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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run4 3:20:49 20.07(10:00) 32.3(6:13)
  O - Night2 2:34:17 12.05(12:48) 19.4(7:57)40c
  Cycling1 1:00:00
  Gym1 40:00
  General Fitness1 30:00
  Warm up /down1 14:00 0.25(56:20) 0.4(35:00)
  Total7 8:19:06 32.37 52.140c
averages - sleep:8.5 weight:72.6kg
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2:18
0:00
SaSuMoTuWeThFr

Thursday Nov 23 #

10 AM

Cycling 1:00:00 [2]
slept:9.0 weight:72.4kg

5 PM

Gym 40:00 [1]

Ankles
Prison squats
4x5x77.5 1x5x80 back
Cleans 50
Arabesque
Core

Wednesday Nov 22 #

Note
slept:8.75 weight:73kg (rest day)

Tuesday Nov 21 #

Note
slept:7.5

6 PM

O - Night 1:18:29 intensity: (19:39 @3) + (58:09 @4) + (41 @5) *** 10.2 km (7:42 / km)
ahr:143 max:169 20c shoes: Icebug Spirit

├ůs by Night and Fog.
Fairly shocking after work orienteering. Pretty green and touch forest, it actually did improve for 2 controls, so much so that I was fairly sure that I must have run off the map.


Run 10:00 [2] 1.8 km (5:33 / km)
shoes: Icebug Spirit

Warm up /down 14:00 [2] 0.4 km (35:00 / km)

Monday Nov 20 #

Note
slept:8.5 weight:72.5kg

6 PM

Run 13:18 [2] 2.1 km (6:20 / km)
ahr:123 shoes: VJ Sarva 2017

O - Night 1:15:48 [2] *** 9.2 km (8:14 / km)
ahr:140 max:158 20c shoes: VJ Sarva 2017

Mandagsrenn #1

Sunday Nov 19 #

11 AM

Run 39:00 [2] 7.6 km (5:08 / km)
ahr:132 max:150 slept:9.0 weight:72.5kg shoes: Mizuno Wave Sayonara 2 White

Bit of a stretch out. Usually I can measure my tiredness by how long it takes until I feel ok while running, today it took about 25 minutes...
2 PM

General Fitness 30:00 [1]

Saturday Nov 18 #

9 AM

Run 2:18:31 [2] 20.8 km (6:40 / km)
ahr:128 max:155 slept:8.5 weight:72.5kg shoes: O-Roc

Easy with the boys, Norwegian style. Small paths

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