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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ruben Razzetti

In the 7 days ending May 19:

activity # timemileskm+mload
  Orienteering3 2:27:26 11.79(12:30) 18.98(7:46) 588127.6
  S+C2 1:40:4910.1
  Running - Fell3 1:00:03 4.93(12:11) 7.93(7:34) 35715.7
  Running - Road1 19:28 1.72(11:19) 2.77(7:02) 15.4
  Total6 5:27:46 18.44 29.68 946158.8
  [1-5]6 5:20:03

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Sunday May 19 #

12 PM

Running - Fell 8:02 intensity: (51 @0) + (21 @1) + (5:08 @2) + (1:42 @3) 0.88 km (9:06 / km) +58m 6:51 / km
ahr:144 max:160

Orienteering 47:18 intensity: (2:12 @0) + (54 @1) + (37 @2) + (24 @3) + (8:57 @4) + (34:14 @5) 6.05 km (7:49 / km) +193m 6:44 / km
ahr:183 max:197

Colnes Drive Middle.

A poor run navigationally with some bigger mistakes (2 40s) and overall scrappiness. Also, I just couldn't run properly. Really struggled on the steep hills and took ages to move up them. I didn't have the strength to just push over the terrain, instead being pushed around by the terrain and doing some micro bananas.

Improvements to be made physically over the coming few months before september

Saturday May 18 #

12 PM

Running - Fell 7:25 intensity: (5 @0) + (11 @1) + (3:13 @2) + (3:56 @3) 0.96 km (7:43 / km) +39m 6:24 / km
ahr:153 max:165

WU to much in zone 3

Orienteering 1:05:11 intensity: (1:55 @0) + (39 @1) + (15 @2) + (21 @3) + (30:30 @4) + (31:31 @5) 7.44 km (8:46 / km) +295m 7:19 / km
ahr:181 max:195

A bit to far and to hot for me today so decided not to go and do the second loop in the open area as basically a repeat of what we’d already done in the other direction. Annoyed I didn’t finish it, but wanted to make sure I don’t over do it too soon. Nav was a bit scrappy and not in control the entire time. Route to 8 was so shit, because I didn’t pick one, so walked/jogged avoiding hills but knew where I was. Decided to just enjoy the forest bits but then made a mistake and pissed me off again.

Thursday May 16 #

5 PM

S+C 45:49 [1]
ahr:86 max:150

Doing different sessions each time now instead of just repeating the same one to try and avoid imbalances.

Suffering in a hot room

15x Ankle x2 (Both ways)
15x Calf Raises x2
15x SL Calf Raises x2
20x Glute Bridge x2
40x 90/90s
15x Squat x2
15x Bulgarian x2

10x Press Up x2
15x Leg lifts
20x Curls

Wednesday May 15 #

5 PM

Running - Road 6:07 intensity: (17 @0) + (1:20 @1) + (4:30 @2) 0.94 km (6:28 / km)
ahr:139 max:153

Orienteering 34:57 intensity: (10 @0) + (8 @1) + (7 @2) + (26 @3) + (3:00 @4) + (31:06 @5) 5.48 km (6:22 / km) +99m 5:51 / km
ahr:189 max:197

Battleaxe 2
So much fun. Lovely area.

Very good orienteering in the first two-thirds. There were a few sections where I lost control slightly and a small miss on 3 as maybe not used to 2.5m contours and misread some things. Fitness side was a problem for the last third as really struggled to just have the oomph I had early on in the course. Almost wanting the course to be a little shorter. Got caught up in lactate and made some small direction errors coming out of 12 and 13. Then a big mistake on 16 as completely misread the map and wasted 30s.

Overall, really nice to be back after two and a half weeks off. Pleased that it was a good run for the most part and really loved to just be out doing some fast accurate orienteering in a detailed area. Reminding me of how much fun it is to do some proper orienteering.

Looking forward to this weekend

WD with Joe, and Joe who was warming up

Running - Road 13:21 intensity: (1:48 @1) + (10:11 @2) + (1:22 @3) 1.82 km (7:19 / km) +1m 7:18 / km
ahr:144 max:157

Tuesday May 14 #

3 PM

Running - Fell 44:36 intensity: (2:13 @0) + (15:21 @1) + (23:31 @2) + (3:31 @3) 6.09 km (7:19 / km) +261m 6:02 / km
ahr:139 max:164

Easy 45 minutes. Felt very stiff at the start got a little better as I went on. Not much activity in the shin, which is good. Some stoping to walking when I slightly felt it but very happy with where it is.

Good to back running, finally some orienteering again tomorrow.

Monday May 13 #

S+C 55:00 [1]

Back to it with some strength stuff.

20x Foot flex x2
20x Ankle movement x2
20x Static ankle resistance x2
15x Calf raise x2
15x SL Calf Raise x2
20x Leg bring-ins x2
20x Leg raises x2

20x Curl
15x Lateral Raise
10x Press Up x2
15x Crunches x2

Knee did not like the static ankle stuff so I will have to find an exercise that likes it.

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