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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 14:

activity # timemileskm+m
  O - Training3 3:56:00 19.64(12:01) 31.6(7:28)42c
  O - Night2 3:02:21 14.54(12:32) 23.4(7:48)29c
  Run(a)4 2:25:47 18.77(7:46) 30.2(4:50)
  Run3 49:14 5.53(8:54) 8.9(5:32)
  Warm up /down2 25:00 1.37(18:17) 2.2(11:22)
  Core Stability1 20:00
  Total10 10:58:22 59.84 96.371c
averages - rhr:44

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MoTuWeThFrSaSu

Sunday Nov 14 #

10 AM

O - Training 1:02:15 intensity: (6:46 @2) + (55:29 @5) *** 9.5 km (6:33 / km)
ahr:166 max:175 18c shoes: Nvii F1(3)

10mila camp #5
O intervals x3
Getting thoroughly schooled by Anton again on some of the legs but got an opportunity on the last interval with my own routechoice to get a gap so finally got to do a bit of my own orienteering

Run 25:00 [2] 5.0 km (5:00 / km)
shoes: Nvii F1(3)

Warm up /down 10:00 [1] 0.6 km (16:40 / km)
shoes: Nvii F1(3)

Saturday Nov 13 #

11 AM

O - Training 1:37:14 [2] *** 13.3 km (7:19 / km)
ahr:134 max:146 14c shoes: Nvii F2(sb2)

Back on Thursday's area for some more groupish running

Friday Nov 12 #

9 AM

O - Training 1:16:31 [2] *** 8.8 km (8:42 / km)
ahr:139 max:152 10c shoes: Nvii F2(sb2)

10mila camp #2
Easy distance, bit nicer terrain than yesterday

Run 14:14 [2] 2.1 km (6:47 / km)
shoes: Nvii F2(sb2)

7 PM

O - Night 1:08:52 [5] *** 10.6 km (6:30 / km)
ahr:162 max:175 13c shoes: Nvii F1(3)

10mila camp #3
Night O - together with Orion so Anton Johansson in full train driving mode

Run 10:00 [2] 1.8 km (5:33 / km)
shoes: Nvii F1(3)

Warm up /down 15:00 [1] 1.6 km (9:22 / km)
shoes: Nvii F1(3)

Thursday Nov 11 #

10 AM

Run(a) 30:03 [2] 6.8 km (4:25 / km)
ahr:141 max:156 rhr:42 shoes: SauIR(b1)

Østensjø loop
5 PM

O - Night 1:53:29 [2] *** 12.8 km (8:52 / km)
ahr:136 max:157 16c shoes: Nvii TerraTT

10mila camp #1
Mass start group night O with the boys

Wednesday Nov 10 #

11 AM

Run(a) 36:33 [2] 7.2 km (5:05 / km)
ahr:139 max:164 rhr:46 shoes: AsN LDN

South side gravel with Sara
5 PM

Run(a) 47:34 [2] 9.9 km (4:48 / km)
ahr:129 max:145 shoes: SauIT

Dewett

Tuesday Nov 9 #

Note

Unexpected not feeling perfect

Monday Nov 8 #

5 PM

Run(a) 31:37 [2] 6.3 km (5:01 / km)
ahr:118 max:144 shoes: AsN LDN

Skullerud grus loop
6 PM

Core Stability 20:00 [1]

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