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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Sep 11, 2016:

activity # timemileskm+m
  Run7 7:21:23 50.7(8:42) 81.6(5:25)
  O - Training1 48:37 4.1(11:51) 6.6(7:22)
  Warm up /down1 8:07 0.62(13:04) 1.0(8:07)
  Total8 8:18:07 55.43(8:59) 89.2(5:35)

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Sunday Sep 11, 2016 #

11 AM

Run 1:47:13 intensity: (57:55 @2) + (49:18 @3) 19.9 km (5:23 / km)
ahr:141 max:169 shoes: Mizuno Wave S 2 (Blue Green)

Up Vettakollen, past Fuglemyra then down the dirt road and on some gravel paths to Lille Åklungen, under the powerlines and up to Store Åklungen then back home. Pushed on a bit on the road sections where the footing is better, and pushed a little bit on the way home.

Saturday Sep 10, 2016 #

9 AM

Run 29:28 [2] 5.6 km (5:16 / km)
ahr:138 max:154 shoes: Mizuno Wave S 2 (Blue Green)

Pre breakfast easy
6 PM

Run 47:07 [2] 7.4 km (6:22 / km)
ahr:116 max:132 shoes: Mizuno Wave Sayonara 2 White

Easy run

Friday Sep 9, 2016 #

11 AM

Run 1:37:37 [2] 18.2 km (5:22 / km)
ahr:142 max:168 shoes: Mizuno Wave Sayonara 2 White

Yesterday was vest and shorts, today the rain and mist came in reducing visibility to maybe 50 metres. Not too cold though which was good.

Out to Sognsvann and then up Vettakollen. I had planned to then just touch the end of Lille Åklungen and then sort of come back via the trails I had run out on yesterday. Anyway, I managed to get completely confused as to which track I was on and ended up doing an unintentional bonus lap of a different lake before relying on my sense of direction to get me vaguely homeward. Ended up on some very nice tracks which I hadn't planned on using before hitting Sognsvann much lower down. On the way back from there did run through some fairly grim bits which I will be avoiding in the future (dodgy bit of Rivelin).
C • bum alley 2

Thursday Sep 8, 2016 #

11 AM

Run 1:20:22 [2] 16.0 km (5:01 / km)
ahr:142 max:164 shoes: Mizuno Wave S 2 (Blue Green)

Easy explore which ended up being a very nice run up to Ullevålseter and back. Mix of rocky trails and bigger paths

Wednesday Sep 7, 2016 #

Note
(rest day)

Tuesday Sep 6, 2016 #

7 AM

Run 51:26 [2] 9.1 km (5:39 / km)
ahr:126 max:145 shoes: Mizuno Wave Sayonara 2 White

Easy run pre breakfast with lots of people with various names
6 PM

O - Training 48:37 intensity: (8:37 @2) + (25:00 @3) + (15:00 @4) 6.6 km (7:22 / km)
ahr:148 max:165 shoes: Inov8 190

Steadyish orienteering

Warm up /down 8:07 [2] 1.0 km (8:07 / km)
shoes: Inov8 190

Monday Sep 5, 2016 #

8 AM

Run 28:10 [2] 5.4 km (5:13 / km)
ahr:133 max:149 shoes: Mizuno Wave S (Blue 2 Bays)

Easy run

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