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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 7:

activity # timemileskm+m
  Run9 7:20:15 50.39(8:44) 81.1(5:26)
  Gym2 1:20:00
  O - Training1 42:48 3.36(12:45) 5.4(7:56)10c
  Terrain Running1 38:53 5.28(7:22) 8.5(4:34)
  Total11 10:01:56 59.03 95.010c
averages - sleep:9.3 weight:70.2kg

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MoTuWeThFrSaSu

Sunday May 7 #

Note
slept:8.75 weight:70.2kg

10 AM

Run 1:44:26 [2] 20.6 km (5:04 / km)
ahr:130 max:152 shoes: Mizuno Wave S (Blue 2 Bays)

Easy with Karl
5 PM

Run 20:55 [2] 4.8 km (4:21 / km)
ahr:133 max:150 shoes: Asics Gel-33 Electro

To the end of the koloni

Saturday May 6 #

Note
slept:9.25 weight:70.2kg

9 AM

Run 13:51 [2] 2.6 km (5:20 / km)
ahr:133 max:150 shoes: Mizuno Wave Sayonara 2 White

Yog
1 PM

Terrain Running 38:53 [5] 8.5 km (4:34 / km)
ahr:180 max:185 shoes: Inov8 190

Råskinnet. A proper terrain race.
Started mid pack (error) and spent the first 10 minutes passing people. Eventually caught up to the leaders Anders and Kasper at about 4k. Anders then smashed it through the next terrain section to open up a lead and despite a path/gravel/grass finish I couldn't close the gap.

Run 31:00 [2] 5.7 km (5:26 / km)
shoes: Inov8 190

Jog

Friday May 5 #

Note
slept:9.0 weight:70.2kg

11 AM

Gym 40:00 [1]

Ankles
Prison squats
3x6x42.5 step ups
3x4 drop jumps
Foam bugs
5 PM

Run 1:01:14 [2] 12.0 km (5:06 / km)
ahr:124 max:144 shoes: Mizuno Wave S (Lumo Green)

Easy run in the sun

Thursday May 4 #

Note
slept:9.0 weight:70.2kg

9 AM

Run 21:21 [2] 4.3 km (4:58 / km)
ahr:130 max:151 shoes: Mizuno Wave Sayonara 2 White

Pre breakfast
6 PM

O - Training 30:00 [4] *** 4.0 km (7:30 / km)
ahr:158 max:174 7c shoes: Icebug Spirit

30 on 30 off for 30 minutes

O - Training 12:48 [2] *** 1.4 km (9:09 / km)
3c shoes: Icebug Spirit

Finishing off the orienteering

Run 21:00 [2] 3.6 km (5:50 / km)
ahr:124 max:145 shoes: Icebug Spirit

Wednesday May 3 #

Note
slept:7.75 weight:70.2kg

1 PM

Gym 40:00 [1]

Ankle
Prison Squats
3x8x20 SL calves
3x3x70 deadlift
4x2x60 clean drive
2x5x100 1x5x110 hips
foam bugs
6 PM

Run 1:29:19 [2] 14.0 km (6:23 / km)
ahr:123 max:153 shoes: X-Talon (Alicante)

Easy with Cherry

Tuesday May 2 #

Note
slept:10.0 weight:70.2kg

5 PM

Run 1:17:09 [2] 13.5 km (5:43 / km)
ahr:124 max:146 shoes: Mizuno Wave S (Blue 2 Bays)

Easy with Håvard and Vister over Vettakollen and back.

Monday May 1 #

Note
slept:11.25 weight:70.2kg

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