Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 14, 2021:

activity

time

miles

Run(a)

4:17:41

38.59

(6:41)

62.1

(4:09)

Run

3:21:34

19.82

(10:10)

31.9

(6:19)

O - Training

1:16:05

6.09

(12:30)

9.8

(7:46)

40c

O - Night

55:30

4.97

(11:10)

8.0

(6:56)

30c

Core Stability

30:00

Warm up /down

13:36

0.5

(27:22)

0.8

(17:00)

Total

10:34:26

69.97

112.6

70c

averages - rhr:39 weight:74.8kg

2:15

0:00

» now

Sunday Mar 14, 2021 #

11 AM

Run 2:06:41 [2] 17.5 km (7:14 / km)
ahr:130 max:150 rhr:40 weight:75kg shoes: Nvii F1(b1)

Snow paths. Was hoping the fat bikes and walkers would have been out and done a decent job packing down the snow but this was only on the bigger trails so quite a bit of time bashing through snow or just following a few footprints

Saturday Mar 13, 2021 #

11 AM

Run(a) 1:33:00 24.3 km (3:50 / km)
ahr:161 max:171 rhr:38 weight:75kg shoes: SauKN11t

Eventually managed to drag Henry out for 30 x 90/30 on the roads of south Oslo. Bit icy/snowy/slushy but generally alright and a decent session

Warm up /down 6:36 [1] 0.4 km (16:30 / km)
shoes: SauKN11t

Friday Mar 12, 2021 #

9 AM

Run(a) 31:03 [2] 7.3 km (4:15 / km)
ahr:143 max:155 rhr:38 weight:74.5kg shoes: SauIT

Bit of slush and stuff on the pavement but alright

5 PM

Run(a) 59:11 [2] 13.6 km (4:21 / km)
ahr:133 max:155 shoes: AsN LDN

Klemetsrud with Henry

Thursday Mar 11, 2021 #

Note
rhr:36 weight:75.6kg (rest day)

The snow arrived again today and so I bailed on all running

Wednesday Mar 10, 2021 #

10 AM

O - Training 1:16:05 [2] *** 9.8 km (7:46 / km)
ahr:129 max:149 40c rhr:40 weight:73.6kg shoes: Nvii F1(b1)

Bit of morning orienteering before the snow arrives

Tuesday Mar 9, 2021 #

10 AM

Run(a) 30:48 [2] 7.3 km (4:13 / km)
ahr:140 max:151 rhr:40 weight:74.9kg shoes: AsN LDN

Traffic light route

6 PM

Run 42:28 9.3 km (4:34 / km)
shoes: Nvii F1(b1)

O - Night 55:30 *** 8.0 km (6:56 / km)
ahr:160 max:172 30c shoes: Nvii F1(b1)

Grønmo loops. Working hard

Warm up /down 7:00 [1] 0.4 km (17:30 / km)
shoes: Nvii F1(b1)

Monday Mar 8, 2021 #

9 AM

Run 32:25 [2] 5.1 km (6:21 / km)
ahr:122 max:145 rhr:38 weight:75kg shoes: Nvii TerraTT

Morning forest. Nice

5 PM

Run(a) 43:39 [2] 9.6 km (4:33 / km)
ahr:128 max:143 shoes: SauIT

Roads and bit via Østensjøvann incl. the moster hill

6 PM

Core Stability 30:00 [1]

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