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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 28 days ending Feb 28, 2023:

activity # timemileskm+m
  Run17 13:32:20 85.43(9:31) 137.48(5:55) 1791
  Run(a)15 12:50:36 100.74(7:39) 162.13(4:45) 1754
  O - Training7 8:01:41 39.85(12:05) 64.14(7:31) 1581105c
  Ski - Classic2 5:57:14
  O - Night2 1:33:30 9.28(10:05) 14.93(6:16) 4320c
  O - Race2 1:33:12 10.02(9:18) 16.13(5:47) 64641c
  O - Sprint Training1 53:36 5.59(9:36) 8.99(5:58) 260
  O - Sprint Race2 28:21 4.43(6:24) 7.13(3:59) 12338c
  Total42 44:50:30 255.34 410.93 6198204c
  [1-5]42 44:46:22
averages - weight:73.3kg

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Tuesday Feb 28, 2023 #

5 PM

Run(a) 51:34 [2] 11.11 km (4:38 / km) +206m 4:15 / km
ahr:133 max:148 shoes: Sau(T-bl)

Easy from the office up over Ekeberg and back. Styremøte after

Monday Feb 27, 2023 #

7 AM

O - Training 43:38 [2] *** 6.77 km (6:27 / km) +40m 6:16 / km
ahr:131 max:147 18c shoes: Nvii TerraTT

Cruise in some lovely open non stoney forest. Reasonable compass skills

Sunday Feb 26, 2023 #

7 AM

Run 31:01 intensity: (2 @0) + (11:20 @1) + (17:10 @2) + (2:29 @3) 4.92 km (6:18 / km) +73m 5:52 / km
ahr:125 max:159

O - Sprint Race 14:52 [5] 3.84 km (3:52 / km) +49m 3:38 / km
ahr:167 max:175 21c shoes: SauKN(bl)

Tried to push hard around this sprint but it has been some tough few days

Run 15:05 intensity: (3:06 @1) + (10:22 @2) + (1:37 @3) 3.28 km (4:36 / km) +41m 4:20 / km
ahr:130 max:138

4 PM

O - Night 58:30 intensity: (16 @0) + (26:34 @1) + (28:52 @2) + (2:48 @3) 9.43 km (6:12 / km) +43m 6:04 / km
ahr:126 max:145 shoes: Nvii TerraTT

Night on Lara again. I think I was better than yesterday so that is good

Saturday Feb 25, 2023 #

9 AM

Run 22:36 intensity: (15:35 @1) + (5:50 @2) + (1:11 @3) 3.4 km (6:38 / km) +8m 6:33 / km
ahr:120 max:153

O - Race 32:18 [5] **** 6.04 km (5:21 / km) +185m 4:38 / km
ahr:167 max:179 19c shoes: NVii F2 (1)

Challenging middle distance, rocky and with some tough controls. Actually some of the best orienteering I have done in a really long time

Run 9:34 intensity: (8:59 @1) + (18 @2) + (17 @3) 1.67 km (5:43 / km) +12m 5:31 / km
ahr:119 max:131

4 PM

Run 45:45 intensity: (13 @0) + (31:58 @1) + (9:11 @2) + (4:23 @3) 7.44 km (6:09 / km) +18m 6:04 / km
ahr:124 max:138

7 PM

O - Night 35:00 [2] *** 5.5 km (6:22 / km)
20c shoes: Nvii TerraTT

Night on Lara Beach
Accidently deleted my activity because my garmin has a stupid touch screen

Run(a) 16:00 [2] 3.0 km (5:20 / km)
shoes: Sau(R-LDN)

Friday Feb 24, 2023 #

10 AM

Run 16:27 intensity: (6:26 @1) + (7:35 @2) + (1:37 @3) + (49 @4) 2.05 km (8:01 / km) +126m 6:08 / km
ahr:130 max:163

O - Race 1:00:54 intensity: (16 @1) + (8 @2) + (2:06 @3) + (58:24 @4) *** 10.1 km (6:02 / km) +460m 4:55 / km
ahr:168 max:179 22c shoes: NVii F2 (1)

Short long (Norwegian middle). Some decent orienteering in the start but poor towards the end and some bad decisions on a couple of routechoices.

