Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 12, 2017:

activity

time

miles

Run

4:54:16

34.49

(8:32)

55.5

(5:18)

O - Training

2:30:16

13.55

(11:06)

21.8

(6:54)

76c

Warm up /down

44:45

2.92

(15:19)

4.7

(9:31)

Terrain Running

38:53

5.28

(7:22)

8.5

(4:34)

O - Sprint Race

14:52

2.67

(5:34)

4.3

(3:27)

24c

Total

9:03:02

58.91

(9:13)

94.8

(5:44)

100c

averages - sleep:8.8 weight:70.4kg

2:05

0:00

» now

Friday May 12, 2017 #

Event: WOC 2017 test races

Note
slept:10.0

11 AM

O - Training 30:25 [3] *** 4.4 km (6:55 / km)
ahr:150 max:165 19c shoes: Inov8 225

Estonia #4 Kirukikula
Emil shadowing

Run 10:20 [2] 2.0 km (5:10 / km)
shoes: Inov8 225

6 PM

Warm up /down 44:45 [2] 4.7 km (9:31 / km)
ahr:115 max:164 shoes: AG1B

Warm up
Maybe 15 running, 5 drills, 15 start box/call up faff (incl. strides), 12 minutes actual faff. Maybe should have done more/higher intensity closer to the start?

7 PM

O - Sprint Race 14:52 [5] *** 4.3 km (3:27 / km)
ahr:180 max:189 24c shoes: Asics Hyperspeed

Estonia #5 - Sprint Test Race
Pretty ok, a bit more wobbly than expected and a bit slower at the start (which actually probably turned out alright as it was a fraction longer than expected).

Run 20:46 [2] 3.6 km (5:46 / km)
ahr:119 max:134 shoes: AG1B

Post race

Men - Splits

Thursday May 11, 2017 #

11 AM

O - Training 15:33 [4] *** 2.7 km (5:46 / km)
ahr:175 max:180 14c shoes: Icebug Spirit

Estonia #2 - Päidlapalu N

Run 29:00 [2] 4.9 km (5:55 / km)
shoes: Icebug Spirit

5 PM

O - Training 57:43 [2] *** 8.7 km (6:38 / km)
ahr:133 max:149 23c shoes: Icebug Spirit

Estonia #3 Lajavangu

Wednesday May 10, 2017 #

Note
slept:6.0

5 PM

O - Training 46:35 [2] 6.0 km (7:46 / km)
ahr:114 max:146 20c shoes: Icebug Spirit

Estonia #1. K. Forest.
Easy map learn

Tuesday May 9, 2017 #

Note
slept:10.0 weight:71kg (rest day)

Monday May 8, 2017 #

Note
weight:70.2kg

6 PM

Run 1:03:58 [2] 11.3 km (5:40 / km)
ahr:110 max:147 shoes: Mizuno Wave S (Lumo Green)

Very easy with Cherry and Mikael

Sunday May 7, 2017 #

Note
slept:8.75 weight:70.2kg

10 AM

Run 1:44:26 [2] 20.6 km (5:04 / km)
ahr:130 max:152 shoes: Mizuno Wave S (Blue 2 Bays)

Easy with Karl

5 PM

Run 20:55 [2] 4.8 km (4:21 / km)
ahr:133 max:150 shoes: AG1B

To the end of the koloni

Saturday May 6, 2017 #

Note
slept:9.25 weight:70.2kg

9 AM

Run 13:51 [2] 2.6 km (5:20 / km)
ahr:133 max:150 shoes: Mizuno Wave Sayonara 2 White

Yog

1 PM

Terrain Running 38:53 [5] 8.5 km (4:34 / km)
ahr:180 max:185 shoes: Inov8 190

Råskinnet. A proper terrain race.
Started mid pack (error) and spent the first 10 minutes passing people. Eventually caught up to the leaders Anders and Kasper at about 4k. Anders then smashed it through the next terrain section to open up a lead and despite a path/gravel/grass finish I couldn't close the gap.

Run 31:00 [2] 5.7 km (5:26 / km)
shoes: Inov8 190

Jog

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