Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jul 25, 2017:

activity

time

miles

Run

3:23:40

23.92

(8:31)

38.5

(5:17)

O - Training

1:47:02

8.02

(13:21)

12.9

(8:18)

32c

Warm up /down

40:00

2.3

(17:24)

3.7

(10:49)

Gym

30:00

O - Sprint Race

15:11

2.74

(5:32)

4.41

(3:27)

21c

O - Sprint Training

6:28

0.75

(8:40)

1.2

(5:23)

Total

6:42:21

37.72

60.71

59c

averages - sleep:8.6 weight:69.8kg

1:49

0:00

» now

Tuesday Jul 25, 2017 #

8 AM

Run 9:48 [2] 2.0 km (4:54 / km)
ahr:127 max:138 slept:8.5 shoes: AG1B

12 PM

O - Sprint Race 15:11 [5] *** 4.41 km (3:27 / km)
ahr:185 max:190 21c shoes: Asics Hyperspeed

World Games Sprint
7th. Went well, a few dodgy routes and then a tiny mistake at the end.

C • brilliant! 3

Run 15:17 [2] 2.8 km (5:28 / km)
shoes: AG1B

Warm up /down 40:00 [2] 3.7 km (10:49 / km)
shoes: AG1B

30 pre -7
10 post

6 PM

Run 12:00 [2] 2.3 km (5:13 / km)
shoes: AG1B

Actual warm down

Monday Jul 24, 2017 #

10 AM

O - Training 27:50 [2] *** 2.5 km (11:08 / km)
ahr:116 max:153 6c slept:8.5 shoes: Inov8 225

5 PM

Run 18:00 [2] 4.0 km (4:30 / km)
shoes: AG1B

O - Sprint Training 6:28 [3] *** 1.2 km (5:23 / km)
6c shoes: AG1B

Sunday Jul 23, 2017 #

Note
slept:6.0 weight:70.7kg

Off to Wroclaw early doors

Saturday Jul 22, 2017 #

9 AM

Run 34:26 6.4 km (5:23 / km)
ahr:143 max:181 slept:10.0 weight:69.5kg shoes: Mizuno Wave Sayonara 2 White

Jog and then 3 grass hills, one long and then two shorter ones.

6 PM

Run 22:52 [2] 5.0 km (4:34 / km)
ahr:133 max:146 shoes: Mizuno Wave S (Blue 2 Bays)

Easy loop along Akerselva up to Kjelsåsveien

Friday Jul 21, 2017 #

Note
slept:9.5 weight:69.8kg

10 AM

Gym 30:00 [1]

Brief reintroduction. 3x5x60 squats as main exercise, and some various messing around with ankle stability and general conditioning

Thursday Jul 20, 2017 #

Note
slept:8.5 weight:69.4kg

8 AM

Run 24:41 [2] 3.7 km (6:40 / km)
ahr:133 max:150 shoes: Icebug Spirit

Jog to start

O - Training 1:19:12 *** 10.4 km (7:37 / km)
ahr:159 max:172 26c shoes: Icebug Spirit

Longer orienteering training from Skar. Wild and fantastic. Also good orienteering

http://sno.nu/doma/show_map.php?user=RalphStreet&m...

Run 5:24 [2] 1.1 km (4:55 / km)
shoes: Icebug Spirit

Wednesday Jul 19, 2017 #

Note
slept:9.0 weight:69.4kg

8 AM

Run 1:01:12 [2] 11.2 km (5:28 / km)
ahr:146 max:162 shoes: Mizuno Wave S (Lumo Green)

Pre breakfast on mainly smaller trails. Bumped into Anders for the last bit

« Earlier | Later »