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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Dec 4, 2016:

activity # timemileskm+m
  Run7 7:21:36 51.33(8:36) 82.6(5:21)
  Gym2 2:10:00
  O - Training1 1:30:00 6.21(14:29) 10.0(9:00)
  O - Night1 1:13:49 5.28(13:59) 8.5(8:41)
  Total10 12:15:25 62.82 101.1

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MoTuWeThFrSaSu

Sunday Dec 4, 2016 #

3 PM

Run 1:02:05 [2] 9.6 km (6:28 / km)
ahr:124 max:147 shoes: Mizuno Wave Sayonara 2 White

Saturday Dec 3, 2016 #

9 AM

Run 2:00:33 intensity: (1:52:14 @2) + (8:19 @3) 20.9 km (5:46 / km)
ahr:133 max:160 shoes: AG1B

Long run with Anders and Jostein

Friday Dec 2, 2016 #

7 AM

Run 1:13:05 [3] 16.0 km (4:34 / km)
ahr:140 max:158 shoes: Mizuno Wave S (Blue 2 Bays)

Round Mariadalsvannet in the sunrise. Took a while to get going again but then ticked this off faster than expected.
4 PM

Gym 1:10:00 [1]

3x8x65 back
3x4x40 front technique
3x8x20 SL calves

Thursday Dec 1, 2016 #

9 AM

Run 46:21 [2] 8.8 km (5:16 / km)
ahr:136 max:156 shoes: Mizuno Wave S 2 (Blue Green)

Bit slow getting going this morning. Slight dusting of snow everywhere, hopefully it stays cold enough not to turn to ice
6 PM

Run 47:28 [2] 10.1 km (4:42 / km)
ahr:127 max:147 shoes: Mizuno Wave Sayonara 2 White

Classic round Sognsvann. Chilly.

Wednesday Nov 30, 2016 #

9 AM

O - Training 1:30:00 [2] 10.0 km (9:00 / km)
ahr:140 max:165 shoes: Icebug (NightHawk)

Easy orienteering. Bit rougher terrain this time, steep in places, with plenty of green, and rock. Orienteering pretty good
5 PM

Gym 1:00:00 [1]

1x8x60,1x8x62.5,1x8x65 back
3x8x20 SL calf

Tuesday Nov 29, 2016 #

5 PM

Run 1:19:07 [2] 15.1 km (5:14 / km)
ahr:127 max:162 shoes: AG1B

Easy run. Managed to get slightly lost on some small tracks which maybe didn't exist as much as I thought

Monday Nov 28, 2016 #

7 PM

O - Night 1:13:49 [2] 8.5 km (8:41 / km)
ahr:138 max:162 shoes: Icebug (NightHawk)

So I dropped my map on the way to the start, but luckily Nina was kind and gave me hers. After this minor error, I ran generally pretty well.
C • Horrible bastard 2

Run 12:57 [2] 2.1 km (6:10 / km)
ahr:127 shoes: Icebug (NightHawk)

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