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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 6:

activity # timemileskm+m
  Run7 2:33:58 17.21(8:57) 27.7(5:34)
  O - Training2 1:04:13 4.6(13:58) 7.4(8:41)38c
  Warm up /down3 44:39 3.54(12:36) 5.7(7:50)
  O - Sprint Training2 35:21 3.98(8:53) 6.4(5:31)24c
  O - Sprint Race2 30:37 5.1(6:01) 8.2(3:44)45c
  Specific Drills1 5:00 0.31(16:06) 0.5(10:00)
  Total7 5:33:48 34.73(9:37) 55.9(5:58)107c
averages - sleep:9.1 rhr:40 weight:72.4kg

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MoTuWeThFrSaSu

Sunday May 6 #

10 AM

O - Sprint Race 14:23 [5] *** 3.8 km (3:47 / km)
ahr:185 max:190 18c slept:8.0 shoes: Asics Hyperspeed

Qualification, bit of a miss after the arena passage so got a bit stressed and pushed hard to the end,

Run 21:00 [2] 4.0 km (5:15 / km)
shoes: Asics Gel-33 E (Blue)

Warm up /down 27:00 [2] 3.7 km (7:18 / km)
shoes: Asics Hyperspeed

5 PM

O - Sprint Race 16:14 [5] *** 4.4 km (3:41 / km)
ahr:184 max:190 27c shoes: Asics Hyperspeed

Final. Kris got a medal.

Run 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel-33 E (Blue)

Warm up /down 15:00 [2] 1.8 km (8:20 / km)
shoes: Asics Hyperspeed

Saturday May 5 #

10 AM

Run 15:00 [2] 3.0 km (5:00 / km)

O - Sprint Training 10:00 [2] 2.0 km (5:00 / km)

Model map. Thrilling as always

Specific Drills 5:00 [1] 0.5 km (10:00 / km)

Friday May 4 #

Note
slept:6.5 weight:72.6kg

Travel
5 PM

O - Training 33:13 [2] *** 2.9 km (11:27 / km)
ahr:125 max:151 10c shoes: Inov8 225

Nipped up to the forest just by the accommodation. Found some tapes.

Run 19:30 [2] 2.6 km (7:30 / km)
ahr:124 max:146 shoes: Inov8 225

Thursday May 3 #

5 PM

O - Training 31:00 [2] *** 4.5 km (6:53 / km)
ahr:121 max:149 28c shoes: VJ Sarva 2017

Run 4:42 [5] 0.8 km (5:52 / km)

Wednesday May 2 #

4 PM

O - Sprint Training 25:21 [4] *** 4.4 km (5:46 / km)
ahr:152 max:169 24c rhr:37 slept:10.0 weight:72.2kg shoes: Asics Gel-33 E (Blue)

After work sprint training.

Run 34:46 [2] 6.9 km (5:02 / km)
ahr:130 max:153 shoes: Asics Gel-33 E (Blue)

Warm up /down 2:39 [2] 0.2 km (13:15 / km)
shoes: Asics Gel-33 E (Blue)

Tuesday May 1 #

4 PM

Run 44:00 [2] 7.9 km (5:34 / km)
ahr:121 max:137 rhr:42 slept:11.0 weight:72.2kg shoes: Mizuno Wave S (Blue 2 Bays)

With Jon up to Nordmarka, mostly snow free. The snow today wasn't settling luckily.

Monday Apr 30 #

Note
slept:10.0 weight:72.8kg (rest day)

Low chance of a warm down today as well

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