Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Sep 13, 2020:

activity

time

miles

Run

4:53:06

32.31

(9:04)

52.0

(5:38)

O - Race

1:40:33

11.06

(9:05)

17.8

(5:39)

57c

Run(a)

1:06:55

8.45

(7:55)

13.6

(4:55)

Warm up /down

52:00

2.24

(23:15)

3.6

(14:27)

Total

8:32:34

54.06

(9:29)

87.0

(5:53)

57c

averages - weight:72.2kg

1:36

0:00

» now

Sunday Sep 13, 2020 #

8 AM

Run(a) 15:45 [2] 3.6 km (4:23 / km)
shoes: SauKN6

11 AM

Run 10:00 [2] 2.0 km (5:00 / km)
shoes: Nvii F1(Crazy)1

Warm up /down 25:00 [1] 1.8 km (13:53 / km)
shoes: Nvii F1(Crazy)1

O - Race 37:36 [5] *** 6.9 km (5:27 / km)
22c shoes: Nvii F1(Crazy)1

Norwegian relay champs. 5th place.
Ran the first leg this year, something which is always a lot of fun but actually something I have not done for a while.

The race went OK, I could have been better in a couple of places but I was never that bad (a couple of 10-15s). Got the lead group down to 11 teams I think, but actually most of that was done by the first forking.

Simen and Jo ran the next legs, and not to put words in their mouth I guess they both ran good/decent but not brilliant. It felt like we needed someone to have a brilliant race in order to take the win today.

Freidig won in a sprint with Halden, we were in the group a minute behind containing spots 3 to 6

12 PM

Run 7:53 [1] 1.3 km (6:04 / km)
shoes: Nvii F1(Crazy)1

Saturday Sep 12, 2020 #

8 AM

Run(a) 17:19 [2] 3.9 km (4:26 / km)
shoes: SauKN6

Morning jog

1 PM

Run 15:00 [2] 2.5 km (6:00 / km)
shoes: Nvii F1(Crazy)1

Warm up /down 10:00 [1] 1.0 km (10:00 / km)
shoes: Nvii F1(Crazy)1

O - Race 39:20 [5] *** 6.8 km (5:47 / km)
22c shoes: Nvii F1(Crazy)1

Norwegian Middle champs. 14th +2.30(ish) to Håvard Sandstad Eidsmo

After going through the qualification results decided that I needed to change how I orienteered today, accepting higher risk for greater speed. This ended up, as was possible, with more mistakes. Most frustratingly at the 3rd control where I stopped 1 gully early and turned back losing between 60-75 seconds. The rest of the mistakes were minimal, whereas the route choice / execution mistakes were still there (trouble with slopes and whether to run in or out of marshes), but there were still good elements and good elements that I have never done before. Food for thought.

Run 13:52 [2] 2.4 km (5:47 / km)
shoes: Nvii F1(Crazy)1

warm down

Friday Sep 11, 2020 #

3 PM

Run 21:30 [2] 3.7 km (5:49 / km)
shoes: Nvii F1(t2)

Warm up /down 17:00 [1] 0.8 km (21:15 / km)
shoes: Nvii F1(t2)

O - Race 23:37 [5] *** 4.1 km (5:46 / km)
13c shoes: Nvii F1(t2)

Norwegian Champs Middle Qualification

Qualified in 3rd, 90seconds (+ change) behind Emil Granqvist. Bit of a scary moment when Emil almost caught me at the 10th control, pushed hard on the final couple but luckily Emil was flying so I made it through comfortably.

Run 10:01 [2] 1.8 km (5:34 / km)
shoes: SauKN6

W. Henry

Thursday Sep 10, 2020 #

8 AM

Run 29:29 [2] 5.5 km (5:22 / km)
weight:72kg shoes: SauIT

4 PM

Run(a) 33:51 [2] 6.1 km (5:33 / km)
shoes: SauKN6

Jog w. Simen

Wednesday Sep 9, 2020 #

6 PM

Run 59:31 [2] 10.1 km (5:54 / km)
weight:72.5kg shoes: SauIR

Easy loop south side

Tuesday Sep 8, 2020 #

4 PM

Run 48:53 9.4 km (5:12 / km)
weight:72.4kg shoes: SauKN

On the paths on the north side.

Monday Sep 7, 2020 #

5 PM

Run 1:16:57 [2] 13.3 km (5:47 / km)
weight:72kg shoes: S1

Towards the golf ball then a new path to get near Hauktjern where I went on the "dangerous" path, risk of falling rather than nudists.

Spotted my favourite weirdos at the end of the run, a group of middle age men who walk up the hill with ski poles (nordic walking style) then run down in (carrying the poles)

C • sounds continental 2

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