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

Training Log Archive: Ralph

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Run31 19:49:08 138.77(8:34) 223.33(5:19)
  O - Training11 12:01:12 59.65(12:05) 96.0(7:31)188c
  Cycling8 7:30:00
  Gym7 3:45:00
  Warm up /down10 2:14:45 5.61(24:01) 9.03(14:55)
  O - Race2 2:10:45 13.36(9:47) 21.5(6:05)48c
  Cross Training1 15:00
  Total49 47:45:50 217.39 349.86236c

«»
2:54
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday May 31, 2019 #

8 AM

Run 29:23 [2] 6.3 km (4:40 / km)
shoes: AH33 (Black)

6 PM

Run 41:43 [2] 7.9 km (5:17 / km)
shoes: AH33 (Black)

Thursday May 30, 2019 #

11 AM

O - Race 1:00:26 [5] *** 9.9 km (6:06 / km)
23c shoes: Nvii F1(2)

Eikerløpet. Awesome terrain. Sub awesome orienteering.

Run 27:10 [2] 4.75 km (5:43 / km)
shoes: Nvii F1(2)

Warm up /down 18:42 [2] 1.33 km (14:04 / km)

Wednesday May 29, 2019 #

6 PM

Run 1:06:10 [2] 13.6 km (4:52 / km)
shoes: S1

Easy with Henry and Eskil

Tuesday May 28, 2019 #

7 AM

Run 21:30 [2] 4.2 km (5:07 / km)
shoes: AG2B

6 PM

O - Training 57:13 intensity: (4:01 @2) + (53:12 @4) 7.5 km (7:38 / km)
15c shoes: NVii F1(1)

Orienteering. Navigation skills were extremely sub optimal. Good reality check.

Run 16:33 [2] 2.8 km (5:55 / km)
shoes: NVii F1(1)

Warm up /down 15:00 [2] 1.0 km (15:00 / km)

Monday May 27, 2019 #

9 AM

Gym 30:00 [1]

Ankles
Goblins
Lunges
Superset SL squats + 16, SL jumps
Cable knee 13 2x8
Core
5 PM

Cycling 1:00:00 [2]

Standard Monday

Sunday May 26, 2019 #

8 AM

Run 1:37:37 [2] 16.7 km (5:51 / km)
shoes: AH33 (Black)

Easy over Vettakollen with Alan and Gene

Saturday May 25, 2019 #

11 AM

O - Training 56:20 intensity: (8:25 @2) + (47:55 @4) 8.0 km (7:03 / km)
15c shoes: Nvii F1(2)

Loops of Sørmarka

Run 22:00 [2] 4.2 km (5:14 / km)
shoes: Nvii F1(2)

Warm up /down 10:00 [1] 0.5 km (20:00 / km)

Friday May 24, 2019 #

8 AM

Run 21:04 [2] 4.4 km (4:47 / km)
shoes: AG2B

Short early
5 PM

Run 34:23 [2] 6.3 km (5:27 / km)
shoes: AH33 (Black)

Easy with Eskil. Pretty wrecked after this week of work so just getting in what I can

Thursday May 23, 2019 #

5 PM

Run 20:24 [2] 4.2 km (4:51 / km)
shoes: AH33 (Black)

Lots of stuff to get done today so not time for more

Wednesday May 22, 2019 #

Note
(rest day)

Bank

Tuesday May 21, 2019 #

Note

Athletics Weekly interviewed me, if you like reading my log you may like reading the interview. You can even decide if my "average" training week actually matches what I do.

https://www.athleticsweekly.com/news/world-oriente...
C • Nice one! 4
10 AM

Run 29:10 [2] 6.68 km (4:22 / km)
shoes: AG2B

From the office before lunch.
Tourist dodging
6 PM

O - Training 1:05:39 [4] *** 11.8 km (5:34 / km)
15c shoes: Nvii F1(2)

O intervals on Grønmo. Henry beasting us, good lad.

Run 29:31 [2] 5.0 km (5:54 / km)
shoes: Nvii F1(2)

Warm up /down 9:12 [1] 0.4 km (23:00 / km)

Monday May 20, 2019 #

9 AM

Gym 30:00 [1]

SB hamstring
SB glutes
Jackknife
Goblins
SL squats +16 box jumps super sets
Cable chops
Cable knee drives
5 PM

Cycling 45:00 [2]

Cross Training 15:00 [2]

Bikes were full

Sunday May 19, 2019 #

11 AM

O - Training 2:00:39 [2] *** 16.0 km (7:32 / km)
15c shoes: NVii F1(1)

Long distance today. Pretty cool forest going from basically park forest dog walking routes into proper wilderness and back again. Orienteering and body both alright.

Saturday May 18, 2019 #

10 AM

O - Training 1:11:30 intensity: (13:00 @2) + (58:30 @4) *** 8.0 km (8:56 / km)
20c shoes: NVii F1(1)

Jukola camp #4

Run 16:00 [2] 3.0 km (5:20 / km)

Warm up /down 15:00 [1] 0.4 km (37:30 / km)

5 PM

O - Training 1:05:40 [2] *** 7.1 km (9:15 / km)
20c shoes: Nvii F1(2)

Jukola camp #5

Pretty terrible to start with as expected but then actually found some nice vibes and got into it.

Run 6:28 [2] 1.2 km (5:23 / km)

Friday May 17, 2019 #

10 AM

O - Training 1:06:05 [2] *** 8.6 km (7:41 / km)
19c shoes: Nvii F1(2)

Jukola camp #2
5 PM

O - Training 53:42 [2] *** 6.8 km (7:54 / km)
15c shoes: Nvii Crazy Light (1)

My orienteering was nowhere near as good as this morning. Tired probably.

