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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run5 4:14:30 32.56(7:49) 52.4(4:51)
  O - Night1 1:00:55 4.97(12:15) 8.0(7:37)10c
  Gym1 1:00:00
  Core Stability1 30:00
  Cycling1 30:00
  Warm up /down3 18:14 1.12(16:18) 1.8(10:08)
  Total7 7:33:39 38.65 62.210c
averages - sleep:8.2 rhr:9 weight:71.3kg
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MoTuWeThFrSaSu

Saturday Mar 25 #

Note
slept:5.5

Friday Mar 24 #

Note
rhr:8 slept:7.5 weight:71.8kg

8 AM

Run 1:14:10 intensity: (55:30 @2) + (18:40 @4) 16.5 km (4:30 / km)
ahr:139 max:176 shoes: Mizuno Wave S (Lumo Green)

Early morning effort up Grefsenkollen

Warm up /down 6:14 [2] 0.8 km (7:47 / km)
shoes: Mizuno Wave S (Lumo Green)

3 PM

Cycling 30:00 [2]

Thursday Mar 23 #

Note
rhr:10 slept:8.5 weight:71.3kg

6 PM

Run 1:13:00 [2] 12.6 km (5:48 / km)
shoes: O-Roc

Easy run, trails

Wednesday Mar 22 #

Note
rhr:10 slept:9.25 weight:70.9kg

7 PM

O - Night 1:00:55 [4] *** 8.0 km (7:37 / km)
ahr:160 max:174 10c shoes: VJ Bold 2016

Tiomila training 2nd leg.

Run 15:30 [2] 2.4 km (6:27 / km)
shoes: VJ Bold 2016

Warm up /down 6:00 [2] 0.3 km (20:00 / km)

Tuesday Mar 21 #

Note
rhr:9 slept:8.5 weight:71.5kg

10 AM

Run 1:06:50 intensity: (32:30 @2) + (34:20 @4) 16.2 km (4:08 / km)
ahr:169 max:178 shoes: Asics Gel-33 Electro

18 laps of Bislett. Bit of a struggle to get going to start with, but happy to get this done.

Warm up /down 6:00 [2] 0.7 km (8:34 / km)

7 PM

Run 25:00 [2] 4.7 km (5:19 / km)
ahr:116 max:136 shoes: Mizuno Wave Sayonara 2 White

Jog to and from strength

Core Stability 30:00 [2]

NSK strength

Monday Mar 20 #

Note
rhr:8 slept:10.0 weight:70.9kg

3 PM

Gym 1:00:00 [1]

Ankles
4x4x42.5 Clean
4x4x82.5 back
4x8x42.5 step ups
Back raise
Foam bugs

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Recent Weeks:

Week
Ending
Training hours by intensity
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14
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
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Training hours by activity
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14
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
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Training kilometers by activity
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120
Mar 26
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