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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 6:

activity # timemileskm+m
  O - Training6 6:16:07 24.23(15:31) 39.0(9:39)160c
  O - Race2 2:27:39 12.68(11:39) 20.4(7:14)19c
  Run10 2:05:56 12.61(9:59) 20.3(6:12)
  Warm up /down1 19:00 0.93(20:23) 1.5(12:40)
  Run(a)1 10:00 1.06(9:28) 1.7(5:53)
  Total13 11:18:42 51.51(13:11) 82.9(8:11)179c
  [1-5]13 10:38:06
averages - rhr:58

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MoTuWeThFrSaSu

Sunday Jun 6 #

9 AM

Run 15:20 [1] 1.7 km (9:01 / km)
shoes: Nvii F2(sb2)

10 AM

O - Race 1:43:50 [5] 14.9 km (6:58 / km)
ahr:173 max:185 shoes: Nvii F2(sb2)

Big day out in the Czech sandstone
12 PM

Run 8:50 [1] 1.4 km (6:19 / km)
shoes: Nvii F2(sb2)

Saturday Jun 5 #

9 AM

Run 15:48 [2] 2.3 km (6:52 / km)
ahr:141 max:157 shoes: Nvii F1(b2)

Warm up /down 19:00 [1] 1.5 km (12:40 / km)
shoes: Nvii F1(b2)

It was a big climb to the start
10 AM

O - Race (CZE/M) 43:49 [5] *** 5.5 km (7:58 / km)
ahr:170 max:184 19c shoes: Nvii F1(b2)

Middle test race for WOC
11 AM

Run 10:33 [1] 1.3 km (8:07 / km)
ahr:126 max:148 shoes: SauKN6

Easy with the boyz

Friday Jun 4 #

3 PM

Run 30:28 intensity: (23:20 @1) + (7:08 @2) 6.0 km (5:05 / km)
ahr:134 max:164 shoes: SauKN(fl)

Family jog around the lake

Thursday Jun 3 #

10 AM

O - Training (CZE/L) 59:52 [2] *** 7.3 km (8:12 / km)
ahr:137 max:161 24c shoes: Nvii F2(sb2)

Valdstein
Testing routechoices and vibes with Tim

Run 11:41 [1] 2.2 km (5:19 / km)
ahr:125 max:147 shoes: Nvii F2(sb2)

Jogging

O - Training 40:36 [0] *** 3.4 km (11:56 / km)
20c shoes: Nvii F2(sb2)

Map walking/point feature identification

Wednesday Jun 2 #

10 AM

O - Training (CZE/L) 1:10:02 [2] *** 7.9 km (8:52 / km)
ahr:137 max:160 18c shoes: Nvii F2(sb2)

Valdstein

Run 7:37 [1] 0.9 km (8:28 / km)
shoes: Nvii F2(sb2)

Tuesday Jun 1 #

10 AM

Run(a) 10:00 [1] 1.7 km (5:53 / km)
rhr:60 shoes: Nvii F1(b2)

O - Training (CZE/M) 34:03 intensity: (8:27 @1) + (25:36 @2) *** 3.1 km (10:59 / km)
ahr:126 max:151 31c shoes: Nvii F1(b2)

Taking it easy through some more middle relevant terrain
4 PM

O - Training (CZE/L) 57:04 intensity: (8:43 @1) + (39:50 @2) + (8:31 @3) *** 6.4 km (8:55 / km)
ahr:132 max:169 31c shoes: Nvii F2(sb2)

Run 5:28 [1] 0.8 km (6:50 / km)
shoes: Nvii F2(sb2)

Monday May 31 #

10 AM

O - Training (CZE/M) 58:30 intensity: (18:30 @1) + (40:00 @2) *** 4.9 km (11:56 / km)
ahr:131 max:155 18c rhr:56 shoes: Nvii F2(sb2)

Green slope O

Run 8:11 [1] 1.1 km (7:26 / km)
shoes: Nvii F2(sb2)

4 PM

Run 12:00 [1] 2.6 km (4:37 / km)
shoes: Nvii F2(sb2)

O - Training (CZE/M) 56:00 intensity: (30:00 @2) + (26:00 @3) *** 6.0 km (9:20 / km)
ahr:144 max:167 18c shoes: Nvii F2(sb2)

Middle practice again

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