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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Feb 23:

activity # timemileskm+m
  Run7 4:39:22 30.63(9:07) 49.3(5:40)
  O - Training1 45:48 4.04(11:20) 6.5(7:03)17c
  Cross Training1 45:00
  Cycling1 30:00
  Gym1 30:00
  O - Night1 29:18 2.17(13:28) 3.5(8:22)15c
  Warm up /down1 10:00 0.62(16:06) 1.0(10:00)
  Total9 7:49:28 37.47 60.332c

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MoTuWeThFrSaSu

Sunday Feb 23 #

10 AM

O - Training 45:48 [4] *** 6.5 km (7:03 / km)
17c shoes: Nvii F1(3)

Spot of middle distance orienteering, a "Norwegian" middle distance (i.e. massively overplanned) so even if I am out of shape at the moment it isn't that bad. Skills mostly good, even in the daylight. Leg going ok.

Run 19:30 [2] 2.8 km (6:58 / km)
shoes: Nvii F1(3)

Warm up /down 10:00 [1] 1.0 km (10:00 / km)
shoes: Nvii F1(3)

Saturday Feb 22 #

9 AM

Run 30:00 [2] 5.8 km (5:10 / km)
shoes: S1

Morning loop.
4 PM

Run 59:39 [2] 10.2 km (5:51 / km)
shoes: SauIR

Saturday part 2

Friday Feb 21 #

4 PM

Cross Training 45:00 [2]

Highlight of the day being seeing myself on TV in the gym.

Cycling 30:00 [2]

Leg actually alright today, but this is probably sensible

Thursday Feb 20 #

6 PM

Run 55:23 intensity: (29:44 @2) + (25:39 @4) 10.2 km (5:26 / km)
shoes: Nvii F1(3)

The boss let me out.
Running fitness is missing.

O - Night 29:18 intensity: (6:00 @2) + (23:18 @4) *** 3.5 km (8:22 / km)
15c shoes: Nvii F1(3)

Yeah finding controls in the horizontal rain. Yeah love it.

Wednesday Feb 19 #

8 AM

Gym 30:00 [1]

Squats
4 PM

Run 46:50 [2] 8.1 km (5:47 / km)
shoes: SauIR

Tuesday Feb 18 #

7 AM

Run 21:24 [2] 4.1 km (5:13 / km)
shoes: SauIR

Morning jog
4 PM

Run 46:36 [2] 8.1 km (5:45 / km)
shoes: AH33 (Black)

Sneaking home before sunset

Monday Feb 17 #

Note
(rest day)

Green tick. Leg ok ish, bit stiff in the morning

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