Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Feb 10, 2019:

activity

time

miles

Cycling

4:30:00

Run

3:14:10

23.24

(8:21)

37.4

(5:11)

Ski - Classic

1:20:00

Warm up /down

45:00

1.8

(24:58)

2.9

(15:31)

O - Race

30:59

4.16

(7:27)

6.7

(4:37)

19c

Cross Country

27:39

4.97

(5:34)

8.0

(3:27)

Total

10:47:48

34.18

55.0

19c

2:07

0:00

» now

Sunday Feb 10, 2019 #

8 AM

Cycling 20:00 [1]

"Morning jog"

12 PM

O - Race 30:59 *** 6.7 km (4:37 / km)
ahr:174 max:185 19c

Would have been pretty long odds on my first orienteering session of the year being in the UK, but here we are. Middle distance as well, which I wasn't aware we "did" in the UK because it doesn't offer "value for money", but personally this area was a good size and type for this style.

My skills were alright, a bit sloppy compass wise in a couple of sections and got a bit behind myself later on. Should really have stuck under 30 today, ah well, a solid first outing and a good place to start from.

Run 27:00 [2] 4.3 km (6:17 / km)

Pre/mostly post

Warm up /down 35:00 [1] 2.6 km (13:28 / km)
shoes: AG1B

Lots of mobility and easy jogging first, then strides etc.

Saturday Feb 9, 2019 #

8 AM

Cycling 20:00 [1]

3 PM

Cross Country 27:39 [5] 8.0 km (3:27 / km)
ahr:181 max:187 shoes: Inov8 225

Surrey League Cross Country
A bit of a confirmation that I might not be quite in running shape at the moment, although I was significantly quicker than anyone around me in the stuff that resembled most closely a thick Scandinavian marsh.

C • Running shape 7

Run 30:10 [2] 5.2 km (5:48 / km)
ahr:132 max:154 shoes: AG1B

Warm up /down 10:00 [1] 0.3 km (33:20 / km)

6 PM

Cycling 20:00 [1]

Leg spin