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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run10 6:30:53 46.42(8:25) 74.7(5:14)
  O - Training3 2:18:06 10.38(13:19) 16.7(8:16)57c
  O - Night1 55:00 4.35(12:39) 7.0(7:51)22c
  O - Race1 46:31 5.53(8:25) 8.9(5:14)13c
  Warm up /down3 42:18 1.8(23:28) 2.9(14:35)
  Specific Drills1 11:30 0.62(18:30) 1.0(11:30)
  Total10 11:24:18 69.1(9:54) 111.2(6:09)92c
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MoTuWeThFrSaSu

Sunday Nov 18 #

9 AM

Run 55:57 [2] 8.7 km (6:26 / km)
shoes: Inov 212 (blue)

O - Training 1:09:18 [2] *** 7.8 km (8:53 / km)
34c shoes: Inov 212 (blue)

Run up to Skjennungstua then orienteering downhill back.

Saturday Nov 17 #

11 AM

O - Race 46:31 [5] *** 8.9 km (5:14 / km)
ahr:172 max:180 13c

Chasing start pursuit style

O - Training 12:29 [4] 2.3 km (5:26 / km)
ahr:162 max:175

Forest 1:1500 prologue

Run 11:42 [2] 1.7 km (6:53 / km)

Warm up /down 30:00 [1] 2.0 km (15:00 / km)

Friday Nov 16 #

8 AM

Run 35:12 [2] 6.0 km (5:52 / km)
ahr:127 max:143 shoes: Mizuno Wave S (Lumo Green)

Slow up to Nordmarka

Thursday Nov 15 #

9 AM

O - Training 56:19 intensity: (16:00 @2) + (40:19 @3) *** 6.6 km (8:32 / km)
23c

Run 22:10 [2] 3.8 km (5:50 / km)

6 PM

O - Night 55:00 intensity: (10:00 @2) + (25:00 @4) + (20:00 @5) *** 7.0 km (7:51 / km)
22c shoes: VJ Bold 2018

Run 27:30 [2] 4.3 km (6:24 / km)
shoes: VJ Bold 2018

Warm up /down 2:30 [1] 0.1 km (25:00 / km)
shoes: VJ Bold 2018

Wednesday Nov 14 #

7 AM

Run 28:13 [2] 5.6 km (5:02 / km)
ahr:133 max:143 shoes: Mizuno Wave S (Lumo Green)

Morning saunter
6 PM

Run 45:34 [2] 9.6 km (4:45 / km)
shoes: Salming

Alan's loop. There is no Alan.

Tuesday Nov 13 #

8 AM

Run 29:45 [2] 6.4 km (4:39 / km)
shoes: Asics Gel-33 E (Blue)

Into work
5 PM

Run 1:12:58 intensity: (42:38 @2) + (30:20 @4) 16.5 km (4:25 / km)
shoes: Asics Gel-33 E (Blue)

300x256 in Bislett for 16 laps. A lot easier than expected to get down around the required times, a couple of slow ones but mostly good.

Specific Drills 11:30 [1] 1.0 km (11:30 / km)
shoes: Asics Gel-33 E (Blue)

Warm up /down 9:48 [2] 0.8 km (12:15 / km)
shoes: Asics Gel-33 E (Blue)

Monday Nov 12 #

5 PM

Run 1:01:52 [2] 12.1 km (5:07 / km)
ahr:125 max:142 shoes: Salming

Out and back to Hammeren for the first classic Monday of the winter. Felt like I was moving faster than in reality. So probably good to have had the morning off

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