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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 4:

activity # timemileskm+m
  Run6 4:26:03 32.0(8:19) 51.5(5:10)
  O - Training2 3:14:18 17.46(11:08) 28.1(6:55)52c
  Cycling3 3:05:00
  O - Sprint Training1 1:02:09 9.63(6:27) 15.5(4:01)14c
  Specific Drills1 18:30 0.62(29:46) 1.0(18:30)
  Total10 12:06:00 59.71 96.166c
averages - sleep:8.4 rhr:41 weight:73.1kg

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MoTuWeThFrSaSu

Sunday Mar 4 #

O - Training 2:21:08 intensity: (1:57:08 @2) + (24:00 @3) *** 19.7 km (7:10 / km)
ahr:135 max:160 30c rhr:43 slept:9.0 shoes: VJ Sarva 2017

Long run back to Tveta through the forests from Järna. Big group but I did try and stay in contact with the map and make better decisions when I could. After about 45 minutes there was a routechoice leg that split the pack and my group, on the better routechoice of course, got stopped by a slightly irate home owner when we tried to run through his road/car park, it had not made the latest map update. So we ended up around 2 minutes behind at the drinks point, however, I was on a little bit of a mission to catch them so dragged up the pace over the last bit and just managed to catch up for the final section, this was good for my orienteering and confidence. We also took a leg routechoice today which was very cool for the novelty factor.

Saturday Mar 3 #

10 AM

O - Training 53:10 [5] *** 8.4 km (6:20 / km)
ahr:164 max:175 22c rhr:38 slept:6.5 shoes: VJ Sarva 2017

Mass start training on Visätra. Snow on the limit but ok

Run 20:00 [2] 2.8 km (7:09 / km)
shoes: VJ Sarva 2017

3 PM

Cycling 1:00:00 [2]

Back in Gröndal with the gang. 977 on the spinning bike for watts

Friday Mar 2 #

11 AM

Run 35:37 [2] 6.2 km (5:45 / km)
ahr:125 max:142 rhr:40 slept:9.0 shoes: VJ Sarva 2017

Snowy paths from Tveta
6 PM

O - Sprint Training 1:02:09 [5] *** 15.5 km (4:01 / km)
ahr:169 max:184 14c shoes: VJ Sarva 2017

Run 25:00 [2] 4.3 km (5:49 / km)
shoes: VJ Sarva 2017

Thursday Mar 1 #

Note
rhr:40 slept:8.5 weight:73.9kg

Gone to Södertälje

Wednesday Feb 28 #

Note
rhr:46 slept:8.0 weight:72.7kg

4 PM

Cycling 1:20:00 [2]

Last ever day at this gym as it is unfortunately closing. It has been emotional.
QI and some comedy/NFL/NHL

Tuesday Feb 27 #

8 AM

Run 27:45 [2] 5.7 km (4:52 / km)
ahr:127 max:136 rhr:38 slept:8.5 weight:73.2kg shoes: Asics Gel-33 Electro

Into work, only -10. Disappointed
5 PM

Run 1:31:21 intensity: (41:26 @2) + (49:55 @4) 19.9 km (4:35 / km)
ahr:161 max:176 shoes: Asics Gel-33 Electro

22xBislett 30s rest
Hitting between 1.43-1.46 (3.08-3.14) so in the T zone

Specific Drills 18:30 [1] 1.0 km (18:30 / km)
shoes: Asics Gel-33 Electro

Monday Feb 26 #

10 AM

Cycling 45:00 [2]
rhr:40 slept:9.25 weight:72.7kg

Slow morning
6 PM

Run 1:06:20 [2] 12.6 km (5:16 / km)
ahr:115 max:150 shoes: Mizuno Wave S (Lumo Green)

It is cold. 2xSognsvann

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