Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Feb 22, 2009:

activity

time

miles

Run

1:47:30

12.29

(8:45)

19.78

(5:26)

100

O - Training

1:46:19

12.61

(8:26)

20.3

(5:14)

46 /

57c

80%

TASS S&C

1:30:00

Core Stability

1:10:00

Gym

40:00

General Fitness

30:00

Cycling

28:00

5.63

(12.1/h)

9.06

(19.4/h)

Total

7:51:49

30.53

49.14

100

46 /

57c

80%

2:27

0:00

» now

Sunday Feb 22, 2009 #

Event: Burnham Beeches National Event

O - Training race 1:08:15 [5] *** 12.3 km (5:33 / km)
spiked:20/28c shoes: Walsh PB Trainer 1

So Interland. Breakfast was rubbish, no real food at all.
Was really good around the first loop 1 - 8, lost a little time on 3.
9 and 10 were difficult controls and I didn't take enough care to plan and execute on them. Got 9 fine but lost time on 10. Took a bad route out of 10 which was because I wasn't aggressive enough. This was the start of a little bad patch, 12 lost time looking on the wrong side of the re-enterant, 13 lost time looking in the middle and not on the side, 15 lost time through being a fool and 16 lost time by not reading the map properly.
Finished strongly though, regained concentration and focus, dropped a little to 26 but not enough to cause a real error.
Feels good to be running well at the moment.
TL: 3 min ish

Looked at my GPS trace.. seem to be flowing really well

MFCC - Splits

Saturday Feb 21, 2009 #

Event: Saucony English National Cross Country Championships 2009

Event: JOK Chasing Sprint

Event: Interland

O - Training race 19:14 [5] *** 3.9 km (4:56 / km)
spiked:12/13c shoes: Walsh PB Trainer 1

Prologue.
Set off far to fast without concentrating and paid the price. However, refocused and lost hardly any time during the rest of the course. Good to be running fast and clean.

O - Training race 18:50 [5] *** 4.1 km (4:36 / km)
spiked:14/16c shoes: Walsh PB Trainer 1

Chase.
Nice group running, smashed my back and it did really hurt so the moaning was justified. Lost time on 7, knew what we were doing then just forgot my technique and ability to think on my own. Took at straight route to 9 and got at the front, held the lead and increased it. Pleased.

MO Final - Splits

MO Prologue - Splits

Friday Feb 20, 2009 #

General Fitness 30:00 [1]

Thursday Feb 19, 2009 #

TASS S&C 1:30:00 [2]

Nice warm up drills. Could not get the left leg exercises co-ordinated properly which made me feel a little silly. Session was good, felt a little weak on the squats but still raised the weight and the technique held. Good stretch at the end.

Cycling 28:00 [2] 9.06 km (19.4 kph)

Stupid traffic

Wednesday Feb 18, 2009 #

Core Stability 40:00 [2]

Feeling stiff in the legs.

Tuesday Feb 17, 2009 #

Gym 40:00 [1]

Down with Rowman and Harry to Pools on the Park. Gym, stretch, swim, sauna, jacuzzi. All fantastic.

Run warm up/down 24:39 [2] 4.29 km (5:45 / km)
ahr:145 max:177 shoes: Asics

Warm up run.

Run warm up/down 14:04 [1] 0.57 km (24:41 / km)
shoes: Asics

Warm up drills.

Run intervals 16:32 [5] 4.29 km (3:51 / km)
ahr:175 max:192 shoes: Asics

2 x 7 min [2]

Took a while to get going on the first rep but felt really good on the way back, so much so that I over ran it.

Run hills 14:43 [5] 3.21 km (4:35 / km) +100m 3:58 / km
ahr:175 max:193 shoes: Asics

3 Ham Cross Hills, Minute rest, 3 Ham Cross Hills.
Pushed really hard with Phil K all the way. Shattered.

Run intervals 11:03 [5] 2.67 km (4:08 / km)
ahr:173 max:183 shoes: Asics

2 x 5 min [2]
Worked hard but just couldn't push myself any harder.
Felt the hip a little at the end of the first rep and through the second rep.

Run intervals 2:00 [5] 0.77 km (2:36 / km)
shoes: Asics

4 x 30 sec

Run 24:29 [2] 3.98 km (6:09 / km)
ahr:149 max:183 shoes: Asics

Long struggle home.

Monday Feb 16, 2009 #

Core Stability 30:00 [1]

Decided to rest my knee today, also to make sure I was fully recovered.

« Earlier | Later »