Attackpoint - performance and training tools for orienteering athletes

Training Log: Ralph

In the last 7 days:

	activity	#	time	miles		km		+m
	Run	5	6:48:30	40.81	(10:01)	65.68	(6:13)	1830
	O - Sprint Training	2	2:06:19	14.39	(8:47)	23.16	(5:27)	143
	Run(a)	2	1:16:43	9.91	(7:44)	15.95	(4:49)	313
	Total	9	10:11:32	65.12	(9:23)	104.79	(5:50)	2286
	[1-5]	9	10:11:15
averages - rhr:36 weight:73kg

2:25

0:00

Thursday Sep 28 #

8 AM

Run 1:22:20 13.7 km (6:01 / km) +117m 5:46 / km
ahr:127 max:177

Wednesday Sep 27 #

5 PM

Run 1:12:44 [2] 10.81 km (6:44 / km) +242m 6:03 / km
ahr:123 max:144 rhr:36 weight:73.2kg shoes: Sau(R-LDN)

Slow trails today, up to the north and then back along the side of Lutvann

Tuesday Sep 26 #

8 AM

O - Sprint Training 1:04:36 12.66 km (5:06 / km) +109m 4:53 / km
ahr:134 max:169 shoes: Sau(R-orange)

Sprint training. Early start and felt similar to Zurich. Once going in the sprint it was good again and felt decent.

6 PM

Run(a) 44:37 [2] 9.0 km (4:57 / km) +216m 4:26 / km
ahr:125 max:139 rhr:36 weight:73.2kg shoes: Sau(EndPro)

The shortest possible Dewett loop. Felt good again, minus the legs

Monday Sep 25 #

4 PM

Run 1:02:48 [2] 9.94 km (6:19 / km) +269m 5:34 / km
ahr:125 max:149 rhr:35 weight:72.7kg shoes: SauR(b-15)

Easy trails from home (back in Oslo). Wet in the forest, and the colours are changing. Lungs felt good today but legs not so much

Sunday Sep 24 #

9 AM

O - Sprint Training 1:01:43 10.49 km (5:53 / km) +34m 5:47 / km
ahr:133 max:177 rhr:35 shoes: Sau(T-wb)

Sprint training Zurich. Kind of Italy relevant. Some good orienteering, some absolutely dreadful orienteering. Bit early and didn't feel great at the start of the warm up but got into it after a bit and I'm pretty sure I was running rather fast in places

Saturday Sep 23 #

10 AM

Run 2:25:01 [2] 23.01 km (6:18 / km) +975m 5:12 / km
ahr:135 max:160 shoes: Sau(T-bl)

Long run. Stayed low because the snow arrived but still got into a bit. Good day to go home I guess. Bit longer maybe than expected and maybe felt a bit more tired than expected towards the end