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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jul 30:

activity # timemileskm+m
  Warm up /down3 1:56:13 5.41(21:30) 8.7(13:21)
  Run7 1:31:07 10.69(8:32) 17.2(5:18)
  O - Race1 37:27 4.46(8:24) 7.17(5:13)30c
  O - Sprint Race2 30:25 5.47(5:33) 8.81(3:27)42c
  O - Training1 27:50 1.55(17:55) 2.5(11:08)6c
  O - Sprint Training1 6:28 0.75(8:40) 1.2(5:23)6c
  Total9 5:09:30 28.32(10:56) 45.58(6:47)84c
averages - sleep:9 weight:70.4kg

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MoTuWeThFrSaSu

Sunday Jul 30 #

Note
slept:10.0 weight:70.2kg (rest day)

Saturday Jul 29 #

Note
slept:9.0 weight:70.7kg (rest day)

Friday Jul 28 #

Note

Travel back to Oslo

Thursday Jul 27 #

9 AM

O - Sprint Race 15:14 [5] 4.4 km (3:28 / km)
ahr:179 max:189 21c shoes: Asics Hyperspeed

World Games MSR. Team 5th

Quite a decent race from me. Went off just at the back of a group, got a bit flustered on the way to 1 as I was not very good at orienteering. Ended up slotted in at the back of a nice group, and just picked off the controls (we all had the same). Got in front through my own routechoice, and then got myself up to Jerker. He had longer (or took the wrong routechoice to his control), which got me past him and chasing Matthias. Scrappy on the last loop but was able to push hard to the finish and hand over in 2nd.

Run 10:20 [2] 1.5 km (6:53 / km)
shoes: Asics Gel-33 Electro

Warm up /down 47:13 [2] 3.6 km (13:07 / km)
shoes: Asics Gel-33 Electro

Wednesday Jul 26 #

11 AM

Run 13:53 [2] 2.6 km (5:20 / km)
shoes: Inov8 225

Warm up /down 29:00 [1] 1.4 km (20:43 / km)
shoes: Inov8 225

12 PM

O - Race 37:27 [5] *** 7.17 km (5:13 / km)
ahr:181 max:188 30c shoes: Inov8 225

World Games middle distance
14th place

Was better running through the vegetation than in Estonia. However, the energy required to be better through the vegetation compromised my navigation and lost me time in a few places.
1 PM

Run 11:49 [2] 2.0 km (5:55 / km)
shoes: Inov8 225

Tuesday Jul 25 #

8 AM

Run 9:48 [2] 2.0 km (4:54 / km)
ahr:127 max:138 slept:8.5 shoes: Asics Gel-33 Electro

12 PM

O - Sprint Race 15:11 [5] *** 4.41 km (3:27 / km)
ahr:185 max:190 21c shoes: Asics Hyperspeed

World Games Sprint
7th. Went well, a few dodgy routes and then a tiny mistake at the end.

Run 15:17 [2] 2.8 km (5:28 / km)
shoes: Asics Gel-33 Electro

Warm up /down 40:00 [2] 3.7 km (10:49 / km)
shoes: Asics Gel-33 Electro

30 pre -7
10 post
6 PM

Run 12:00 [2] 2.3 km (5:13 / km)
shoes: Asics Gel-33 Electro

Actual warm down

Monday Jul 24 #

10 AM

O - Training 27:50 [2] *** 2.5 km (11:08 / km)
ahr:116 max:153 6c slept:8.5 shoes: Inov8 225

5 PM

Run 18:00 [2] 4.0 km (4:30 / km)
shoes: Asics Gel-33 Electro

O - Sprint Training 6:28 [3] *** 1.2 km (5:23 / km)
6c shoes: Asics Gel-33 Electro

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