legs). For the first time in a while managed to do a sprint course without making a massive mistake. Hopefully when I run flat out this won't occur (or maybe this is a learning point, that I can run well without pushing 100%)

C • Fine line between in control and not 1

Friday Apr 1, 2011 #

5 PM

Run 1:05:18 [3] 11.74 km (5:34 / km) +374m 4:48 / km
ahr:141 max:159 shoes: Cumulus 12's

Easy run in Rivelin with the gang. Good chat as usual.

Thursday Mar 31, 2011 #

5 PM

Run 39:17 [3] 7.61 km (5:10 / km)
ahr:138 max:162 shoes: Nimbus 12's

To/from/around Endcliffe

Warm up /down 19:39 [2] 1.97 km (9:58 / km)
shoes: Nimbus 12's

Drills and Strides

Run 20:00 [4] 5.47 km (3:39 / km)
ahr:172 max:183 shoes: Nimbus 12's

Can definitely tell that I have missed this faster stuff. However, saying that it did feel quite comfortable for most of the session. Good session anyway and a good way to build into the racing season.

Wednesday Mar 30, 2011 #

6 PM

O - Training 29:26 [3] 3.8 km (7:45 / km) +134m 6:35 / km

Hanging on Loxley slope. All in the right place. (as usual)

7 PM

O - Training 21:33 [3] 3.34 km (6:27 / km) +110m 5:32 / km

Collecting. Got chased by some dogs who were being "walked". They followed me and Kris for about a km. "Don't worry they are only barking because you are running" What!. Stupid dogs.

Tuesday Mar 29, 2011 #

6 PM

Run 16:51 [3] 3.02 km (5:35 / km)
shoes: Cumulus 12's

To/from Sprintervals

O - Sprint Training 25:47 [4] 6.55 km (3:56 / km)
ahr:170 max:182 shoes: Nimbus 12's

4 Sprintervals. Sheffield City Centre and close estates

Monday Mar 28, 2011 #

5 PM

Run 26:54 [3] 5.84 km (4:36 / km) +53m 4:24 / km
ahr:142 max:158

Specific Drills 1:00:00 [1]

Good to be back at drills again

Run race 2:04 [5] 0.8 km (2:35 / km)

800m time trial. Room for improvement

C • damn right 1

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