Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 18, 2021:

activity

time

miles

Run

4:47:15

30.07

(9:33)

48.4

(5:56)

O - Training

3:47:41

18.77

(12:08)

30.2

(7:32)

75c

Run(a)

2:50:57

24.3

(7:02)

39.1

(4:22)

Terrain Running

38:05

4.6

(8:17)

7.4

(5:09)

Warm up /down

14:51

0.62

(23:54)

1.0

(14:51)

Total

12:18:49

78.35

(9:26)

126.1

(5:52)

75c

averages - rhr:46 weight:74.7kg

2:38

0:00

» now

Sunday Apr 18, 2021 #

10 AM

O - Training 1:19:31 [2] *** 9.3 km (8:33 / km)
ahr:129 max:150 20c rhr:46 shoes: Nvii TerraTT

Control picking on Greverud with Nic x2 and Fredrik.

Run 1:18:46 [2] 12.8 km (6:09 / km)
ahr:135 max:153 shoes: Nvii TerraTT

Ran home afterwards

Saturday Apr 17, 2021 #

11 AM

Run 24:12 [2] 3.3 km (7:20 / km)
ahr:141 max:154 shoes: Nvii F1(Crazy)1

Warm up /down 11:06 [1] 0.7 km (15:51 / km)
shoes: Nvii F1(Crazy)1

Maybe I should have done some more warming up (strides etc.) but I did walk the k uphill to the start so felt pretty decent

Terrain Running 38:05 [5] 7.4 km (5:09 / km)
ahr:171 max:177 weight:74.8kg shoes: Nvii F1(Crazy)1

BSK terrengtest (terrain test)
Been wanting to do this for ages and now finally got the chance. Fun to try and run all out in the forest, which I don't think I managed to do over the whole course, but maybe did in some places. Will now be fun to see what I can do to improve this time (record is 35.12) and where my strengths and weakness are in pure running and see what I can do about them (and how they affect my orienteering)

C • sixpack 5

12 PM

Run 8:13 [1] 1.0 km (8:13 / km)
shoes: Nvii F1(Crazy)1

3 PM

O - Training 22:53 [3] *** 3.5 km (6:32 / km)
ahr:151 max:162 13c shoes: Nvii F1(Crazy)1

Ran a short distance afterwards. It was fun but I was far more tired that expected

Run 21:39 [2] 3.1 km (6:59 / km)
shoes: Nvii F1(Crazy)1

Warm up /down 3:45 [1] 0.3 km (12:30 / km)
shoes: Nvii F1(Crazy)1

Friday Apr 16, 2021 #

8 AM

Run(a) 30:37 [2] 7.3 km (4:12 / km)
ahr:134 max:145 weight:75kg shoes: Sau(white)

Traffic lights, ticking along nicely despite feeling a bit poor. Blaming the gravel blowing man who started work before 8 today and let everybody know about it

5 PM

Run(a) 49:01 [2] 10.4 km (4:43 / km)
ahr:126 max:150 shoes: SauKN11t

Dewett with Henry. Managed to time it right for it not to be too busy. Ran home with tacos afterwards.

Thursday Apr 15, 2021 #

8 AM

Run(a) 31:19 [2] 7.5 km (4:11 / km)
ahr:137 max:150 shoes: AsN LDN

Roads and a touch of grus by Østensjø

6 PM

O - Training 1:11:17 [2] *** 8.6 km (8:17 / km)
ahr:140 max:157 14c shoes: Nvii F1(3)

Contour only Sandbakken

Run 11:02 [2] 1.9 km (5:48 / km)
shoes: Nvii F1(3)

Up and down to the forest

Wednesday Apr 14, 2021 #

10 AM

Run 32:52 [2] 7.7 km (4:16 / km)
ahr:137 max:154 shoes: SauKN

Skullerud grus loop

6 PM

Run 1:12:36 [2] 10.2 km (7:07 / km)
ahr:122 max:144 shoes: Nvii TerraTT

Testing the terrain loop - 30.44

Tuesday Apr 13, 2021 #

9 AM

Run(a) 30:19 [2] 7.3 km (4:09 / km)
ahr:139 max:153 weight:74.8kg shoes: AsN LDN

Traffic lights (PB)

5 PM

Run 37:55 8.4 km (4:31 / km)
ahr:150 max:165 shoes: Nvii F1(3)

O - Training 54:00 *** 8.8 km (6:08 / km)
ahr:163 max:172 28c shoes: Nvii F1(3)

Ran maybe a bit too fast at the start. Longer legs today so a bit more speed. Jo in tow

Monday Apr 12, 2021 #

6 PM

Run(a) 29:41 [2] 6.6 km (4:30 / km)
ahr:129 max:149 weight:74.2kg shoes: AG2B

Short loop

« Earlier | Later »