Training Log Archive: RalphIn the 7 days ending Apr 24, 2011:
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Sunday Apr 24, 2011 #
8 AM
Run 28:22 [3] 4.98 km (5:42 / km) +135m 5:01 / km
shoes: Cumulus 12's
Ran out to the forest East of Södertälje. Nice run, sunny and warm as usual.
O - Training 46:40 [4] 7.44 km (6:16 / km) +200m 5:32 / km
spiked:17/21c
O intervals.
Saw a Moose. Many happy tour memories.
7 reps, 3 controls, started 30s in front of GG in 4 of them (for pressure) - behind in 2, and together for the last. Oing a lot better than yesterday (practice? easier terrain? confidence? speed?).
Spent the rest of the day watching various different results coming in from across the O world.
Saw a Moose. Many happy tour memories.
7 reps, 3 controls, started 30s in front of GG in 4 of them (for pressure) - behind in 2, and together for the last. Oing a lot better than yesterday (practice? easier terrain? confidence? speed?).
Spent the rest of the day watching various different results coming in from across the O world.
Saturday Apr 23, 2011 #
4 PM
O - Training 50:48 [3] *** 6.83 km (7:26 / km)
spiked:2/7c
Pairs orienteering. Not good.
Scrappy in the circle - ok at getting to the circle
Scrappy in the circle - ok at getting to the circle
Friday Apr 22, 2011 #
Event: JK 2011
8 AM
O - Training race 30:27 [5] 6.37 km (4:47 / km) +144m 4:18 / km
Stigtomta. Leg 4 (Day leg 1), started in 4th (5 seconds down).
Started easy to try and get into the map and make sure I wasn't going to lose any serious time to anybody. Lucas caught me at number 2, trailed him keeping in touch. He then missed the run through control but then I missed the penultimate by a little so we finished together
Started easy to try and get into the map and make sure I wasn't going to lose any serious time to anybody. Lucas caught me at number 2, trailed him keeping in touch. He then missed the run through control but then I missed the penultimate by a little so we finished together
4 PM
Run 27:24 [3] 5.36 km (5:07 / km) +102m 4:40 / km
shoes: Cumulus 12's
Easy evening jog with GG + SF
Thursday Apr 21, 2011 #
9 AM
O - Training 41:02 [3] 4.64 km (8:51 / km) +116m 7:52 / km
spiked:9/12c
Hanging some controls for Lillomarka night training, then went round some that SF had put out earlier
Wednesday Apr 20, 2011 #
6 PM
O - Training 1:16:30 [3] 11.74 km (6:31 / km) +243m 5:54 / km
Tiomila training. Long and tough, map just a little bit out of date.
Tuesday Apr 19, 2011 #
Run 30:00 [5] 4.0 km (7:30 / km)
ahr:177 max:191
The toughest interval session I have run in a long long time.
100m - 100 rest - 200m - 100 rest - 300m - 200 rest - 400m - 400 rest
x 3
in 16 - 32 - 47 - 64 (8min 3k roughly)
Trashed. Utterly and completely.
Note to self: Don't leave such a massive gap between doing intervals sessions.
Eat more food.
Managed 1 - 800m afterwards at WR Marathon pace. Still a running punter
100m - 100 rest - 200m - 100 rest - 300m - 200 rest - 400m - 400 rest
x 3
in 16 - 32 - 47 - 64 (8min 3k roughly)
Trashed. Utterly and completely.
Note to self: Don't leave such a massive gap between doing intervals sessions.
Eat more food.
Managed 1 - 800m afterwards at WR Marathon pace. Still a running punter
Warm up /down 20:00 [2]
Specific Drills 25:00 [1]
Hurdles, Steps.
Graham describes me as a "Giraffe on Ice" whilst doing the hurdle drills
Graham describes me as a "Giraffe on Ice" whilst doing the hurdle drills
Monday Apr 18, 2011 #
TASS S&C 30:00 [2]