Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 19, 2015:

activity	#	time	miles		km		+m
Run	8	4:47:16	38.17	(7:32)	61.43	(4:41)
O - Training	1	1:07:06	4.44		7.15
Specific Drills	1	53:37	1.18	(45:25)	1.9	(28:13)
Cycling	1	30:00
Warm up /down	3	23:55	1.55	(15:24)	2.5	(9:34)
O - Sprint Training	1	18:17	1.93	(9:30)	3.1	(5:54)
O - Sprint Race	1	13:05	2.11	(6:12)	3.4	(3:51)
Total	10	8:13:16	49.39		79.48

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Thursday Nov 19, 2015 #

3 PM

Run 10:38 [2] 2.26 km (4:42 / km)
shoes: Mizuno Enigma 4 Aus

"Morning" jog

8 PM

Run 13:48 [3] 3.17 km (4:21 / km)
shoes: Mizuno Wave Aus

Warm up run

Warm up /down 7:00 [2] 0.5 km (14:00 / km)
shoes: Mizuno Wave Aus

Run race 14:51 [5] 5.0 km (2:58 / km)
shoes: Asics Hyperspeed

Victoria 5k Champs 'B' Race. Good conditions, maybe 18 degrees and just a touch of wind.

Did some research on the rest of the field beforehand, found one guy at 14.50 PB but nobody else with 5k rankings, so wasn't totally sure what pace to expect. Chatted to my friend before the race who seemed pretty convinced that it would go quite quick. My plan was to run at 15.00 pace or quicker if a lead group went.

Sat at the back for the first 200 and we went through in around 38 with everybody looking at each other. Damn. So I took up the pace coming round for 400 and got into the lead. Had Sam help me for about 800m in between the 1st and 2nd kms which was very helpful but was then left on my own up front.

Struggled a bit on the last section of k 3, coming through in 9.01 but then found some more energy and pushed on. Got a bit of a gap on the rest of the field with maybe 800 to go but was really suffering on the final lap and 1 guy came past me with about 75-50 to go. Still pleased with the time and really pleased considering I had to do basically all the pacing myself.

Run 18:19 [2] 3.1 km (5:55 / km)
shoes: Mizuno Wave Aus

Warm down

C • 5.50 last 2 k 1