Run 10:57 intensity: (9:36 @1) + (1:06 @2) + (15 @3) 1.74 km (6:17 / km) +71m 5:13 / km
ahr:122 max:134

Thursday Feb 23, 2023 #

9 AM

Run 22:12 intensity: (13:09 @1) + (6:47 @2) + (2:07 @3) + (9 @4) 3.29 km (6:45 / km) +6m 6:41 / km
ahr:123 max:160

O - Sprint Race 13:29 [4] *** 3.29 km (4:06 / km) +74m 3:41 / km
ahr:167 max:182 17c shoes: SauKN(bl)

Sprint - Antalya old town. A bit off in the start, with alleys and various bits. Better towards the end but I was not so good and skipped a control. DQd for the 2nd time this week. Woops

Run 11:07 intensity: (9:37 @1) + (18 @2) + (1:12 @3) 2.11 km (5:17 / km) +24m 4:59 / km
ahr:125 max:131

6 PM

Run 31:05 intensity: (1 @0) + (27:51 @1) + (1:50 @2) + (1:23 @3) 6.43 km (4:50 / km) +37m 4:42 / km
ahr:122 max:134

Wednesday Feb 22, 2023 #

10 AM

O - Training 1:45:25 intensity: (27 @0) + (54:15 @1) + (33:28 @2) + (8:34 @3) + (8:41 @4) 11.01 km (9:34 / km) +434m 8:00 / km
ahr:128 max:174 34c shoes: Nvii TerraTT

Long orienteering in Selge. Very cool rock formations, difficult orienteering. Rolled a big rock into my calf which hurt quite a bit so was sad for a bit and didn't do much more
2 PM

O - Training 1:32:03 intensity: (26:35 @1) + (34:43 @2) + (21:46 @3) + (8:59 @4) 8.85 km (10:24 / km) +362m 8:38 / km
ahr:137 max:169 shoes: NVii F2 (1)

More high intensity map reading in the detailed rock towers. 5 intervals

Tuesday Feb 21, 2023 #

10 AM

O - Training 48:54 intensity: (2 @0) + (16:17 @1) + (21:06 @2) + (5:57 @3) + (5:32 @4) 7.48 km (6:32 / km) +166m 5:53 / km
ahr:136 max:173 17c shoes: NVii F2 (1)

Playing in some detailed rocky hillsides
5 PM

Run(a) 30:39 [2] 6.7 km (4:35 / km) +19m 4:31 / km
ahr:127 max:136 shoes: Sau(R-LDN)

Working so ran easy from the hotel in the evening

Monday Feb 20, 2023 #

9 AM

Run 22:38 intensity: (9 @0) + (18:30 @1) + (3:11 @2) + (48 @3) 2.36 km (9:35 / km)
ahr:111 max:141

O - Training 51:56 intensity: (6:23 @1) + (4:49 @2) + (6:19 @3) + (34:25 @4) 9.19 km (5:39 / km) +184m 5:08 / km
ahr:157 max:177 shoes: NVii F2 (1)

Giving it the beans on the o intervals. Felt very good when I wasn't at the front but was struggling at high speed when I was in the lead. Maybe not surprising

Run 10:06 intensity: (5:52 @1) + (3:33 @2) + (41 @3) 2.02 km (5:00 / km)
ahr:126 max:136

4 PM

O - Training 55:45 intensity: (12 @0) + (31:07 @1) + (20:18 @2) + (4:08 @3) 9.04 km (6:10 / km)
ahr:125 max:138 36c shoes: Nvii TerraTT

Easy control pick. Not so challenging orienteering but lots of controls to find

Sunday Feb 19, 2023 #

9 AM

O - Training 1:24:00 [2] 11.79 km (7:08 / km) +396m 6:06 / km
ahr:134 max:153 shoes: Nvii TerraTT

