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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  O - Training3 4:34:25 24.23(11:19) 39.0(7:02)
  Run6 2:52:15 20.19(8:32) 32.5(5:18)
  O - Night2 2:13:50 10.56(12:40) 17.0(7:52)
  Gym2 1:30:00
  Warm up /down1 4:00 0.12(32:11) 0.2(20:00)
  Total10 11:14:30 55.12 88.7

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MoTuWeThFrSaSu

Sunday Nov 27, 2016 #

10 AM

O - Training 1:49:18 intensity: (1:18:40 @2) + (30:38 @3) 17.5 km (6:15 / km)
ahr:139 max:162 shoes: Inov8 225

Orienteering with the Oxford Elite Squad, Star Posts. Plenty of heavy bracken to run through which is unusual and consequently far more tiring than expected.

Saturday Nov 26, 2016 #

10 AM

O - Training 1:41:16 intensity: (16:53 @1) + (44:58 @2) + (11:06 @3) + (18:49 @4) + (9:30 @5) 14.1 km (7:11 / km)
shoes: Inov8 225

South East Junior Squad training
Hanging - Shadowing - Orienteering

Friday Nov 25, 2016 #

7 AM

Run 20:45 [2] 3.8 km (5:28 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Thursday Nov 24, 2016 #

8 AM

Run 1:18:24 intensity: (33:21 @2) + (45:03 @3) 16.0 km (4:54 / km)
ahr:142 max:162 shoes: AG1B

Plan was big tracks and roads today to give my legs a break from having to think. Unfortunately I had forgotten that the big path to Ullevålseter is completely iced over so ended up bailing down the big path home, which wasn't too bad. Icy at the top but clear once I had dropped downhill enough.
5 PM

Gym 1:00:00 [1]

3x8x60 back
3x8x20 SL calf

Wednesday Nov 23, 2016 #

9 AM

O - Training 1:03:51 intensity: (34:17 @2) + (29:34 @3) 7.4 km (8:38 / km)
ahr:130 max:159 shoes: Icebug (NightHawk)

Corridor, control pick, corridor

Run 16:08 [2] 2.7 km (5:59 / km)
shoes: Icebug (NightHawk)

Warm up /down 4:00 [1] 0.2 km (20:00 / km)

6 PM

Run 27:27 [2] 4.6 km (5:58 / km)
ahr:114 max:131

Easy jog

Tuesday Nov 22, 2016 #

11 AM

Gym 30:00 [1]

3x8x60 - back
6 PM

O - Night 1:13:01 [4] 9.5 km (7:41 / km)
ahr:153 max:171 shoes: VJ Supra 2015

Ås by Night and Fog.

I was hoping that Fog was some Norwegian word for beautiful night and dry forest. I was very wrong.

The orienteering was pretty difficult in places, but in general I was up to it, some wanders and some slow bits but mostly alright

Run 13:07 [2] 2.4 km (5:28 / km)
shoes: VJ Supra 2015

Monday Nov 21, 2016 #

6 PM

O - Night 1:00:49 [3] 7.5 km (8:07 / km)
ahr:139 max:164 shoes: O-Roc

Group night o

Run 16:24 [2] 3.0 km (5:28 / km)
shoes: O-Roc

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