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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 21:

activity # timemileskm+m
  O - Night2 1:55:48 11.0(10:32) 17.7(6:33)46c
  O - Training1 52:43 3.98(13:15) 6.4(8:14)15c
  Run3 42:32 4.23(10:04) 6.8(6:15)
  Gym1 30:00
  Cycling1 30:00
  Warm up /down1 15:00 0.43(34:29) 0.7(21:26)
  Total5 4:46:03 19.64 31.661c

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Wednesday Apr 17 #

8 AM

Cycling 30:00 [2]

9 PM

O - Night 55:58 intensity: (15:58 @4) + (40:00 @5) *** 10.0 km (5:36 / km)
ahr:171 max:195 16c

Krets night O (tio test)
Good for the first section then began to struggle a bit physically and ended up not being able to catch up the leaders after some forking. Took a nice fall on the path to 12 which also knocked my motivation a bit. 2 minutes behind in the end so still decent.

Run 24:00 [2] 4.3 km (5:35 / km)
shoes: Salming

Jogging

Warm up /down 15:00 [1] 0.7 km (21:26 / km)

Tuesday Apr 16 #

5 PM

O - Training 52:43 [2] *** 6.4 km (8:14 / km)
ahr:138 max:155 15c

Trying to balance how much night O I am doing at the moment, lovely to throw some day in with the evening sunshine.

Run 7:25 [2] 1.0 km (7:25 / km)

Boatloads of snow still on this bit

Monday Apr 15 #

9 AM

Gym 30:00 [1]

Machine day to attempt to work on my imbalances
9 PM

O - Night 59:50 [2] *** 7.7 km (7:46 / km)
ahr:138 max:151 30c

Night O loops.
Good skills on show, no snow either.

Run 11:07 [2] 1.5 km (7:25 / km)

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