Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jul 6, 2021:

activity

time

miles

Run

1:49:34

11.56

(9:29)

18.6

(5:53)

Run(a)

1:43:01

13.55

(7:36)

21.8

(4:44)

Warm up /down

1:30:30

5.97

(15:10)

9.6

(9:26)

O - Race

1:22:48

6.59

(12:34)

10.6

(7:49)

41c

O - Training

46:50

2.24

(20:56)

3.6

(13:01)

19c

O - Sprint Race

15:43

2.67

(5:53)

4.3

(3:39)

23c

O - Sprint Training

9:43

1.12

(8:41)

1.8

(5:24)

12c

Total

7:38:09

43.68

(10:29)

70.3

(6:31)

95c

2:44

0:00

» now

Tuesday Jul 6, 2021 #

9 AM

Warm up /down 31:07 [1] 2.4 km (12:58 / km)

10 AM

Run 11:00 [1] 1.5 km (7:20 / km)

O - Race 33:42 [4] *** 4.5 km (7:29 / km)
17c shoes: Nvii F1(b2)

Middle Qualification
Just not really on it from the start so was slow and technically poor. Managed to get it together in the middle section for a bit but lost it again towards the end. Pretty sure everybody felt terrible with the early start

6 PM

Warm up /down 28:45 [1] 3.2 km (8:59 / km)

MF WU

Run 11:00 [1] 1.5 km (7:20 / km)

O - Race 49:06 [5] *** 6.1 km (8:03 / km)
24c shoes: Nvii F1CL(o2)

WOC Middle
Did try and have a proper go at this, missed early and then didn't get back into the race vibes. Constantly off balance and under prepared for the challenges that the course and the terrain had in store for me

Middle F MEN - Splits

Monday Jul 5, 2021 #

9 AM

Run 21:54 [2] 4.0 km (5:29 / km)
ahr:127 max:144 shoes: SauKN6

Morning jog around the hill

8 PM

Run(a) 28:16 [2] 5.8 km (4:52 / km)
ahr:128 max:140 shoes: SauKN(fl)

Evening jog (late day with travel and various things)

Sunday Jul 4, 2021 #

10 AM

Run(a) 22:12 [2] 4.2 km (5:17 / km)
ahr:128 max:154 shoes: SauKN6

Railway track path with Emil and Peter

6 PM

Warm up /down 30:38 [1] 4.0 km (7:40 / km)
shoes: SauKN(fl)

Jogging etc

O - Sprint Race 15:43 [5] *** 4.3 km (3:39 / km)
23c shoes: Nvii XXC 1

WOC Sprint relay
Chased the group, tried to get in charge, ended up on my own and convinced I had missed a control, lost some control and made a few mistakes, got tired, just about held it together

Saturday Jul 3, 2021 #

5 PM

Run(a) 31:43 [2] 7.2 km (4:24 / km)
ahr:139 max:162 shoes: SauKN(fl)

Easy as flat as possible with some strides

Struggled with pain under the heel last few days (since hills)

Friday Jul 2, 2021 #

5 PM

Run(a) 20:50 [2] 4.6 km (4:32 / km)
ahr:135 max:161 shoes: SauKN(fl)

Easy with Tim + stride

O - Sprint Training 9:43 [2] *** 1.8 km (5:24 / km)
ahr:140 max:151 12c shoes: SauKN(fl)

Tech model sprint race

Thursday Jul 1, 2021 #

6 PM

Run 46:40 8.8 km (5:18 / km)
ahr:149 max:179 shoes: SauKN(fl)

Bit of predictable faff with covid testing so not the ideal session but got some hard running done as planned

Wednesday Jun 30, 2021 #

3 PM

O - Training 46:50 [2] *** 3.6 km (13:01 / km)
ahr:127 max:152 19c shoes: Nvii F1(b2)

Middle model

Run 19:00 [1] 2.8 km (6:47 / km)
shoes: Nvii F1(b2)

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