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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 13:

activity # timemileskm+m
  Run14 6:23:17 39.71(9:39) 63.9(6:00)
  O - Training4 2:45:31 13.98(11:50) 22.5(7:21)68c
  Run(a)2 49:38 5.9(8:24) 9.5(5:13)
  Warm up /down4 36:45 1.93(19:05) 3.1(11:51)
  O - Sprint Training1 17:57 2.86(6:17) 4.6(3:54)20c
  Total16 10:53:08 64.37(10:09) 103.6(6:18)88c
averages - weight:72.6kg

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MoTuWeThFrSaSu

Sunday Jun 13 #

11 AM

Run 30:07 [2] 5.7 km (5:17 / km)
ahr:133 max:150 shoes: SauKN(fl)

Saturday Jun 12 #

10 AM

Run 10:02 [2] 2.0 km (5:01 / km)
ahr:144 max:163 shoes: Nvii F1(b2)

Warm up /down 6:53 [1] 0.3 km (22:57 / km)
shoes: Nvii F1(b2)

O - Training (CZE/M) 26:33 intensity: (1:50 @1) + (9:32 @2) + (10:55 @4) + (4:16 @5) *** 3.0 km (8:51 / km)
ahr:164 max:182 10c shoes: Nvii F1(b2)

Middle Q
3 PM

Run 12:17 [2] 1.8 km (6:49 / km)
ahr:144 max:159 shoes: Nvii F1(b2)

Warm up /down 10:00 [1] 0.4 km (25:00 / km)
shoes: Nvii F1(b2)

O - Training (CZE/M) 37:53 [5] *** 6.2 km (6:07 / km)
ahr:174 max:181 20c shoes: Nvii F1(b2)

Middle F with Denmark, Finland, Ukraine, Latvia, Estonia
4 PM

Run 10:08 [1] 1.2 km (8:27 / km)
ahr:128 max:143 shoes: SauKN6

8 PM

Run 15:24 [2] 3.0 km (5:08 / km)
ahr:133 max:144 shoes: SauKN(fl)

Friday Jun 11 #

9 AM

Run 20:44 [2] 1.6 km (12:57 / km)
shoes: SauKN6

6 PM

Run 30:06 [2] 5.5 km (5:28 / km)
ahr:127 max:142 shoes: SauKN(fl)

Thursday Jun 10 #

8 AM

Run 39:23 [2] 4.9 km (8:02 / km)
ahr:139 max:165 shoes: SauKN6

6 PM

Run 20:47 [2] 3.6 km (5:46 / km)
shoes: Nvii F1(b2)

O - Training (CZE/M) 57:42 intensity: (15:00 @1) + (13:31 @4) + (29:11 @5) *** 7.3 km (7:54 / km)
ahr:165 max:179 20c shoes: Nvii F1(b2)

Middle intervals with Team Austria

Wednesday Jun 9 #

10 AM

O - Sprint Training 17:57 [5] *** 4.6 km (3:54 / km)
ahr:172 max:179 20c shoes: SauKN(fl)

Sprint O with team Denmark Turnov

Run(a) 28:20 [2] 5.5 km (5:09 / km)
ahr:142 max:154 shoes: SauKN(fl)

Warm up /down 11:52 [1] 1.5 km (7:55 / km)
shoes: SauKN(fl)

6 PM

Run 48:33 [2] 8.9 km (5:27 / km)
ahr:132 max:149 shoes: SauKN(fl)

Tuesday Jun 8 #

9 AM

Run 14:00 [1] 1.8 km (7:47 / km)
shoes: Nvii F2(sb2)

Warm up /down 8:00 [1] 0.9 km (8:53 / km)
shoes: Nvii F2(sb2)

10 AM

O - Training 43:23 [5] *** 6.0 km (7:14 / km)
ahr:181 max:188 18c shoes: Nvii F2(sb2)

International friends relay training

Run 12:29 [1] 1.9 km (6:34 / km)
shoes: Nvii F2(sb2)

2 PM

Run(a) 21:18 [1] 4.0 km (5:20 / km)
ahr:134 max:145 shoes: SauKN6

7 PM

Run 1:03:41 intensity: (5:32 @1) + (22:41 @2) + (16:50 @3) + (18:38 @4) 12.0 km (5:18 / km)
ahr:141 max:177 shoes: SauKN(fl)

Valdstejn hill intervals with Vojtech

Monday Jun 7 #

5 PM

Run 55:36 intensity: (32:44 @1) + (22:52 @2) 10.0 km (5:34 / km)
ahr:126 max:148 weight:72.6kg shoes: SauKN(fl)

Easy with Terez

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