In Antalya for a training camp. This area has been popular previously but I haven't been here. There are also not that many other scandis here. Quality setup for training here though

Bit of easy familiarisation training. Mostly what is this map I am holding. Was reasonable, harder towards the end. Getting tired
1 PM

O - Sprint Training 53:36 intensity: (19:25 @1) + (16:32 @2) + (6:57 @3) + (9:07 @4) + (1:35 @5) 8.99 km (5:58 / km) +260m 5:12 / km
ahr:140 max:183 shoes: SauKN(bl)

KO sprint training

Saturday Feb 18, 2023 #

8 AM

Run(a) 1:11:30 [2] 16.25 km (4:24 / km) +35m 4:21 / km
ahr:130 max:146 shoes: Sau(T-bl)

Kunstgress laps

Friday Feb 17, 2023 #

7 AM

Run 48:59 intensity: (6 @0) + (22:03 @1) + (22:57 @2) + (3:53 @3) 10.32 km (4:45 / km) +35m 4:40 / km
ahr:128 max:147 shoes: SauIR(b1)

7 PM

Run 34:55 intensity: (19:46 @1) + (13:37 @2) + (1:32 @3) 7.17 km (4:52 / km) +62m 4:40 / km
ahr:125 max:140 shoes: Sau(EndPro)

Thursday Feb 16, 2023 #

7 PM

Run 1:14:58 intensity: (2:20 @0) + (1:06:52 @1) + (3:42 @2) + (2:04 @3) 11.33 km (6:37 / km) +113m 6:18 / km
ahr:111 max:136 shoes: Sau(T-wb)

Wednesday Feb 15, 2023 #

7 AM

Run 1:26:44 intensity: (3 @0) + (1:06:00 @1) + (17:31 @2) + (3:10 @3) 12.56 km (6:54 / km) +361m 6:02 / km
ahr:123 max:144 shoes: Nvii TerraTTD(2)

Tuesday Feb 14, 2023 #

5 PM

Run(a) 1:30:03 intensity: (13:56 @1) + (29:53 @2) + (10:39 @3) + (35:35 @4) 20.9 km (4:19 / km) +266m 4:03 / km
ahr:147 max:172 shoes: Sau(EndPro)

Rk4 90/30 x something large
Big group, must be something in the air. Was decent today

Monday Feb 13, 2023 #

7 AM

Run 31:19 intensity: (4 @0) + (27:37 @1) + (2:34 @2) + (1:04 @3) 6.32 km (4:57 / km) +36m 4:49 / km
ahr:120 max:131 shoes: Sau(T-bl)

6 PM

Run 59:29 [2] 7.8 km (7:37 / km) +229m 6:39 / km
ahr:116 max:134 shoes: Nvii TerraTTD(2)

I was actually trying to not run too slow today, I thought it wasn't as bad a on Friday, the ice seems softer and the snow was easier to run on. However it was a lot slower than I expected, happy to have just done the 45 minute loop

Sunday Feb 12, 2023 #

11 AM

Ski - Classic 2:39:58 [2]
ahr:134 max:178 shoes: Fischer Twin Skin

29k. Nice to start with then not so great at the end. Got the weekend's only wipe out as well. Sad

Saturday Feb 11, 2023 #

11 AM

Ski - Classic 3:17:16 [2]
ahr:135 max:177 shoes: Fischer Twin Skin

39k. Quite hilly and not the fastest conditions. A fun day out though with Nic and Cherry

Friday Feb 10, 2023 #

8 AM

Run 54:20 [1] 7.03 km (7:43 / km) +125m 7:06 / km
ahr:116 max:138 shoes: Nvii TerraTTD(2)

Warm yesterday, really warm so the ice is everywhere with no snow cover. Pretty awful today really, and the forest snow is terrible. Slow

Thursday Feb 9, 2023 #

3 PM

Run(a) 1:01:26 [2] 14.25 km (4:19 / km) +80m 4:12 / km
ahr:137 max:148 shoes: Sau(T-bl)

