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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Run41 31:15:14 227.26(8:15) 365.74(5:08)
  O - Training9 7:09:07 33.99(12:38) 54.7(7:51)154c
  O - Night3 3:35:34 15.16(14:13) 24.4(8:50)65c
  Gym3 1:50:00
  Warm up /down7 1:19:05 3.91(20:12) 6.3(12:33)
  Specific Drills3 55:22 2.17(25:27) 3.5(15:49)
  O - Race1 46:31 5.53(8:25) 8.9(5:14)13c
  Total45 46:50:53 288.03 463.54232c
averages - sleep:8.8 weight:73.3kg

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Friday Nov 30, 2018 #

8 AM

Run 35:23 [2] 6.1 km (5:48 / km)
ahr:128 max:143 shoes: Mizuno Wave S (Lumo Green)

5 PM

Run 1:00:32 [2] 11.8 km (5:08 / km)
ahr:123 max:143 shoes: S1

With a sensibly fully clothed Alan, less icy hell hole than expected

Thursday Nov 29, 2018 #

6 PM

Run 6:47 [2] 1.1 km (6:10 / km)
slept:8.0 weight:73.9kg shoes: VJ intgr

O - Training 1:03:44 [2] *** 7.3 km (8:44 / km)
ahr:129 max:151 12c shoes: VJ intgr

This looked like it would be a short session, but luckily I got lost enough to get the time up. Some fleeting moments where everything worked extremely well. Some moments where nothing seemed to fit.

Wednesday Nov 28, 2018 #

8 AM

Run 24:25 [2] 5.0 km (4:53 / km)
ahr:131 max:150 slept:9.0 weight:73.3kg shoes: AG1B

5 PM

Run 58:43 [2] 12.6 km (4:40 / km)
ahr:127 max:141 shoes: S1

Easy up to Sognsvann, around and down to the hospital. Longer than planned but should be good. Frost is turning to ice, but luckily the rain is coming to get rid of it

Tuesday Nov 27, 2018 #

9 AM

Run 26:55 [2] 6.1 km (4:25 / km)
ahr:126 max:142 slept:9.0 weight:73.3kg shoes: AG2B

Cruised into work.
5 PM

Run 1:22:38 intensity: (48:47 @2) + (33:51 @4) 17.6 km (4:42 / km)
ahr:164 max:177 shoes: AG2B

Bislett 8x1k [60] all 3.13 apart from 5th at 3.10. woops.
Felt good

Specific Drills 25:52 [1] 1.5 km (17:15 / km)
shoes: AG2B

Monday Nov 26, 2018 #

5 PM

Run 17:23 [2] 3.0 km (5:48 / km)
slept:8.0 shoes: VJ intgr

O - Training 1:08:25 intensity: (50:00 @2) + (18:25 @3) *** 7.5 km (9:07 / km)
22c shoes: VJ intgr

Night orienteering. -8 and unfrozen marshes, loving life.

Sunday Nov 25, 2018 #

10 AM

Run 1:54:37 [2] 18.9 km (6:04 / km)
ahr:128 max:148 slept:9.75 weight:73kg shoes: Mizuno Wave S (Lumo Green)

The standard long run route returns with Alan and Jon for company
C • Alan 5

Saturday Nov 24, 2018 #

10 AM

O - Training 52:06 intensity: (2:53 @3) + (49:13 @4) *** 7.6 km (6:51 / km)
ahr:164 max:176 12c shoes: VJ intgr

District mass start training

Run 20:10 [2] 3.0 km (6:43 / km)
shoes: VJ intgr

Warm up /down 6:23 [2] 0.5 km (12:46 / km)
shoes: VJ intgr

2 PM

O - Training 40:28 [2] *** 4.8 km (8:26 / km)
ahr:134 max:156 10c shoes: VJ intgr

2nd session.

Friday Nov 23, 2018 #

8 AM

Gym 40:00 [1]
slept:8.25 weight:73.9kg

The morning off was nice yesterday, and probably needed, but was keen for the gym today. Decent frost overnight (-7).

Main: 3x5x70 back, just getting into things still.
Ankles
Calves
SB hamstrings
SB bridges
Back raises
Goblins w. 20 and hold
5 PM

Run 1:27:46 [2] 15.4 km (5:42 / km)
ahr:124 max:150 shoes: S1

Out onto the east side of the river. Still cold. Snow cannons in action on Grefsenkollen.

Thursday Nov 22, 2018 #

6 PM

Run 18:23 [2] 3.1 km (5:56 / km)
slept:9.75 weight:73.2kg shoes: VJ intgr

To start, from finish

O - Night 1:18:24 intensity: (1:00:00 @2) + (18:24 @3) *** 10.1 km (7:46 / km)
ahr:138 max:155 25c shoes: VJ intgr

-4 today, full moon. It was a good night. Maybe not at the start with cold hands but got into the terrain nicely and the controls appeared pretty much as expected. Loving it.

