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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 27:

activity # timemileskm+m
  Run6 4:50:17 34.92(8:19) 56.2(5:10)
  Cycling1 45:00
  O - Training1 43:00 3.73(11:32) 6.0(7:10)15c
  Gym1 30:00
  Warm up /down1 25:00 1.24(20:07) 2.0(12:30)
  O - Sprint Race1 15:39 2.73(5:43) 4.4(3:33)17c
  Total8 7:28:56 42.63 68.632c
averages - sleep:7.9 rhr:39 weight:73.2kg

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Sunday May 27 #

11 AM

O - Sprint Race 15:39 [5] *** 4.4 km (3:33 / km)
ahr:183 max:193 17c slept:8.5 shoes: Asics Hyperspeed

Norwegian Champs Sprint Relay, team Bronze!

Good race, maybe not quite as quick as I should have been, got dragged off some routes by the group. Speedy at the end though.

Run 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Gel-33 E (Blue)

Warm up /down 25:00 [2] 2.0 km (12:30 / km)
shoes: Asics Gel-33 E (Blue)

Saturday May 26 #

7 AM

Run 1:03:42 [2] 11.4 km (5:35 / km)
ahr:127 max:156 rhr:39 slept:7.0 weight:74kg shoes: Salming

Friday May 25 #

9 AM

Cycling 45:00 [2]
slept:8.0 weight:73kg

Thursday May 24 #

slept:9.0 weight:73kg

Morning off
6 PM

O - Training 43:00 [4] *** 6.0 km (7:10 / km)
ahr:170 max:180 15c shoes: Icebug Spirit

BSK Intervals

Pretty good physical shape but orienteering off until the last rep

Run 30:00 [2] 4.5 km (6:40 / km)
shoes: Icebug Spirit

Wednesday May 23 #

8 AM

Run 1:29:36 [2] 19.7 km (4:33 / km)
ahr:144 max:163 slept:7.5 weight:73kg shoes: Mizuno Wave S (Blue 2 Bays)

Round Maridalsvannet. Vest and shorts, still Norwegians out in full length tights and long sleeve thermals.

Tuesday May 22 #

9 AM

Gym 30:00 [1]
slept:7.5 weight:73kg

It has been a while...
90x3x3 back quats
6 PM

Run 41:09 [2] 8.0 km (5:09 / km)
ahr:133 max:153 shoes: Asics Gel-33 Electro

Back where I belong in the Nordmarka forest, wondering if I was getting in too deep and fast with the blood blister and was worried the run could turn into a walking disaster but running in the forest was needed for motivation. After about 10 minutes of feeling ok had a crash to earth as the blister suddenly felt like it had burst and I was worried I was going to have to limp home in pieces and have a week of playing does this look infected, but after taking my sock off and having a check it appeared as if my foot had just absorbed all the blood. So all is still good, but I am still waiting for it to be perfect, no reason as yet to postpone the session on Thursday.

Also (I know double paragraph excitement) on the way back to the city, an older lady asked me where the path we were on ended up. The ensuing conversation increasing the number of words I have exchanged with people in Nordmarka this year by 1000%.

Monday May 21 #

2 PM

Run 35:50 [2] 7.6 km (4:43 / km)
ahr:139 max:156 slept:8.0 weight:73kg shoes: Salming

Easy run in the sun. Foot behaving on the flat, should be good in a couple of days of the forest again.

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