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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Run32 25:15:28 180.44(8:24) 290.39(5:13)
  O - Training6 7:32:50 32.0(14:09) 51.5(8:48)268c
  Cycling9 6:35:00
  Ski - Classic2 5:52:12
  Gym11 5:35:00
  O - Night4 4:32:53 22.43(12:10) 36.1(7:34)70c
  Ski - Skate1 1:04:15
  Specific Drills1 23:00 0.37(1:01:41) 0.6(38:20)
  Total51 56:50:38 235.24 378.59338c
averages - sleep:8.4 rhr:42 weight:70.8kg

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Tuesday Jan 31, 2017 #

Note
rhr:38 slept:7.5 weight:71.4kg

11 AM

Gym 25:00 [1]

Terrible athlete today. Only remembered one shoe and forgot my shorts. Ended up training in my short cycling shorts and socks, luckily the gym was A: pretty deserted B: has seen worse
1x8x60 3x8x80 hips
Foam dead bugs
Back
Ankles
Calves
6 PM

Run 1:06:45 [2] 13.9 km (4:48 / km)
ahr:122 max:155 shoes: Mizuno Wave Sayonara 2 White

Easy run with the boys on ring 3

Specific Drills 23:00 [1] 0.6 km (38:20 / km)
shoes: Mizuno Wave Sayonara 2 White

Stairs with Nydalen and then some running drills

Monday Jan 30, 2017 #

Note
rhr:52 slept:8.75 weight:70.5kg

New method for monitoring HR
4 PM

Cycling 45:00 [2]

Escaping the ice and having a bit of an easier day, which may or may not turn into an easier week

Sunday Jan 29, 2017 #

Note
rhr:44 slept:10.25 weight:70.1kg

12 PM

O - Training 1:27:24 [2] *** 10.9 km (8:01 / km)
ahr:135 max:161 100c shoes: O-Roc

100 controls, Sognsvann west. Second bowl of muesli to motivate myself to get out in the snow today, but feeling much better after finishing. Better orienteering in the start compared to last week, but worse in the end.

Run 37:13 [2] 6.4 km (5:49 / km)
ahr:120 shoes: O-Roc

Saturday Jan 28, 2017 #

Note
rhr:44 slept:8.75 weight:70.7kg

9 AM

Run 20:56 [2] 4.1 km (5:06 / km)
ahr:126 max:149 shoes: Mizuno Wave S (Blue 2 Bays)

Trying to escape the ice
3 PM

Run 1:02:04 intensity: (37:30 @2) + (24:34 @3) 13.0 km (4:46 / km)
ahr:124 max:148 shoes: AG1B

Ring 3

Friday Jan 27, 2017 #

Note
rhr:44 slept:8.5 weight:71kg

8 AM

Run 1:18:36 [2] 14.0 km (5:37 / km)
ahr:135 max:155 shoes: Icebug Spirit II

Easy
4 PM

Cycling 45:00 [2]

Gym 10:00 [1]

Foam bugs
Glute bridge
Ankles

Thursday Jan 26, 2017 #

Note
rhr:42 slept:8.5 weight:71.3kg

9 AM

Run 1:17:24 intensity: (34:37 @2) + (42:47 @3) 14.1 km (5:29 / km)
ahr:132 max:151 shoes: Icebug Spirit II

Easy
5 PM

Gym 50:00 [1]

1x8x40 3x8x47.5 front
3x8x67.5 1x8x70 back
3x8x20 SL calves
Foam bugs

Wednesday Jan 25, 2017 #

Note
rhr:41 slept:7.0 weight:71kg

Restless post night o
9 AM

O - Training 1:13:32 intensity: (54:40 @2) + (18:52 @3) *** 9.2 km (8:00 / km)
ahr:138 max:159 32c shoes: O-Roc

Contour only corridor and some faster control picking sections

Run 11:33 [2] 2.1 km (5:30 / km)
shoes: O-Roc

Tuesday Jan 24, 2017 #

Note
rhr:40 slept:8.75 weight:70.2kg

10 AM

Cycling 45:00 [2]

6 PM

O - Night 1:01:18 [4] *** 9.0 km (6:49 / km)
ahr:159 max:176 15c shoes: VJ Bold 2016

Ås by Night #5
Actually some reasonable orienteering in parts, but a bit too much faff in a few too many places.

Run 25:00 [2] 4.5 km (5:33 / km)
ahr:123 shoes: VJ Bold 2016

Monday Jan 23, 2017 #

Note
rhr:38 slept:8.75 weight:70.4kg

10 AM

Gym 45:00 [1]

3x8x60 deadlift
1x8x60 2x8x65 hips
3x8x20 SL calves
6 PM

O - Night 1:09:14 [2] *** 8.5 km (8:09 / km)
ahr:137 max:166 18c shoes: O-Roc

Mandagsrenn, mostly with Jostein and Anders. Pretty reasonable orienteering

Run 9:00 [2] 1.5 km (6:00 / km)
shoes: O-Roc

Sunday Jan 22, 2017 #

Note
rhr:46 slept:8.5 weight:71.5kg

10 AM

O - Training 1:33:16 [2] 10.9 km (8:33 / km)
ahr:139 max:159 100c shoes: O-Roc

100 controls

Run 33:10 [2] 6.35 km (5:13 / km)
ahr:127 max:139 shoes: O-Roc

Saturday Jan 21, 2017 #

Note
rhr:42 slept:8.5 weight:71.4kg

Waffles
11 AM

Run 47:12 [2] 9.0 km (5:15 / km)
ahr:126 max:148 shoes: O-Roc

Out to the corridor, and back once I bailed.

