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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 21:

activity # timemileskm+m
  Run9 6:15:12 36.04(10:25) 58.0(6:28)
  Run(a)3 3:37:08 31.01(7:00) 49.9(4:21)
  O - Training2 1:24:10 5.72(14:43) 9.2(9:09)35c
  O - Night1 52:05 4.97(10:29) 8.0(6:31)28c
  Core Stability1 30:00
  Warm up /down3 19:45 0.99(19:52) 1.6(12:21)
  Total13 12:58:20 78.73 126.763c
averages - rhr:39 weight:74.6kg

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MoTuWeThFrSaSu

Sunday Mar 21 #

10 AM

Run 54:52 [2] 7.4 km (7:25 / km)
ahr:125 max:155 rhr:40 weight:74.7kg shoes: Nvii F1(3)

Pre + post. Path and forest

O - Training 46:15 [2] *** 5.4 km (8:34 / km)
ahr:132 max:153 25c shoes: Nvii F1(3)

Slope O

Saturday Mar 20 #

11 AM

Run(a) 1:05:13 intensity: (43:13 @2) + (8:00 @3) + (8:00 @4) + (6:00 @5) 14.0 km (4:40 / km)
ahr:139 max:175 rhr:38 weight:74.6kg shoes: Sau(white)

Actually ventured outside without gloves on.
Strides. Nice, felt alright

Warm up /down 6:16 [1] 0.7 km (8:57 / km)

5 PM

O - Training 37:55 [2] *** 3.8 km (9:59 / km)
ahr:122 max:144 10c shoes: Nvii F1(3)

Bit of orienteering, snow and steep

Run 25:24 [2] 3.8 km (6:41 / km)
shoes: Nvii F1(3)

Friday Mar 19 #

10 AM

Run 32:19 [2] 4.9 km (6:36 / km)
ahr:126 max:141 rhr:40 weight:74.4kg shoes: Nvii F1(t2)

More forest
6 PM

Run(a) 47:06 [2] 10.3 km (4:34 / km)
ahr:125 max:144 shoes: AsN LDN

With Henry on the roads incl Østensjø and some grus

Thursday Mar 18 #

10 AM

Run 34:48 [2] 5.5 km (6:20 / km)
ahr:125 max:141 rhr:38 weight:74.4kg shoes: Nvii F1(t2)

More forest lower snow
6 PM

Run 40:44 intensity: (19:34 @2) + (21:10 @4) 8.0 km (5:06 / km)
shoes: Nvii F1(b1)

Grønmo. Snow out

O - Night 52:05 intensity: (10:00 @2) + (42:05 @4) *** 8.0 km (6:31 / km)
ahr:162 max:173 28c shoes: Nvii F1(b1)

Even got a bit of daylight on the first rep

Warm up /down 4:41 [1] 0.3 km (15:37 / km)
shoes: Nvii F1(b1)

Wednesday Mar 17 #

10 AM

Run 35:41 [2] 5.2 km (6:52 / km)
ahr:126 max:142 rhr:38 weight:74.5kg shoes: Nvii F1(b1)

More snow forest this time
5 PM

Run 54:48 intensity: (14:48 @1) + (40:00 @2) 8.0 km (6:51 / km)
ahr:116 max:140 shoes: Nvii F1(t2)

Didn't feel great this afternoon, bit of trails and snow forest. Moving pretty slowly

Tuesday Mar 16 #

10 AM

Run 31:37 [2] 5.0 km (6:19 / km)
ahr:123 max:140 rhr:40 weight:74.5kg shoes: Nvii F1(b1)

Snow forest + trails. Trying to get off the ice. Easy this morning, felt a bit delicate
5 PM

Run(a) 1:44:49 intensity: (54:49 @2) + (50:00 @4) 25.6 km (4:06 / km)
ahr:139 max:168 shoes: SauKN11t

10 x 4 [1] T Ekerbergsletta and road fun

Warm up /down 8:48 [1] 0.6 km (14:40 / km)
shoes: SauKN11t

Monday Mar 15 #

4 PM

Run 1:04:59 [2] 10.2 km (6:22 / km)
ahr:123 max:149 rhr:40 weight:75kg shoes: Nvii F1(b1)

Out on the small trails again, north side. Stuck to just following the tracks that people had walked so very little snow bashing today. I guess I am still running on quite a bit of ice even if it is "soft" so will have to be careful until this all melts more (unsure when that will happen)
6 PM

Core Stability 30:00 [1]

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