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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jan 31, 2023:

activity # timemileskm+m
  Run(a)23 28:03:46 200.09(8:25) 322.01(5:14) 7521
  Run21 22:48:48 146.49(9:21) 235.75(5:48) 7134
  Core Stability5 2:15:00
  Warm up /down5 16:41 0.62(26:51) 1.0(16:41)
  Total47 53:24:15 347.2 558.76 14655
  [1-5]47 53:24:10
averages - rhr:58

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Tuesday Jan 31, 2023 #

7 AM

Run(a) 1:22:20 intensity: (36:20 @2) + (46:00 @4) 18.01 km (4:34 / km) +284m 4:14 / km
ahr:144 max:167 shoes: Sau(EndPro)

23 x 90/30
Quicker than last week for a lower HR. Felt pretty awful at the start but once underway things actually felt pretty decent. Half mentally checked out of Uganda now, but this session was nice to have got done
5 PM

Run 44:20 [2] 8.52 km (5:12 / km) +148m 4:47 / km
ahr:128 max:142 shoes: Sau(T-wb)

Easy jog with Magnus and Milos

Monday Jan 30, 2023 #

5 PM

Run 1:14:50 [2] 13.52 km (5:32 / km) +338m 4:55 / km
ahr:131 max:148 shoes: Sau(R-LDN)

Jogging around
6 PM

Core Stability 30:00 [1]

Sunday Jan 29, 2023 #

6 AM

Run(a) 2:51:00 intensity: (2:21:00 @2) + (30:00 @3) 29.08 km (5:53 / km) +925m 5:04 / km
ahr:134 max:170 shoes: Sau(T-wb)

This was a really nice long run apart from the bit where Oscar Chelimo caught up with me and helpfully lead me though a section I didn't know very well. Oscar got a bronze from the world champs 5000 so he is fairly speedy and like everyone here runs fast uphill. I managed to hang on but it was a nice little effort an hour into this run

Saturday Jan 28, 2023 #

8 AM

Run 43:09 [2] 8.09 km (5:20 / km) +145m 4:54 / km
ahr:132 max:145 shoes: Sau(R-LDN)

Morning run. Bit later so warmer, felt really good at some points
5 PM

Run 37:29 intensity: (13:01 @1) + (21:57 @2) + (2:31 @3) 5.56 km (6:44 / km) +269m 5:26 / km
ahr:132 max:155

Friday Jan 27, 2023 #

7 AM

Run(a) 1:18:40 intensity: (19:10 @2) + (59:30 @4) 16.77 km (4:41 / km) +470m 4:07 / km
ahr:146 max:170 shoes: Sau(EndPro)

7x7[90]
Quicker at the start and then slower at the end compared to previously.

Warm up /down 2:00 [1] 0.1 km (20:00 / km)
shoes: Sau(EndPro)

4 PM

Run 45:15 [2] 6.99 km (6:29 / km) +272m 5:25 / km
ahr:126 max:141 shoes: Sau(T-wb)

Thursday Jan 26, 2023 #

11 AM

Run 17:41 [1] 3.61 km (4:54 / km) +43m 4:37 / km
ahr:134 max:152 shoes: Sau(R-LDN)

5 PM

Core Stability 15:00 [1]

Wednesday Jan 25, 2023 #

7 AM

Run 1:55:59 [2] 15.46 km (7:30 / km) +740m 6:03 / km
ahr:142 max:154 shoes: Sau(T-wb)

Long run with Magnus. Went into the forest for a little explore but ended up on a proper adventure and getting very lost/stuck in some bushes. Eventually managed to get out back to the road and take boda boda home

Tuesday Jan 24, 2023 #

7 AM

Run 1:24:00 intensity: (34:00 @2) + (50:00 @4) 18.22 km (4:37 / km) +282m 4:17 / km
ahr:149 max:171 shoes: Sau(EndPro)

