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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 8:

activity # timemileskm+m
  O - Training3 2:09:59 12.74(10:12) 20.5(6:20)65c
  O - Night2 2:06:28 12.68(9:59) 20.4(6:12)39c
  Run4 2:03:57 14.54(8:31) 23.4(5:18)
  Cross Training1 1:15:00
  Warm up /down3 1:07:00 2.98(22:28) 4.8(13:57)
  O - Race1 29:07 3.6(8:05) 5.8(5:01)18c
  Specific Drills1 15:22 0.31(49:28) 0.5(30:44)
  Total9 9:26:53 46.85 75.4122c

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MoTuWeThFrSaSu

Sunday Mar 8 #

10 AM

Run 22:00 [2] 4.0 km (5:30 / km)
shoes: S1

O - Training 57:06 intensity: (20:05 @2) + (37:01 @5) *** 10.8 km (5:17 / km)
23c shoes: Nvii F1(3)

Some sand dunes. Pushed hard until I was totally knackered, then jogged it in. This running multiple days seems to be difficult.

My orienteering was also partially terrible

Warm up /down 20:00 [1] 1.0 km (20:00 / km)
shoes: Nvii F1(3)

Much faff

Saturday Mar 7 #

11 AM

Run 13:13 [2] 2.4 km (5:30 / km)
shoes: Nvii F1(3)

Warm up /down 21:00 [2] 1.4 km (15:00 / km)
shoes: Nvii F1(3)

O - Race 29:07 [5] *** 5.8 km (5:01 / km)
18c shoes: Nvii F1(3)

Dragging my body around some lovely sand dunes. Feel very out of shape but was only 2 minutes behind today. Runesson caught me about half way which was nice for him as he spends all his time following Brits around various forests.

2 x 30s mistakes maybe, plus some faff. Leg good in the forest, bad on the paths

Run 21:26 [2] 3.8 km (5:38 / km)
shoes: S1i

5 PM

O - Training 34:33 [2] *** 4.8 km (7:12 / km)
28c

"should I take a light to training"
"no it will be OK"
Stood in some forest not able to read the map
"cool"
It was really good forest though, golf course with trees

Friday Mar 6 #

10 AM

O - Training 38:20 [2] *** 4.9 km (7:49 / km)
14c

A mix of control picking, jogging, instagramming, and looking for car keys
8 PM

Warm up /down 26:00 [2] 2.4 km (10:50 / km)
shoes: Nvii F1(3)

O - Night 1:08:22 intensity: (20:24 @2) + (39:15 @3) + (8:43 @4) *** 11.8 km (5:48 / km)
27c shoes: Nvii F1(3)

Some cruisy night orienteering. Some in sand dunes, very fun, some in the green flat forest around the dunes. Less fun

Thursday Mar 5 #

6 PM

O - Night 58:06 [2] *** 8.6 km (6:45 / km)
12c shoes: Nvii F1(3)

Night O on Skatås. Mass start but I was taking it easy so ended up just with Emil Svensk for the first 3 controls. I only caught sight of a couple of other runners in my class when they had missed, I resisted the temptation to give them some abuse.

Wednesday Mar 4 #

4 PM

Cross Training 1:15:00 [2]

Gym pretty empty today. Virus?

Tuesday Mar 3 #

5 PM

Run 33:16 intensity: (25:52 @2) + (7:24 @4) 7.6 km (4:23 / km)
shoes: S1i

Bislett. Testing the leg out

Specific Drills 15:22 [1] 0.5 km (30:44 / km)
shoes: S1i

Monday Mar 2 #

9 AM

Run 34:02 [2] 5.6 km (6:05 / km)
shoes: SauKN

Ticking off another obligatory place for all orienteers to visit. Arthurs Seat (on a Monday)

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