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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 22:

activity # timemileskm+m
  Run8 3:59:33 28.77(8:20) 46.3(5:10)
  O - Training3 3:05:43 13.67(13:35) 22.0(8:27)77c
  Cycling1 1:00:00
  O - Night1 53:06 5.28(10:03) 8.5(6:15)18c
  Warm up /down2 35:06 2.24(15:41) 3.6(9:45)
  O - Race1 33:33 3.73(9:00) 6.0(5:36)20c
  Gym1 30:00
  O - Sprint Race1 15:16 2.24(6:49) 3.6(4:14)20c
  Total13 10:52:17 55.92 90.0135c
averages - sleep:8.4 rhr:42 weight:72.5kg

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MoTuWeThFrSaSu

Sunday Apr 22 #

9 AM

Run 31:24 [2] 6.4 km (4:54 / km)
ahr:128 max:146 rhr:42 slept:9.25 shoes: Salming

Morning jog
1 PM

O - Race 33:33 [5] *** 6.0 km (5:36 / km)
ahr:175 max:182 20c shoes: VJ Sarva 2017

Lørdagskjappen - A win!

Some good bits, and a good feeling through the forest. But also did lose a bunch of time in some places, so still got work to do

Run 21:09 [2] 4.0 km (5:17 / km)
shoes: Salming

10 before 10 after

Warm up /down 20:00 [2] 1.6 km (12:30 / km)
shoes: VJ Sarva 2017

Saturday Apr 21 #

11 AM

O - Training 1:10:23 [2] *** 8.4 km (8:23 / km)
ahr:132 max:151 23c rhr:44 slept:6.25 weight:73.2kg shoes: O-Roc

Training
Heavy legs as expected but good orienteering until near the end
4 PM

O - Training 48:35 [2] *** 6.1 km (7:58 / km)
ahr:125 max:148 16c shoes: O-Roc

Easy training

Friday Apr 20 #

8 AM

Run 20:31 [2] 3.9 km (5:16 / km)
ahr:122 max:140 rhr:41 slept:8.5 weight:73.2kg shoes: Mizuno Wave S (Blue 2 Bays)

Jog. Fog.
9 PM

O - Night 53:06 [5] *** 8.5 km (6:15 / km)
ahr:172 max:184 18c shoes: VJ Sarva 2017

Mass start night with Oslo Krets. Big and good field.

Pretty good running from me, but a few times where I wasn't quite decisive enough with my decision making. For example on 3 most obviously. But certainly felt mostly good with the navigation. Stomach suffering a bit at the end

Run 21:52 [2] 3.6 km (6:04 / km)
ahr:115 max:152 shoes: VJ Sarva 2017

Warm up /down 15:06 [2] 2.0 km (7:33 / km)
ahr:110 max:130 shoes: VJ Sarva 2017

Struggling afterwards

Thursday Apr 19 #

9 AM

Gym 30:00 [1]
rhr:40 slept:9.0 weight:72.5kg

Pistol squats
3x5x80 back
Hamstrings
Bridges
6 PM

O - Training 1:06:45 [2] *** 7.5 km (8:54 / km)
ahr:133 max:157 38c shoes: VJ Sarva 2017

Steep orienteering (Swiss relevant) training in Oslo.
No hint of snow

Wednesday Apr 18 #

9 AM

Cycling 1:00:00 [2]
rhr:42 slept:9.0 weight:71.9kg

Tuesday Apr 17 #

8 AM

Run 19:10 [2] 3.8 km (5:03 / km)
ahr:131 max:152 rhr:42 slept:9.25 weight:72.3kg shoes: Salming

Easy. Cold
5 PM

Run 1:00:33 intensity: (24:00 @2) + (15:33 @3) + (21:00 @5) 11.7 km (5:11 / km)
ahr:140 max:174 shoes: Asics Gel-33 E (Blue)

To and from City Cup.
Then 3x(4x(30/30))

O - Sprint Race 15:16 [4] *** 3.6 km (4:14 / km)
ahr:164 max:174 20c shoes: Asics Gel-33 E (Blue)

City Cup pre running

Monday Apr 16 #

8 AM

Run 29:26 [2] 6.0 km (4:54 / km)
ahr:127 max:143 rhr:41 slept:7.75 weight:71.7kg shoes: Mizuno Wave S (Blue 2 Bays)

To work. Shorts. Summer is here and I am buzzing
5 PM

Run 35:28 [2] 6.9 km (5:08 / km)
ahr:128 max:152 shoes: Mizuno Wave S (Blue 2 Bays)

Home. Dodging rain, damn spring

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