Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 27, 2016:

activity

time

miles

Run

3:41:03

30.45

(7:16)

49.0

(4:31)

O - Race

2:22:10

17.09

(8:19)

27.5

(5:10)

Warm up /down

1:22:33

4.91

(16:49)

7.9

(10:27)

O - Sprint Race

14:59

2.49

(6:02)

4.0

(3:45)

Total

7:40:45

54.93

(8:23)

88.4

(5:13)

2:40

0:00

» now

Sunday Mar 27, 2016 #

8 AM

Run 6:43 [2] 1.7 km (3:57 / km)
shoes: Mizuno Enigma 4 Aus

Morning Jog

2 PM

O - Race 1:49:30 [5] 22.2 km (4:56 / km)
shoes: Inov 212 (blue)

JK Long
Well that was fairly epic.
Lost some time in the first loop (2 min maybe), caught in the hail going towards 8 which was fairly unpleasant, the hail turned to snow (improvement) I guess somewhere near 10, once it had stopped I tried to push on again but I was suffering in the cold. Mix of dehydration and tiredness I think, started to suffer quite badly on the way into the spectator and struggled round the last loop. No big misses after the first couple but multiple small misses in the circle.

C • Missing Oz? 2

Warm up /down 19:44 [2] 2.0 km (9:52 / km)
shoes: Inov 212 (blue)

Warm down and rescue

Warm up /down 25:00 [2] 2.0 km (12:30 / km)
shoes: Inov 212 (blue)

Warm up

Saturday Mar 26, 2016 #

9 AM

Run 9:51 [2] 1.8 km (5:28 / km)
shoes: Mizuno Enigma 4 Aus

Morning jog

1 PM

Warm up /down 27:49 [2] 2.9 km (9:36 / km)
ahr:123 max:165 shoes: Inov 212 (blue)

Warm up

O - Race 32:40 [5] 5.3 km (6:10 / km)
ahr:181 max:188 shoes: Inov 212 (blue)

JK Middle Distance
A pretty stable race, I took safer routes in a lot of places rather than taking risks, faffed about in a few places, and lost a noticeable amount of time once.
Felt like I worked pretty hard, coped better than expected with the terrain but could tell I was suffering a bit on the softer ground.

Run 33:11 [2] 4.9 km (6:46 / km)
ahr:132 shoes: Inov 212 (blue)

Warm down

Friday Mar 25, 2016 #

Event: JK 2016

1 PM

O - Sprint Race 14:59 [5] 4.0 km (3:45 / km)
shoes: Asics Hyperspeed

JK Sprint
Missed opportunities to reduce the distance I ran on several occasions which was disappointing, probably a lack of exposure to the sneaky British sprint style.

Run 26:44 [2] 7.0 km (3:49 / km)
shoes: Mizuno Enigma 4 Aus

Warm up and down

Warm up /down 10:00 [1] 1.0 km (10:00 / km)

Thursday Mar 24, 2016 #

11 AM

Run 49:30 11.8 km (4:12 / km)
ahr:149 shoes: Asics Hyper 33 (2) Blue

Out to check on the "rewilded" brook in the park. David Attenborough approves of the scheme so you know it must be good.

Tuesday Mar 22, 2016 #

9 AM

Run 17:36 [2] 3.7 km (4:45 / km)
ahr:134 max:150 shoes: Asics Hyper 33 (2) Blue

Pre breakfast jog, getting out in the sunlight to try and fix the jet lag

4 PM

Run 31:24 [3] 7.3 km (4:18 / km)
ahr:144 max:159 shoes: Mizuno Wave Aus

Evening sunshine

Monday Mar 21, 2016 #

4 PM

Run 46:04 [3] 10.8 km (4:16 / km)
ahr:139 max:160 shoes: Mizuno Enigma 4 Aus

Back in the Old Country

« Earlier | Later »