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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jul 24, 2016:

activity # timemileskm+m
  Run4 3:06:26 24.12(7:44) 38.82(4:48)
  O - Training2 1:40:05 8.45(11:51) 13.6(7:22)
  Warm up /down4 1:38:10 6.9(14:14) 11.1(8:51)
  O - Race1 1:20:33 9.44(8:32) 15.2(5:18)
  Cycling1 1:00:00
  Specific Drills1 34:52 1.06(33:00) 1.7(20:31)
  Total8 9:20:06 49.97 80.42

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MoTuWeThFrSaSu

Sunday Jul 24, 2016 #

12 PM

Warm up /down 36:30 [2] 3.9 km (9:22 / km)
shoes: VJ Bold 2016

O - Race 1:20:33 [5] 15.2 km (5:18 / km)
ahr:173 max:183 shoes: VJ Bold 2016

Oringen Stage 1
Warm but dry for the run at least.

Saturday Jul 23, 2016 #

Event: O-Ringen 2016
 
6 PM

Run 37:47 [2] 6.8 km (5:33 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Easy in Sälen with the gang

Friday Jul 22, 2016 #

12 PM

Run 37:33 [2] 7.7 km (4:53 / km)
ahr:137 shoes: Mizuno Wave Sayonara 2 White

Got stopped by a couple with their phone out. I thought they were going to ask for help with catching Pokemon. Unfortunately they just needed directions.

Specific Drills 34:52 [1] 1.7 km (20:31 / km)
shoes: Mizuno Wave Sayonara 2 White

Drills and plyo (x8) with hill bounds

Thursday Jul 21, 2016 #

12 PM

Run 1:08:21 intensity: (34:07 @2) + (3:14 @3) + (31:00 @5) 14.3 km (4:47 / km)
ahr:144 max:190 shoes: Mizuno Wave S 2 (Blue Green)

4 x 1k, 2 x 200m, 8 x 10s power hills
2.54,53,51,51 - 31,31
Off 5 every 5 mins, and easy jog for the 200s

Warm up /down 15:44 [2] 1.3 km (12:06 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Wednesday Jul 20, 2016 #

10 AM

Cycling 1:00:00 [2]

Easy
6 PM

Warm up /down 21:56 [2] 2.8 km (7:50 / km)
shoes: VJ Supra 2015

O - Training 37:55 intensity: (20:00 @3) + (17:55 @4) 5.1 km (7:26 / km)
ahr:157 max:171 shoes: VJ Supra 2015

West Coast Orienteering lesson from Johan Runesson

Tuesday Jul 19, 2016 #

10 AM

Warm up /down 24:00 [2] 3.1 km (7:45 / km)
shoes: VJ Bold SM 15

O - Training 1:02:10 [4] 8.5 km (7:19 / km)
ahr:170 max:179 shoes: VJ Bold SM 15

3 gaffled loops with the Danish Team plus Johan Runesson. Good stuff

Monday Jul 18, 2016 #

12 PM

Run 42:45 intensity: (3:47 @2) + (38:58 @3) 10.02 km (4:16 / km)
ahr:142 max:156 shoes: Mizuno Wave Sayonara 2 (M1)

DOMS Day 3 - The pain continues
Easy round 8.an, felt good.

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