Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Cycling	7	6:20:00
O - Night	7	6:04:00	33.9	(10:44)	54.56	(6:40)	915
Run	10	4:37:04	30.05	(9:13)	48.36	(5:44)
Warm up /down	12	3:43:00	4.72		7.6
Core Stability	7	3:30:00
O - Training	4	3:28:19	16.18	(12:52)	26.04	(8:00)	500
O - Sprint Training	2	47:05	6.03	(7:49)	9.7	(4:51)
Terrain Running	1	36:30	3.15	(11:35)	5.07	(7:12)	587
O - Race	1	30:40	3.85	(7:58)	6.2	(4:57)
O - Sprint Race	2	29:03	4.3	(6:45)	6.92	(4:12)
Total	35	30:05:41	102.18		164.45		2002

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Tuesday Apr 30, 2013 #

5 PM

O - Training 49:08 [3] 7.43 km (6:37 / km) +500m 4:57 / km
shoes: VJ Bold

Casual orienteering out in the forest west of Tveta. Felt pretty good and was stable

Warm up /down 10:00 [2] 1.1 km (9:05 / km)

Monday Apr 29, 2013 #

2 PM

Terrain Running 36:30 [3] 5.07 km (7:12 / km) +587m 4:34 / km
shoes: VJ Bold

Testing out the new shoes

Core Stability 30:00 [1]

Sunday Apr 28, 2013 #

2 PM

Run 48:27 [3] 9.51 km (5:06 / km)
shoes: Asics Hypers B&G

Got my calves out on show for the first time this year. Feeling a bit battered at the end of this week, taken plenty of damage from the various orienteering sessions this week. However, things held up alright on this run (including the L calf)

Friday Apr 26, 2013 #

Event: Stigtomtakavlen

11 PM

O - Night 39:20 [5] 6.99 km (5:38 / km)
shoes: X-Talons 212

Stigtomtakvalen. 3rd leg (of 3) at night.
Erik set me off with about a 2 minute (ish) lead and I managed to lose this already by the 3rd control. Ran a bit better, and then a bit worse after that. Eventually, managed to get home still in first place but only just in front of Järla who caught 4min on me.

My compass was poor, my interpretation of the contours was poor, my vegetation interpretation was also poor (although I think some Swedish mapping was a bit to blame for this part). I was nervous but now that is out of the way I think I will be more confident next time.

C • Swedish veg and Swedish con... 2

Thursday Apr 25, 2013 #

6 PM

O - Training 37:00 [4] 3.75 km (9:52 / km)
shoes: X-Talons 212

Pairs intervals with Josh (2 controls, swap on the road). Nice a relaxed straightforward training.

Warm up /down 25:00 [2] 2.5 km (10:00 / km)

Wednesday Apr 24, 2013 #

8 PM

O - Night 57:39 [5] 10.88 km (5:18 / km) +915m 3:44 / km
shoes: X-Talons 212

10milarepet. A 2 leg day/night relay designed for 10mila training.
I ran 2nd leg (night).

I ran well. I took safe routes and was not afraid to take my time when I needed to. It wasnt overly difficult but there were places to make mistakes. I was a bit hesitant into the 2nd control where I could not quite make sense of the shapes on top of the hill. I missed the 15th where I misread the contours and overshot losing around 45s. I ran pretty much alone for the entire course and I am really pleased.

Gustav ran the fastest time on 2nd leg: 55.43

C • well done! 2

Warm up /down 40:00 [2]

Up and Down

Tuesday Apr 23, 2013 #

9 AM

Cycling 30:00 [3]

Went to Sätra. Nobody else... so jumped on the bike

Cycling 30:00 [4]

and did 6 x 4 on 1 off

Run 13:22 [3] 2.62 km (5:06 / km)
shoes: Asics Hypers

8 PM

Core Stability 30:00 [1]

Monday Apr 22, 2013 #

6 PM

Run 30:17 [3] 5.32 km (5:42 / km)
shoes: Asics Hypers B&G

Warming down from the final (24 hours later)

Sunday Apr 21, 2013 #

Event: British Middle Championships 2013

9 AM

Run 15:30 [3] 2.5 km (6:12 / km)
shoes: Asics Hypers

Morning jog with a reduced group

1 PM

O - Sprint Race 14:59 [5] 3.2 km (4:41 / km)
shoes: X-Talons 212

SM Sprint Final 13th.
Well yesterdays win put me off 2nd last which was pretty cool, going to take a while to pull this can of start time off again. All part of the training.

I ran a pretty good race, I made a stupid mistake where I lost somwhere around 18s. I hesitated a bit in a couple of other places and got some of the routechoices wrong. However, I am still quite satisfied with my performance but I am disappointed to be 13th.

From the splits it looks like I just didnt really get going until halfway and by that time I had lost 30s on the leaders. Maybe I need to think a bit more about my warm up for sprint races

C • good work 3

Warm up /down 35:00 [2]

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013

10 AM

Run 20:33 [3] 3.18 km (6:28 / km)
shoes: Asics Hypers

Easy morning jog with the boys. Glorious sunshine

5 PM

O - Sprint Race 14:04 [5] 3.72 km (3:47 / km)
shoes: X-Talons 212

SM Sprint Qual.
Made a bit of a mess of the first control but then relaxed and ran pretty well afterwards. Some small hesitations for the longer routchoices but nothing really stupid. Got some routes wrong but that is quite easy in this type of terrain. Won my heat (on the run in) so pretty happy

Warm up /down 35:00 [2]

Friday Apr 19, 2013 #

Note

Travelling to SM (Gothenburg)

Thursday Apr 18, 2013 #

Event: SM Natt/Sprint

8 PM

O - Night 55:24 [3] 7.58 km (7:19 / km)
shoes: X-Talons 212

More night training. North of Stockholm and barely any snow. Fantastic. Orienteering took a while to catch up with my distance judgement.

