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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 26:

activity # timemileskm+m
  O - Night3 3:44:17 18.08(12:24) 29.1(7:42)57c
  O - Training2 2:02:40 12.04(10:12) 19.37(6:20)36c
  Run6 1:44:46 10.82(9:41) 17.41(6:01)
  Cycling1 1:00:00
  Gym1 40:00
  Warm up /down3 39:00 1.37(28:32) 2.2(17:44)
  Total8 9:50:43 42.3 68.0893c
averages - sleep:8.2 weight:72.6kg

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MoTuWeThFrSaSu

Sunday Nov 26 #

10 AM

O - Training 1:09:50 intensity: (1:41 @3) + (25:31 @4) + (42:38 @5) *** 11.6 km (6:01 / km)
ahr:165 max:175 18c slept:7.5 shoes: VJ Sarva 2017

Paradiset for 10mila training. Lots of good bits, some very good bits, some bad bits, some out of date mapping.

Run 23:30 [2] 3.8 km (6:11 / km)
shoes: VJ Sarva 2017

Warm up /down 10:00 [2] 0.8 km (12:30 / km)
shoes: VJ Sarva 2017

Saturday Nov 25 #

10 AM

O - Training 52:50 [3] *** 7.77 km (6:48 / km)
ahr:150 max:161 18c shoes: VJ Sarva 2017

Steady orienteering. Very good to start with, then poor.

Run 12:00 [2] 2.0 km (6:00 / km)
slept:9.0 shoes: VJ Sarva 2017

4 PM

Run 31:58 [2] 5.71 km (5:36 / km)
ahr:122 max:144 shoes: Asics Gel-33 Electro

Easy run from Tveta

Friday Nov 24 #

Note
slept:7.0 weight:72.5kg

7 PM

O - Night 1:10:00 [4] *** 9.7 km (7:13 / km)
ahr:155 max:177 17c shoes: VJ Sarva 2017

Night O.
Felt invincible the first three controls and absolutely smashed it. Then the after work vibes kicked in and I was terrible, including a big 8 minuter one.

Run 14:00 [2] 2.0 km (7:00 / km)
shoes: VJ Sarva 2017

Warm up /down 15:00 [2] 1.0 km (15:00 / km)

Thursday Nov 23 #

10 AM

Cycling 1:00:00 [2]
slept:9.0 weight:72.4kg

5 PM

Gym 40:00 [1]

Ankles
Prison squats
4x5x77.5 1x5x80 back
Cleans 50
Arabesque
Core

Wednesday Nov 22 #

Note
slept:8.75 weight:73kg (rest day)

Tuesday Nov 21 #

Note
slept:7.5

6 PM

O - Night 1:18:29 intensity: (19:39 @3) + (58:09 @4) + (41 @5) *** 10.2 km (7:42 / km)
ahr:143 max:169 20c shoes: Icebug Spirit

├ůs by Night and Fog.
Fairly shocking after work orienteering. Pretty green and touch forest, it actually did improve for 2 controls, so much so that I was fairly sure that I must have run off the map.


Run 10:00 [2] 1.8 km (5:33 / km)
shoes: Icebug Spirit

Warm up /down 14:00 [2] 0.4 km (35:00 / km)

Monday Nov 20 #

Note
slept:8.5 weight:72.5kg

6 PM

Run 13:18 [2] 2.1 km (6:20 / km)
ahr:123 shoes: VJ Sarva 2017

O - Night 1:15:48 [2] *** 9.2 km (8:14 / km)
ahr:140 max:158 20c shoes: VJ Sarva 2017

Mandagsrenn #1

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