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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 24:

activity # timemileskm+m
  Run7 5:34:11 32.75 52.7
  O - Training1 1:00:49 4.6(13:14) 7.4(8:13)20c
  Gym2 1:00:00
  O - Race1 36:29 3.98(9:10) 6.4(5:42)24c
  Warm up /down1 25:00 1.55(16:06) 2.5(10:00)
  Total10 8:36:29 42.87 69.044c
averages - sleep:9.2 weight:72.5kg

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Sunday Jun 24 #

9 AM

Run 14:58 [2] 3.1 km (4:50 / km)
ahr:133 max:153 slept:9.0 weight:71.7kg shoes: Salming

Morning jog
12 PM

Run 8:00 [2] 1.5 km (5:20 / km)
ahr:125 max:149 shoes: VJ Bold 2018

Warm up /down 25:00 [2] 2.5 km (10:00 / km)
shoes: VJ Bold 2018

O - Race 36:29 [5] *** 6.4 km (5:42 / km)
ahr:177 max:187 24c shoes: VJ Bold 2018

O Festivalen Middle

A good technical race, definitely one of the best I have run this year. No real time loss, just maybe a bit off unnecessary faff in the middle and a couple of not quite exactly when I wanted. A bit disappointed to be quite so far off today (2.48) but I did maybe have a few dodgy routes and steep/green/stony is still not quite my thing. But yes, it was good, I am in a good place.

Run 14:44 [2] 2.0 km (7:22 / km)
ahr:121 max:139 shoes: Salming

Jogging after with Sven

Saturday Jun 23 #

11 AM

Run 1:46:19 [2] 21.0 km (5:04 / km)
slept:10.0 weight:72.8kg shoes: Asics Gel-33 Electro

Odd morning, knackered despite sleeping really well, forgot my heart rate monitor, then felt actually pretty good while running, not much negative vibes from the gym yesterday.

Went out and got the path I missed a few weeks ago, it was a good path, but it wasn't very long. Also got a bit confused on the way home but actually turned out to be pretty close to the time I wanted to run anyway.

Friday Jun 22 #

9 AM

Gym 30:00 [1]
slept:8.5 weight:72.5kg

Lunges
Calves
Core
3x8x90 hips
3x5x70 dead
6 PM

Run 44:14 [2] 8.2 km (5:24 / km)
ahr:125 max:144 shoes: Salming

Easy run

Thursday Jun 21 #

8 AM

Run 45:41 [2] 10.0 km (4:34 / km)
ahr:135 max:151 slept:8.5 weight:72kg shoes: Mizuno Wave S (Lumo Green)

To work extended
4 PM

Run 34:35 [2] 6.9 km (5:01 / km)
ahr:131 max:148 shoes: Mizuno Wave S (Lumo Green)

Home via parcel

Wednesday Jun 20 #

Note
slept:9.0 weight:72.4kg

Morning run abandoned
5 PM

Run 1:05:40 intensity: (31:00 @2) + (34:40 @4)

8x1k on the Sognsvann track, more of a fitness check than anything else considering I have not run a pure interval session (without involving a map) since March. Feeling every single kg from yesterday but luckily there was a kids training group (maybe 8-10 years old) running sprints on the track so overtaking them (very slowly) was good motivation for holding the times.

Tuesday Jun 19 #

9 AM

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

3x3x92.5 back
Pistols
Lunges
Core
7 PM

O - Training 1:00:49 [2] *** 7.4 km (8:13 / km)
ahr:136 max:158 20c shoes: VJ Sarva 2018

Managed to go orienteering right at the point when I should have been updating my fantasy football team.

My orienteering was good though.

Monday Jun 18 #

Note
slept:10.5 weight:73.8kg (rest day)

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