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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jan 28:

activity # timemileskm+m
  O - Training9 7:29:59 43.56(10:20) 70.1(6:25)165c
  Run7 3:22:45 21.19(9:34) 34.1(5:57)
  O - Sprint Training2 43:45 5.41(8:06) 8.7(5:02)46c
  Warm up /down4 31:00 0.87(35:38) 1.4(22:09)
  Specific Drills1 17:00 0.56(30:24) 0.9(18:53)
  Total12 12:24:29 71.58(10:24) 115.2(6:28)211c
averages - sleep:8.3 weight:74.3kg

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MoTuWeThFrSaSu

Sunday Jan 28 #

Note
slept:8.0 weight:74.3kg (rest day)

Saturday Jan 27 #

9 AM

O - Training 20:22 [2] *** 3.1 km (6:34 / km)
ahr:120 max:137 6c shoes: Inov 212 (blue)

Easy, basically a morning jog on a map
1 PM

Run 1:07:39 [2] 12.4 km (5:27 / km)
ahr:127 max:154 shoes: Mizuno Wave S (Blue 2 Bays)

Gibraltar touristing

Friday Jan 26 #

9 AM

O - Training 50:42 [2] *** 7.4 km (6:51 / km)
ahr:124 max:145 17c slept:8.0 shoes: Inov 212 (blue)

Downhill diagonals
4 PM

O - Training 54:22 intensity: (18:00 @2) + (15:22 @4) + (21:00 @5) *** 9.4 km (5:47 / km)
ahr:152 max:180 29c shoes: Inov8 190

O intervals x4

Run 30:56 [2] 4.9 km (6:19 / km)
shoes: Inov8 190

Warm up /down 5:30 [2] 0.5 km (11:00 / km)
shoes: Inov8 190

Thursday Jan 25 #

10 AM

Run 24:00 [2] 4.1 km (5:51 / km)
slept:8.75 shoes: Mizuno Wave S (Blue 2 Bays)

O - Sprint Training 22:15 [3] *** 4.2 km (5:18 / km)
ahr:147 max:167 20c shoes: Mizuno Wave S (Blue 2 Bays)

Warm up /down 8:00 [2] 0.4 km (20:00 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

2 PM

O - Sprint Training 21:30 [4] *** 4.5 km (4:47 / km)
ahr:161 max:177 26c shoes: Mizuno Wave S (Blue 2 Bays)

Run 25:00 [2] 4.0 km (6:15 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Warm up /down 9:00 [2] 0.2 km (45:00 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Wednesday Jan 24 #

9 AM

O - Training 36:32 [2] *** 5.2 km (7:02 / km)
ahr:119 max:151 12c slept:8.5 shoes: Inov 212 (blue)

Some coastal terrain, poor map, poor terrain. Good to have an excuse to bail out
4 PM

O - Training 1:15:00 [2] *** 11.5 km (6:31 / km)
26c shoes: Inov 212 (blue)

Tuesday Jan 23 #

9 AM

O - Training 1:56:51 [2] *** 18.1 km (6:27 / km)
ahr:124 max:167 19c slept:8.5 shoes: Inov 212 (blue)

Group long session
4 PM

O - Training 14:39 [3] 2.9 km (5:03 / km)
ahr:149 max:158 15c shoes: Inov8 190

Forest sprint at moderate i
Better

Run 11:00 [2] 2.0 km (5:30 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Specific Drills 17:00 [1] 0.9 km (18:53 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Monday Jan 22 #

10 AM

O - Training 42:00 [2] 4.5 km (9:20 / km)
ahr:114 max:148 15c slept:8.0 shoes: Inov8 190

Run 18:00 [2] 2.5 km (7:12 / km)
shoes: Inov8 190

4 PM

O - Training 39:31 [5] *** 8.0 km (4:56 / km)
ahr:166 max:179 26c shoes: Inov8 190

Run 26:10 [2] 4.2 km (6:14 / km)
shoes: Inov8 190

Warm up /down 8:30 [2] 0.3 km (28:20 / km)
shoes: Inov8 190

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