Thursday May 16, 2019 #

8 AM

Run 19:40 [2] 3.9 km (5:03 / km)
shoes: AH33 (Black)

Jogging
6 PM

O - Training 39:09 [4] *** 5.7 km (6:52 / km)
17c shoes: NVii F1(1)

Hard work after work

Run 24:00 [2] 4.2 km (5:43 / km)

Warm up /down 8:00 [1] 0.4 km (20:00 / km)

Wednesday May 15, 2019 #

5 PM

Run 1:23:59 [2] 14.3 km (5:52 / km)
shoes: AH33 (Black)

Small paths up to the gravel below Ullevålseter

Tuesday May 14, 2019 #

5 PM

Run 1:00:00 intensity: (28:30 @2) + (25:00 @4) + (6:30 @5) 12.7 km (4:43 / km)
shoes: AG2B

Treadmill testing

Monday May 13, 2019 #

9 AM

Gym 30:00 [1]

Legs wrecked
4 PM

Cycling 1:00:00 [1]

Easy

Sunday May 12, 2019 #

11 AM

O - Race 1:10:19 [5] 11.6 km (6:04 / km)
25c shoes: NVii F1(1)

KVM from Grønmo
Good technical race from me, just one actual slip on the last loop when I was tired. The big boys ran fast today though, but I was pleased to be only 3 minutes behind.

Run 21:00 [2] 4.0 km (5:15 / km)
shoes: S1

Warm up /down 20:00 [2] 1.6 km (12:30 / km)
shoes: NVii F1(1)

Saturday May 11, 2019 #

9 AM

Run 11:39 [2] 2.0 km (5:50 / km)
shoes: S1

Mobility
2 PM

Run 1:16:39 intensity: (1:02:21 @2) + (14:18 @5) 14.6 km (5:15 / km)
shoes: AG2B

Holmenkollstafetten

Besserud for BSK then Frognerparken for Geodata. Lots of fun today.
C • Cool race 2

Warm up /down 27:00 [1] 2.4 km (11:15 / km)

Friday May 10, 2019 #

9 AM

Gym 30:00 [1]

4 PM

Cycling 1:00:00 [2]

Thursday May 9, 2019 #

6 PM

O - Training 1:02:14 [2] *** 7.5 km (8:18 / km)
24c shoes: NVii F1(1)

Usual post work struggle, however technically was remarkably on the ball. Bit of fear therapy post tiomila, we spent basically the whole course in and out of the green

Run 8:00 [2] 1.6 km (5:00 / km)
shoes: NVii F1(1)

Warm up /down 2:38 [1] 0.3 km (8:47 / km)
shoes: NVii F1(1)

Wednesday May 8, 2019 #

8 AM

Cycling 45:00 [2]

5 PM

Cycling 1:00:00 [2]

Tuesday May 7, 2019 #

8 AM

Run 24:29 [2] 5.0 km (4:54 / km)
shoes: S1

6 PM

Run 58:45 intensity: (22:45 @2) + (36:00 @4) 12.5 km (4:42 / km)
shoes: AG1B

6x4 on the grass at Ekeberg. Bit of British training

Warm up /down 9:13 [1] 0.7 km (13:10 / km)

Monday May 6, 2019 #

8 AM

Gym 30:00 [1]

SB bridge
SB hamstring
Goblins
Prison
Lunges
Ankles
3x10x60 back
3x10x10 calf

Guy in the gym in a Grassroots Out Tshirt. Maybe he is pro the Norway model?
4 PM

Cycling 1:00:00 [2]

Sunday May 5, 2019 #

9 AM

Run long 1:54:46 [2] 19.7 km (5:50 / km)
shoes: AG2B

If there is anybody reading this log who fancies getting 1000-2000 NOK (maybe more) in pant then simply take a bag and get out to the new blue path between the Ullevålseter road and the top of the hill near Skjennungstua.

Saturday May 4, 2019 #

10 AM

Run 1:23:24 [2] 15.2 km (5:29 / km)
shoes: AG2B

Ullevålseter and back
5 PM

Run 32:01 [2] 6.0 km (5:20 / km)
shoes: S1

Henry graciously ran up to mine and forced me out of the door

Friday May 3, 2019 #

9 AM

Gym 30:00 [1]

SB glutes
SB hamstring
SL 2x5 1x5x10
Cable side plank 8
Cable knee 11
5 PM

Cycling 1:00:00 [2]

With Eskil

Thursday May 2, 2019 #

8 AM

Run 24:06 [2] 5.0 km (4:49 / km)
shoes: S1

8 PM

O - Training 1:03:01 [2] *** 9.0 km (7:00 / km)
13c shoes: NVii F2 (1)

Sørmarka orienteering

Run 4:00 [2] 0.7 km (5:43 / km)
shoes: NVii F2 (1)

Wednesday May 1, 2019 #

Note

I wrote some pseudoscience research about the forking from 10mila.

I made some pretty charts and couldn't work out/be bothered to get it all into attackpoint so I made a pdf and uploaded it. No maps though. Sorry map lovers.

https://drive.google.com/open?id=1XGF0tRDR2q0Vin_W...
C • Pseudoscience 4
10 AM

Gym 45:00 [1]

lunges
4x8x75 back
ankles
prison
3x10x15 sol
back
4 PM

Run 1:03:34 [2] 10.7 km (5:56 / km)
shoes: AG1B

Easy with the boyz in Nordmarka

« Earlier | Later »