Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Oct 28, 2012:

activity	#	time	miles		km		+m
Run	7	3:29:56	22.81	(9:12)	36.71	(5:43)	498
O - Training	3	2:31:50	13.7	(11:05)	22.04	(6:53)	627
O - Race	1	1:21:07	9.1	(8:55)	14.65	(5:32)	331
O - Night	1	43:38	3.11	(14:03)	5.0	(8:44)
Terrain Running	1	33:12	3.27	(10:08)	5.27	(6:18)
Total	11	8:39:43	51.99	(10:00)	83.67	(6:13)	1456

1:56

0:00

» now

Sunday Oct 28, 2012 #

10 AM

O - Race 1:21:07 [5] 14.65 km (5:32 / km) +331m 4:59 / km
shoes: Icebug Spirit I

This was tough. I think I ran an ok race, I missed 3 minutes in two mistakes and little bits of time in other places. The 2 mistakes were both really stupid though, not concentrating really.

It was really good experience though, especially to get to run with some bigger names than I have done in previous Swedish relays.

http://sno-kartor.se/show_map.php?user=RaplhStreet...

6 PM

Run 35:35 [3] 6.17 km (5:46 / km) +125m 5:14 / km
shoes: Asics Hypers

Warmed down when I got back to Södertälje. Went round Astra track with Scott.

Saturday Oct 27, 2012 #

Event: Smålandskavlen

3 PM

O - Training 39:18 [3] 6.28 km (6:15 / km) +145m 5:37 / km
shoes: Icebug Spirit I

Short training getting into the Smålands terrain.

Friday Oct 26, 2012 #

6 PM

Run 27:33 [3] 4.19 km (6:35 / km) +77m 6:01 / km
shoes: Asics Hypers

Easy jog and strides. Bit chilly.

Thursday Oct 25, 2012 #

6 PM

O - Night 43:38 [3] 5.0 km (8:44 / km)
shoes: Icebug Spirit I

Club Night Champs. 2nd.
Missed a lot 1 control and a bit on some others. Also it snowed, oh goody.

Run 17:00 [3] 4.0 km (4:15 / km)
shoes: Icebug Spirit I

Wednesday Oct 24, 2012 #

9 AM

O - Training 49:10 [3] 7.91 km (6:13 / km) +161m 5:38 / km
shoes: Icebug Spirit I

Smålands training at Lida. 1 stupid mistake where I wasn't concentrating on my orienteering

3 PM

Run 30:21 [3] 4.68 km (6:29 / km) +124m 5:44 / km
shoes: Asics Hypers

Easy job with Aubergine around Kusens and the town.

Tuesday Oct 23, 2012 #

10 AM

Run 35:22 [3] 5.67 km (6:14 / km)
shoes: Icebug Spirit I

Casual wu and wd round the ski trail and the forest loop

Terrain Running intervals 33:12 [4] 5.27 km (6:18 / km)
shoes: Icebug Spirit I

4 x Tveta Forest Intervals
Ran with EB for the first 3 and then alone on the last
4.38 4.40 4.35 4.35
Felt comfortable and strong, rest a bit longer than last week.

6 PM

Run 39:16 [3] 7.25 km (5:25 / km) +83m 5:07 / km
shoes: Asics Hypers

Easy jog with EB and SF

Monday Oct 22, 2012 #

8 AM

Run 24:49 [3] 4.75 km (5:13 / km) +89m 4:47 / km
shoes: Asics Hypers

Morning jog. Kusens.

4 PM

O - Training 1:03:22 [3] 7.85 km (8:04 / km) +321m 6:42 / km
shoes: Icebug Spirit I

Momentbana at Raghildsborg
I sucked, then I ran faster and paid more attention and got better, then it got dark and I went home

« Earlier | Later »