Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 25, 2012:

activity	#	time	miles		km		+m
Run	5	4:26:53	35.16	(7:35)	56.58	(4:43)	375
O - Training	2	3:16:39	17.21	(11:26)	27.69	(7:06)	731
Warm up /down	2	20:00
Total	7	8:03:32	52.36		84.27		1106

2:08

0:00

» now

Sunday Nov 25, 2012 #

Note
(rest day)

Day off today (avoided the long run). Foot niggle.

Saturday Nov 24, 2012 #

3 PM

Run 28:40 [3] 5.13 km (5:35 / km)
shoes: Cumulus 14

Out and back to Astra.

Run tempo 29:24 [4] 8.49 km (3:28 / km)
shoes: Cumulus 14

Tempo run. 4 laps of Astra (~8km) with Scott and Erik.
Lap times of 7.20, 27, 21, 15 so reasonably consistent speed.
Felt a bit tight in my problem foot on the way back. Eyes on.

Friday Nov 23, 2012 #

11 AM

Run 56:44 [3] 10.52 km (5:24 / km) +227m 4:52 / km
shoes: Cumulus 14

Easy run on the trails at Bastmora with the two Eric(k)s

Thursday Nov 22, 2012 #

10 AM

O - Training 2:08:42 [3] 19.71 km (6:32 / km) +472m 5:50 / km
shoes: Icebug Spirit II

Long technical group training with Graham, Erik and Peter Öberg. Peter is seriously good and it was really inspiring to get to run behind him and then talk to him a little bit about his routes.

Wednesday Nov 21, 2012 #

4 PM

Run 21:35 [3] 3.96 km (5:27 / km)
shoes: Cumulus 14

Down to the canal then up to Kusens, home after

Run 30:00 [4] 7.41 km (4:03 / km)
shoes: Cumulus 14

5 x 5 min (60s off). Threshold.
Ran around Kusens rather than Astra - I think as a lit loop it is a wee bit hillier than Astra which might explain the fact I was slightly slower on the distances than on previous weeks.

Decided to do back to back interval (session) days because there was no orienteering alternative tonight and I can't do the session tomorrow because we have a special guest visitor.

Daniels advocates back to back session days so I dont think doing it will be a problem. Besides I have some easy days coming up.

C • we race back to back pretty... 1

Tuesday Nov 20, 2012 #

9 AM

Run 28:00 [3] 5.0 km (5:36 / km)
shoes: Asics Hypers

Run 37:00 [4] 10.0 km (3:42 / km)
shoes: Asics Hypers

Same session as last week, 10k of 200 on 200 off (36/50). On my own for almost the whole session so good mental training for me today.

Warm up /down 10:00 [2]

Hurdle drills, better than last week

5 PM

Run 35:30 [3] 6.07 km (5:51 / km) +148m 5:13 / km
shoes: Cumulus 14

Easy with Börje

Monday Nov 19, 2012 #

10 AM

O - Training 1:07:57 [3] 7.98 km (8:31 / km) +259m 7:20 / km
shoes: Icebug Spirit I

Corridor. Much better than last time I ran a day corridor. Felt good today.

Warm up /down 10:00 [2]

« Earlier | Later »