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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 30:

activity # timemileskm+m
  O - Training5 4:56:33 25.6(11:35) 41.2(7:12)91c
  Run7 3:04:55 18.77(9:51) 30.2(6:07)
  Run(a)4 2:24:54 19.01(7:37) 30.6(4:44)
  Warm up /down2 15:45 0.62(25:21) 1.0(15:45)
  Total11 10:42:07 64.0(10:02) 103.0(6:14)91c
averages - rhr:41 weight:72kg

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MoTuWeThFrSaSu

Sunday May 30 #

10 AM

Run(a) 18:40 [2] 4.1 km (4:33 / km)
ahr:139 max:151 shoes: SauKN(fl)

Morning jog. Lake
2 PM

O - Training (CZE/L) 1:42:49 intensity: (27:41 @2) + (1:15:08 @4) *** 16.1 km (6:23 / km)
ahr:160 max:177 23c shoes: Nvii F1(b2)

Sandstone School
Some decent, some poor. Knee hurt a lot

Run 24:00 [2] 3.3 km (7:16 / km)
shoes: Nvii F1(b2)

Saturday May 29 #

10 AM

Run 11:24 [1] 1.7 km (6:42 / km)
shoes: SauKN6

11 AM

O - Training (CZE/M) 37:35 intensity: (27:35 @3) + (10:00 @4) *** 5.4 km (6:58 / km)
ahr:164 max:176 18c shoes: Nvii F1(b2)

Swedish Middle Qualification
Took this steady but my HR is a lot higher than expected (same as last weekend). Cause for concern?
Orienteering generally alright, bit of some problems with finding some boulders in green.

Warm up /down 7:15 [1] 0.6 km (12:05 / km)

Run 10:13 [1] 1.5 km (6:49 / km)
shoes: Nvii F1(b2)

2 PM

O - Training 38:55 [5] *** 5.2 km (7:29 / km)
ahr:174 max:185 17c shoes: Nvii F1(b2)

Middle Final
Stable orienteering but not really attacking the course. 3 minutes down so alright

Run 20:00 [1] 3.0 km (6:40 / km)
shoes: Nvii F1(b2)

Warm up /down 8:30 [1] 0.4 km (21:15 / km)
shoes: Nvii F1(b2)

Friday May 28 #

4 PM

O - Training (CZE/M) 1:01:49 [2] *** 7.6 km (8:08 / km)
ahr:138 max:161 23c rhr:34 shoes: Nvii F1(b2)

Czech #1
Middle relevant. Not quite as expected from the forest

Run 2:26 [1] 0.4 km (6:05 / km)
shoes: Nvii F1(b2)

Thursday May 27 #

Note
rhr:44

Travel day

Wednesday May 26 #

4 PM

Run(a) 21:18 [2] 4.2 km (5:04 / km)
ahr:131 max:141 rhr:40 weight:72.2kg shoes: Nvii TerraTT

To meet Emil

O - Training 55:25 [2] *** 6.9 km (8:02 / km)
ahr:125 max:144 10c shoes: Nvii TerraTT

Bit of wet orienteering

Tuesday May 25 #

11 AM

Run 1:07:45 intensity: (32:45 @2) + (15:00 @3) + (20:00 @4) 12.2 km (5:33 / km)
ahr:144 max:166 rhr:44 weight:72.2kg shoes: Nvii TerraTT

Round Oslo Sticup #6 as 6 x 5 min with 1 break
R knee still sore
5 PM

Run(a) 1:00:13 intensity: (15:00 @1) + (45:13 @2) 12.7 km (4:44 / km)
ahr:134 max:158 shoes: SauIR

To BSK sprint training to grab some stuff for my upcoming adventures. Did a bit of sprint shadowing

Monday May 24 #

9 AM

Run(a) 44:43 intensity: (30:00 @2) + (14:43 @3) 9.6 km (4:39 / km)
ahr:148 max:166 rhr:42 weight:71.7kg shoes: SauKN(fl)

Dewett. Rain rolled in but it was actually nice
5 PM

Run 49:07 [2] 8.1 km (6:04 / km)
ahr:133 max:153 shoes: SauIT

My right knee is sore. Maybe the 2kgs I have lost have come from the stabilising muscles around there

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