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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jul 28:

activity # timemileskm+m
  Run8 5:38:49 40.14(8:26) 64.6(5:15)
  O - Training2 1:47:07 7.52(14:15) 12.1(8:51)41c
  Warm up /down3 36:44 1.8(20:23) 2.9(12:40)
  Gym1 35:00
  Total9 8:37:40 49.46 79.641c
averages - weight:72.7kg

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MoTuWeThFrSaSu

Sunday Jul 28 #

10 AM

Run 1:07:00 intensity: (27:25 @2) + (29:35 @4) + (10:00 @5) 15.5 km (4:19 / km)
shoes: AG2B

Threshold from Grinda to Hammeren + lactate shuttles

Warm up /down 9:56 [2] 1.1 km (9:02 / km)
shoes: AG2B

Saturday Jul 27 #

10 AM

Run 1:36:33 [2] 18.0 km (5:22 / km)
shoes: S1

Planned to get out early in time for a nice relaxing day in front of Oringen GPS and TdF, only to find the GPS isn't live and the TdF is shortened. Extended the usual Ullevålseter route around the back which was worse running that expected and also longer that planned. Woops.

Friday Jul 26 #

8 AM

Run 19:13 [2] 3.8 km (5:03 / km)
shoes: AH33 (Black)

6 PM

Run 37:29 [2] 6.4 km (5:51 / km)
shoes: AH33 (Black)

Sweating

Thursday Jul 25 #

5 PM

O - Training 36:53 intensity: (8:00 @2) + (16:43 @4) + (12:10 @5) *** 4.7 km (7:51 / km)
17c shoes: NVii F1(1)

Hard hill reps into the reps

Run 29:20 [2] 4.2 km (6:59 / km)
shoes: NVii F1(1)

Warm up /down 19:08 intensity: (11:17 @1) + (7:51 @2) 1.0 km (19:08 / km)
shoes: NVii F1(1)

Wednesday Jul 24 #

4 PM

Gym 35:00 [1]

High holiday season so braved the after work gym. Always fascinated by the hoddie wearing gym user (especially using said hoddie), do they live more weight with a warm head? On the way home I saw a man riding an electric powered longboard wearing Wellington boots. It is July, 27 degrees and you are in the middle of the city!

Tuesday Jul 23 #

8 AM

Run 20:30 [2] 4.0 km (5:08 / km)
weight:72.7kg shoes: AH33 (Black)

Checked in with Coco/Scarface/Batman
6 PM

O - Training 1:10:14 intensity: (9:00 @1) + (9:31 @2) + (51:43 @4) *** 7.4 km (9:29 / km)
24c shoes: NVii F1(1)

O intervals with Speake

Run 21:25 [2] 3.8 km (5:38 / km)
shoes: AG2B

Warm up /down 7:40 [1] 0.8 km (9:35 / km)
shoes: NVii F1(1)

Monday Jul 22 #

5 PM

Run 47:19 [2] 8.9 km (5:19 / km)
shoes: S1

Manage to make a Norwegian smile in Nordmarka. I guess I should go and buy a lottery ticket.

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