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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 26, 2016:

activity # timemileskm+m
  O - Training6 5:03:06 21.62(14:01) 34.8(8:43)
  Warm up /down6 2:14:15 7.23 11.64
  Run5 1:44:53 11.0(9:32) 17.7(5:56)
  O - Race1 42:18 4.04(10:28) 6.5(6:30)
  O - Sprint Race1 14:50 2.61(5:41) 4.2(3:32)
  Total10 9:59:22 46.5 74.84

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Sunday Jun 26, 2016 #

12 PM

O - Race 42:18 [5] 6.5 km (6:30 / km)
shoes: VJ Bold SM 15

A lot of positives to take from what felt like a poor performance but was actually not too bad.

Warm up /down 40:00 [2] 4.0 km (10:00 / km)
shoes: VJ Bold SM 15

Saturday Jun 25, 2016 #

10 AM

O - Training 58:30 [2] 5.5 km (10:38 / km)
shoes: VJ Bold 2016

Friday Jun 24, 2016 #

Event: Norsk O-Festival
 
11 AM

Run 30:53 [2] 5.6 km (5:31 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Easy run with GG and Sponge
7 PM

O - Sprint Race 14:50 [5] 4.2 km (3:32 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Sprint
1 bad routechoice, 1 mistake, otherwise legs felt fine running at speed

Warm up /down 45:00 [2] 4.0 km (11:15 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Thursday Jun 23, 2016 #

10 AM

Warm up /down 15:55 [2] 1.64 km (9:42 / km)
shoes: VJ Bold SM 15

O - Training 38:20 [4] 4.4 km (8:43 / km)
ahr:168 max:181 shoes: VJ Bold SM 15

Relay training with GB Squad and SNO
2 intervals
12 PM

Warm up /down 21:20 [2] 2.0 km (10:40 / km)
shoes: VJ Bold SM 15

O - Training 29:40 intensity: (17:13 @3) + (12:27 @4) 4.2 km (7:04 / km)
shoes: VJ Bold SM 15

Part 2 of relay training, more individual

Wednesday Jun 22, 2016 #

10 AM

O - Training 1:13:47 intensity: (21:00 @2) + (52:47 @3) 10.0 km (7:23 / km)
ahr:150 max:168 shoes: VJ Bold 2016

Long training on 1:10

Run 6:02 [2] 0.8 km (7:32 / km)
shoes: VJ Bold 2016

Warm up /down 5:00 [2]

Tuesday Jun 21, 2016 #

10 AM

Run 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Bold 2016

To and from

Warm up /down 7:00 [2]

O - Training 53:00 intensity: (8:00 @2) + (45:00 @3) 4.5 km (11:47 / km)
shoes: VJ Bold 2016

Middle style training
5 PM

O - Training 49:49 [4] 6.2 km (8:02 / km)
ahr:163 max:176 shoes: VJ Bold SM 15

Middle distance at under race pace

Run 16:30 [2] 2.8 km (5:54 / km)
shoes: VJ Bold SM 15

Monday Jun 20, 2016 #

5 PM

Run 31:28 [2] 5.5 km (5:43 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Easy jog with Nixon and Hollie

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