Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run5 4:45:13 30.32(9:24) 48.8(5:51)
  O - Race2 1:13:06 8.7(8:24) 14.0(5:13)37c
  O - Night1 1:04:33 6.52(9:54) 10.5(6:09)32c
  Gym1 45:00
  Warm up /down3 30:00 1.3(22:59) 2.1(14:17)
  Total6 8:17:52 46.85 75.469c
averages - sleep:8.2 weight:71.2kg
«
2:00
0:00
MoTuWeThFrSaSu

Sunday Apr 23 #

11 AM

Run 2:00:17 [2] 20.3 km (5:56 / km)
ahr:128 max:153 shoes: Mizuno Wave S (Lumo Green)

Easy long run with Cherry

Saturday Apr 22 #

Note
slept:8.0 weight:71.1kg

1 PM

O - Race 43:00 intensity: (23:00 @4) + (20:00 @5) *** 7.0 km (6:09 / km)
ahr:166 max:175 16c shoes: Icebug Spirit

Crashing back to reality.
Took the JK intensity into the forest but none of the required control. 1 week to fix it.

Run 41:00 [2] 7.4 km (5:32 / km)
shoes: Icebug Spirit

Trying to get the DOMS out of my legs (failure).

Warm up /down 10:00 [2] 0.4 km (25:00 / km)
shoes: Icebug Spirit

Trying to get the DOMS out of my legs (failure).

Friday Apr 21 #

Note
slept:9.5 weight:71.1kg

11 AM

Gym 45:00 [1]

Ankles
3x8x20 SL calves
2x3x45 1x3x50 clean
3x6x60 back lunge
Foam bugs

Thursday Apr 20 #

Note
slept:9.0 weight:71.1kg

5 PM

Run 1:21:56 [2] 15.3 km (5:21 / km)
ahr:131 max:147 shoes: Asics Gel-33 Electro

As much as I love orienteering, it was very nice to not do it today

Wednesday Apr 19 #

Note
slept:9.25 weight:71.1kg

9 PM

O - Night 1:04:33 intensity: (40:33 @4) + (24:00 @5) *** 10.5 km (6:09 / km)
ahr:165 max:180 32c shoes: Icebug Spirit

District Champs Night O
In the group chilling, then some harder work and actual map reading.

Run 15:00 [2] 2.3 km (6:31 / km)
shoes: Icebug Spirit

Warm up /down 10:00 [2] 0.7 km (14:17 / km)
shoes: Icebug Spirit

Tuesday Apr 18 #

Note
slept:6.0 weight:71.7kg

Monday Apr 17 #

Note
slept:7.25 weight:71.3kg

12 PM

O - Race 30:06 [5] *** 7.0 km (4:18 / km)
ahr:172 max:182 21c shoes: Inov8 225

JK Relay
Flew off the start (without really intending to start super fast), got up to Peter Bray, promptly totally spooned the next control. Damn. Right. Settled down a bit. Passed Mikey Adams looking confused in some green. Then out into the open and could not see any potential targets either in front or behind. Got no feedback through the spectator on where I was, so after the next long leg I was a bit demotivated when I again could see nobody in front. Slog slog slog up the hill and suddenly, people! Yes, few solid controls, smash up the hill and into 5th place. Probably best ever finish for South London Men at the JK.

Run 27:00 [2] 3.5 km (7:43 / km)
shoes: Inov8 225

Warm up /down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 225

« Earlier

Recent Comments

7+ days ago
Well done #leadingfromthegun 4  
more...

Next Up

Reports

Search Log

 

Str8 Compass


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112
13
Apr 23
Apr 16
Apr 9
Apr 2
Mar 26

Week
Ending
Training hours by activity
0123456789101112
13
Apr 23
Apr 16
Apr 9
Apr 2
Mar 26

Week
Ending
Training kilometers by activity
0102030405060708090100
110
Apr 23
Apr 16
Apr 9
Apr 2
Mar 26

all weeks | months | years | as calendar