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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Aug 13:

activity # timemileskm+m
  O - Training6 6:28:51 31.19(12:28) 50.2(7:45)99c
  Run5 2:27:20 15.39(9:35) 24.76(5:57)
  Warm up /down3 53:13 2.86 4.6
  Gym1 40:00
  Cycling1 30:00
  Total10 10:59:24 49.44 79.5699c
averages - sleep:8.9 weight:71.3kg

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MoTuWeThFrSaSu

Sunday Aug 13 #

Note
slept:8.75

10 AM

O - Training 39:51 [5] *** 5.9 km (6:45 / km)
ahr:170 max:181 13c shoes: Icebug Spirit

"Short" orienteering intervals.
A lot better fast orienteering than last time out, so yes. Good.

Run 14:06 [2] 2.1 km (6:43 / km)
shoes: Icebug Spirit

Warm down

Warm up /down 27:13 [2] 2.9 km (9:23 / km)
shoes: Icebug Spirit

Warm up

Saturday Aug 12 #

Note
slept:8.5

10 AM

O - Training 1:19:45 [2] *** 9.5 km (8:24 / km)
ahr:142 max:162 17c shoes: Icebug (NightHawk)

Momentbana, pretty good.

5 PM

O - Training 37:25 [2] *** 5.6 km (6:41 / km)
ahr:136 max:151 12c shoes: Icebug (NightHawk)

Easy orienteering, best technique of the camp so far

Friday Aug 11 #

Note
slept:8.5

10 AM

O - Training 1:27:22 intensity: (19:37 @2) + (3:11 @3) + (55:19 @4) + (9:15 @5) *** 12.6 km (6:56 / km)
15c shoes: Icebug Spirit

3 long O intervals, individual start
Hot and heavy terrain, some good sections both running and navigation wise.

Run 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebug Spirit

Warm up /down 21:00 [2] 1.7 km (12:21 / km)
shoes: Icebug Spirit

5 PM

Run 31:12 [2] 5.3 km (5:53 / km)
ahr:122 max:142 shoes: Icebug (NightHawk)

Jog jog jog

Thursday Aug 10 #

Note
slept:7.5 weight:71.5kg

6 PM

O - Training 1:33:06 [2] *** 11.1 km (8:23 / km)
ahr:144 max:163 17c shoes: Icebug (NightHawk)

In Kilsbergen (Örebro) for SNO training camp. Easy session, tough forest.

Wednesday Aug 9 #

Note
slept:8.0 weight:71kg

10 AM

Cycling 30:00 [2]

5 PM

Gym 40:00 [1]

Wu and then a max squat test. More squats. More faff. Wd.

Tuesday Aug 8 #

Note
slept:8.5 weight:71kg

6 PM

O - Training 51:22 intensity: (20:00 @2) + (12:39 @4) + (18:43 @5) *** 5.5 km (9:20 / km)
ahr:176 max:188 25c shoes: Icebug Spirit

O intervals with BSK plus Alan and Eirik. Great training.

Run 27:00 [2] 4.3 km (6:17 / km)
shoes: Icebug Spirit

Warm up /down 5:00 [1]

Monday Aug 7 #

Note
slept:12.5 weight:71.7kg

4 PM

Run 1:05:02 [2] 11.56 km (5:38 / km)
ahr:137 max:152 shoes: Mizuno Wave S 2 (Blue Green)

Easy run, small trails. Wet

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