Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Feb 12, 2012:

activity	#	time	miles		km		+m
Run	8	5:50:55	43.25	(8:07)	69.61	(5:02)	889
O - Training	3	4:00:52	20.46	(11:47)	32.92	(7:19)	467	85c
TASS S&C	2	2:00:00
Specific Drills	1	55:39	1.42	(39:07)	2.29	(24:18)
Warm up /down	3	27:34	0.55		0.88
O - Sprint Training	1	21:33	3.6	(5:59)	5.8	(3:43)
Total	10	13:36:33	69.28		111.5		1356	85c

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Sunday Feb 12, 2012 #

Event: LOC - Galoppen - Bigland CANCELLED

Note

Physically tough weekend, both from the weekend and from the weeks accumulation. Orienteering not good, unable to match up features well - and failing to use my compass at all.

10 AM

O - Training 1:20:52 [3] 9.85 km (8:13 / km)
shoes: Icebugs

3 courses on Holme Fell. 1 long mass start. 1 middle. 1 sprint. Orienteering not very well

Run 24:56 [3] 4.6 km (5:25 / km)
shoes: Icebugs

Up and back (quarry to cars)

Saturday Feb 11, 2012 #

10 AM

O - Training 1:19:49 [3] 10.43 km (7:39 / km) +412m 6:23 / km
27c shoes: Icebugs

4 loops on Torver Back Common. Spectacular views over Coniston. My orienteering is terrible

Warm up /down 10:00 [2]

2 PM

O - Training 1:20:11 [3] 12.64 km (6:21 / km) +55m 6:13 / km
58c shoes: Icebugs

2 "sprint" courses followed by a long control pick on Havrigg. Orienteering better than the morning but still not great

Warm up /down 10:00 [2]

Friday Feb 10, 2012 #

7 AM

Run 24:10 [3] 4.92 km (4:55 / km) +113m 4:24 / km
shoes: Nimbus 12's

IT/HF G

TASS S&C 1:00:00 [2]

I made it to the gym again and beat the regulars in as well. To put it lightly, Dave was shocked to see me. Session 2

3 PM

Run 51:27 [3] 10.43 km (4:56 / km) +326m 4:16 / km

Ran up on Jones, then old night loop on tramtracks

Thursday Feb 9, 2012 #

4 PM

Run 32:36 [3] 6.35 km (5:08 / km)
shoes: Cumulus 12's

Jog to Goodwin then down onto West Street. Home from West Street along the tram tracks towards the North.

O - Sprint Training 21:33 [4] 5.8 km (3:43 / km)
shoes: Cumulus 12's

Sprintervals in the centre of town. Rusty.

Wednesday Feb 8, 2012 #

5 PM

Run 1:14:14 [3] 14.8 km (5:01 / km) +349m 4:29 / km
shoes: Nimbus 12's

"Easy" that felt tough with the guys. L calf giving a little bit of trouble very occasionally.

38

...
As the party drew closer Ian became more and more excited. Could it possibly be, he thought, that Kate was going to let him go. Normally, Ian was not allowed to go to parties. There was the time he was with Ned after winning the Kinder Beer Race where he didn't manage to make it to the pub. Then there was that time he wasn't able to go to the after party at Spook Weekend, the old boys weekend for the university fell running club. Still time passed and eventually both him and Kate were ready and off they went to Phil's birthday...

C • love it boys. 3

8 AM

Run 23:52 [3] 4.94 km (4:50 / km) +102m 4:23 / km

TASS S&C 1:00:00 [2]

Yes. I lifted some weights in a gym.

6 PM

Run 46:47 [3] 7.84 km (5:58 / km)
shoes: Cumulus 12's

To Endcliffe Park for intervals, home via the centre of excellence.

Warm up /down 7:34 [2] 0.88 km (8:36 / km)
shoes: Brooks Mach 9

Easyyyyyy

Run intervals 37:00 [4] 8.66 km (4:16 / km)
shoes: Brooks Mach 9

5 x 5 min (90s). Then 4 easy strides afterwards.
Felt good. Need new spikes.

Monday Feb 6, 2012 #

5 PM

Run 35:53 [3] 7.07 km (5:05 / km)
shoes: Cumulus 12's

Jogged down to Hallam to see the physio (she says no problems what so ever), then up to Kris's, then picked up Treb and Beasant, then down to Drills.

Specific Drills 55:39 [1] 2.29 km (24:18 / km)
shoes: Cumulus 12's

Snow drills

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