Wednesday Nov 21, 2018 #

7 AM

Run 50:06 [2] 8.9 km (5:38 / km)
ahr:131 max:148 slept:8.5 weight:72.9kg shoes: AG2B

5 PM

Run 42:12 [2] 9.04 km (4:40 / km)
ahr:125 max:146 shoes: Mizuno Wave S (Lumo Green)

Tuesday Nov 20, 2018 #

8 AM

Gym 40:00 [1]

Attempting to get stronger without annihilating myself for this evening
6 PM

Run 52:13 intensity: (30:13 @2) + (22:00 @4) 12.2 km (4:17 / km)
ahr:162 max:168 shoes: VJ Sarva 2017

Bækkelaget training, running loops direct into orienteering x4.

O - Training 25:30 intensity: (6:00 @2) + (19:30 @4) *** 3.9 km (6:32 / km)
ahr:167 max:174 24c shoes: VJ Sarva 2017

Warm up /down 9:45 [2] 0.8 km (12:11 / km)
shoes: VJ Sarva 2017

Monday Nov 19, 2018 #

8 AM

Run 23:00 [2] 4.3 km (5:21 / km)
ahr:122 max:135 shoes: Mizuno Wave S (Lumo Green)

A hint of snow today, only a miniscule dusting though so nothing to be terrified of just yet.
6 PM

Run 1:09:00 [2] 12.5 km (5:31 / km)
ahr:117 max:143 shoes: S1

Easy with Alphine. Cold. Many layers.

Sunday Nov 18, 2018 #

9 AM

Run 55:57 [2] 8.7 km (6:26 / km)
shoes: Inov 212 (blue)

O - Training 1:09:18 [2] *** 7.8 km (8:53 / km)
34c shoes: Inov 212 (blue)

Run up to Skjennungstua then orienteering downhill back. The orienteering went well

Saturday Nov 17, 2018 #

11 AM

O - Race 46:31 [5] *** 8.9 km (5:14 / km)
ahr:172 max:180 13c shoes: J7F

Chasing start pursuit style.

Started just off the back of the group so went for the classic map in pocket tactic to catch up, then predictably struggled to work out exactly where we when I had caught up. Got into things after 1 and then pushed the speed with Vojtech. Bit of routechoice drama excitement on the last two controls with first him getting a small lead and then me getting one which was enough to get into the finish in front.

O - Training 12:29 [4] 2.3 km (5:26 / km)
ahr:162 max:175 shoes: J7F

Forest 1:1500 prologue

Run 11:42 [2] 1.7 km (6:53 / km)
shoes: J7F

Warm up /down 30:00 [1] 2.0 km (15:00 / km)
shoes: J7F

Friday Nov 16, 2018 #

8 AM

Run 35:12 [2] 6.0 km (5:52 / km)
ahr:127 max:143 shoes: Mizuno Wave S (Lumo Green)

Slow up to Nordmarka

Thursday Nov 15, 2018 #

9 AM

O - Training 56:19 intensity: (16:00 @2) + (40:19 @3) *** 6.6 km (8:32 / km)
23c

Run 22:10 [2] 3.8 km (5:50 / km)

6 PM

O - Night 55:00 intensity: (10:00 @2) + (25:00 @4) + (20:00 @5) *** 7.0 km (7:51 / km)
22c shoes: VJ Bold 2018

BSK Night Forked Intervals down near Ås.

Good to start with, or at least decent for this flat terrain, then all sorts of stuff started going wrong.

Run 27:30 [2] 4.3 km (6:24 / km)
shoes: VJ Bold 2018

Warm up /down 2:30 [1] 0.1 km (25:00 / km)
shoes: VJ Bold 2018

Wednesday Nov 14, 2018 #

7 AM

Run 28:13 [2] 5.6 km (5:02 / km)
ahr:133 max:143 shoes: Mizuno Wave S (Lumo Green)

Morning saunter
6 PM

Run 45:34 [2] 9.6 km (4:45 / km)
shoes: S1

Alan's loop. There is no Alan.
C • Alan 4

Tuesday Nov 13, 2018 #

8 AM

Run 29:45 [2] 6.4 km (4:39 / km)
shoes: AG2B

Into work
5 PM

Run 1:12:58 intensity: (42:38 @2) + (30:20 @4) 16.5 km (4:25 / km)
shoes: AG2B

300x256 in Bislett for 16 laps. A lot easier than expected to get down around the required times, a couple of slow ones but mostly good.

