Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 18, 2017:

activity

time

miles

Run

4:00:40

28.15

(8:33)

45.3

(5:19)

O - Race

2:30:31

21.19

(7:06)

34.1

(4:25)

88c

Warm up /down

51:25

2.42

(21:13)

3.9

(13:11)

O - Sprint Race

14:13

2.61

(5:27)

4.2

(3:23)

26c

Total

7:36:49

54.37

(8:24)

87.5

(5:13)

114c

averages - sleep:7.8 weight:71.3kg

2:22

0:00

» now

Monday Apr 17, 2017 #

Note
slept:7.25 weight:71.3kg

12 PM

O - Race 30:06 [5] *** 7.0 km (4:18 / km)
ahr:172 max:182 21c shoes: Inov8 225

JK Relay
Flew off the start (without really intending to start super fast), got up to Peter Bray, promptly totally spooned the next control. Damn. Right. Settled down a bit. Passed Mikey Adams looking confused in some green. Then out into the open and could not see any potential targets either in front or behind. Got no feedback through the spectator on where I was, so after the next long leg I was a bit demotivated when I again could see nobody in front. Slog slog slog up the hill and suddenly, people! Yes, few solid controls, smash up the hill and into 5th place. Probably best ever finish for South London Men at the JK.

Run 27:00 [2] 3.5 km (7:43 / km)
shoes: Inov8 225

Warm up /down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 225

Sunday Apr 16, 2017 #

Note
slept:8.75 weight:71.3kg

8 AM

Run 10:14 [2] 2.1 km (4:52 / km)
ahr:132 max:148

Morning jog/ warm down from yesterday

1 PM

O - Race 1:31:12 [5] *** 20.2 km (4:31 / km)
ahr:170 max:182 40c shoes: Inov8 225

JK Classic - 2nd behind GG by 1.40

Pretty good race, some scrappy bits and maybe a few dubious decisions (going round instead of straight, or the opposite at the wrong time). Only 1 actual very small miss, otherwise a few hesitations but basically fine.

Run 32:36 [2] 5.8 km (5:37 / km)
shoes: Inov8 225

To the start and warm down jog after

Warm up /down 8:25 [2] 0.6 km (14:02 / km)

Saturday Apr 15, 2017 #

Note
slept:8.25 weight:71.9kg

8 AM

Run 13:31 [2] 2.6 km (5:12 / km)
ahr:127 max:144

Morning jog

1 PM

O - Race 29:13 [5] *** 6.9 km (4:14 / km)
ahr:181 max:185 27c shoes: Inov8 225

JK Middle - 1st

Fast. A small wobble

C • Well done #leadingfromthegun 4

Run 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 225

Warm up /down 15:00 [2] 1.1 km (13:38 / km)
shoes: Inov8 225

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering

Note
slept:9.0 weight:70.9kg

8 AM

Run 15:58 [2] 3.4 km (4:42 / km)
ahr:134 max:153

Before breakfast activity

3 PM

O - Sprint Race 14:13 [5] *** 4.2 km (3:23 / km)
ahr:182 max:190 26c shoes: Asics Hyperspeed

JK Sprint - 2nd +20s to Kris

Pretty good. 1 small miss near the end, 1 hesitation/faff checking descriptions for a wall side, 1 wrong route (many 50/50s not sure how many I got right or not). Maybe 10 seconds total gone, but pleased, seemed to be moving alright.