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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Aug 18:

activity # timemileskm+m
  O - Race3 1:44:00 10.87(9:34) 17.5(5:57)54c
  O - Training2 1:41:46 6.59(15:27) 10.6(9:36)22c
  Run4 57:28 6.03(9:32) 9.7(5:55)
  Warm up /down1 8:00 0.5(16:06) 0.8(10:00)
  Total9 4:31:14 23.98(11:19) 38.6(7:02)76c

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Sunday Aug 18 #

Note

Day off

Saturday Aug 17 #

7 PM

O - Race 39:00 [5] *** 6.5 km (6:00 / km)
17c shoes: Nvii Crazy Light (1)

WOC Relay last leg.
Not as much to write about as previous years from my perspective. Probably not the most sensible style of orienteering but was really risking everything I could. Missed a bit too much to do any real position climbing

Friday Aug 16 #

5 PM

O - Race 38:30 [5] *** 7.0 km (5:30 / km)
23c shoes: Nvii Crazy Light (1)

WOC middle distance.
Pretty average

Thursday Aug 15 #

9 AM

Run 15:37 [2] 3.3 km (4:44 / km)
shoes: AG2B

Easy out from the accommodation

Wednesday Aug 14 #

10 AM

O - Training 55:00 [2] *** 6.0 km (9:10 / km)
7c shoes: Nvii F1(2)

Out on the spectator race

Tuesday Aug 13 #

8 AM

Run 8:51 [2] 1.8 km (4:55 / km)
shoes: AG2B

Morning jog
10 AM

Run 23:00 [2] 3.0 km (7:40 / km)
shoes: Nvii F1(3)

Warm up /down 8:00 [2] 0.8 km (10:00 / km)
shoes: Nvii F1(3)

11 AM

O - Race 26:30 [5] *** 4.0 km (6:38 / km)
14c shoes: Nvii F1(3)

WOC Middle Qualification.
This is the first time I have ever run a WOC middle quali, and only the second WOC forest quali as well. Went pretty much as expected, tried to start fast with my fellow startees and got into a nice rhythm on the first part of the course. Later on I got a bit put off by the long routechoice and my own feeling in the forest. This probably contributed to my mistake later on and then a general bit of faff on the last few controls.

Through to the final in a reasonable position to main objective complete.
12 PM

Run 10:00 [2] 1.6 km (6:15 / km)
shoes: Nvii F1(3)

Post race

Monday Aug 12 #

11 AM

O - Training 46:46 [2] *** 4.6 km (10:10 / km)
15c shoes: Nvii F1(2)

Model event at Rudskogen.

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