Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 11 days ending May 14, 2018:

activity

time

miles

Run

5:40:58

31.44

(10:51)

50.6

(6:44)

Warm up /down

2:08:55

8.02

(16:05)

12.9

(10:00)

O - Race

1:52:07

10.75

(10:26)

17.3

(6:29)

58c

O - Training

1:08:13

3.67

(18:36)

5.9

(11:34)

18c

O - Sprint Race

30:37

5.1

(6:01)

8.2

(3:44)

45c

O - Sprint Training

10:00

1.24

(8:03)

2.0

(5:00)

Specific Drills

5:00

0.31

(16:06)

0.5

(10:00)

Total

11:35:50

60.52

(11:30)

97.4

(7:09)

121c

averages - sleep:7.9 weight:72.6kg

2:58

0:00

» now

Sunday May 13, 2018 #

10 AM

Run 2:58:25 [2] 25.0 km (7:08 / km)
ahr:128 max:157 shoes: Inov8 225

Went up some mountains.

Saturday May 12, 2018 #

8 AM

Run 20:28 [2] 4.5 km (4:33 / km)
ahr:133 max:155 shoes: AG2B

Jogged with Jones to Italy and back

4 PM

O - Race 41:44 [5] *** 7.6 km (5:29 / km)
ahr:183 max:190 23c shoes: VJ Bold 2018

European champs relay.
Last leg, 5th place.
Disappointed

Went out off the back of NOR, SUI, SUI and in front of FRA, CZE, RUS.

Missed a little bit on 2 which cancelled my advantage. Then chased CZE instead of FRA to the common control 6. Got dropped on the hill up to 12 by CZE and RUS. After the long leg was just behind CZE and couldn't do anything on the last loop.

FRA ran away on the 6th control, CZE and RUS missed on the 15th so I actually started the long leg in front of them, but the took a sub optimal route and was probably not running quite as fast so that enabled CZE to get back up.

Run 17:18 [2] 2.6 km (6:39 / km)
shoes: VJ Bold 2018

The boys took me on a warm down which was nice of them

Warm up /down 41:10 [2] 4.5 km (9:09 / km)
shoes: VJ Bold 2018

Friday May 11, 2018 #

Note
(rest day)

Double trouble

Thursday May 10, 2018 #

Note
(rest day)

Wednesday May 9, 2018 #

11 AM

O - Race 42:33 [5] *** 6.0 km (7:06 / km)
ahr:178 max:185 19c slept:9.0 shoes: VJ Bold 2018

EOC Middle Final.

TLDR: Meh

A big miss on 5 but then sort of ok but never great over the rest of the course.

Run 30:00 [2] 3.1 km (9:41 / km)
shoes: VJ Bold 2018

Warm up /down 19:00 [2] 1.4 km (13:34 / km)
shoes: VJ Bold 2018

Tuesday May 8, 2018 #

10 AM

Run 24:17 [2] 3.3 km (7:22 / km)
slept:9.0 shoes: VJ Bold 2018

Warm up /down 26:45 [2] 1.5 km (17:50 / km)
shoes: VJ Bold 2018

O - Race 27:50 [5] *** 3.7 km (7:31 / km)
ahr:180 max:190 16c shoes: VJ Bold 2018

EOC Middle Q - 13th +2.57

Not a great race but I never lost significant time on any of the controls

Monday May 7, 2018 #

11 AM

O - Training 35:00 [2] *** 3.0 km (11:40 / km)
ahr:123 max:148 8c slept:7.0 shoes: VJ Bold 2018

Model Map

Sunday May 6, 2018 #

10 AM

O - Sprint Race 14:23 [5] *** 3.8 km (3:47 / km)
ahr:185 max:190 18c slept:8.0 shoes: Asics Hyperspeed

Qualification, bit of a miss after the arena passage so got a bit stressed and pushed hard to the end,

Run 21:00 [2] 4.0 km (5:15 / km)
shoes: AG2B

Warm up /down 27:00 [2] 3.7 km (7:18 / km)
shoes: Asics Hyperspeed

5 PM

O - Sprint Race 16:14 [5] *** 4.4 km (3:41 / km)
ahr:184 max:190 27c shoes: Asics Hyperspeed

Final. Kris got a medal.

Run 15:00 [2] 2.5 km (6:00 / km)
shoes: AG2B

Warm up /down 15:00 [2] 1.8 km (8:20 / km)
shoes: Asics Hyperspeed

Saturday May 5, 2018 #

Event: European Orienteering Championships 2018 & World Cup Round 1

10 AM

Run 15:00 [2] 3.0 km (5:00 / km)

O - Sprint Training 10:00 [2] 2.0 km (5:00 / km)

Model map. Thrilling as always

Specific Drills 5:00 [1] 0.5 km (10:00 / km)

Friday May 4, 2018 #

Note
slept:6.5 weight:72.6kg

Travel

5 PM

O - Training 33:13 [2] *** 2.9 km (11:27 / km)
ahr:125 max:151 10c shoes: Inov8 225

Nipped up to the forest just by the accommodation. Found some tapes.

Run 19:30 [2] 2.6 km (7:30 / km)
ahr:124 max:146 shoes: Inov8 225

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