Wednesday Apr 17, 2013 #

8 PM

O - Night 50:44 [3] 6.08 km (8:21 / km)
shoes: X-Talons 212

Ågesta. Who would have thought that there would have been so much water in the forest once the snow started to melt, what a mystery.

Run 12:00 [3] 1.77 km (6:46 / km)
shoes: X-Talons 212

Tuesday Apr 16, 2013 #

9 AM

Run 12:11 [3] 2.6 km (4:41 / km)
shoes: Asics Hypers B&G

Run 25:00 [3] 4.05 km (6:10 / km)
shoes: Asics Hypers B&G

Run 20:00 [4] 3.0 km (6:40 / km)
shoes: Asics Hypers B&G

7 x 400m (easy pace to adjust to the track and running quick again), 68-71s some mix of accelerations and floats in the last 2. Felt a bit heavy today.

Monday Apr 15, 2013 #

4 PM

Cycling 1:00:00 [2]

Gym with John

Sunday Apr 14, 2013 #

10 AM

O - Sprint Training 17:05 [5] 4.2 km (4:04 / km)
shoes: X-Talons 212

DM Sprint Stockholm from 2012. Relevant for Gothenburg. Snow in the woods and on the grass but the paths are clear (but turning corners on the gravel is not so good). Ran well after the start kite, not sure I got all the best lines but I felt quite in control. Legs felt much better than on Thursday.

Jonas was fastest today in 16.33

Run 34:00 [3] 5.4 km (6:18 / km)
shoes: X-Talons 212

Warm up /down 5:00 [2]

Saturday Apr 13, 2013 #

1 PM

Core Stability 30:00 [1]

Friday Apr 12, 2013 #

8 PM

Run 32:03 [3] 6.2 km (5:10 / km)
shoes: X-Talons 212

O - Night 24:59 [3] 3.07 km (8:08 / km)
shoes: X-Talons 212

Thursday Apr 11, 2013 #

10 AM

O - Sprint Training 30:00 [4] 5.5 km (5:27 / km)
shoes: Asics Hypers

4 x sprint intervals (with Jonas, Andreu, Rickard)
New fences on the map (and forbidden areas) for added complexity. I ran okay, not especially fast but got caught out by the navigation sometimes. Good training.

Warm up /down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Hypers

1 PM

Cycling 35:00 [2]

In Grondal

8 PM

Core Stability 30:00 [1]

Wednesday Apr 10, 2013 #

9 PM

O - Night 1:12:13 [4] 10.0 km (7:13 / km)
shoes: Icebug Spirit II

Night Relay training.
Dice start intervals x 1, mass start x 1.
Ran well apart from 2 bad misses. 1 x lack of confidence in myself (whole group further left, decided they were correct), 1 x parallel error (caused by not looking around enough) (poor contour interpretation then failed to sort me out and relocate quickly afterwards). Other than this was generally good, felt quite strong in the terrain, my compass was reasonably accurate.

Warm up /down 7:00 [2]

Tuesday Apr 9, 2013 #

12 PM

Cycling 1:05:00 [2]

6 PM

Core Stability 30:00 [1]

Monday Apr 8, 2013 #

4 PM

Cycling 1:00:00 [2]

Sunday Apr 7, 2013 #

Event: Kolmårdskaveln

10 AM

O - Training 1:01:30 [3] 8.2 km (7:30 / km)
shoes: Icebug Spirit II

Dice start orienteering training.
Sticking to my own pace to make sure I focussed on doing the basics right. Orienteered alright, a couple of curves near the controls and some small misses in the circle.

Warm up /down 7:00 [2]

3 PM

O - Training 1:00:41 [3] 6.66 km (9:07 / km)
shoes: Icebug Spirit II

After a small issue with the first control (managing to convince myself I had run significantly further) orienteered really well. Folding my map "like a girl" allowed me to use my compass properly which gave me good direction which allowed me to pick up the right features. Bit of solid compass running at the end which was accurate. Also good physical training. And it snowed today (a bit)

Warm up /down 7:00 [2] 1.0 km (7:00 / km)
shoes: Icebug Spirit II

C • Folded you map like a girl!? 3

Saturday Apr 6, 2013 #

Core Stability 30:00 [1]

Friday Apr 5, 2013 #

11 AM

Cycling 40:00 [2]

8 PM

O - Night 1:03:41 [4] 9.96 km (6:24 / km)
shoes: Icebug Spirit II

Night training with the guys. High pace.
Good to get back into this stuff. Poor compass and map folding, focussing too much on keeping up at first rather than navigating properly. Good when I could read detail the whole way to the control.

Warm up /down 7:00 [2]

Thursday Apr 4, 2013 #

5 PM

Cycling 1:00:00 [2]

Wednesday Apr 3, 2013 #

5 PM

Run 13:41 [3] 2.2 km (6:13 / km)
shoes: Cumulus 14

Core Stability 30:00 [1]

Tuesday Apr 2, 2013 #

Note
(rest day)

Flying from home to home

Monday Apr 1, 2013 #

11 AM

O - Race 30:40 [5] 6.2 km (4:57 / km)
shoes: X-Talons 212

JK Relay. Ran a clean race, happy with my direction and control. Made one routechoice error near the end and consequently could not quite get close enough to Peter. Still, a good training experience and a good result for South London. 6th place is certainly the highest we have been (since anybody can remember) and I am sure we would have taken it before the race started.

C • weren't you guys 4th at the... 2

Warm up /down 25:00 [2]

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