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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run11 4:31:46 25.66(10:35) 41.3(6:35)
  O - Training3 2:05:09 9.94(12:35) 16.0(7:49)48c
  Run(a)5 1:57:28 12.68(9:16) 20.4(5:45)
  O - Race2 1:09:19 6.09(11:23) 9.8(7:04)37c
  Warm up /down7 1:06:24 3.04(21:48) 4.9(13:33)
  O - Sprint Training1 25:26 3.36(7:35) 5.4(4:43)25c
  Total15 11:15:32 60.77(11:07) 97.8(6:54)110c
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TuWeThFrSaSuMo

Sunday Jun 20 #

10 AM

Run(a) 14:55 [2] 2.9 km (5:09 / km)
ahr:129 max:141 shoes: SauKN(fl)

Warm up /down 16:00 [1] 1.6 km (10:00 / km)
shoes: SauKN(fl)

O - Sprint Training 25:26 intensity: (9:25 @1) + (8:50 @4) + (7:11 @5) *** 5.4 km (4:43 / km)
ahr:171 max:179 25c shoes: SauKN(fl)

Swiss Sprint Relay Training

Run 9:53 [1] 1.8 km (5:29 / km)
shoes: SauKN(fl)

6 PM

Run 24:24 [2] 4.6 km (5:18 / km)
ahr:125 max:137 shoes: SauKN6

Easy

Saturday Jun 19 #

9 AM

Run 11:45 [2] 2.2 km (5:20 / km)
ahr:131 max:145 shoes: Nvii F1(b2)

Warm up /down 9:17 [1] 0.7 km (13:16 / km)
shoes: Nvii F1(b2)

10 AM

O - Race (CZE/M) 30:15 intensity: (17 @3) + (10:05 @4) + (19:53 @5) *** 3.9 km (7:45 / km)
ahr:169 max:179 15c shoes: Nvii F1(b2)

Izery Cup in Poland
Middle Q - rough and tough forest

Run 10:05 [1] 1.4 km (7:12 / km)
ahr:129 max:139 shoes: Nvii F1(b2)

Hot
5 PM

Run 12:06 [1] 1.3 km (9:18 / km)
ahr:109 max:129 shoes: Nvii F1(b2)

Feeling not great

Warm up /down 19:30 [1] 1.0 km (19:30 / km)
shoes: Nvii F1(b2)

Faffing

O - Race (CZE/M) 39:04 intensity: (17:04 @4) + (22:00 @5) *** 5.9 km (6:37 / km)
ahr:168 max:178 22c shoes: Nvii F1(b2)

Izery Cup Middle Final
Better race from me than this morning, more agreeable green. Some annoying mistakes but actually quite a bit of decent orienteering

Run 12:23 [1] 1.7 km (7:17 / km)
ahr:117 max:128 shoes: Nvii F1(b2)

Friday Jun 18 #

10 AM

O - Training (CZE/M) 59:26 [2] *** 6.7 km (8:52 / km)
ahr:137 max:153 16c shoes: Nvii F1(b2)

Easy. Finally nailed a control on a rock in some more rock

Run 6:59 [1] 1.4 km (4:59 / km)
shoes: Nvii F1(b2)

6 PM

Run 34:38 [2] 6.5 km (5:20 / km)
ahr:126 max:143 shoes: SauKN(fl)

Went and had a look at the ski slope

Thursday Jun 17 #

10 AM

Run(a) 50:43 intensity: (33:45 @2) + (16:58 @4) 8.0 km (6:20 / km)
ahr:135 max:148 shoes: Nvii F2(sb2)

Bit of an unintentional extra long cool down when I realised I ran left the car keys in the forest. Idiot

O - Training (CZE/L) 32:15 intensity: (4:00 @1) + (6:00 @2) + (22:15 @4) *** 4.1 km (7:52 / km)
ahr:170 max:179 18c shoes: Nvii F2(sb2)

There are lots of sessions that I have cut short during my career but never before because some birds where defending some control sites and I didn't fancy getting swooped any more

Warm up /down 4:38 [1] 0.4 km (11:35 / km)
shoes: Nvii F2(sb2)

7 PM

Run 59:53 intensity: (4:53 @1) + (20:00 @2) + (5:00 @3) + (20:00 @4) + (10:00 @5) 7.4 km (8:06 / km)
ahr:160 max:179 shoes: Nvii F2(sb2)

Hills again. Flies
Got up to the track this time

Warm up /down 3:12 [1] 0.2 km (16:00 / km)
shoes: SauKN6

Wednesday Jun 16 #

8 AM

Run 20:07 [2] 3.4 km (5:55 / km)
ahr:130 max:144 shoes: SauKN(fl)

3 PM

Run(a) 19:29 [2] 3.8 km (5:08 / km)
ahr:127 max:139 shoes: SauKN6

8 PM

Run(a) 20:03 [2] 3.6 km (5:34 / km)
ahr:123 max:135 shoes: SauKN(fl)

Tuesday Jun 15 #

9 AM

Run 57:36 intensity: (27:36 @2) + (20:00 @4) + (10:00 @5) 7.4 km (7:47 / km)
ahr:165 max:179 shoes: Nvii F2(sb2)

Hills from the accommodation

Warm up /down 4:30 [1] 0.4 km (11:15 / km)
shoes: SauKN(fl)

4 PM

Run 11:57 [2] 2.2 km (5:26 / km)
shoes: Nvii F2(sb2)

Warm up /down 9:17 [1] 0.6 km (15:28 / km)
shoes: Nvii F2(sb2)

5 PM

O - Training (CZE/L) 33:28 intensity: (8:21 @4) + (25:07 @5) *** 5.2 km (6:26 / km)
ahr:175 max:183 14c shoes: Nvii F2(sb2)

Relay training w Norway/Germany/Austria + friends

Run(a) 12:18 [1] 2.1 km (5:51 / km)
ahr:132 max:146 shoes: Nvii F2(sb2)

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