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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 7:

activity # timemileskm+m
  O - Training3 3:07:10 14.73(12:43) 23.7(7:54)49c
  Cycling2 2:15:00
  O - Race2 2:11:04 13.86(9:28) 22.3(5:53)43c
  Run7 1:55:56 12.05(9:37) 19.4(5:59)
  Gym2 1:05:00
  Warm up /down4 59:12 2.55(23:14) 4.1(14:26)
  O - Night1 46:09 4.91(9:24) 7.9(5:51)13c
  Total11 12:19:31 48.09 77.4105c

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MoTuWeThFrSaSu

Sunday Apr 7 #

10 AM

O - Race 1:34:39 intensity: (18:38 @3) + (1:16:01 @4) *** 15.5 km (6:06 / km)
ahr:159 max:176 25c

Run 18:14 [2] 2.7 km (6:45 / km)

Warm up /down 16:00 [1] 0.9 km (17:47 / km)

Saturday Apr 6 #

8 AM

Run 21:44 [2] 4.1 km (5:18 / km)
ahr:121 max:135 shoes: Salming

Morning jog ft. Eskil and Nic
1 PM

O - Race 36:25 [5] *** 6.8 km (5:21 / km)
ahr:176 max:184 18c

Norwegian Sprint - The Season Opener

Predictable tough day in the forest today, and plenty of green and steep slopes to knock you about. The result was pretty much as expected, 3 minutes down on Gaute. It was a shame not to have everyone in the same field but I guess Gaute would have been at the front regardless of the competition.

My own orienteering was not that bad, but there is definitely some room for quick improvement over the next few weeks

Run 29:49 [2] 5.2 km (5:44 / km)
shoes: Salming

Warm up /down 25:00 [2] 2.0 km (12:30 / km)

Friday Apr 5 #

10 AM

O - Training 1:08:10 [2] *** 8.8 km (7:45 / km)
18c shoes: NVii Forest 2

First Elk of the season today, unfortunately a little bit far away to get on the headcam. Plenty of faff around the circle today and a fair amount of luck in finding the controls in other places.

Run 9:32 [2] 1.6 km (5:57 / km)
shoes: NVii Forest 2

5 PM

O - Training 55:00 intensity: (40:00 @2) + (15:00 @3) *** 6.5 km (8:28 / km)
15c

An attempt to get a little bit more movement in my legs before the weekend, but was generally fatigued so struggled.

Run 2:55 [2] 0.4 km (7:17 / km)

Warm up /down 4:12 [1] 0.2 km (21:00 / km)

Thursday Apr 4 #

5 PM

O - Training 1:04:00 [2] *** 8.4 km (7:37 / km)
ahr:143 max:150 16c

For an after work orienteering session this was actually pretty good. Struggled a bit in the detailed parts but actually was pretty in control for the rest

Run 10:42 [2] 1.7 km (6:18 / km)

Wednesday Apr 3 #

9 AM

Gym 30:00 [1]

Some classic Akcent Romanian beats on in the gym today. Attempting to slightly take it easy today but unsure if I was successful or not.
Goblins
Lunges
RDL 3x8x40
Dead 4x6x70
Hamstring curls 2x8x27 plus singles x13
8 PM

O - Night 46:09 [5] *** 7.9 km (5:51 / km)
13c

Tio Night Training Krets
Mass start forked night.



Always great to run these type of night sessions. Predictable chaos on the first leg but I had a vague idea of where I was and managed to read myself in to settle nicely into the front pack.

Had a problem on 4 where ever though I knew where I was I didn't have the confidence in myself or the map to go through the green to the control, so convinced myself to just head down the ridge a bit with everyone else. 45 seconds gone there and it was tough work from there to chase down the front pack again.

Possibly risking things to much in the chase but again the right features get appearing along with the occasional flicker of lights ahead so that kept the confidence high. The group missed little on the last 2 controls so I was in right in the mix

Run 23:00 [2] 3.7 km (6:13 / km)
shoes: Asics Gel-33 E (Blue)

Warm up /down 14:00 [1] 1.0 km (14:00 / km)

Tuesday Apr 2 #

5 PM

Cycling 1:15:00 [2]

Bailed on this morning's session but was surprisingly motivated in the afternoon

Monday Apr 1 #

9 AM

Gym 35:00 [1]

Goblins
Cable knee drives 3x8x16
Chops
Squats 3x10x65
4 PM

Cycling 1:00:00 [2]

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