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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Aug 4:

activity # timemileskm+m
  O - Training5 4:22:32 21.75(12:04) 35.0(7:30)83c
  Run8 3:05:18 20.94(8:51) 33.7(5:30)
  Gym1 30:00
  Warm up /down2 27:26 1.37(20:04) 2.2(12:28)
  Total10 8:25:16 44.06 70.983c

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MoTuWeThFrSaSu

Sunday Aug 4 #

9 AM

O - Training 52:58 [2] *** 6.2 km (8:33 / km)
15c shoes: NVii F1(1)

Saturday Aug 3 #

11 AM

O - Training 48:27 [5] *** 8.0 km (6:03 / km)
22c shoes: Nvii F1(2)

Training

Run 27:41 [2] 4.6 km (6:01 / km)
shoes: Nvii F1(2)

Warm up /down 15:30 [2] 1.2 km (12:55 / km)
shoes: Nvii F1(2)

4 PM

O - Training 36:24 [2] *** 4.2 km (8:40 / km)
13c shoes: NVii F1(1)

Run 20:00 [2] 3.1 km (6:27 / km)
shoes: NVii F1(1)

Slow

Friday Aug 2 #

5 PM

Run 11:00 [2] 1.6 km (6:52 / km)
shoes: Nvii F1(3)

O - Training 54:44 [2] *** 7.4 km (7:24 / km)
12c shoes: Nvii F1(3)

Orienteering of course. Eskil in tow.

Thursday Aug 1 #

8 AM

Run 29:15 [3] 6.1 km (4:48 / km)
shoes: AH33 (Black)

6 PM

Run 35:34 [2] 6.9 km (5:09 / km)
shoes: S1

With Alphine up to Maridalsvannet

Wednesday Jul 31 #

Note
(rest day)

Tuesday Jul 30 #

8 AM

Run 19:55 [2] 3.9 km (5:06 / km)
shoes: S1

Morning jog
6 PM

Run 22:07 [2] 3.6 km (6:09 / km)
shoes: Nvii F1(2)

Warm up /down 11:56 [2] 1.0 km (11:56 / km)
shoes: Nvii F1(2)

O - Training 1:09:59 intensity: (10:00 @2) + (5:00 @3) + (37:40 @4) + (17:19 @5) *** 9.2 km (7:36 / km)
21c shoes: Nvii F1(2)

3 intervals with varying degrees of success

Monday Jul 29 #

8 AM

Run 19:46 [2] 3.9 km (5:04 / km)
shoes: AH33 (Black)

Morning jog
4 PM

Gym 30:00 [1]

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