Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Oct 17, 2009:

activity	#	time	miles		km		+m
Run	5	5:24:41	37.71		60.69		623
Warm up /down	4	1:14:23	3.72		5.98
O - Training	1	40:06	5.59	(7:10)	9.0	(4:27)
Circuits	1	36:00
Core Stability	1	25:00
Total	7	8:20:10	47.02		75.67		623

1:57

0:00

» now

Saturday Oct 17, 2009 #

Event: Sprint Training

O - Training (Endcliffe Village) 40:06 [5] 9.0 km (4:27 / km)
shoes: Asics

PRE-BREAKFAST SPRINT TRAINING!

Alright routes, good to be thinking quickly. Made a little mess up "punching the wrong control". Silly boy.

Warm up /down 18:00 [2] 3.0 km (6:00 / km)
shoes: Asics

Between prologue and chase and back home

Mens Open - Splits

Friday Oct 16, 2009 #

Core Stability 25:00 [1]

Banging em out between naps

Note
(rest day)

Getting a good day of rest in

Thursday Oct 15, 2009 #

Run 45:00 [3] 6.5 km (6:55 / km)
shoes: Asics - Nimbus 10

Casual Run to and from Rivelin. Met a slacker on the way there, wasting his gap year away. "Yeah I sent Oli an email this morning". Boy going nowhere

C • Who could that be?! 1

Run hills 25:00 [4] 3.0 km (8:20 / km)
shoes: Asics - Nimbus 10

6 reps in 2 sets. Ran off the top on a few and all the way to the top on some. Nice

about 35m climb

Note

Finally got a phone.
07946376468

Wednesday Oct 14, 2009 #

Run 36:17 [3] 5.07 km (7:09 / km) +453m 4:57 / km
shoes: WALSH (White Lace)

Run from Edale up to the top of Kinder Scout. Followed some stream valley all the way. Once on the top ran to the mushroom garden

Run 40:00 [4] 4.9 km (8:10 / km) +100m 7:24 / km
shoes: WALSH (White Lace)

Foxdals. 3 min, 1 min x 10. Through the worst terrain we could possibly find. Lost each shoe but managed to retrieve them both times. Got stuck climbing up sometimes and spent a lot of time sliding around covered in mud. At the end, GG and Kris decided I wasn't quite muddy enough so they helped me out.

C • By worst terrain you mean b... 2

Run 30:10 [3] 4.82 mi (6:16 / mi) +70m 5:59 / mi
shoes: WALSH (White Lace)

Homeward bound. Did a short burst up a hill, then dropped straight off the side. Still good terrain all the way till we hit the path

Tuesday Oct 13, 2009 #

Run 27:42 [3] 6.52 km (4:15 / km)
shoes: Asics - Nimbus 10

Good easy run down to track, which took a while to find, missed all the pedestrians. Felt like a real road runner, not good

Warm up /down 8:00 [2]

Run 24:00 [3] 6.0 km (4:00 / km)
shoes: Asics - Nimbus 10

Ran with Kris trying to run at threshold (around 3.25-3.30), this was difficult as there were loads of punters in the group who really varied their speed and some girl gave us some lip about chatting whilst doing reps.

I actually felt quite good despite running at close to 5k pace. However, it felt comfortable and I was able to speak. Only started to feel lactate building when I pushed on to overtake people and on the final 200m of the last rep when I tried to maintain the speed.

Good session.

C • Good work, especially in st... 1