From the office to make the logistics work today

Wednesday Feb 8, 2023 #

7 AM

Run(a) (AG) 45:16 [2] 9.58 km (4:44 / km) +37m 4:38 / km
ahr:125 max:138 shoes: Sau(T-bl)

Morning kunstgress
5 PM

Run(a) 43:11 [2] 9.03 km (4:47 / km) +84m 4:34 / km
ahr:121 max:140 shoes: Sau(T-wb)

Easy with Henry

Tuesday Feb 7, 2023 #

7 AM

Run(a) 37:39 [2] 7.53 km (5:00 / km) +26m 4:55 / km
ahr:121 max:136 shoes: Sau(EndPro)

5 PM

Run(a) 1:15:32 intensity: (13 @0) + (29:00 @1) + (10:07 @2) + (8:33 @3) + (27:39 @4) 17.56 km (4:18 / km) +229m 4:02 / km
ahr:140 max:172 shoes: Sau(EndPro)

Up to Ekeberg. Chased Cornelius, felt easy for the effort so all good

Monday Feb 6, 2023 #

7 AM

Run(a) (AG) 31:13 [2] 6.11 km (5:07 / km) +35m 4:58 / km
ahr:119 max:131 shoes: Sau(T-bl)

Kunstgress. Missed this
6 PM

Run 1:00:57 [2] 9.5 km (6:25 / km) +175m 5:52 / km
ahr:115 max:136 shoes: Nvii TerraTTD(2)

Snow trails. Long day at work. Slow, 1 loop. Some ice and bits but actually a lot better than expected

Sunday Feb 5, 2023 #

8 AM

Run(a) 45:43 [2] 9.13 km (5:00 / km) +128m 4:41 / km
ahr:126 max:140 shoes: Sau(R-LDN)

Short pre flight or recovery jog in the park. Bit cold but probably a good adjustment for Oslo. Sun out. Calves feeling it a bit from yesterday still but it was nice to run and I think they felt better after

Saturday Feb 4, 2023 #

9 AM

Run 31:47 [2] 6.54 km (4:51 / km) +87m 4:33 / km
ahr:131 max:144 weight:73.3kg shoes: Sau(T-wb)

Morning jog
2 PM

Run 28:25 intensity: (7:28 @1) + (15:36 @2) + (2:45 @3) + (2:36 @4) 5.06 km (5:37 / km) +52m 5:21 / km
ahr:136 max:172

Run 39:36 [4] 11.51 km (3:26 / km) +76m 3:20 / km
ahr:173 max:182 shoes: NVii F2 (1)

XC mob match vs Thames Hare and Hounds. Wimbledon Common. Pretty dry and hard course. Got the win but pretty sure that Ranelagh lost the match.

First hard session back after altitude and in theory the first harder than threshold session that I have run since September. Breathing was really easy, HR seems higher than I would have expected given the feeling of intensity but actually I don't know what HR I would have expected. Anyway felt good, tired in the evening but it was a long day with everything

Run 12:18 intensity: (12:03 @1) + (6 @2) + (9 @3) 1.61 km (7:39 / km) +23m 7:08 / km
ahr:113 max:130

5 PM

Run(a) 22:59 [2] 4.42 km (5:12 / km) +58m 4:53 / km
ahr:129 max:147 shoes: Sau(EndPro)

Ran home from Wimbledon

Friday Feb 3, 2023 #

11 AM

Run(a) 1:03:20 [2] 13.13 km (4:49 / km) +157m 4:33 / km
ahr:129 max:155 shoes: Sau(T-wb)

Easy run in the park with some strides. Strides felt really good

Wednesday Feb 1, 2023 #

4 AM

Run(a) 1:24:31 [2] 13.43 km (6:18 / km) +394m 5:29 / km
ahr:123 max:148 shoes: Sau(R-LDN)

Early to the bank and then extended, ended up longer than normal because I was running slow (which was nice)

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