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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 11:

activity # timemileskm+m
  Run5 4:38:25 29.39(9:28) 47.3(5:53)
  O - Training4 4:11:24 22.68(11:05) 36.5(6:53)62c
  Run(a)5 3:18:50 27.84(7:09) 44.8(4:26)
  Core Stability1 30:00
  Warm up /down1 8:00 0.37(21:27) 0.6(13:20)
  Total11 12:46:39 80.28 129.262c
averages - rhr:39 weight:74.4kg

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MoTuWeThFrSaSu

Sunday Apr 11 #

11 AM

Run(a) 44:48 [2] 9.5 km (4:43 / km)
ahr:129 max:152 rhr:39 weight:74.2kg shoes: AsN LDN

Dewett with Henry
7 PM

Run(a) 35:08 [2] 7.7 km (4:34 / km)
ahr:125 max:144 shoes: SauIT

Skullerud + grus

Saturday Apr 10 #

10 AM

O - Training 1:18:19 [4] *** 13.1 km (5:59 / km)
ahr:161 max:168 22c shoes: Nvii F1(b1)

Down to Halden for some orienteering. Kind of quite good, at least my map reading on 1:15 was pretty alright. Was going well at the start but lost the drive in the middle. A few bits of scrappy orienteering and definitely one terrible route choice

Run 21:42 [2] 3.5 km (6:12 / km)
shoes: Nvii F1(b1)

Run 10:23 [2] 2.1 km (4:57 / km)
shoes: SauKN6

3 PM

O - Training 47:39 [2] *** 5.8 km (8:13 / km)
ahr:134 max:150 19c shoes: Nvii F1(b1)

Actually felt much better than expected during this jog around the woods

Friday Apr 9 #

10 AM

Run(a) 43:14 [2] 9.6 km (4:30 / km)
ahr:138 max:158 weight:74.8kg shoes: SauIT

Dewett - 20m with some sketchy ice, otherwise good
6 PM

Run 1:27:12 [2] 13.6 km (6:25 / km)
ahr:124 max:149 shoes: SauKN

W Henry, south sides down towards Grønmo on mtb trails

Thursday Apr 8 #

6 PM

O - Training 1:11:26 [2] *** 8.8 km (8:07 / km)
ahr:129 max:146 21c shoes: Nvii F1(3)

Corridor + Zebra + Control Pick
Stensrud - it snowed again, so I am really getting karmad for boasting about the snow being gone

Run 33:01 [2] 6.1 km (5:25 / km)
ahr:135 max:162 shoes: SauKN

North side

Wednesday Apr 7 #

5 PM

Run 1:30:13 [2] 14.6 km (6:11 / km)
ahr:132 max:154 weight:74.2kg shoes: S1

South side plus some climbs

Tuesday Apr 6 #

10 AM

Run(a) 33:46 [2] 7.8 km (4:20 / km)
shoes: SauIT

6 PM

Run 35:54 intensity: (20:30 @2) + (15:24 @4) 7.4 km (4:51 / km)
shoes: Nvii F1(b1)

O - Training 54:00 intensity: (8:00 @1) + (46:00 @4) 8.8 km (6:08 / km)
shoes: Nvii F1(b1)

Grønmo intervals. Bit poor really on the first two loops (tekkers) much better on the last two

Warm up /down 8:00 [1] 0.6 km (13:20 / km)
shoes: Nvii F1(b1)

Monday Apr 5 #

5 PM

Run(a) 41:54 [2] 10.2 km (4:06 / km)
ahr:136 max:151 shoes: Sau(white)

Easy roads

Core Stability 30:00 [1]

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