O - Training 47:41 [2] 4.6 km (10:22 / km)
ahr:129 max:154 2c shoes: O-Roc

Corridor on Sognsvann, 35m and then 25m, bailed on the 35m contour only (not realising the forms lines were also taken off)

Friday Jan 20, 2017 #

Note
rhr:40 slept:8.0 weight:70.9kg

9 AM

Run 1:00:12 [2] 10.6 km (5:41 / km)
ahr:130 max:152 shoes: Icebug Spirit II

Morning saunter
4 PM

Gym 40:00 [1]

3x8x47.5 front
3x8x67.5 back
3x8x20 SL calves
5 PM

Run 38:12 [2] 7.0 km (5:27 / km)
ahr:136 max:160 shoes: Mizuno Wave S 2 (Blue Green)

Home from work. Not too slippy.

Thursday Jan 19, 2017 #

Note
rhr:40 slept:8.0 weight:71.3kg

Bit of weight consistency
8 AM

Run 1:20:32 [2] 14.1 km (5:43 / km)
ahr:135 max:163 shoes: VJ Bold 2016

Beautiful morning to be out. Still lots of ice, dobs a good choice

Wednesday Jan 18, 2017 #

Note
rhr:40 slept:8.0 weight:71.3kg

8 AM

O - Training 1:17:00 [2] 7.4 km (10:24 / km)
ahr:129 max:156 17c shoes: O-Roc

O morgen
Corridors and compass, good orienteering today.

Run 7:00 [2] 0.9 km (7:47 / km)
shoes: O-Roc

4 PM

Cycling 45:00 [2]

Tuesday Jan 17, 2017 #

Note
rhr:40 slept:8.5 weight:71.3kg

8 AM

Run 33:13 [2] 5.85 km (5:41 / km)
ahr:122 max:141 shoes: Mizuno Wave S (Blue 2 Bays)

Nice dusting of snow on the ground to ensure that I couldn't see where the ice patches were.
2 PM

Gym 30:00 [1]

3x8x20 SL calves
2x8x60 1x8x65 hips
3x8x60 deadlift
Smash and grab day
6 PM

Run 1:00:12 [2] 12.0 km (5:01 / km)
ahr:125 max:153 shoes: O-Roc

Easy out to Hammaren

Monday Jan 16, 2017 #

Note
rhr:42 slept:8.5 weight:70.2kg

6 PM

Run 1:00:06 [2] 11.66 km (5:09 / km)
ahr:119 max:154 shoes: AG1B

Cold today, felt a bit rough but much better once started. Bit icy out, but mostly found decent places to run

Sunday Jan 15, 2017 #

Note
rhr:44 slept:9.0

11 AM

Ski - Classic 3:07:21 [2]
ahr:140 max:163 shoes: Fischer Twin Skin

Cheggers ski tours. Slow conditions again. Only 2 massive wipeouts todays, no injuries though. 33.5k

Saturday Jan 14, 2017 #

Note
rhr:44 slept:9.5

11 AM

Ski - Classic 2:44:51 [2]
ahr:136 max:166 shoes: Fischer Twin Skin

Ski in Beitostølen. Started in the valley which wasn't so good as the snow wasn't thick enough, then climbed onto the plateau where the skiing was better but it was more windy.
27 k
6 PM

Ski - Skate 1:04:15 [3]
ahr:145 max:169

First time skating for real. Pretty tough in places on the steep uphills. A very nice Norwegian lady pointed out that I should try and glide more, obviously made it into some "social frame" today. I told her I was British, then she didn't seem as interested in helping me any more.

Friday Jan 13, 2017 #

Note
rhr:37 slept:8.0 weight:70.6kg

8 AM

Run 55:20 [2] 11.2 km (4:56 / km)
ahr:131 max:145 shoes: AG1B

Ran to work via sort of Mariadalsvann. Only got lost once.

