Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 30, 2017:

activity

time

miles

Run

4:15:41

33.18

(7:42)

53.4

(4:47)

O - Night

2:23:18

11.18

(12:49)

18.0

(7:58)

51c

Gym

40:00

Cycling

30:00

Warm up /down

16:14

1.12

(14:31)

1.8

(9:01)

Total

8:05:13

45.48

73.2

51c

averages - sleep:6.9 rhr:7 weight:72kg

1:59

0:00

» now

Thursday Mar 30, 2017 #

Note
rhr:9 slept:7.25 weight:71.8kg

7 PM

O - Night 1:26:09 [2] *** 9.1 km (9:28 / km)
ahr:124 max:149 36c shoes: VJ Supra 2015

Gbg knowledge training

C • what did you 2

Wednesday Mar 29, 2017 #

Note
rhr:6 slept:8.25 weight:71.8kg

11 AM

Gym 40:00 [1]

Ankles
Prison squats
1x4x80 2x4x90 deadlift
1x4x40 clean
3x8x50 step ups

5 PM

Run 1:19:19 17.9 km (4:26 / km)
ahr:137 max:154 shoes: Mizuno Wave S (Lumo Green)

Long way to Sognsvann, 2 laps. then out down the long grass, round the hospital, up towards Sognsvann again. Home

Tuesday Mar 28, 2017 #

Note
rhr:10 slept:10.0 weight:72.4kg

8 PM

Run 23:00 [2] 3.0 km (7:40 / km)
shoes: VJ Supra 2015

Warm up /down 10:00 [2] 1.0 km (10:00 / km)

O - Night 57:09 [5] *** 8.9 km (6:25 / km)
ahr:169 max:181 15c shoes: VJ Supra 2015

Ås by Night Final - Chase
Started with Øystein, let him dictate the pace and route to start with. Stuck ahead through some cliffs and then charged round the butterfly with the hope of catching him on the way out. Caught Håvard instead! Enter "stay behind and control" mode again. Saw Alan in front at 10 and then again at 11 (but a bit closer), do some fairly terrible orienteering to 12 but see Alan again (closer still). Mad dash through the houses for a couple of controls to the finish in a sprint with Håvard. Trying to decide what is a building, and was in a straight building is rather difficult