Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  Ski - Classic6 10:56:39
  Gym2 2:10:00
  Run1 1:08:53 10.25(6:43) 16.5(4:10)
  Cycling1 1:00:00
  Total10 15:15:32 10.25 16.5
averages - sleep:8.8 weight:70.4kg

«»
4:02
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 18, 2016 #

10 AM

Ski - Classic 3:10:39 intensity: (1:40:39 @2) + (1:30:00 @3)
ahr:138 max:167 shoes: Fischer Twin Skin

37.3 k, legs sore.
Bumped into Stevie B, rather random.

Saturday Dec 17, 2016 #

10 AM

Ski - Classic 3:35:49 intensity: (2:05:49 @2) + (1:30:00 @3)
ahr:139 max:170 shoes: Fischer Twin Skin

42k, better technique at the start, then getting tired towards the end
6 PM

Ski - Classic 26:47 [2]
ahr:124 max:144 shoes: Fischer Twin Skin

Guerir le mal par le mal - 3.8k slow

Friday Dec 16, 2016 #

Note
slept:8.5

10 AM

Ski - Classic 30:10 [2]
ahr:127 max:155 shoes: Fischer Twin Skin

"Warm up" in -10
3.9k
12 PM

Ski - Classic 2:17:22 intensity: (1:17:22 @2) + (1:00:00 @3)
ahr:145 max:168 shoes: Fischer Twin Skin

28.4k chasing Cherry and Delphine
6 PM

Ski - Classic 55:52 [2]
ahr:132 max:157 shoes: Fischer Twin Skin

Easy round the stadium trying to get better technique
9.3 k

Thursday Dec 15, 2016 #

Note
slept:9.0 weight:70.4kg

11 AM

Gym 1:00:00 [1]

2x8x65 1x8x67.5 back
2x8x40 1x8x42.5 front
3x8x20 SL calves
Foam bugs
5 PM

Run 1:08:53 intensity: (38:59 @2) + (13:37 @3) + (16:17 @4) 16.5 km (4:10 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

16 laps of Bislett (547m), 7 laps chill, then 9 laps at towards threshold

Wednesday Dec 14, 2016 #

5 PM

Cycling 1:00:00 [2]

Tuesday Dec 13, 2016 #

5 PM

Gym 1:10:00 [1]

3x8x20 SL calves
3x8x65 back
3x8x40 front
Foam dead bugs
Back hypers

Monday Dec 12, 2016 #

Note
(rest day)

It seems I am in shape.
So bank.

« Earlier | Later »