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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 25, 2018:

activity # timemileskm+m
  Run9 7:57:27 54.27(8:48) 87.34(5:28)
  O - Training3 1:58:04 10.13(11:39) 16.3(7:15)46c
  Gym2 1:20:00
  O - Night1 1:18:24 6.28(12:30) 10.1(7:46)25c
  Warm up /down2 16:08 0.81(19:58) 1.3(12:25)
  Total12 12:50:03 71.48 115.0471c
averages - sleep:9.1 weight:73.3kg

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MoTuWeThFrSaSu

Sunday Nov 25, 2018 #

10 AM

Run 1:54:37 [2] 18.9 km (6:04 / km)
ahr:128 max:148 slept:9.75 weight:73kg shoes: Mizuno Wave S (Lumo Green)

The standard long run route returns with Alan and Jon for company
C • Alan 5

Saturday Nov 24, 2018 #

10 AM

O - Training 52:06 intensity: (2:53 @3) + (49:13 @4) *** 7.6 km (6:51 / km)
ahr:164 max:176 12c shoes: VJ intgr

District mass start training

Run 20:10 [2] 3.0 km (6:43 / km)
shoes: VJ intgr

Warm up /down 6:23 [2] 0.5 km (12:46 / km)
shoes: VJ intgr

2 PM

O - Training 40:28 [2] *** 4.8 km (8:26 / km)
ahr:134 max:156 10c shoes: VJ intgr

2nd session.

Friday Nov 23, 2018 #

8 AM

Gym 40:00 [1]
slept:8.25 weight:73.9kg

The morning off was nice yesterday, and probably needed, but was keen for the gym today. Decent frost overnight (-7).

Main: 3x5x70 back, just getting into things still.
Ankles
Calves
SB hamstrings
SB bridges
Back raises
Goblins w. 20 and hold
5 PM

Run 1:27:46 [2] 15.4 km (5:42 / km)
ahr:124 max:150 shoes: S1

Out onto the east side of the river. Still cold. Snow cannons in action on Grefsenkollen.

Thursday Nov 22, 2018 #

6 PM

Run 18:23 [2] 3.1 km (5:56 / km)
slept:9.75 weight:73.2kg shoes: VJ intgr

To start, from finish

O - Night 1:18:24 intensity: (1:00:00 @2) + (18:24 @3) *** 10.1 km (7:46 / km)
ahr:138 max:155 25c shoes: VJ intgr

-4 today, full moon. It was a good night. Maybe not at the start with cold hands but got into the terrain nicely and the controls appeared pretty much as expected. Loving it.

Wednesday Nov 21, 2018 #

7 AM

Run 50:06 [2] 8.9 km (5:38 / km)
ahr:131 max:148 slept:8.5 weight:72.9kg shoes: AG2B

5 PM

Run 42:12 [2] 9.04 km (4:40 / km)
ahr:125 max:146 shoes: Mizuno Wave S (Lumo Green)

Tuesday Nov 20, 2018 #

8 AM

Gym 40:00 [1]

Attempting to get stronger without annihilating myself for this evening
6 PM

Run 52:13 intensity: (30:13 @2) + (22:00 @4) 12.2 km (4:17 / km)
ahr:162 max:168 shoes: VJ Sarva 2017

Bækkelaget training, running loops direct into orienteering x4.

O - Training 25:30 intensity: (6:00 @2) + (19:30 @4) *** 3.9 km (6:32 / km)
ahr:167 max:174 24c shoes: VJ Sarva 2017

Warm up /down 9:45 [2] 0.8 km (12:11 / km)
shoes: VJ Sarva 2017

Monday Nov 19, 2018 #

8 AM

Run 23:00 [2] 4.3 km (5:21 / km)
ahr:122 max:135 shoes: Mizuno Wave S (Lumo Green)

A hint of snow today, only a miniscule dusting though so nothing to be terrified of just yet.
6 PM

Run 1:09:00 [2] 12.5 km (5:31 / km)
ahr:117 max:143 shoes: S1

Easy with Alphine. Cold. Many layers.

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