Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Feb 26, 2023:

activity # timemileskm+m
  O - Training5 5:54:03 28.32(12:30) 45.58(7:46) 114587c
  Run7 4:08:33 25.3(9:49) 40.72(6:06) 417
  O - Night2 1:33:30 9.28(10:05) 14.93(6:16) 4320c
  O - Race2 1:33:12 10.02(9:18) 16.13(5:47) 64641c
  Run(a)2 46:39 6.03(7:44) 9.7(4:49) 19
  O - Sprint Race2 28:21 4.43(6:24) 7.13(3:59) 12338c
  Total14 14:24:18 83.38(10:22) 134.19(6:26) 2392186c
  [1-5]14 14:22:56

«»
3:17
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 26, 2023 #

7 AM

Run 31:01 intensity: (2 @0) + (11:20 @1) + (17:10 @2) + (2:29 @3) 4.92 km (6:18 / km) +73m 5:52 / km
ahr:125 max:159

O - Sprint Race 14:52 [5] 3.84 km (3:52 / km) +49m 3:38 / km
ahr:167 max:175 21c shoes: SauKN(bl)

Tried to push hard around this sprint but it has been some tough few days

Run 15:05 intensity: (3:06 @1) + (10:22 @2) + (1:37 @3) 3.28 km (4:36 / km) +41m 4:20 / km
ahr:130 max:138

4 PM

O - Night 58:30 intensity: (16 @0) + (26:34 @1) + (28:52 @2) + (2:48 @3) 9.43 km (6:12 / km) +43m 6:04 / km
ahr:126 max:145 shoes: Nvii TerraTT

Night on Lara again. I think I was better than yesterday so that is good

Saturday Feb 25, 2023 #

9 AM

Run 22:36 intensity: (15:35 @1) + (5:50 @2) + (1:11 @3) 3.4 km (6:38 / km) +8m 6:33 / km
ahr:120 max:153

O - Race 32:18 [5] **** 6.04 km (5:21 / km) +185m 4:38 / km
ahr:167 max:179 19c shoes: NVii F2 (1)

Challenging middle distance, rocky and with some tough controls. Actually some of the best orienteering I have done in a really long time

Run 9:34 intensity: (8:59 @1) + (18 @2) + (17 @3) 1.67 km (5:43 / km) +12m 5:31 / km
ahr:119 max:131

4 PM

Run 45:45 intensity: (13 @0) + (31:58 @1) + (9:11 @2) + (4:23 @3) 7.44 km (6:09 / km) +18m 6:04 / km
ahr:124 max:138

7 PM

O - Night 35:00 [2] *** 5.5 km (6:22 / km)
20c shoes: Nvii TerraTT

Night on Lara Beach
Accidently deleted my activity because my garmin has a stupid touch screen

Run(a) 16:00 [2] 3.0 km (5:20 / km)
shoes: Sau(R-LDN)

Friday Feb 24, 2023 #

10 AM

Run 16:27 intensity: (6:26 @1) + (7:35 @2) + (1:37 @3) + (49 @4) 2.05 km (8:01 / km) +126m 6:08 / km
ahr:130 max:163

O - Race 1:00:54 intensity: (16 @1) + (8 @2) + (2:06 @3) + (58:24 @4) *** 10.1 km (6:02 / km) +460m 4:55 / km
ahr:168 max:179 22c shoes: NVii F2 (1)

Short long (Norwegian middle). Some decent orienteering in the start but poor towards the end and some bad decisions on a couple of routechoices.

Run 10:57 intensity: (9:36 @1) + (1:06 @2) + (15 @3) 1.74 km (6:17 / km) +71m 5:13 / km
ahr:122 max:134

Thursday Feb 23, 2023 #

9 AM

Run 22:12 intensity: (13:09 @1) + (6:47 @2) + (2:07 @3) + (9 @4) 3.29 km (6:45 / km) +6m 6:41 / km
ahr:123 max:160

O - Sprint Race 13:29 [4] *** 3.29 km (4:06 / km) +74m 3:41 / km
ahr:167 max:182 17c shoes: SauKN(bl)

Sprint - Antalya old town. A bit off in the start, with alleys and various bits. Better towards the end but I was not so good and skipped a control. DQd for the 2nd time this week. Woops

Run 11:07 intensity: (9:37 @1) + (18 @2) + (1:12 @3) 2.11 km (5:17 / km) +24m 4:59 / km
ahr:125 max:131

6 PM

Run 31:05 intensity: (1 @0) + (27:51 @1) + (1:50 @2) + (1:23 @3) 6.43 km (4:50 / km) +37m 4:42 / km
ahr:122 max:134

Wednesday Feb 22, 2023 #

10 AM

O - Training 1:45:25 intensity: (27 @0) + (54:15 @1) + (33:28 @2) + (8:34 @3) + (8:41 @4) 11.01 km (9:34 / km) +434m 8:00 / km
ahr:128 max:174 34c shoes: Nvii TerraTT

Long orienteering in Selge. Very cool rock formations, difficult orienteering. Rolled a big rock into my calf which hurt quite a bit so was sad for a bit and didn't do much more
2 PM

O - Training 1:32:03 intensity: (26:35 @1) + (34:43 @2) + (21:46 @3) + (8:59 @4) 8.85 km (10:24 / km) +362m 8:38 / km
ahr:137 max:169 shoes: NVii F2 (1)

More high intensity map reading in the detailed rock towers. 5 intervals

Tuesday Feb 21, 2023 #

10 AM

O - Training 48:54 intensity: (2 @0) + (16:17 @1) + (21:06 @2) + (5:57 @3) + (5:32 @4) 7.48 km (6:32 / km) +166m 5:53 / km
ahr:136 max:173 17c shoes: NVii F2 (1)

Playing in some detailed rocky hillsides
5 PM

Run(a) 30:39 [2] 6.7 km (4:35 / km) +19m 4:31 / km
ahr:127 max:136 shoes: Sau(R-LDN)

Working so ran easy from the hotel in the evening

Monday Feb 20, 2023 #

9 AM

Run 22:38 intensity: (9 @0) + (18:30 @1) + (3:11 @2) + (48 @3) 2.36 km (9:35 / km)
ahr:111 max:141

O - Training 51:56 intensity: (6:23 @1) + (4:49 @2) + (6:19 @3) + (34:25 @4) 9.19 km (5:39 / km) +184m 5:08 / km
ahr:157 max:177 shoes: NVii F2 (1)

Giving it the beans on the o intervals. Felt very good when I wasn't at the front but was struggling at high speed when I was in the lead. Maybe not surprising

Run 10:06 intensity: (5:52 @1) + (3:33 @2) + (41 @3) 2.02 km (5:00 / km)
ahr:126 max:136

4 PM

O - Training 55:45 intensity: (12 @0) + (31:07 @1) + (20:18 @2) + (4:08 @3) 9.04 km (6:10 / km)
ahr:125 max:138 36c shoes: Nvii TerraTT

Easy control pick. Not so challenging orienteering but lots of controls to find

« Earlier | Later »