Attackpoint - performance and training tools for orienteering athletes

Training Log: Ralph

In the last 7 days:

	activity	#	time	miles		km		+m
	Run	5	5:29:28	33.11	(9:57)	53.29	(6:11)	1094
	Cycling	4	4:00:00
	Run(a)	1	1:08:52	10.17	(6:46)	16.36	(4:13)	159
	Run(t)	1	1:07:00	7.72	(8:41)	12.42	(5:24)
	Total	11	11:45:20	51.0		82.07		1253
	[1-5]	11	11:45:02
averages - weight:74.4kg

2:21

0:00

Thursday Apr 18 #

7 AM

Run 1:21:56 [2] 11.96 km (6:51 / km) +325m 6:02 / km
ahr:130 max:153 shoes: Sau(R-LDN)

Definitely feeling like a runner on anything flat, hills another thing. Took the route to the golf ball as I didn't thought the route around Lutvann would be too long, turns out this was just as long with more climb. Probably good training

Wednesday Apr 17 #

7 AM

Run 1:21:29 [2] 12.14 km (6:43 / km) +315m 5:57 / km
ahr:130 max:147 shoes: Sau(R-grey)

Trails south side. Ankle good. Felt good. Sun out but not warm yet. Overran the time because I am an idiot.

4 PM

Cycling 1:00:00 [2]
ahr:122 max:133

On your bike

Tuesday Apr 16 #

7 AM

Cycling 1:00:00 [2]
ahr:124 max:135

Morning. Felt decent. Trying to keep it maybe a fraction easier than normal because of the session this evening

6 PM

Run(a) 1:08:52 16.36 km (4:13 / km) +159m 4:01 / km
ahr:146 max:170 shoes: Sau(R-orange)

15x90/30

Monday Apr 15 #

8 AM

Run (AG) 30:17 [2] 6.97 km (4:21 / km) +35m 4:14 / km
ahr:136 max:146 shoes: Sau(T-wb)

Astro laps. Semi tricked by the thermometer, 1 degree but lovely in the sun. Felt slow, speed is quick. GPS errors?

6 PM

Run 1:00:19 [2] 9.76 km (6:11 / km) +210m 5:35 / km
ahr:128 max:152 shoes: Sau(R-grey)

Trails. Lovely. Ankle is ok but definitely a bit more unhappy on the rougher stuff.

Sunday Apr 14 #

9 AM

Run 1:15:27 [2] 12.46 km (6:03 / km) +210m 5:35 / km
ahr:134 max:159 shoes: Sau(R-orange)

Roughly 50/50 split gravel/trails. Fun to get out into some proper forest. Actually felt like a real runner today as well. I think still slow on some of the technical downhill sections. Ankle good. Body good. Sun out. Lovely

6 PM

Cycling 1:00:00 [2]
ahr:120 max:129

Saturday Apr 13 #

9 AM

Run(t) 1:07:00 12.42 km (5:24 / km)
ahr:142 max:162 weight:74.4kg shoes: SauR(b-15)

7x5[1]T @1% same treadmill as last week
Really a bit confused today, was expecting to be a bit quicker than last week but ended up ramping the speed up and not getting the HR up for each rep. So maybe I've got a lot better? Or maybe Armin Van Burren calms my HR? Or it was just emptier and therefore cooler?

4 PM

Cycling 1:00:00 [2]
ahr:123 max:130

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