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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 1:

activity # timemileskm+m
  Cycling4 5:00:00
  O - Training5 4:24:48 23.05(11:29) 37.1(7:08)95c
  Run4 1:31:18 9.82(9:18) 15.8(5:47)
  Gym2 1:10:00
  O - Night1 36:00 2.8(12:52) 4.5(8:00)15c
  Warm up /down2 14:00 0.37(37:33) 0.6(23:20)
  Total12 12:56:06 36.04 58.0110c
averages - sleep:8.2 rhr:45 weight:73.2kg

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MoTuWeThFrSaSu

Sunday Apr 1 #

10 AM

Run 30:00 [2] 5.0 km (6:00 / km)
rhr:48 slept:9.25 shoes: VJ Sarva 2017

O - Training 45:00 [5] *** 8.6 km (5:14 / km)
18c shoes: VJ Sarva 2017

Watch having a moment so unfortunately resorting to old school measuring techniques.

2 man relay, on first leg. Ran good, pushed hard on the hills, orienteering was stable and did some very good things in some places. Was very awesome to run fast. Foot no problem.

Warm up /down 10:00 [1] 0.5 km (20:00 / km)

8 PM

O - Night 36:00 [2] *** 4.5 km (8:00 / km)
ahr:120 max:139 15c shoes: VJ Sarva 2017

Not April Fools! Genuinely finishing the week with some night orienteering.

Run 8:00 [2] 1.5 km (5:20 / km)
shoes: VJ Sarva 2017

To start

Saturday Mar 31 #

10 AM

O - Training 55:28 intensity: (30:00 @3) + (25:28 @4) *** 8.7 km (6:23 / km)
ahr:157 max:172 24c rhr:48 slept:8.5 shoes: VJ Sarva 2017

Pairs, mirror course.
Some good vibes, one terrible vibe.

Run 27:25 [2] 4.7 km (5:50 / km)
shoes: VJ Sarva 2017

Jogging

Warm up /down 4:00 [1] 0.1 km (40:00 / km)

3 PM

O - Training 47:13 [2] *** 6.5 km (7:16 / km)
ahr:143 max:162 36c shoes: VJ Sarva 2017

Control pick. No hat, not gloves. IS SPRING HERE???

Flow and sun and good vibes, until I when for a skid down a cliff. Foot is good though, excellent.

Friday Mar 30 #

10 AM

O - Training 1:08:36 [2] *** 7.3 km (9:24 / km)
ahr:121 max:149 12c rhr:48 slept:8.0 shoes: Icebug Spirit

Easy near the tiomila terrain
3 PM

O - Training 48:31 [2] *** 6.0 km (8:05 / km)
ahr:120 max:151 5c shoes: Icebug Spirit

Felt like I was moving a lot faster this afternoon (or at least it felt like a lot harder work). This might have been caused by either the strength training yesterday, or the large falafel pizza I devoured at lunch.

Foot seems foot, although it is a bit weird to be running and sort of expecting pain at any moment and then for it to never come. I did get some pain in my foot but only after kicking some logs.

Thursday Mar 29 #

10 AM

Cycling 45:00 [2]
rhr:44 slept:8.5

Gröndal life

Run 25:53 [2] 4.6 km (5:38 / km)
ahr:118 max:131 shoes: Asics Gel-33 Electro

Slow jog into Gröndal
3 PM

Gym 40:00 [1]

Max strength with Eric
Squats in the machine 3x4x90
Leg press 3x4x153
Various other small bits

Wednesday Mar 28 #

Note
rhr:42 slept:8.1 weight:72.7kg

11 AM

Cycling 35:00 [2]

Tuesday Mar 27 #

8 AM

Cycling 1:40:00 [2]
rhr:42 slept:8.25 weight:73.4kg

5 PM

Gym 30:00 [1]

4x5x80 Back
4x3x50 Back lunge
Med ball twists
Ankles

Monday Mar 26 #

8 AM

Cycling 2:00:00 [2]
rhr:42 slept:7.0 weight:73.4kg

Managed to lay on the sofa for the majority of yesterday so not super worried about missing some sleep

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