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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run5 4:53:54 35.36(8:19) 56.9(5:10)
  O - Training2 1:54:48 10.07(11:24) 16.2(7:05)80c
  Warm up /down1 12:51 0.62(20:41) 1.0(12:51)
  Total5 7:01:33 46.04(9:09) 74.1(5:41)80c
averages - sleep:7.9 rhr:7 weight:71.5kg
«
2:46
0:00
ThFrSaSuMoTuWe

Tuesday Feb 21 #

Note
slept:7.0 weight:72kg

Monday Feb 20 #

Note
rhr:7 slept:9.0 weight:70.8kg

Sunday Feb 19 #

Note
rhr:2 slept:4.75 weight:71.7kg

Travel fun

Saturday Feb 18 #

Note
rhr:8 slept:8.5

9 AM

Run 1:44:26 [2] 21.9 km (4:46 / km)
ahr:128 max:147 shoes: Mizuno Wave S (Lumo Green)

Easy long run with the boys

Friday Feb 17 #

Note
rhr:8 slept:9.0

Run 1:35:56 intensity: (1:05:56 @2) + (20:00 @4) + (10:00 @5) 18.0 km (5:20 / km)
ahr:128 max:175 shoes: Asics Gel-33 E (Blue)

Easy slow run first, then 30/30 on the beach (soft sand) for 20 minutes then hill sprints up the small dune.
4 PM

O - Training 53:48 [2] *** 7.0 km (7:41 / km)
ahr:119 max:141 51c shoes: Inov8 225

Half century

Run 17:00 [2] 3.0 km (5:40 / km)
shoes: Inov8 225

Thursday Feb 16 #

Note
rhr:8 slept:9.0

9 AM

Run 15:15 [2] 2.4 km (6:21 / km)
shoes: Inov8 225

Warm up /down 12:51 [2] 1.0 km (12:51 / km)
shoes: Inov8 225

O - Training 1:01:00 intensity: (16:00 @2) + (20:00 @3) + (25:00 @4) *** 9.2 km (6:38 / km)
ahr:140 max:175 29c shoes: Inov8 225

Head to head O intervals with Jonas
4 PM

Run 1:01:17 [2] 11.6 km (5:17 / km)
ahr:119 max:134 shoes: Mizuno Wave S (Lumo Green)

Easy jog

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Recent Weeks:

Week
Ending
Training hours by intensity
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14
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training hours by activity
012345678910111213
14
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training kilometers by activity
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160
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

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