Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 26, 2015:

activity

time

miles

Run

4:02:16

31.98

(7:35)

51.47

(4:42)

O - Training

1:13:55

7.15

(10:21)

11.5

(6:26)

Specific Drills

44:41

1.06

(42:18)

1.7

(26:17)

Warm up /down

33:30

2.27

(14:44)

3.66

(9:09)

O - Sprint Race

13:28

2.17

(6:13)

3.49

(3:52)

Total

6:47:50

44.63

(9:08)

71.82

(5:41)

1:27

0:00

» now

Thursday Nov 26, 2015 #

3 PM

O - Training 1:13:55 11.5 km (6:26 / km)
shoes: Inov8 200 Aus

Mt Kooyoora - WOC Long 1985
Start of Men's course (first 5 controls), and then start of Women's course (first 8 controls), plus time on "model map".

C • Not as fast as it used to be 3

Warm up /down 14:00 [2] 2.0 km (7:00 / km)
shoes: Inov8 200 Aus

Tuesday Nov 24, 2015 #

6 PM

Run 26:49 5.7 km (4:42 / km)
shoes: Mizuno Wave Aus

Aborted 5x1 mile

Warm up /down 10:34 [2] 0.8 km (13:12 / km)

Monday Nov 23, 2015 #

5 PM

Run 42:44 9.4 km (4:33 / km)
shoes: Mizuno Enigma 4 Aus

To Drills and extended afterwards

Specific Drills 44:41 [2] 1.7 km (26:17 / km)
shoes: Mizuno Enigma 4 Aus

Sunday Nov 22, 2015 #

3 PM

Run 1:00:15 13.09 km (4:36 / km)
shoes: Mizuno Wave Aus

To Alphington, picked up PB Ray, down the Yarra to the bats, up to the road and back to Chandler and then into Kew for hockey.

Saturday Nov 21, 2015 #

Event: Sprint Into Spring Race 5 - Deakin Burwood

1 PM

O - Sprint Race 13:28 [5] 3.49 km (3:52 / km)
shoes: Mizuno Wave Aus

SiS 5. Deakin
Not great technically but fast

Run 20:00 [2] 4.4 km (4:33 / km)
shoes: Mizuno Wave Aus

Warm up /down 8:56 [2] 0.86 km (10:23 / km)
shoes: Mizuno Wave Aus

6 PM

Run 33:40 [2] 6.68 km (5:02 / km)
shoes: Mizuno Enigma 4 Aus

Recovery run/warm down with Brodie

Friday Nov 20, 2015 #

5 PM

Run 58:48 [2] 12.2 km (4:49 / km)
shoes: Mizuno Enigma 4 Aus

« Earlier | Later »