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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Aug 17, 2017:

activity # timemileskm+m
  O - Training4 4:04:23 20.88(11:42) 33.6(7:16)57c
  Run5 3:06:16 23.05(8:05) 37.1(5:01)
  Cycling2 1:34:00
  Warm up /down3 54:01 3.04(17:44) 4.9(11:01)
  Gym1 45:00
  Total10 10:23:40 46.98 75.657c
averages - sleep:8.4 weight:70.3kg

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FrSaSuMoTuWeTh

Thursday Aug 17, 2017 #

Note
slept:8.0 weight:70.5kg

5 PM

Run 49:41 intensity: (19:41 @2) + (9:45 @3) + (12:15 @4) + (8:00 @5) 10.0 km (4:58 / km)
ahr:136 max:175 shoes: Mizuno Wave Sayonara 2 White

2 mile threshold followed by 2 x (30x30x4) hills.
Slow getting going with the threshold, hamstring a bit sore from the gym yesterday, pain in left foot non existent today, weird pain in right foot (not effect on running).
C • How many? 2

Warm up /down 5:48 [2] 0.3 km (19:20 / km)
shoes: Mizuno Wave Sayonara 2 White

Wednesday Aug 16, 2017 #

10 AM

Cycling 45:00 [2]
slept:10.0 weight:70.1kg

Easy spin.
4 PM

Gym 45:00 [1]

Not entirely sure of the purpose today.
Deadlifts 70, 90, 100 X 6.
Hips 100 X 5 X 3
Ankle and glute work
Back stuff

Tuesday Aug 15, 2017 #

Note
slept:8.0 weight:70.4kg

6 PM

Run 1:21:17 intensity: (51:17 @2) + (30:00 @4) 18.2 km (4:28 / km)
ahr:142 max:181 shoes: Mizuno Wave S (Blue 2 Bays)

6x4min [1] Sognsvann.
Bit of a Jack Daniels quality junk session, mostly threshold but probably pushing along maybe a little bit too quickly. Was very good to get out though, I think this is the first type of this interval training that I have done this year.

Monday Aug 14, 2017 #

Note
slept:7.0

9 AM

Cycling 49:00 [2]

Spent the weekend kicking as many hard things as possible with my lower extremities so a day off running seems rather sensible

Sunday Aug 13, 2017 #

Note
slept:8.75

10 AM

O - Training 39:51 [5] *** 5.9 km (6:45 / km)
ahr:170 max:181 13c shoes: Icebug Spirit

"Short" orienteering intervals.
A lot better fast orienteering than last time out, so yes. Good.

Run 14:06 [2] 2.1 km (6:43 / km)
shoes: Icebug Spirit

Warm down

Warm up /down 27:13 [2] 2.9 km (9:23 / km)
shoes: Icebug Spirit

Warm up

Saturday Aug 12, 2017 #

Note
slept:8.5

10 AM

O - Training 1:19:45 [2] *** 9.5 km (8:24 / km)
ahr:142 max:162 17c shoes: Icebug (NightHawk)

Momentbana, pretty good.

5 PM

O - Training 37:25 [2] *** 5.6 km (6:41 / km)
ahr:136 max:151 12c shoes: Icebug (NightHawk)

Easy orienteering, best technique of the camp so far

Friday Aug 11, 2017 #

Note
slept:8.5

10 AM

O - Training 1:27:22 intensity: (19:37 @2) + (3:11 @3) + (55:19 @4) + (9:15 @5) *** 12.6 km (6:56 / km)
15c shoes: Icebug Spirit

3 long O intervals, individual start
Hot and heavy terrain, some good sections both running and navigation wise.

Run 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebug Spirit

Warm up /down 21:00 [2] 1.7 km (12:21 / km)
shoes: Icebug Spirit

5 PM

Run 31:12 [2] 5.3 km (5:53 / km)
ahr:122 max:142 shoes: Icebug (NightHawk)

Jog jog jog

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