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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jul 21:

activity # timemileskm+m
  Run9 5:11:00 29.83(10:26) 48.0(6:29)
  O - Training5 4:41:54 23.51(11:59) 37.84(7:27)109c
  Cross Training2 1:00:00
  Cycling2 45:00
  Warm up /down2 28:00 1.3(21:27) 2.1(13:20)
  Total12 12:05:54 54.64 87.94109c
averages - weight:73.2kg

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MoTuWeThFrSaSu

Sunday Jul 21 #

10 AM

O - Training 57:55 [2] *** 7.7 km (7:31 / km)
21c shoes: NVii F2 (1)

Properly raining today. O skillz were generally good though
7 PM

Run 19:25 [2] 3.5 km (5:33 / km)
shoes: AG2B

Just a short stretch between the rain showers

Saturday Jul 20 #

10 AM

O - Training 44:14 intensity: (5:00 @3) + (29:14 @4) + (10:00 @5) *** 6.54 km (6:46 / km)
17c shoes: NVii F1(1)

Some big mistakes today.

Run 25:00 [2] 4.6 km (5:26 / km)
shoes: AG2B

Warm up /down 22:00 [2] 1.8 km (12:13 / km)
shoes: NVii F1(1)

3 PM

O - Training 54:27 [2] *** 7.0 km (7:47 / km)
27c shoes: NVii F2 (1)

Better at a slow speed, but still a few wobbles

Run 7:16 [2] 1.4 km (5:11 / km)
shoes: NVii F2 (1)

Friday Jul 19 #

5 PM

O - Training 1:00:38 [2] *** 8.2 km (7:24 / km)
25c shoes: NVii F1(1)

Out in the rain for some high quality orienteering with Matt and Henry
1 miss

Run 15:23 [2] 2.5 km (6:09 / km)
shoes: NVii F1(1)

Up and down the hill

Thursday Jul 18 #

10 AM

Cross Training 30:00 [2]
weight:73.5kg

Cycling 15:00 [2]

6 PM

Run 30:16 [2] 5.6 km (5:24 / km)
shoes: S1

Easy

Wednesday Jul 17 #

10 AM

Cross Training 30:00 [2]
weight:72.9kg

Not been so good at logging my weight the last months but I have now reached the hallowed ground of below 73.

Cycling 30:00 [2]

Seeing as I am back in Oslo I am taking the time to actually do a bit of cross training and get this knee properly sorted. It was fine yesterday evening in the forest (which is excellent) but giving it a bit of a chance to rest is probably sensible. Caught up on The Run In podcast which helped the time fly by.
6 PM

Run 30:16 [2] 5.5 km (5:30 / km)
shoes: AG2B

Easy Nordmarka

Tuesday Jul 16 #

9 AM

Run 10:02 [2] 1.6 km (6:16 / km)
shoes: NVii F2 (1)

Very short slow jog from Rauland
6 PM

O - Training 1:04:40 intensity: (9:40 @2) + (55:00 @4) *** 8.4 km (7:42 / km)
19c shoes: NVii F1(1)

BSK Summer Games
Full International Squad out today, nice warm day. Suffering a bit today but getting it done with reasonable technical skills.

Run 15:30 [2] 2.2 km (7:03 / km)
shoes: NVii F1(1)

Warm up /down 6:00 [1] 0.3 km (20:00 / km)

Monday Jul 15 #

1 PM

Run 2:37:52 [2] 21.1 km (7:29 / km)
shoes: NVii F2 (1)

Out from Haukeliseter (which is sort of the top of the fjell somewhere between Bergen and Oslo). Basically grass/rock/snow everywhere. Pretty cool place to run but maybe not quite as epic feeling as the west coast. We maybe could have been more adventurous, next time.

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