Thursday Jan 12, 2017 #

Note
rhr:42 slept:9.5 weight:70.6kg

9 AM

Run 56:33 [2] 9.8 km (5:46 / km)
ahr:141 max:160 shoes: Salomon Speed Cross

Was pretty icy low down so took the small trails for as much as possible, higher up there was snow though which was the perfect texture for running, very low impact and dry so your feet don't get wet
5 PM

Gym 45:00 [1]

3x8x47.5 front
3x8x67.5 back
3x8x20 SL calves
2x8x40 1x8x60 hips
6 PM

Run (Treadmill) 25:00 [2] 5.2 km (4:48 / km)
ahr:136 shoes: Mizuno Wave S 2 (Blue Green)

2% gradient, would have been alright to run outside but fancied testing this out in the expectation that it might be needed next week. Seem on track with steps per minute

Wednesday Jan 11, 2017 #

Note
rhr:40 slept:7.25 weight:71.2kg

9 AM

O - Training 1:13:57 intensity: (21:13 @2) + (52:44 @3) 8.5 km (8:42 / km)
ahr:143 max:165 17c shoes: VJ Supra 2015

Orienteering, being shadowed by Anders. Generally pretty good.

Run 6:21 [2] 1.1 km (5:46 / km)
shoes: VJ Supra 2015

5 PM

Cycling 30:00 [2]

Gym 10:00 [1]

Foam dead bugs
Back
Glute bridge

Tuesday Jan 10, 2017 #

Note
rhr:40 slept:8.5 weight:70.4kg

10 AM

Gym 30:00 [1]

3x8x20 SL calves
3x8x67.5 back
2x8x40 1x8x50 deadlift technique

Cycling 10:00 [1]

6 PM

O - Night 1:05:48 [4] 9.8 km (6:43 / km)
ahr:160 max:176 17c shoes: VJ Bold SM 15

Ås by Night and Fog
Wet. Ran alright at the start but Håvard caught me at the 4th control. Then we ran together, he lead most of the way. Had a bit of a Julian Dent moment at the last control, luckily I was not following the lycra rule
C • Doing a jules 1

Run 16:34 [2] 1.8 km (9:12 / km)
shoes: VJ Bold SM 15

Before and after

Monday Jan 9, 2017 #

Note
rhr:44 slept:8.5 weight:70.4kg

11 AM

Cycling 30:00 [2]

Gym 10:00 [1]

Hip thrusts technique
C • exercises 3
6 PM

O - Night 1:16:33 [3] *** 8.8 km (8:42 / km)
ahr:134 max:160 20c shoes: O-Roc

Brits outnumbering the Norwegians

Run 16:20 [2] 3.1 km (5:16 / km)
shoes: O-Roc

Sunday Jan 8, 2017 #

Note
rhr:42 slept:9.0

8 AM

Run 1:35:47 [2] 19.65 km (4:52 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Saturday Jan 7, 2017 #

Note
rhr:42 slept:8.5

8 AM

Run 50:55 [2] 9.6 km (5:18 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

No Paris parkrun to go to as they are cancelled when bad weather is forecast
6 PM

Run 40:50 [2] 8.1 km (5:02 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Eiffel tower and then along the river and back. Cloud down, so pretty cool. Knee that I hurt trying to climb up a lamppost seemed fine.

Friday Jan 6, 2017 #

Note
rhr:38 slept:7.0

8 AM

Run 48:44 [2] 9.0 km (5:25 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Round Bois de Boulogne
6 PM

Run 33:50 [2] 6.7 km (5:03 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Evening tourist tour. Cold.

Thursday Jan 5, 2017 #

Note
rhr:39 slept:8.25 weight:71.2kg

9 AM

Cycling 1:15:00 [2]

Quad much improved, but -13 outside made indoor spinning very appealing

Wednesday Jan 4, 2017 #

Note
rhr:41 slept:8.0 weight:69.7kg

5 PM

Cycling 1:10:00 [2]

My lower left quad/upper knee front half outside, is feeling a little strange. I think it is just tightness, but as I am away this weekend I thought it prudent to cross train now, because should it get worse I won't have that opportunity later.

The gym is sweaty

Tuesday Jan 3, 2017 #

Note
slept:8.0 weight:70.6kg

Forgot to measure my HR before I leaped out of bed
11 AM

Gym 40:00 [1]

7 PM

Run 1:17:53 [2] 15.3 km (5:05 / km)
ahr:127 max:145 shoes: AG1B

Out and back to Hamaren with Anders and Alan. Then went to Nydalen strength training to play crab football, then jogged home.

Monday Jan 2, 2017 #

Note
rhr:40 slept:7.5 weight:70.8kg

10 AM

Run 1:19:22 intensity: (5:52 @2) + (1:13:30 @3) 18.18 km (4:22 / km)
ahr:143 max:170 shoes: Mizuno Wave Sayonara 2 (M1)

Last trip in the park for a while, bit muddy and slippy in places now. On my run I passed many people but I remember one particular encounter. I passed a woman walking with her child and she called out to her husband some metres in front, "What out! Jogger". I have never been so offended in my life.

Sunday Jan 1, 2017 #

Note
rhr:44 slept:8.5 weight:71kg

12 PM

Run 1:43:39 intensity: (1:05:16 @2) + (38:23 @3) 20.6 km (5:02 / km)
ahr:131 max:167 shoes: Mizuno Wave Sayonara 2 (M1)

Easy to start with, then picked the pace up a fraction and on the way back from Ham Cross to Richmond Gate ran diagonals up the ridge

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