Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 9 days ending Jul 19, 2022:

activity

time

miles

Run

2:43:13

16.03

(10:11)

25.8

(6:20)

Run(a)

2:42:34

21.93

(7:25)

35.3

(4:36)

Warm up /down

2:15:00

8.08

(16:43)

13.0

(10:23)

O - Race

45:00

4.23

(10:39)

6.8

(6:37)

23c

O - Training

38:00

2.3

(16:32)

3.7

(10:16)

15c

O - Sprint Race

26:10

4.6

(5:41)

7.4

(3:32)

44c

O - Sprint Training

14:21

1.43

(10:02)

2.3

(6:14)

10c

Total

9:44:18

58.6

(9:58)

94.3

(6:12)

92c

1:39

0:00

» now

Tuesday Jul 19, 2022 #

8 AM

Run(a) 1:01:34 [2] 14.3 km (4:18 / km)
ahr:147 max:159 shoes: Sau(IR-db)

Exploring Chicago

Monday Jul 18, 2022 #

Note

Partial travel day. Birmingham > Atlanta > Chicago

Sunday Jul 17, 2022 #

6 AM

Run(a) 10:00 [1] 2.0 km (5:00 / km)
shoes: Sau(IR-db)

Morning jog

9 AM

O - Sprint Race 11:21 [5] *** 3.5 km (3:15 / km)
22c shoes: SauFl

Grabbed a bronze medal with the team and managed to fall over a fence all by myself

C • Bronze 3

Warm up /down 45:00 [1] 5.0 km (9:00 / km)
shoes: SauKN6

Warming up running loops of a corridor

Saturday Jul 16, 2022 #

10 AM

O - Race 45:00 *** 6.8 km (6:37 / km)
23c shoes: NVii F2 (1)

World Games Middle
Had a bit of a disaster, poor start (not spotted til after) then a confidence/map issue losing a minute, a compass/direction miss, and clothing faff. So binned almost 2 minutes in the first 5 controls and Max was basically on me. Ran a good section to 10 though but then made a massive miss on 11 (big combination error with parallel/direction/and a map issue). Lost almost 4 minutes on it and knew the game was over. Jogged/cruised it in (relay day tomorrow and the seconds might count)

Warm up /down 30:00 [1] 3.0 km (10:00 / km)

Short WU because of the heat. No WD because of the jog

Friday Jul 15, 2022 #

6 AM

Run(a) 10:00 [1] 2.0 km (5:00 / km)
shoes: Sau(IR-db)

Morning jog

9 AM

O - Sprint Race 14:49 [5] *** 3.9 km (3:48 / km)
22c shoes: SauFl

World Games Sprint. 8th
Made 3 mistakes and took 1 bad route. Also ran through a load of green, partly because I thought it was good, and partly for the banter. Ripped my shorts and legs to shreds. I think it is a reasonable performance but feels like a chance was missed today on something that should have suited me

Warm up /down 1:00:00 [1] 5.0 km (12:00 / km)
shoes: SauKN6

Some jogging inside, some outside

6 PM

Run(a) 15:00 [2] 3.0 km (5:00 / km)
shoes: Sau(IR-db)

Evening jog

Thursday Jul 14, 2022 #

10 AM

O - Training 38:00 [2] *** 3.7 km (10:16 / km)
ahr:124 max:146 15c shoes: NVii F2 (1)

Forest model check

4 PM

O - Sprint Training 14:21 [2] *** 2.3 km (6:14 / km)
ahr:112 max:125 10c shoes: SauIR(b1)

Quick check of the sprint model

Wednesday Jul 13, 2022 #

7 AM

Run(a) 45:28 9.7 km (4:41 / km)
ahr:163 max:170 shoes: Sau(IR-db)

2x5[1]T + 4x200 (36,34,33,32)
With Tim and Jonny up the Vulcan

5 PM

Run(a) 20:32 [2] 4.3 km (4:47 / km)
ahr:128 max:147 shoes: Sau(IR-db)

Jog with Tim

Tuesday Jul 12, 2022 #

Event: The World Games 2022

9 AM

Run 1:15:51 [2] 10.6 km (7:09 / km)
ahr:139 max:162 shoes: Sau(IR-db)

The final run of the road trip so the boys kindly let me run Norwegian speed on the way up. Ran to the highest point on the Appalachian trail (Clingmans Dome) on the border between NC and TN. Very nice and could understand why they are called the Smokey Mountains

Monday Jul 11, 2022 #

10 AM

Run 1:27:22 [2] 15.2 km (5:45 / km)
ahr:131 max:154 shoes: Sau(IR-db)

Skyline Drive - run some AT again and a bit of climb

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