Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 17, 2012:

activity	#	time	miles		km		+m
Run	6	3:50:34	27.93	(8:15)	44.95	(5:08)	409
O - Training	1	2:14:54	13.31	(10:08)	21.42	(6:18)	512
Terrain Running	2	1:46:16	11.13	(9:33)	17.91	(5:56)	433
O - Night	2	1:39:33	8.92	(11:09)	14.36	(6:56)	282
O - Sprint Training	1	22:51	1.97	(11:36)	3.17	(7:12)
Warm up /down	1	10:00
Total	9	10:04:08	63.26		101.81		1637

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Saturday Nov 17, 2012 #

Event: Novemberkåsan

10 AM

O - Training 2:14:54 [3] 21.42 km (6:18 / km) +512m 5:38 / km
shoes: Icebug Spirit I

Dropped off in the wild, mass start run back. The group set off fast and I stuck about for 2 controls but then decided to just run at my own pace. Made 2 mistakes (1 of them incredibly stupid, the other only quite stupid) fitness seemed ok and was able to go at a reasonable pace at the end.

Lång - Splits

Friday Nov 16, 2012 #

2 PM

Run 31:01 [3] 5.44 km (5:42 / km)
shoes: Cumulus 14

Out and back to the start and finish which was the other side of town.

O - Sprint Training 22:51 [3] 3.17 km (7:12 / km)
shoes: Cumulus 14

Little bit of urban orienteering. Typically Swedish.

Thursday Nov 15, 2012 #

9 AM

Terrain Running 1:26:16 [3] 14.91 km (5:47 / km) +433m 5:03 / km
shoes: Icebug Spirit I

Long training with the gang.

6 PM

O - Night 40:00 [3] 4.5 km (8:53 / km)
shoes: Icebug Spirit II

Night Corridor from Tveta

Terrain Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Icebug Spirit II

After losing concentration and motivation sacked the orienteering in and began to run home. Discovered there is a Tveta reflexbana so ran round the final part of it.

Wednesday Nov 14, 2012 #

Event: Mila Stockholm By Night, etapp 1

9 AM

Run 15:43 [3] 2.99 km (5:15 / km) +102m 4:29 / km
shoes: Cumulus 14

Pre-breakfast

7 PM

O - Night 59:33 [5] 9.86 km (6:02 / km) +282m 5:17 / km
shoes: Icebug Spirit I

Mila by Night.
Mass start with two butterflies for forking. Great fun. Almost got dropped at 11 but went on a good route to 12 and caught the group back up again. Got Swedish gaffled (or maybe Jukola gaffled now) near the end (and was trying to dodge some punters) so got dropped by OB, JL, and GG to the last control. Made a bit of a hash of it but was paying enough attention to get past AC on the way to the finish.

Ended up 5th, GB won just ahead of OB and JL. I ended up 5th 1.23 down. Good practice

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Icebug Spirit I

Warming up and down

Tuesday Nov 13, 2012 #

10 AM

Run 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics Hypers

Warm up /down 10:00 [2]

Hurdle drills

Run 35:40 [4] 10.0 km (3:34 / km)
shoes: Asics Hypers

10km of 200m on 200m off.
36s for 200m on, 50s for 200m off.
Started out with Eric, Erik, and Ivar but eventually Eric and Ivar dropped out and Erik wanted to run faster so even up running the last 2 and a bit k on my own.

Good for practising pacing. Felt ok. Hamstring a bit tight and R foot feeling odd.

Monday Nov 12, 2012 #

7 PM

Run 32:49 [3] 6.76 km (4:51 / km) +113m 4:29 / km
shoes: Cumulus 14

Spent all day digging a hole with Josh. Physical hole, not metaphorical. Ran when I got home, not too sore but dirt everywhere.

Sunday Nov 11, 2012 #

3 PM

Run 1:05:21 [3] 11.76 km (5:33 / km) +193m 5:08 / km
shoes: Cumulus 14

Easy with Ivar and Niklas

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