Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Sep 18, 2016:

activity

time

miles

Run

7:12:04

48.72

(8:52)

78.4

(5:31)

O - Race

44:17

4.54

(9:46)

7.3

(6:04)

O - Night

31:33

2.8

(11:17)

4.5

(7:01)

Warm up /down

18:00

0.37

(48:17)

0.6

(30:00)

Total

8:45:54

56.42

(9:19)

90.8

(5:48)

1:45

0:00

» now

Sunday Sep 18, 2016 #

12 PM

O - Race 44:17 [5] 7.3 km (6:04 / km)
ahr:177 max:185 shoes: VJ Bold SM 15

District Champs 1st Leg
Found myself in a very small group at the first control, and then was alone from the third control until the third last. Pretty stable run, but some micro routechoice decisions that I think I did poorly on, but executed them well.

Run 24:27 [2] 4.0 km (6:07 / km)
shoes: VJ Bold SM 15

Warm up /down 14:00 [2] 0.5 km (28:00 / km)
shoes: VJ Bold SM 15

Saturday Sep 17, 2016 #

11 AM

Run 1:45:41 [2] 19.4 km (5:27 / km)
ahr:138 max:170 shoes: Mizuno Wave S 2 (Blue Green)

Vettakollen Direct and then along the top to the road junction, let Cherry make his own way back here, and I ran to Ullevålseter via some small ski paths, bit wet but very nice and wild, quite a long way to get out here regularly though, back standard way ish.

Friday Sep 16, 2016 #

5 PM

Run 1:03:01 [2] 12.3 km (5:07 / km)
ahr:135 max:154 shoes: Mizuno Wave Sayonara 2 White

Easy run. Sognsvann, then under the power lines for a loop, and back

Thursday Sep 15, 2016 #

6 PM

Run 1:00:41 [2] 12.0 km (5:03 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Out to watch Alan smash Nydalsløpet and so took my "indoor" shoes out in the expectation that it would be just nice tracks and roads. Ended up lost on the way there, had to jump over somebody's garden fence to get into the park and then got stuck in a marsh. Now shoes are outdoor shoes.

Wednesday Sep 14, 2016 #

10 AM

Run 29:20 [2] 5.4 km (5:26 / km)
ahr:127 max:147 shoes: Mizuno Wave S 2 (Blue Green)

Easy round the ski loop

9 PM

O - Night 31:33 [4] 4.5 km (7:01 / km)
ahr:165 max:179 shoes: Inov8 190

Night cup
Was not too bad to start with, then missed a small path, glasses fogged up, and I was just standing on a massive path peering into the sloping hillside in front of me wondering it I should be a sensible boy and find out where I was on this path, or just going in and seeing if I was lucky.

Bumped into some older orienteers on the hillside who asked me what control I was looking for them, I handed my map over and they were very grateful as they had found my control just 20 metres further away on the slope and now knew where they were. Good karma.

By this time my glasses had got unfoggy and I puntered along the long leg before doing reasonably fine on the last few controls, including the best 2 compass bearings I have ever done at night.

C • Good karma 4

Run 24:00 [2] 3.8 km (6:19 / km)
shoes: Inov8 190

Warm up /down 4:00 [2] 0.1 km (40:00 / km)

Tuesday Sep 13, 2016 #

5 PM

Run 1:26:23 [2] 14.6 km (5:55 / km)
ahr:124 max:150 shoes: Mizuno Wave Sayonara 2 White

Easy run with Cherry

Monday Sep 12, 2016 #

5 PM

Run 38:31 [2] 6.9 km (5:35 / km)
ahr:121 max:146 shoes: Mizuno Wave S (Blue 2 Bays)

Easy run

« Earlier | Later »