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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 10, 2015:

activity # timemileskm+m
  O - Training4 3:23:40 18.83(10:49) 30.3(6:43)
  Run3 2:22:15 18.14(7:50) 29.2(4:52)
  O - Race1 1:07:31 9.07(7:27) 14.6(4:37)
  Warm up /down1 50:00 3.11(16:06) 5.0(10:00)
  Total7 7:43:26 49.15(9:26) 79.1(5:52)

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MoTuWeThFrSaSu

Sunday May 10, 2015 #

4 AM

O - Race race 1:07:31 [5] 14.6 km (4:37 / km)
shoes: VJ Bold 2015

Tio.
Missed 1 control by considerably more than average.

Warm up /down 50:00 [2] 5.0 km (10:00 / km)

Saturday May 9, 2015 #

Event: Tiomila, Skepptuna
 
7 AM

Run 31:02 [2] 5.8 km (5:21 / km)
shoes: Cumulus 14

Pre breakfast run with dab of plyo

Friday May 8, 2015 #

Note
(rest day)

Thursday May 7, 2015 #

12 PM

O - Training 1:01:47 intensity: (8:27 @2) + (23:42 @3) + (29:38 @4) 10.9 km (5:40 / km)
shoes: Inov 212 (blue)

Tio training. Ran a gaffled course against Börje. We were very similar, had a good chat about the forest on the "warm down"
4 PM

O - Training 18:18 [2] 2.1 km (8:43 / km)
shoes: Inov 212 (blue)

Map jog on more Tio relevant stuff.

Wednesday May 6, 2015 #

12 PM

O - Training 1:02:00 [3] 9.1 km (6:49 / km)
ahr:139 shoes: Inov 212 (blue)

Mix of corridor training and compass training to start with (went well, confident, ahead), then into some normal orienteering spending the time to select good features (good) while trying to run at a higher pace. Ran into an elk.

Run 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov 212 (blue)

Tuesday May 5, 2015 #

11 AM

Run 1:36:13 intensity: (59:03 @3) + (27:00 @4) + (10:10 @5) 21.4 km (4:30 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Eddie's session with Scott. Felt good, tired afterwards

Monday May 4, 2015 #

11 AM

O - Training 1:01:35 [2] 8.2 km (7:31 / km)
shoes: X-Talon (Alicante)

Corridor O from East from Tveta. Vegetation dodge on the map but I was awesome and dealt with it

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