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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run5 5:03:14 27.96(10:51) 45.0(6:44)
  Warm up /down2 1:35:00 5.59(16:59) 9.0(10:33)
  O - Sprint Race2 24:40 5.1(4:50) 8.2(3:00)43c
  Total7 7:02:54 38.65(10:57) 62.2(6:48)43c
averages - weight:71.3kg
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1:59
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WeThFrSaSuMoTu

Monday Jul 4 #

5 PM

Run 1:31:32 [2] 13.4 km (6:50 / km)
ahr:124 max:145 weight:71.5kg shoes: SauKN11t

Easy big loop south side

Sunday Jul 3 #

Note

Been thinking quite a bit about the KO sprint and did an approximate draft of the QFs if the random draw from Borås had been followed


QF1 QF2 QF3 QF4 QF5 QF 6
Matthias Kyburz Havard Sandstad Eidsmo Aston Key Joseph Lynch Jakob Edsen Martin Regborn
Loic Capbern Kristian Jones Riccardo Rancan Martin Hubmann Miika Kirmula Adrien Delenne
Colin Kolbe Alvaro Casado Soren Thrane Odum August Mollen Vojtech Kral Eirik Langedal Breivik
Robert Merl Jakub Glonek Akseli Ruohola Piotr Parfianowicz Jonathan Crickmore Riccardo Scalet
Ralph Street Tomas Krivda Mate Baumholczer Michal Olejnik Aron Bako Kenny Kivikas
Tim Robertson Jonatan Gustafsson Bojan Blumenstein Jannis Bonek Warre De Cuyper Algirdas Bartkevicius


Might have been quite some action in those first QFs



QF1 QF2 QF3 QF4 QF5 QF 6
Simona Aebersold Megan Carter Davies Charlotte Ward Venla Harju Tove Alexandersson Elena Roos
Tereza Janosikova Andrine Benjaminsen Lina Strand Sara Hagstrom Sandra Grosberga Sabine Hauswirth
Malin Agervig Kristiansson Ana Isabel Toledo Navarro Florence Hanauer Cecile Calandry Zuzana Kovacova Aleksandra Hornik
Olena Babych Kateryna Dzema Nicoline Friberg Klysner Jana Peterova Marie Olaussen Eef van Dongen
Victoria Haestad Bjornstad Zsofia Sarkozy Hanna Wisniewska Isia Basset Ursula Fesselhofer Caterina Dallera
Jana Stehlikova Agata Olejnik Miri Thrane Oedum Emma Waddington Marika Teini Grace Molloy


12 PM

Run 1:24:06 [2] 12.4 km (6:47 / km)
ahr:126 max:146 weight:71.2kg shoes: SauIR(b1)

Very easy round Lutvann

Saturday Jul 2 #

4 PM

Run 1:22:34 [2] 10.9 km (7:34 / km)
ahr:120 max:139 shoes: SauKN(fl)

Picked in Oslo sticup easy pace

Friday Jul 1 #

Note

Day at Legoland with the team

Thursday Jun 30 #

9 AM

O - Sprint Race 10:00 [5] *** 3.5 km (2:51 / km)
21c shoes: SauFl

Sprint qualification

The usual morning story of being slightly garbage with a couple of poor decisions. Good enough legs to take me through to the final though without too much stress

Warm up /down 50:00 [1] 5.0 km (10:00 / km)
shoes: Sau(IR-db)

More pure WU guesswork
6 PM

O - Sprint Race 14:40 [5] *** 4.7 km (3:07 / km)
22c shoes: SauFl

WOC sprint 6th

Worked out that it was a start straight into the tricky stuff at the north but still wasn't really ready for the long routechoice to 2. I picked the way that I knew (guessed) was passable and just navigated one decision point at a time. Felt odd but once the camera crew started to follow after 6 I guessed that I was going ok.

Probably pushed a bit too hard on the long straight road to 9, at some point I will try and find an actual split time for this section to see if I really did cook myself for the final section.

Got announced as leading through the arena which was pretty cool. Started to catch my 1 minute man from there as well and that combined with my oncoming tiredness possibly dropped me a few seconds in pace. I also took a series of poor choices, all probably without having got all the required map information.

My orienteering got gradually more shoddy towards the end and I took a few false steps over the last couple of controls.

What is good is that this is a very average sprint performance, I'm not great at these super wiggly route decisions, so to get up towards the top of the results is very encouraging.

Warm up /down 45:00 [1] 4.0 km (11:15 / km)
shoes: Sau(IR-db)

Wednesday Jun 29 #

11 AM

Run 24:14 [2] 4.3 km (5:38 / km)
ahr:120 max:133 shoes: Sau(IR-db)

Easy with Nathan, Kris, Charlotte
6 PM

Run 20:48 [2] 4.0 km (5:12 / km)
ahr:117 max:129 shoes: Sau(IR-db)

Evening easy jog, I think first solo run of the whole week

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