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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Sep 3:

activity # timemileskm+m
  Run7 4:02:25 27.03(8:58) 43.5(5:34)
  O - Training4 3:54:02 20.44(11:27) 32.9(7:07)58c
  Cycling2 2:00:00
  Gym2 1:20:00
  O - Race1 48:39 4.72(10:18) 7.6(6:24)20c
  Warm up /down2 27:29 1.24(22:07) 2.0(13:45)
  Total11 12:32:35 53.44 86.078c
averages - sleep:8.6 weight:72.1kg

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Sunday Sep 3 #

Note
slept:8.5 weight:72.4kg

11 AM

O - Race 48:39 intensity: (5:55 @3) + (22:54 @4) + (19:50 @5) *** 7.6 km (6:24 / km)
ahr:161 max:178 20c shoes: VJ Bold 2017

KM Middle Distance
Mistake party. New PB, biggest mistake of the year.


Run 25:00 [2] 5.2 km (4:48 / km)
shoes: VJ Bold 2017

Warm up.
10 min after, 15 before.

Warm up /down 15:00 [2] 1.2 km (12:30 / km)
shoes: VJ Bold 2017

Stuff

Saturday Sep 2 #

12 PM

Run 1:20:02 [2] 15.5 km (5:10 / km)
ahr:137 max:152 slept:8.0 weight:71.9kg shoes: Mizuno Wave S (Blue 2 Bays)

Ullevålseter Return.
Nordmarka busy on the blue path, and empty on the red path.

Friday Sep 1 #

9 AM

O - Training 1:03:12 intensity: (18:00 @2) + (45:12 @3) *** 8.4 km (7:31 / km)
ahr:141 max:160 14c slept:8.75 weight:72.2kg shoes: Inov8 225

NM training


Run 8:25 [2] 1.6 km (5:16 / km)
shoes: Icebug Spirit

1 PM

O - Training 1:15:46 intensity: (1:00:00 @3) + (15:46 @4) 11.0 km (6:53 / km)
ahr:155 max:170 12c shoes: Icebug Spirit

NM training


Run 13:24 [2] 2.8 km (4:47 / km)
shoes: Icebug Spirit

Thursday Aug 31 #

Note
slept:8.75 weight:71.8kg

9 AM

Cycling 1:00:00 [2]

Byk lyf
5 PM

Gym 35:00 [1]

All not quite to plan today as I managed to forget that the 4th was next Monday and not later in the week, panic to get stuff done.

Core
4x8x60 deadlifts
Glutes and ankles
Foam bugs

Wednesday Aug 30 #

Note
slept:9.25 weight:71.3kg

6 PM

O - Training 41:00 [4] *** 6.0 km (6:50 / km)
ahr:171 max:182 14c shoes: Icebug Spirit

3 short O intervals

Good stuff. Shape seems good, even after almost a full day in the office, orienteering good not great.

Run 41:00 [2] 4.6 km (8:55 / km)
shoes: Icebug Spirit

Warm up /down 12:29 [2] 0.8 km (15:36 / km)
shoes: Icebug Spirit

Tuesday Aug 29 #

Note
slept:8.0 weight:72.6kg

11 AM

Run 31:44 [2] 6.1 km (5:12 / km)
ahr:132 max:156 shoes: Asics Gel-33 Electro

What I thought was going to be a fairly dull and wet run turned into one of the most interesting runs that I have ever been on.

The objective of today's run was to test out the possibility of running from work in the middle of the day. The theory is that this will be better for me as I don't have to run before breakfast, and will also get me some daylight (assuming there is any) during the winter months.

I was not massively looking forward to it as large amounts of rain were forecast, and my short run would spend a lot of time in the city with the inevitable problems of people and cars. There is also the European Champs Sprint Test Race Embargo in the castle to avoid, and while I was checking that out (all Norwegian Embargoes are on google maps because they are a sensible country), I realised that it was actually possible to run out eastwards to Ekeberg, a park/forest/hill close to the centre and on the edge of the fjord.

Ekeberg could potentially be a very good place for my midday training in the winter. It seems to have pretty much everything I could need, hills and flat, grass and solid trails, forest and more forest. It may be a touch too high and be icy/snowy but we shall see.

So far I admit this is not super interesting, and indeed is was only about halfway through the run that it did become worthy of more than "easy lunch run from work", which still would have been quite a step up from my usual write ups.

First, I found the largest patch of flat grass outside of a golf course in Scandinavia. I had some cross country/Endcliffe park interval flashbacks. Then I almost did a Mikael Ekvall when I set off a motion sensor that activated a very scary talking lamp post. And finally, I was running back and crossing a side street where a car, complete with fully loaded trailer were about to set off. I made eye contact and they let me cross, five seconds later, big crash, I turn around to see the car no longer with trailer attached reversing back onto the side street. And really finally, it didn't even rain that much.
6 PM

Run 42:50 [2] 7.7 km (5:34 / km)
shoes: Mizuno Wave S (Lumo Green)

Out and back to the start and Sognsvann

O - Training 54:04 [3] *** 7.5 km (7:13 / km)
ahr:154 max:172 18c shoes: VJ Bold SM 15

Moderate O intervals on Sognsvann West.

Good stuff dueling with the boys

Monday Aug 28 #

Note
slept:9.0 weight:72.4kg

Latvian pastries making their mark
9 AM

Cycling 1:00:00 [2]

4 PM

Gym 45:00 [1]

Squats 3x10x60
Cleans 3x3x40 (mix of good and bad ones)
Ankles

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