Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 9 days ending Aug 16, 2011:

activity	#	time	miles		km		+m
Run	10	4:47:18	38.12	(7:32)	61.35	(4:41)	670
O - Training	1	43:07	4.32	(9:59)	6.95	(6:12)
Warm up /down	1	25:00
Total	10	5:55:25	42.44		68.3		670

1:20

0:00

» now

Tuesday Aug 16, 2011 #

2 PM

Run 39:48 [3] 8.3 km (4:48 / km) +107m 4:30 / km
shoes: Nimbus 12's

Easy midday run, dragging myself away from the orienteering organisational Agincourt. "Couldn't organise a piss up in a brewery"

9 PM

Run 23:00 [2] 4.0 km (5:45 / km)
shoes: Nimbus 12's

went for a run with julia. WAS FUN

Monday Aug 15, 2011 #

Event: Stockholm 2011 Orienteering Tour

Note
(rest day)

Calves sore. Knew it was gonna be a bit dogey running the 10km in light shoes and on toes. Could feel it in the race but just go on with it. Left one worse, pain mostly on cushioning which is to be expected. Hopefully will be better soon, no worries though.

Sunday Aug 14, 2011 #

6 PM

Run 15:09 [3] 2.49 km (6:05 / km) +42m 5:37 / km
shoes: Nimbus 12's

Calves sore, went slow

Saturday Aug 13, 2011 #

11 AM

Run 22:56 [3] 4.35 km (5:16 / km) +104m 4:43 / km

9 PM

Run race 32:19 [5] 10.0 km (3:14 / km) +100m 3:05 / km

Stockholm Midnattsloppet 10k.
Pushed my way nearly to the front for the start but still had to fight my way forward for the first k. Had a rough idea to try and run under 32 so kept running quickly and past people until I was going around the same speed as a nice group, and reasonably near what I thought was the front.

At the end I got a bit excited by some good music and the crowds and pushed from about 2km out which was probably a bit early but nevermind, all learning.

Came 5th so got some prize monies.
16.22 first 5
15.57 second 5

C • Well done! 1

Warm up /down 25:00 [2]

Sore calves

Friday Aug 12, 2011 #

Note
(rest day)

Busy work day

Thursday Aug 11, 2011 #

6 PM

Run 14:59 [3] 2.94 km (5:06 / km)

Out and back to the start and finish

O - Training 43:07 [4] 6.95 km (6:12 / km)

Need to orienteer as much as possible whilst I am in Sweden, plenty of time to run when I get back to Britain.

Going alright but scrappy, a bad routechoice and a few wobbles on line. Not quite reading the contours as well as on paradiset, but was more confident in where I was.

Wednesday Aug 10, 2011 #

5 PM

Run 40:32 [3] 8.88 km (4:34 / km) +134m 4:15 / km

After work run with Scott and Erik. Good chat

Tuesday Aug 9, 2011 #

10 AM

Run 27:12 [3] 5.09 km (5:21 / km)
shoes: Nimbus 12's

Round Tveta with Scott

Run 18:30 [4] 4.19 km (4:25 / km)
shoes: Nimbus 12's

3 x 1.12
3.31, 3.22, 3.16
So just down below 3min/km for the last 2.

Monday Aug 8, 2011 #

6 AM

Run 26:31 [3] 5.78 km (4:35 / km) +94m 4:15 / km
shoes: Nimbus 12's

Pre-work

6 PM

Run 26:22 [3] 5.33 km (4:57 / km) +90m 4:34 / km
shoes: Nimbus 12's

Post-work

« Earlier | Later »