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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run6 1:55:14 12.37(9:19) 19.9(5:47)
  O - Race3 1:49:57 11.62(9:28) 18.7(5:53)65c
  Warm up /down3 1:01:40 3.29(18:44) 5.3(11:38)
  O - Training1 33:19 1.86(17:52) 3.0(11:06)9c
  Total7 5:20:10 29.14(10:59) 46.9(6:50)74c
averages - sleep:8.3 rhr:8 weight:72.8kg
«
1:47
0:00
WeThFrSaSuMoTu

Tuesday Sep 18 #

Note
rhr:9 slept:8.75 weight:74.2kg

Monday Sep 17 #

Note
rhr:7 slept:8.5 weight:72.6kg

Sunday Sep 16 #

9 AM

Run 10:47 [2] 2.0 km (5:24 / km)
ahr:121 max:138 shoes: Salming

No hip pain, no achilles pain. Some ankle pain, but that disappeared after some minutes.
1 PM

O - Race 49:40 [5] *** 8.4 km (5:55 / km)
ahr:169 max:178 23c rhr:6 slept:7.0 shoes: VJ Bold 2018

Norwegian Champs Relay

Last leg, another 4th place.

Run 21:44 [2] 3.2 km (6:47 / km)
shoes: VJ Bold 2018

Warm up /down 25:00 [2] 2.0 km (12:30 / km)
shoes: VJ Bold 2018

Saturday Sep 15 #

9 AM

Run 12:44 [2] 2.3 km (5:32 / km)
ahr:118 max:136 rhr:7 slept:8.5 shoes: Salming

Morning jog
2 PM

O - Race 40:00 [5] *** 6.6 km (6:04 / km)
ahr:174 max:181 28c shoes: VJ Bold 2018

NM Middle Final - 18th

If you could design a perfect course for me to struggle on this would have been a good suggestion. Lots of short legs and slope orienteering. I am significantly better at these challenges now than I was last year, and the splits seem to show this. I made one real mistake, losing 90 seconds on a relatively simple control close to the end, but I was tired, both physically and mentally, by then so it isn't a massive surprise.

So without the mistake I would be fighting for a top 10 place, and with a bit more orienteering I could be on the edge of a top 6. So lots of good things.

Run 16:01 [2] 2.9 km (5:31 / km)
shoes: Salming

Run 17:01 [2] 2.5 km (6:48 / km)
shoes: VJ Bold 2018

With lovely Ivar for company

Warm up /down 18:00 [2] 2.0 km (9:00 / km)
shoes: VJ Bold 2018

Friday Sep 14 #

10 AM

Run 11:57 [2] 2.4 km (4:59 / km)
ahr:129 max:149 rhr:9 slept:9.5 shoes: Salming

Pre breakfast jog.

Living. The. Dream
4 PM

O - Race 20:17 [5] *** 3.7 km (5:29 / km)
ahr:176 max:182 14c shoes: VJ Bold 2016

Norwegian Champs middle qualification

2nd +50 to Paul Sirum

Decent race, just getting held up into the circle in a few places and losing time because of it. Otherwise pretty good.

Hip now seems to be not hurting, but restricting my movement a little. Achilles was fine.

Run 25:00 [2] 4.6 km (5:26 / km)
shoes: VJ Bold 2016

Warm up /down 18:40 [2] 1.3 km (14:22 / km)
shoes: VJ Bold 2016

Thursday Sep 13 #

5 PM

O - Training 33:19 [2] *** 3.0 km (11:06 / km)
ahr:114 max:146 9c slept:7.5 weight:72.3kg shoes: VJ Bold 2016

Discovering the forests of Sørlandet. They are Norwegian.

Wednesday Sep 12 #

Note
rhr:9 slept:8.0 weight:72.3kg (rest day)

Achilles now starting to behave. Hip now complaining

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