Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 3, 2013:

activity

time

miles

Run

6:14:05

46.6

(8:02)

74.99

(4:59)

O - Night

1:59:37

8.8

(13:36)

14.16

(8:27)

Warm up /down

6:00

0.37

(16:06)

0.6

(10:00)

Total

8:19:42

55.77

(8:58)

89.75

(5:34)

1:52

0:00

» now

Sunday Mar 3, 2013 #

10 AM

Run long 1:34:37 [3] 19.14 km (4:57 / km)
shoes: Icebug Spirit I

Nice easy longish run with Graham for a part. On forest trails and probably could have got away with flats for it. Spring is coming.

Saturday Mar 2, 2013 #

2 PM

Run 35:00 [3] 6.36 km (5:30 / km)
shoes: Asics Hypers

Wu and down

Run race 8:35 [5] 3.0 km (2:52 / km)
shoes: Asics Hypers

3km Test.
Quite happy and I think this is a good reflection of my fitness at the moment.

C • Nice 12

Run 22:00 [3] 3.0 km (7:20 / km)
shoes: Asics Hypers

Helping to pace Scott on his session, running alternate (400s x 4 + 200) x 2 in 69-70s.

Friday Mar 1, 2013 #

3 PM

Run 53:17 [3] 11.0 km (4:51 / km)
shoes: Cumulus 14

Easy run from the house with the aiming of trying to find out where the least snow is. Down to the canal, along to the ski slope, up and then back down the main road.

Thursday Feb 28, 2013 #

9 AM

Run 27:00 [3] 4.99 km (5:25 / km)
shoes: Asics Hypers

Run intervals 28:00 [4] 6.0 km (4:40 / km)
shoes: Asics Hypers

6 x 1 km Rest to either 00 or 30 so recovery was between 90 and 75 seconds. Progression km. (aim 3.15 down to 3 at 3.00)
3.14, 3.10, 3.05, 2,59, 2.58, 2.51
My pacing was very off with some varying lap times but was really nice to get back on the track and I felt comfortable.

6 PM

O - Night 57:48 [3] 6.72 km (8:36 / km)
shoes: Icebug Spirit II

Night Orienteering with Erik. I got a bit confused coming off some vague hills but was quite pleased with my direction in general. Tough in the snow again

Wednesday Feb 27, 2013 #

6 PM

O - Night 1:01:49 [3] 7.44 km (8:19 / km)
shoes: Icebug Spirit I

7 hours after getting off the plane and I have already finished my first snow night training. 1st leg relay practice with Erik. My navigational felt alright, a couple of wobbles through some really deep snow/marsh.

Tuesday Feb 26, 2013 #

7 PM

Run 33:32 [3] 6.32 km (5:18 / km)
shoes: Cumulus 14

Final outdoor snow free session for some time.
To Ranelagh club house, then old deer back, home.

Run 30:00 [4] 7.28 km (4:07 / km)
shoes: Saucony XC

Paarlauf. Similar to the 200,200 sessions I was doing in earlier in the winter. 3 sides of a football pitch, recover along the 4th as the partner runs. 40ish seconds and similar recovery.

Warm up /down 6:00 [2] 0.6 km (10:00 / km)

Monday Feb 25, 2013 #

10 AM

Run 42:04 [3] 7.9 km (5:19 / km)
shoes: Asics Hypers

Easy in Oxford with Peter

« Earlier | Later »