Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Dec 2, 2018:

activity

time

miles

Run

7:09:10

50.7

(8:28)

81.6

(5:16)

O - Training

3:28:04

15.84

(13:08)

25.5

(8:10)

63c

Specific Drills

25:52

0.93

(27:45)

1.5

(17:15)

Warm up /down

15:35

0.68

(22:48)

1.1

(14:10)

Total

11:18:41

68.16

(9:57)

109.7

(6:11)

63c

averages - sleep:8.5 weight:73.5kg

2:15

0:00

» now

Sunday Dec 2, 2018 #

2 PM

O - Training 38:29 [4] *** 6.3 km (6:07 / km)
ahr:171 max:180 15c slept:8.25 weight:73kg shoes: VJ intgr

BSK Middle Distance Sørmarka.
Pretty ok, but struggling to actually choose the best way forward rather than just piling after the next feature. Some decent sections, great to get out in "daylight"

Run 41:18 [2] 6.9 km (5:59 / km)
shoes: S1

Warm up /down 15:35 1.1 km (14:10 / km)
shoes: VJ intgr

Saturday Dec 1, 2018 #

9 AM

Run 54:07 [2] 7.5 km (7:13 / km)
slept:8.5 weight:73.9kg shoes: VJ intgr

Pre downhill orienteering, so some climb

O - Training 37:26 [2] *** 4.4 km (8:30 / km)
14c shoes: VJ intgr

Downhill orienteering

6 PM

Run 20:59 [2] 3.9 km (5:23 / km)
ahr:116 max:135 shoes: AG1B

Recovery jog

Friday Nov 30, 2018 #

8 AM

Run 35:23 [2] 6.1 km (5:48 / km)
ahr:128 max:143 shoes: Mizuno Wave S (Lumo Green)

5 PM

Run 1:00:32 [2] 11.8 km (5:08 / km)
ahr:123 max:143 shoes: S1

With a sensibly fully clothed Alan, less icy hell hole than expected

Thursday Nov 29, 2018 #

6 PM

Run 6:47 [2] 1.1 km (6:10 / km)
slept:8.0 weight:73.9kg shoes: VJ intgr

O - Training 1:03:44 [2] *** 7.3 km (8:44 / km)
ahr:129 max:151 12c shoes: VJ intgr

This looked like it would be a short session, but luckily I got lost enough to get the time up. Some fleeting moments where everything worked extremely well. Some moments where nothing seemed to fit.

Wednesday Nov 28, 2018 #

8 AM

Run 24:25 [2] 5.0 km (4:53 / km)
ahr:131 max:150 slept:9.0 weight:73.3kg shoes: AG1B

5 PM

Run 58:43 [2] 12.6 km (4:40 / km)
ahr:127 max:141 shoes: S1

Easy up to Sognsvann, around and down to the hospital. Longer than planned but should be good. Frost is turning to ice, but luckily the rain is coming to get rid of it

Tuesday Nov 27, 2018 #

9 AM

Run 26:55 [2] 6.1 km (4:25 / km)
ahr:126 max:142 slept:9.0 weight:73.3kg shoes: AG2B

Cruised into work.

5 PM

Run 1:22:38 17.6 km (4:42 / km)
ahr:164 max:177 shoes: AG2B

Bislett 8x1k [60] all 3.13 apart from 5th at 3.10. woops.
Felt good

Specific Drills 25:52 [1] 1.5 km (17:15 / km)
shoes: AG2B

Monday Nov 26, 2018 #

5 PM

Run 17:23 [2] 3.0 km (5:48 / km)
slept:8.0 shoes: VJ intgr

O - Training 1:08:25 *** 7.5 km (9:07 / km)
22c shoes: VJ intgr

Night orienteering. -8 and unfrozen marshes, loving life.

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