25 x 90/30
Didn't feel great at the start but better after a while. Thought I was having a really good session, then a 10 year old kid joined me for part of a rep... "I'm a runner as well" he says while smiling as I am sweating away at the top end of my threshold

Not sure how this session relates to the last ones, I think HR was lower on average and pace was similar. Same track as before but with different starting positions it is hard to adjust for the climb
6 PM

Run 33:22 [1] 6.04 km (5:31 / km) +109m 5:04 / km
ahr:121 max:134 shoes: Sau(R-LDN)

Easy recovery run

Monday Jan 23, 2023 #

5 PM

Run 1:01:09 [2] 10.37 km (5:54 / km) +360m 5:02 / km
ahr:128 max:151 shoes: Sau(T-wb)

Easy run. Post massage. Didn't feel great at the start, better later. Big climb

Core Stability 45:00 [1]

Sunday Jan 22, 2023 #

6 AM

Run 2:44:27 [2] 25.58 km (6:26 / km) +1181m 5:13 / km
ahr:144 max:187 shoes: Sau(T-wb)

Long run mostly uphill. HR freaking out at the end for much longer than normal, need to check. Didn't feel super fresh today, was better last weekend

Saturday Jan 21, 2023 #

7 AM

Run 1:20:39 intensity: (15:00 @1) + (1:02:19 @2) + (3:20 @5) 13.0 km (6:12 / km) +344m 5:29 / km
ahr:134 max:165 shoes: Sau(EndPro)

Jog out and back to strides up past the President's house

Warm up /down 3:41 [1] 0.4 km (9:12 / km)
shoes: Sau(EndPro)

6 PM

Run(a) 41:52 [2] 8.05 km (5:12 / km) +174m 4:42 / km
ahr:130 max:144 shoes: Sau(R-LDN)

Easy run with Magnus. Didn't feel great to stay with but better by the end

Friday Jan 20, 2023 #

7 AM

Run(a) 54:35 [2] 11.19 km (4:53 / km) +178m 4:31 / km
ahr:129 max:148 shoes: Sau(T-wb)

Was trying to watch and support and help the boys at this 10k road race in down but it didn't start when we expected to so eventually bailed. Easy day anyway so fine
6 PM

Core Stability 30:00 [1]

Double JC strength. Tough

Thursday Jan 19, 2023 #

7 AM

Run(a) 1:26:20 intensity: (26:50 @2) + (59:30 @4) 18.75 km (4:36 / km) +485m 4:05 / km
ahr:143 max:171 shoes: Sau(EndPro)

7x7[90]T on SW track so same as last week - running about 10s/km faster than last week so that is good

Warm up /down 2:00 [1] 0.1 km (20:00 / km)
shoes: Sau(EndPro)

4 PM

Run 32:53 [2] 5.19 km (6:20 / km) +177m 5:25 / km
ahr:121 max:143 shoes: SauKN(fl)

They don't really have back gardens here but I definitely ended up in one today. Not a successful explore

Wednesday Jan 18, 2023 #

7 AM

Run 1:35:20 [2] 17.19 km (5:33 / km) +553m 4:47 / km
ahr:135 max:154 shoes: Sau(T-wb)

Longer run with Magnus and Tomas for the first part. Nice morning, some new trails which was fun, decent sports chat
4 PM

Run 22:29 [1] 3.79 km (5:56 / km) +75m 5:24 / km
ahr:113 max:125 shoes: Sau(R-LDN)

Recovery jog after massage

Tuesday Jan 17, 2023 #

11 AM

Run 31:34 [2] 6.12 km (5:09 / km) +125m 4:41 / km
ahr:134 max:150 shoes: Sau(R-LDN)

Felt bad this morning, hungry or sick or thirsty. Not entirely sure what was up but rested, then tried to eat a lot of breakfast. Eventually felt a bit better and went for a test jog. Got a bit lost but found a great trail in the process. Body felt alright
5 PM

Run(a) 1:18:30 intensity: (34:30 @2) + (44:00 @4) 17.98 km (4:22 / km) +285m 4:03 / km
ahr:144 max:173 shoes: Sau(EndPro)

