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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 16, 2014:

activity # timemileskm+m
  Cycling3 10:25:07
  Run6 3:09:22 20.7 33.31
  O - Training2 1:11:50 7.54(9:32) 12.13(5:55)
  Gym1 45:00
  Terrain Running1 30:00 2.93(10:15) 4.71(6:22)
  Specific Drills1 5:00
  Total10 16:06:19 31.17 50.16

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MoTuWeThFrSaSu

Sunday Mar 16, 2014 #

10 AM

Run 30:00 [3] 4.71 km (6:22 / km)
shoes: X-Talons 212

SNO long run, mix of forest, orienteering, and track.
Roughly split up. I ran the first hour with the group then cut off a section and ran on my own.

Terrain Running 30:00 [3] 4.71 km (6:22 / km)
shoes: X-Talons 212

O - Training 40:00 [3] 6.33 km (6:19 / km)
shoes: X-Talons 212

Saturday Mar 15, 2014 #

Note
(rest day)

Flying home

Friday Mar 14, 2014 #

11 AM

Run 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics Hypers B&G

Run 13:30 [5] 3.0 km (4:30 / km)
shoes: Asics Hypers B&G

3 x 3min fast

Run 5:00 [5]
shoes: Asics Hypers B&G

Hill sprints
5 PM

Run 15:00 [3] 2.4 km (6:15 / km)
shoes: Asics Hypers B&G

Thursday Mar 13, 2014 #

9 AM

Cycling 2:20:00 [1]

Cycling 1:15:00 [2]

40km faster. Max speed 70.
5 PM

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Hypers B&G

Specific Drills 5:00 [1]

Wednesday Mar 12, 2014 #

9 AM

Cycling 4:28:00 [1]

Big group

Tuesday Mar 11, 2014 #

9 AM

Gym 45:00 [1]

Lunges, hamstrings, glutes, core
3 PM

Run 25:00 [2] 3.4 km (7:21 / km)
shoes: X-Talons 212

O - Training 31:50 [4] 5.8 km (5:29 / km)
shoes: X-Talons 212

Guadamar. 2 big mistakes, some small. Lack of control.

Monday Mar 10, 2014 #

9 AM

Cycling 2:22:07 [2]

60km. Started with the group but then went up my own hill. 2 hills in total.
3 PM

Run 30:52 [3] 6.8 km (4:32 / km)
shoes: Asics Hypers B&G

South on beach and headland

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