Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Dec 3, 2017:

activity

time

miles

Run

5:05:43

34.92

(8:45)

56.2

(5:26)

O - Night

1:55:47

8.08

(14:20)

13.0

(8:54)

25c

O - Training

1:55:16

8.14

(14:10)

13.1

(8:48)

37c

Cycling

1:20:00

Gym

40:00

Total

10:56:46

51.14

82.3

62c

averages - sleep:8 weight:73.5kg

2:20

0:00

» now

Sunday Dec 3, 2017 #

10 AM

Run 2:01:33 [2] 20.4 km (5:58 / km)
ahr:132 max:174 slept:9.5 weight:73.4kg shoes: VJ Sarva 2017

Long run on the standard route with Patrick

Saturday Dec 2, 2017 #

10 AM

O - Training 1:23:44 [2] *** 9.3 km (9:00 / km)
ahr:135 max:155 26c slept:7.5 weight:72.8kg shoes: O-Roc

AOOK training, reasonable but some faff. Snow.

I saw an Elk. Cool.

3 PM

O - Training 31:32 [2] *** 3.8 km (8:18 / km)
ahr:137 max:162 11c shoes: Icebug Spirit

Out following Patrick

Run 25:43 [2] 4.2 km (6:07 / km)
shoes: Icebug Spirit

Friday Dec 1, 2017 #

Note
slept:6.5 weight:72.4kg

6 PM

Run 1:00:10 [2] 10.0 km (6:01 / km)
ahr:138 shoes: AG2B

Down to Bislett, bit of a warm up, then a 3k, then a warm down.

Run race 8:40 [5] 3.0 km (2:53 / km)
ahr:177 max:188 shoes: AG2B

The follow Kris Jones train. Indoors in Bislett

This was not the most sensible time to run quickly, but both Kris and Sponge had put the effort to come to Oslo so it did seem food to at least not turn up. Then there was the inevitable chat about various speeds. When the race started I was under the impression we were going to run 9 flat, 38 seconds for the first 200m everybody having a great time, I stupidly mentioned that it was a bit slow. So Kris cranked up the pace.

177 hr avg for the 3k