22 x 90/30
Shortened the session from the plan (but before I started). Felt not great at the start but actually decent at the end. Hard to compare to last week's session because of starting at different places but I would guess similar

Warm up /down 2:00 [1] 0.1 km (20:00 / km)

Monday Jan 16, 2023 #

5 PM

Run 1:05:01 [2] 11.13 km (5:51 / km) +432m 4:54 / km
ahr:132 max:154 shoes: Sau(T-wb)

Lazy day and an easy session with the boys. Up to the forest grass track, probably not a PB surface, then another new trail downhill on a ridge

Core Stability 15:00 [1]

Get strong like JC

Sunday Jan 15, 2023 #

6 AM

Run 2:30:35 [2] 25.29 km (5:57 / km) +802m 5:08 / km
ahr:135 max:183 shoes: Sau(T-wb)

Easy long run, similar long run to last week except now I used all the trails to get up to the top rather than the road. Good choice. Felt a lot better than last Sunday as well

Saturday Jan 14, 2023 #

7 AM

Run(a) 1:14:00 intensity: (1:00:00 @2) + (10:30 @3) + (3:30 @5) 13.15 km (5:38 / km) +314m 5:02 / km
ahr:134 max:166 shoes: Sau(EndPro)

Out for 30 then 10xstrides with some kids for company which was fun
back via a bit of exploring

Warm up /down 7:00 [1] 0.3 km (23:20 / km)

5 PM

Run 35:56 [1] 6.8 km (5:17 / km) +153m 4:45 / km
ahr:121 max:143 shoes: Sau(R-LDN)

Easy with the boys for a bit before they went off for social media. Ended on town buying bananas

Friday Jan 13, 2023 #

8 AM

Run 52:11 [2] 8.44 km (6:11 / km) +297m 5:16 / km
ahr:135 max:153 shoes: Sau(T-wb)

Easy up past the president's house
6 PM

Run(a) 41:01 [2] 7.84 km (5:14 / km) +167m 4:44 / km
ahr:127 max:150 shoes: Sau(R-LDN)

Easy

Thursday Jan 12, 2023 #

7 AM

Run(a) 1:27:00 intensity: (27:30 @2) + (59:30 @4) 18.95 km (4:35 / km) +446m 4:06 / km
ahr:148 max:167 rhr:59 shoes: Sau(EndPro)

7x7[90] on the SW low cliff trail. Starting from the main road and going up. Gradual uphill for 4 reps, then a big climb on rep 5 to get above the cliffs, then 2 undulating reps to finish. Felt pretty good actually and had more control/idea of the intensity than I had last week on the 5 min reps
4 PM

Run(a) 30:33 [2] 5.83 km (5:14 / km) +99m 4:50 / km
ahr:125 max:144

Recovery easy

Wednesday Jan 11, 2023 #

6 AM

Run(a) 1:31:01 [2] 15.63 km (5:49 / km) +460m 5:05 / km
ahr:132 max:151 rhr:56 shoes: Sau(T-wb)

Easy longer run. Up the cliffs from yesterday then a new path to get up to the path we ran down on day 2. Unsure of the times to get home so extended up to JC and took a small trail through some bananas to get home

Tuesday Jan 10, 2023 #

7 AM

Run(a) 1:24:35 intensity: (34:35 @2) + (50:00 @4) 18.79 km (4:30 / km) +260m 4:13 / km
ahr:147 max:167 rhr:62 shoes: Sau(EndPro)

25 x 90/30 on what I want to call the aqueduct trail but I need to think of a better name. It runs under the cliffs and undulates a bit, good underfoot a 50/50 mix of dirt and grass. There is one big climb that I did today that took 2 reps to get up. Started up at the school which is almost one end of the trail (by Cheptegei's house). 16 out 9 back. Felt I think alright actually. Speed, HR, general feeling better than Saturday
5 PM

