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Training Log Archive: Ralph

In the 7 days ending Sep 2, 2018:

activity

time

miles

O - Race

3:16:10

20.82

(9:25)

33.5

(5:51)

64c

Warm up /down

2:59:20

13.05

(13:45)

21.0

(8:32)

Run

1:31:18

11.18

(8:10)

18.0

(5:04)

O - Training

40:27

3.48

(11:37)

5.6

(7:13)

14c

Total

8:27:15

48.53

(10:27)

78.1

(6:30)

78c

averages - sleep:8.3 rhr:8 weight:71.6kg

2:27

0:00

» now

Sunday Sep 2, 2018 #

12 PM

Warm up /down 45:00 [2] 4.6 km (9:47 / km)
rhr:8 slept:7.0 shoes: VJ Bold 2018

35 pre, 10 after

O - Race 40:00 [5] *** 6.8 km (5:53 / km)
15c shoes: VJ Bold 2018

Relay
Went out with Kyburz (and friends), and we ran together. We did, like most of my orienteering this weekend, decent but with a few too many mistakes, notably on the first (group troubles), the third (my fault). Then I managed to totally take myself out of the fight with a wonderful mistake on the 10th. This lead to a fairly painful chase home where I just managed to catch and pass the group that I had been with, minus of course the aforementioned superstar.

C • Austrians 2

Saturday Sep 1, 2018 #

10 AM

Warm up /down 44:00 [2] 6.2 km (7:06 / km)
rhr:5 slept:8.0 shoes: VJ Sarva 2017

31 pre, good about of orienteering on the warm up map
13 after

O - Race 23:00 [5] *** 4.1 km (5:37 / km)
14c shoes: VJ Sarva 2017

Prologue
Decent again, but some small swings costing vital seconds. I did smash the round route to 11 though, so that was nice.

6 PM

Warm up /down 36:20 [2] 4.1 km (8:52 / km)
shoes: VJ Bold 2018

26 pre (bit short, bit more non GPS), 10 after

O - Race 44:10 [5] *** 8.0 km (5:31 / km)
19c shoes: VJ Bold 2018

Pursuit

Friday Aug 31, 2018 #

12 PM

O - Race 1:29:00 [5] *** 14.6 km (6:06 / km)
16c rhr:10 slept:8.75 shoes: VJ Bold 2018

World Cup 3 "short" long

I thought this was going really well, I felt aggressive in the terrain, I was catching good guys. I knew I had not done the best orienteering on the long legs, and some other places. But I was nevertheless disappointed to end up in 10th when I finished, and then 11 minutes behind Gustav.

As always there are good bits hiding in amongst the total. And the forest was gorgeous, weather (and ability of the meteorologists) less so.

Might be the longest race of the year done.

Warm up /down 36:00 [2] 4.4 km (8:11 / km)
shoes: VJ Bold 2018

27 pre, 9 after.