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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run7 4:35:18 30.73(8:58) 49.45(5:34)
  O - Training3 3:37:57 14.23(15:19) 22.9(9:31)119c
  Gym2 1:25:00
  O - Night1 1:09:14 5.28(13:06) 8.5(8:09)18c
  Cycling1 45:00
  Total10 11:32:29 50.24 80.85137c
averages - sleep:8.3 rhr:41 weight:71.1kg
«
2:18
0:00
WeThFrSaSuMoTu

Monday Jan 23 #

Note
rhr:38 slept:8.75 weight:70.4kg

10 AM

Gym 45:00 [1]

3x8x60 deadlift
1x8x60 2x8x65 hips
3x8x20 SL calves
6 PM

O - Night 1:09:14 [2] *** 8.5 km (8:09 / km)
ahr:137 max:166 18c shoes: O-Roc

Mandagsrenn, mostly with Jostein and Anders. Pretty reasonable orienteering

Run 9:00 [2] 1.5 km (6:00 / km)
shoes: O-Roc

Sunday Jan 22 #

Note
rhr:46 slept:8.5 weight:71.5kg

10 AM

O - Training 1:33:16 [2] 10.9 km (8:33 / km)
ahr:139 max:159 100c shoes: O-Roc

100 controls

Run 33:10 [2] 6.35 km (5:13 / km)
ahr:127 max:139 shoes: O-Roc

Saturday Jan 21 #

Note
rhr:42 slept:8.5 weight:71.4kg

Waffles
11 AM

Run 47:12 [2] 9.0 km (5:15 / km)
ahr:126 max:148 shoes: O-Roc

Out to the corridor, and back once I bailed.

O - Training 47:41 [2] 4.6 km (10:22 / km)
ahr:129 max:154 2c shoes: O-Roc

Corridor on Sognsvann, 35m and then 25m, bailed on the 35m contour only (not realising the forms lines were also taken off)

Friday Jan 20 #

Note
rhr:40 slept:8.0 weight:70.9kg

9 AM

Run 1:00:12 [2] 10.6 km (5:41 / km)
ahr:130 max:152 shoes: Icebug Spirit II

Morning saunter
4 PM

Gym 40:00 [1]

3x8x47.5 front
3x8x67.5 back
3x8x20 SL calves
5 PM

Run 38:12 [2] 7.0 km (5:27 / km)
ahr:136 max:160 shoes: Mizuno Wave S 2 (Blue Green)

Home from work. Not too slippy.

Thursday Jan 19 #

Note
rhr:40 slept:8.0 weight:71.3kg

Bit of weight consistency
8 AM

Run 1:20:32 [2] 14.1 km (5:43 / km)
ahr:135 max:163 shoes: VJ Bold 2016

Beautiful morning to be out. Still lots of ice, dobs a good choice

Wednesday Jan 18 #

Note
rhr:40 slept:8.0 weight:71.3kg

8 AM

O - Training 1:17:00 [2] 7.4 km (10:24 / km)
ahr:129 max:156 17c shoes: O-Roc

O morgen
Corridors and compass, good orienteering today.

Run 7:00 [2] 0.9 km (7:47 / km)
shoes: O-Roc

4 PM

Cycling 45:00 [2]

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