Run(a) 45:54 [1] 7.43 km (6:11 / km) +273m 5:13 / km
ahr:119 max:145

Explored up the cliffs which was steep. Then we messed around a bit and ran back on the road. Was fun to explore, there seem to be lots of hidden possibilities everywhere

Monday Jan 9, 2023 #

6 AM

Run(a) 58:43 [1] 9.38 km (6:16 / km) +223m 5:36 / km
ahr:121 max:142 rhr:57 shoes: Sau(R-LDN)

Easy jog

Sunday Jan 8, 2023 #

6 AM

Run(a) 2:39:53 [2] 25.83 km (6:11 / km) +841m 5:19 / km
ahr:137 max:170 rhr:59 shoes: Sau(T-wb)

Ran up to the high altitude centre on the road, then got a bit lost/confused because the whole thing is fenced in. Ended up going above and then down to the river and luckily was ale to find the tiny trail along the river to get between the cliffs. Back to home on the dirt and a bit of road through Kapchorwa

Saw quite a few runners, mostly coming back down the road from the centre but also a big group in the distance on some dirt up at the top

Saturday Jan 7, 2023 #

8 AM

Run(a) 31:45 [1] 4.99 km (6:21 / km) +103m 5:46 / km
ahr:119 max:137 rhr:59 shoes: Sau(R-LDN)

Slow late morning jog
5 PM

Run 1:20:29 intensity: (28:29 @2) + (52:00 @4) 16.83 km (4:47 / km) +290m 4:24 / km
ahr:142 max:165 rhr:58 shoes: Sau(EndPro)

A first session at altitude, or an attempt at a session
8 x 5 [90]
Undulating track and trying extremely hard not to run too fast. Probably a successful session but so hard to tell. Definitely a bit tired at the end, but it was hot and the end of a long day. Times, HR, distance probably irrelevant but I was successful at not going much above low T HR (at sea-level)

Friday Jan 6, 2023 #

11 AM

Run(a) 30:01 [2] 6.02 km (4:59 / km) +124m 4:31 / km
ahr:137 max:156 rhr:58 shoes: Sau(R-LDN)

Run with Milos. Ran a couple of minutes a little bit quicker just to have a feel of what it is like
3 PM

Run(a) 1:32:41 [2] 17.06 km (5:26 / km) +436m 4:49 / km
ahr:128 max:148 shoes: Sau(T-wb)

With the boys, maybe working a bit harder than I should on the first bit but HR was still under 140 so still good I think. Got a bit tired and ran slower and got dropped on the way back

Thursday Jan 5, 2023 #

5 AM

Run(a) 52:28 [2] 9.56 km (5:29 / km) +192m 4:59 / km
ahr:134 max:153 shoes: Sau(R-LDN)

Get up and run, we left it a bit late so the sun was up. Not too hot though.
2 PM

Run(a) 1:38:33 [2] 16.54 km (5:58 / km) +487m 5:12 / km
ahr:127 max:175 shoes: Sau(T-wb)

Easy with Milos. Big climb up on the road. Trying hard to keep it easy

Wednesday Jan 4, 2023 #

2 PM

Run(a) 41:44 [2] 7.72 km (5:24 / km) +116m 5:02 / km
ahr:137 max:171 rhr:62 shoes: Sau(EndPro)

Arrived in Kapchorwa after an expectedly poor travel experience. Got out for a slow run though just to try and make myself feel normal. Ran slow, it was hard work

Tuesday Jan 3, 2023 #

Note
rhr:56

Travel day

Monday Jan 2, 2023 #

Note
rhr:55

Didn't feel great today, possibly a reaction to the final round of vaccinations. Not taking any chances with a big lot of travelling coming up

Sunday Jan 1, 2023 #

2 PM

Run(a) 1:10:37 intensity: (5 @0) + (8:40 @1) + (19:58 @2) + (14:47 @3) + (27:07 @4) 17.46 km (4:03 / km) +178m 3:51 / km
ahr:148 max:173 rhr:54 shoes: Sau(R-LDN)

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