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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 17:

activity # timemileskm+m
  Run7 3:35:35 22.18(9:43) 35.7(6:02)
  O - Night2 2:06:11 12.37(10:12) 19.9(6:20)30c
  O - Training1 39:30 3.17(12:28) 5.1(7:45)24c
  Gym1 35:00
  Warm up /down1 10:00 0.12(1:20:28) 0.2(50:00)
  Total9 7:06:16 37.84 60.954c
averages - sleep:9.3 weight:72.5kg

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MoTuWeThFrSaSu

Sunday Jun 17 #

12 AM

Run 24:30 [2] 3.8 km (6:27 / km)
shoes: VJ Bold 2018

Post

Saturday Jun 16 #

11 AM

Run 24:40 [2] 4.3 km (5:44 / km)
slept:8.5

Still waiting for the bag
11 PM

O - Night 1:04:21 [5] *** 12.5 km (5:09 / km)
ahr:177 max:187 19c shoes: VJ Bold 2018

Jukola first leg, it went to plan.

More to follow.

Run 30:00 [2] 4.0 km (7:30 / km)
shoes: VJ Bold 2018

Warm up /down 10:00 [3] 0.2 km (50:00 / km)
shoes: VJ Bold 2018

Friday Jun 15 #

11 AM

Run 23:01 [2] 4.1 km (5:37 / km)
slept:7.5

Jog
7 PM

Run 20:47 [2] 4.5 km (4:37 / km)

Thursday Jun 14 #

Note
slept:7.5 weight:72.8kg

11 PM

O - Night 1:01:50 [2] *** 7.4 km (8:21 / km)
11c slept:7.0 weight:72.8kg shoes: Ivar's iRocks

Well more drama. Bag missing on a direct flight. Luckily headtorch and compass made it into my handluggage, and luckily it is warm. So on the disaster scale it is maybe only a 3/4 although this may rise to more if my ankle braces fail to turn up. At least it gives me and excuse to sit around in my pants and smell terrible for some hours.

Main focus on this training was trying to work out if it was dark enough to count as night orienteering, played it safe and went for it. But I was able to turn my light off and still run. Also I am now able to judge Ivar as I have now gone more than walking a mile in his shoes. So that is a positive.

Wednesday Jun 13 #

Note
slept:9.5 weight:72.8kg

6 PM

Run 1:07:37 [2] 11.7 km (5:47 / km)
ahr:122 max:145 shoes: Asics Gel-33 E (Blue)

Finally managed to organise a run with Alphine

Tuesday Jun 12 #

6 PM

O - Training 39:30 intensity: (8:00 @2) + (2:00 @3) + (14:00 @4) + (15:30 @5) *** 5.1 km (7:45 / km)
ahr:162 max:175 24c slept:8.0 weight:72.4kg shoes: VJ Sarva 2018

Run 25:00 [2] 3.3 km (7:35 / km)
shoes: VJ Sarva 2018

Monday Jun 11 #

9 AM

Gym 35:00 [1]
slept:8.0 weight:71.6kg

Lunges
Ankles
60. 2x5x70
Box jumps
Core..

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