Specific Drills 11:30 [1] 1.0 km (11:30 / km)
shoes: AG2B

Warm up /down 9:48 [2] 0.8 km (12:15 / km)
shoes: AG2B

Monday Nov 12, 2018 #

5 PM

Run 1:01:52 [2] 12.1 km (5:07 / km)
ahr:125 max:142 shoes: S1

Out and back to Hammeren for the first classic Monday of the winter. Felt like I was moving faster than in reality. So probably good to have had the morning off

Sunday Nov 11, 2018 #

12 PM

Run 1:36:44 [2] 16.2 km (5:58 / km)
shoes: Mizuno Wave S (Lumo Green)

I have never seen so much water in Nordmarka before. Nice group run with Bækkelaget

Saturday Nov 10, 2018 #

11 AM

O - Training 40:48 [5] *** 6.9 km (5:55 / km)
ahr:165 max:175 17c shoes: VJ Bold 2018

Geoformers Middle Distance on Skullerud

Mostly good, couple of swings but all good. Nice to be out in "daylight"

Run 39:38 [2] 8.1 km (4:54 / km)
shoes: S1

Wu and down

Warm up /down 12:14 [2] 1.5 km (8:09 / km)
shoes: VJ Bold 2018

Friday Nov 9, 2018 #

7 AM

Run 1:04:36 [2] 10.8 km (5:59 / km)
ahr:127 max:148 shoes: Mizuno Wave S (Lumo Green)

Out in Nordmarka and just about light enough despite the fog this morning. Felt not too bad actually.
4 PM

Gym 30:00 [1]

Stability day
C • now I know why you are such... 1

Thursday Nov 8, 2018 #

6 PM

O - Night 1:22:10 [2] *** 7.3 km (11:15 / km)
ahr:135 max:154 18c shoes: VJ intgr

Night Orienteering.
Today, I was poor.

Run 17:54 [2] 2.5 km (7:10 / km)
shoes: VJ intgr

Wednesday Nov 7, 2018 #

8 AM

Run 47:04 [2] 8.8 km (5:21 / km)
slept:9.25 weight:72.9kg shoes: Mizuno Wave S (Lumo Green)

It is most definitely approaching the time to get a reliable HR monitor. However, I am unsure if the fault lies with the battery or with the falling apart of the strap itself.

Nice morning out. Minor calf affects of Bislett evident
5 PM

Run 45:56 [2] 9.6 km (4:47 / km)
ahr:125 max:142 shoes: S1

Alan's loop, still no Alan

Tuesday Nov 6, 2018 #

8 AM

Run 26:03 [2] 6.0 km (4:21 / km)
ahr:128 max:136 shoes: AG2B

5 PM

Run 1:18:52 intensity: (48:44 @2) + (30:08 @4) 17.2 km (4:35 / km)
ahr:162 max:174 shoes: AG2B

8.2 (15 laps) of Bislett in lactate shuttles of 400/146 - 76 and ~45

Specific Drills 18:00 [1] 1.0 km (18:00 / km)
shoes: AG2B

Monday Nov 5, 2018 #

8 AM

Run 24:18 [2] 5.0 km (4:52 / km)
ahr:131 max:152 shoes: S1

6 PM

Run 42:39 [2] 9.0 km (4:44 / km)
ahr:127 max:145 shoes: Mizuno Wave S (Lumo Green)

Alan's loop, minus Alan.
This day has been a bit easier than expected trainingwise, but that is actually probably no bad thing considering the weekend's adventures

Saturday Nov 3, 2018 #

8 AM

Run 1:00:00 intensity: (44:39 @2) + (15:21 @5) 14.5 km (4:08 / km)
shoes: AG2B

Harrogate Parkrun ft. the wedding party.
Kris ran rather quickly, but not quite sure how fast because he doesn't exist, faster than my effort of 15.21. I am in acceptable shape, which I did already know but it was nice to confirm it.

Warm up /down 8:25 [1] 0.6 km (14:02 / km)
shoes: AG2B

Friday Nov 2, 2018 #

7 AM

Run 1:04:56 [2] 15.1 km (4:18 / km)
ahr:140 max:156

Vague thoughts for a run yesterday evening disappeared into the traffic of south west London, so extended out this morning. Plenty of frost in the park, and lots of deer photographers. All in all, very pleasant, apart from the point where a woman said "Good Morning" to me, terrifying.
5 PM

Run 32:09 [2] 7.3 km (4:24 / km)
ahr:134 max:146 shoes: AG2B

Got to Harrogate after a long overdue adventure with the British rail system and went for a run in civil twilight.

Thursday Nov 1, 2018 #

7 AM

Run 53:19 [2] 10.3 km (5:11 / km)
ahr:130 max:152 shoes: Mizuno Wave S (Lumo Green)

These morning runs are actually quite exciting, lots of things to report on.

Firstly, it is still dark at 7am, rendering in my opinion the change of clocks to wintertime fairly useless.

Secondly, I found a cat hunting a mouse. I was faced with the moral dilemma of chasing away the cat, or letting nature take its course. I chose to continue my run, the cat owner is responsible for the behaviour of the cat.

Finally, I ran up behind a woman and her dog on one of the paths. The woman noticed me before I got too close, but the dog did not and I terrified it good and proper.
C • Dog 1

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