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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 6, 2016:

activity # timemileskm+m
  Run9 7:53:25 54.18(8:44) 87.2(5:26)
  O - Training1 52:24 3.98(13:11) 6.4(8:11)
  O - Night1 39:31 3.91(10:06) 6.3(6:16)
  Warm up /down1 4:11 0.06(1:07:19) 0.1(41:50)
  Total9 9:29:31 62.14(9:10) 100.0(5:42)

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Sunday Nov 6, 2016 #

12 PM

Run 2:07:32 intensity: (1:00:00 @2) + (1:07:32 @3) 24.8 km (5:09 / km)
ahr:139 max:174 shoes: Inov 212 (blue)

Blencathra long run, stayed low down because it was cold on the hills

Saturday Nov 5, 2016 #

12 PM

O - Training 52:24 intensity: (23:00 @2) + (4:01 @3) + (25:23 @4) 6.4 km (8:11 / km)
shoes: Inov 212 (blue)

Ladoor woods or something (updating in 2023 with Pete and Chris)

Run 23:00 [2] 2.8 km (8:13 / km)
shoes: Inov 212 (blue)

Friday Nov 4, 2016 #

7 AM

Run 58:00 [2] 12.4 km (4:41 / km)
ahr:143 max:158 shoes: AG1B

9 PM

Run 22:11 [2] 2.8 km (7:55 / km)
ahr:128 max:154 shoes: Inov 212 (blue)

Really late at the accommodation so went for a brief run, far hillier than expected.

Thursday Nov 3, 2016 #

8 AM

Run 31:43 [2] 6.1 km (5:12 / km)
ahr:138 max:149 shoes: Mizuno Wave Sayonara 2 White

Bright sunshine for the first time this week, but frosty and cold.
7 PM

Run 43:00 [2] 9.0 km (4:47 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Wednesday Nov 2, 2016 #

7 PM

O - Night 39:31 [4] 6.3 km (6:16 / km)
ahr:172 max:187 shoes: O-Roc

Really fun night race

Run 19:00 [2] 2.9 km (6:33 / km)
shoes: O-Roc

Warm up /down 4:11 [2] 0.1 km (41:50 / km)
shoes: O-Roc

Tuesday Nov 1, 2016 #

4 PM

Run 1:20:40 [2] 14.5 km (5:34 / km)
ahr:121 max:145 shoes: AG1B

Easy run with the boys

Monday Oct 31, 2016 #

5 PM

Run 1:08:19 [2] 11.9 km (5:44 / km)
ahr:118 max:140 shoes: Mizuno Wave S (Blue 2 Bays)

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