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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Dec 1, 2015:

activity # timemileskm+m
  O - Training2 2:21:02 12.68(11:08) 20.4(6:55)
  Run2 1:36:19 9.7(9:56) 15.61(6:10) 1073
  Warm up /down5 1:01:29 4.47(13:45) 7.2(8:32)
  O - Sprint Race1 14:20 2.24(6:24) 3.6(3:59)
  Total6 5:13:10 29.09(10:46) 46.81(6:41) 1073

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WeThFrSaSuMoTu

Tuesday Dec 1, 2015 #

6 PM

Run 42:54 intensity: (30:59 @2) + (11:55 @5) 7.76 km (5:32 / km)
shoes: Mizuno Enigma 4 Aus

Went to Merri for some power hills. On the way I got swooped by a bird and in my arm flailing attempts to get it to stop attacking me I managed to punch myself in the head.
C • Good work kidda! 3

Warm up /down 7:00 [2] 0.4 km (17:30 / km)

Sunday Nov 29, 2015 #

8 AM

Warm up /down 13:44 [2] 0.7 km (19:37 / km)
shoes: Inov8 200 Aus

Run 53:25 [5] 7.85 km (6:48 / km) +1073m 4:03 / km
shoes: Inov8 200 Aus

Mt Donna Buang Vertical K
Flat first k to the bottom of the hill, had to work really hard on the first sections which was the steepest part, alternating with power hiking and running. Flattened out on the road section and then I really pushed on on the final single track part. Grabbed the win.
2 PM

Warm up /down 13:45 [2] 2.6 km (5:17 / km)
shoes: Inov8 200 Aus

Warm down (much delayed)

Saturday Nov 28, 2015 #

Event: Sprint Into Spring Race 6 - Brimbank Park
 
2 PM

O - Sprint Race 14:20 [5] 3.6 km (3:59 / km)

Friday Nov 27, 2015 #

10 AM

O - Training 1:07:07 intensity: (12:33 @1) + (22:09 @2) + (32:25 @4) 8.9 km (7:32 / km)
shoes: Inov8 200 Aus

Mt Kooyoora Day 2
Part of final section of Men's course followed by control pick

Warm up /down 13:00 [2] 1.5 km (8:40 / km)
shoes: Inov8 200 Aus

Thursday Nov 26, 2015 #

3 PM

O - Training 1:13:55 intensity: (21:22 @1) + (34:28 @4) + (18:05 @5) 11.5 km (6:26 / km)
shoes: Inov8 200 Aus

Mt Kooyoora - WOC Long 1985
Start of Men's course (first 5 controls), and then start of Women's course (first 8 controls), plus time on "model map".
C • Not as fast as it used to be 3

Warm up /down 14:00 [2] 2.0 km (7:00 / km)
shoes: Inov8 200 Aus

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