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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 3:

activity # timemileskm+m
  Run11 8:02:02 57.73(8:21) 92.9(5:11)
  O - Training2 1:37:00 7.64(12:41) 12.3(7:53)51c
  O - Race1 42:32 4.78(8:53) 7.7(5:31)12c
  Gym1 35:00
  Warm up /down1 12:22 0.31(39:48) 0.5(24:44)
  Total12 11:08:56 70.46 113.463c
averages - sleep:8.7 weight:72.8kg

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Sunday Jun 3 #

9 AM

Run 2:03:15 intensity: (1:30:00 @2) + (33:15 @3) 24.0 km (5:08 / km)
ahr:140 max:156 slept:8.5 weight:72.3kg shoes: Mizuno Wave S (Blue 2 Bays)

Long run on map memory to Sinober. Failed slightly on the way back and ended up on the same path I had used on the way out. Damn. Will have to return and get the path because apparently it is a good one.

Saturday Jun 2 #

9 AM

Run 15:43 [2] 3.2 km (4:55 / km)
ahr:125 max:146 slept:8.5 weight:72.6kg shoes: Salming

Jog
2 PM

Run 24:03 [2] 4.4 km (5:28 / km)
shoes: Asics Gel-33 Electro

Warm up /down 12:22 [2] 0.5 km (24:44 / km)
shoes: VJ Bold 2017

O - Race 42:32 [5] *** 7.7 km (5:31 / km)
ahr:166 max:176 12c shoes: VJ Bold 2017

15 stafetten. Hot day and maybe didn't quite deal with it so well. But some ok orienteering.

I did take the routechoice that took me off the edge of the map (well probably) but it probably wasn't that bad.

Friday Jun 1 #

8 AM

Run 1:19:30 [2] 15.3 km (5:12 / km)
ahr:139 max:158 slept:8.25 weight:72.6kg shoes: Asics Gel-33 Electro

Out to Ullevålseter and back

Thursday May 31 #

9 AM

Run 18:36 [2] 3.9 km (4:46 / km)
ahr:136 max:152 slept:9.5 weight:72.3kg shoes: Salming

6 PM

O - Training 46:00 [2] *** 5.5 km (8:22 / km)
ahr:136 max:154 30c shoes: VJ Sarva 2018

From Sørmarka

Run 16:10 [2] 2.5 km (6:28 / km)
shoes: VJ Sarva 2018

Wednesday May 30 #

9 AM

Run 34:52 [2] 7.7 km (4:32 / km)
ahr:135 max:153 slept:9.0 weight:72.2kg shoes: Mizuno Wave S (Lumo Green)

In. Short
5 PM

Run 1:03:09 [2] 12.6 km (5:01 / km)
ahr:136 max:155 shoes: Mizuno Wave S (Lumo Green)

It is roasting. I was roasting. Serves me right for being lazy on the way in

Tuesday May 29 #

Run 18:55 [3] 3.8 km (4:59 / km)
ahr:138 max:154 slept:9.0 weight:72.8kg shoes: Salming

6 PM

O - Training 51:00 intensity: (12:00 @3) + (24:00 @4) + (15:00 @5) *** 6.8 km (7:30 / km)
ahr:166 max:176 21c shoes: VJ Bold 2017

Hot and tough day in the forest

Run 25:00 [2] 4.1 km (6:06 / km)
shoes: VJ Bold 2017

Monday May 28 #

9 AM

Gym 35:00 [1]
slept:8.0 weight:74.5kg

Ankles
Lunges
Med ball
3x4x90 back
Core
6 PM

Run 1:02:49 [2] 11.4 km (5:31 / km)
ahr:131 max:151 shoes: Mizuno Wave S (Blue 2 Bays)

Rain in the air. Legs felt like I had been at the gym earlier, odd.

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