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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 10:

activity # timemileskm+m
  O - Training5 4:05:32 21.0(11:41) 33.8(7:16)87c
  Run8 3:53:15 26.41(8:50) 42.5(5:29)
  O - Night1 1:00:00 6.21(9:39) 10.0(6:00)14c
  Gym1 40:00
  Warm up /down2 12:45 0.56(22:48) 0.9(14:10)
  Total10 9:51:32 54.18 87.2101c
averages - sleep:8.3 weight:72.9kg

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MoTuWeThFrSaSu

Sunday Jun 10 #

10 AM

O - Training 1:02:01 [2] *** 8.6 km (7:13 / km)
ahr:140 max:154 17c slept:8.5 weight:72.6kg shoes: Inov8 225

Control pick and corridor

Run 4:51 [2] 0.9 km (5:23 / km)
shoes: Inov8 225

3 PM

O - Training 42:46 [5] *** 9.2 km (4:39 / km)
ahr:175 max:181 16c shoes: VJ Sarva 2018

Oslo district first leg training

Run 30:30 [2] 5.2 km (5:52 / km)
shoes: VJ Sarva 2018

Warm up /down 7:45 [2] 0.4 km (19:22 / km)
shoes: VJ Sarva 2018

Saturday Jun 9 #

11 AM

O - Training 51:03 [2] *** 5.8 km (8:48 / km)
ahr:135 max:153 39c slept:10.5 weight:72kg shoes: Inov8 225

Lazy morning getting out, but eventually made it to Vettakollen for some control picking

Run 34:17 [2] 6.4 km (5:21 / km)
ahr:128 max:148 shoes: Inov8 225

Friday Jun 8 #

8 AM

Run 19:20 [2] 3.9 km (4:57 / km)
slept:7.5 weight:73.6kg shoes: Salming

Jog
6 PM

O - Training 47:42 [2] 5.2 km (9:10 / km)
ahr:131 max:152 shoes: Inov8 225

Found an old map in the flat and drew some shapes. Mostly good although I had some trouble with some unhelpful form lines (which is ironic if you know enough Scandinavian).

My stories on attackpoint are like London Buses, you wait for ages and then three come along at once.

At work we are moving next door for the summer, we are like a lazy version of migratory birds, I spent the day moving IT stuff which made my feet hurt. This of course proves the punchline to the joke, why do birds fly south in the winter? Because it is too far to walk. I know this is not a particularly good story but A. it isn't going to get much better, and B. I only had two stories so I had to put this one in otherwise I couldn't use my London Bus bit.

While at work we received a text message which informed us of the incredibly high risk of forest fires in the local "marka". I think I avoided getting one of these messages while in Australia so that could be an "interesting" trivia question in the quiz about my life. What action did I take upon receiving this message, go straight home of course and run into the forest. I did leave my dobs at home though.

While running to the forest I was called over by an older woman who needed help moving a bench from in the forest to a path by the forest. At first we used a two person technique but she wasn't really holding her end up so I offered to carry the whole thing myself. She looked at my pale runner's upper body and laughed her ass off politely pointed out that it was rather heavy... but she doesn't know I've been in the gym doing hundreds of squats. After leaving the bench is the desired position I ran off, and only then realised, have I just helped a woman steal a bench?

Run 39:33 [2] 7.1 km (5:34 / km)
shoes: Inov8 225

Thursday Jun 7 #

Note
slept:6.5 weight:72.7kg

Post night o vibes

Wednesday Jun 6 #

Note
slept:8.5 weight:73.2kg

11 PM

O - Night 1:00:00 intensity: (30:00 @2) + (15:00 @4) + (15:00 @5) *** 10.0 km (6:00 / km)
ahr:139 max:174 14c shoes: VJ Sarva 2018

Night O with Ivar

Tuesday Jun 5 #

8 AM

Run 23:02 [2] 4.9 km (4:42 / km)
ahr:131 max:151 slept:8.25 weight:73.2kg shoes: Asics Gel-33 E (Blue)

6 PM

O - Training 42:00 intensity: (12:00 @3) + (10:00 @4) + (20:00 @5) *** 5.0 km (8:24 / km)
ahr:163 max:175 15c shoes: VJ Bold 2017

Much better than last week

Run 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Bold 2017

Jogging. Steep

Warm up /down 5:00 [2] 0.5 km (10:00 / km)
shoes: VJ Bold 2017

Monday Jun 4 #

9 AM

Gym 40:00 [1]
slept:8.5 weight:72.8kg

Lunges
Ankles
Stability
3x3x92.5 back
Calves
Core
5 PM

Run 1:01:42 [2] 11.1 km (5:34 / km)
ahr:130 max:146 shoes: Asics Gel-33 Electro

Chill on the small paths

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