Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 1, 2018:

activity

time

miles

Cycling

5:00:00

O - Training

4:24:48

23.05

(11:29)

37.1

(7:08)

95c

Run

1:31:18

9.82

(9:18)

15.8

(5:47)

Gym

1:10:00

O - Night

36:00

2.8

(12:52)

4.5

(8:00)

15c

Warm up /down

14:00

0.37

(37:33)

0.6

(23:20)

Total

12:56:06

36.04

58.0

110c

averages - sleep:8.2 rhr:45 weight:73.2kg

2:14

0:00

» now

Sunday Apr 1, 2018 #

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, 2018 #

10 AM

O - Training 55:28 *** 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, 2018 #

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.