Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Sep 9, 2018:

activity

time

miles

Run

3:20:25

21.38

(9:23)

34.4

(5:50)

O - Training

1:28:00

7.21

(12:13)

11.6

(7:35)

35c

Warm up /down

35:00

1.43

(24:29)

2.3

(15:13)

O - Race

33:21

3.67

(9:06)

5.9

(5:39)

15c

Total

5:56:46

33.68

(10:36)

54.2

(6:35)

50c

averages - sleep:9.1 rhr:9 weight:71.8kg

1:27

0:00

» now

Sunday Sep 9, 2018 #

9 AM

Run 9:54 [2] 1.7 km (5:49 / km)
rhr:9 slept:9.0

Jog

12 PM

O - Race 33:21 [5] *** 5.9 km (5:39 / km)
ahr:163 max:173 15c shoes: VJ Bold 2018

There were 16 controls, I found 15 of them. I was therefore disqualified. Woops.

It was actually pretty difficult orienteering, a lot flatter and more vague than I expected. I had a bit of trouble getting properly going. But my achilles/ankle is feeling a bit better at least this evening. So hopefully it will be fully functional come next weekend

Run 18:47 [2] 3.1 km (6:04 / km)
shoes: VJ Bold 2018

Warm up /down 21:00 [2] 1.2 km (17:30 / km)
shoes: VJ Bold 2018

Saturday Sep 8, 2018 #

11 AM

O - Training 39:53 [3] *** 5.6 km (7:07 / km)
ahr:141 max:158 15c rhr:8 slept:9.0 weight:72.3kg shoes: VJ Sarva 2017

Easy orienteering up near Gjøvik.

Really cool terrain

Warm up /down 14:00 [2] 1.1 km (12:44 / km)
shoes: VJ Sarva 2017

Slow wu

6 PM

Run 22:15 [2] 4.0 km (5:34 / km)
ahr:114 max:136

Jogged with Lone around Gjøvik

Friday Sep 7, 2018 #

Note
rhr:8 slept:9.5 weight:71.9kg (rest day)

Thursday Sep 6, 2018 #

8 AM

Run 19:02 [2] 3.8 km (5:01 / km)
ahr:123 max:143 rhr:9 slept:9.5 weight:72.3kg shoes: S1

Jog and some stretches

6 PM

Run 20:00 [2] 2.4 km (8:20 / km)
shoes: J7B

Up the "mountain"

O - Training 48:07 *** 6.0 km (8:01 / km)
ahr:149 max:160 20c shoes: J7B

O intervals with Tyrving (and friends).

I am quite obviously wrecked from the weekend activities. 4 races in 48 hours, no thanks.

In combination to that, my ankle/achilles thing is baffling me. None of my "normal" achilles symptoms are present, but at the same time I definitely get some pain when straining the achilles. And the ankle seems maybe a bit dodgy, but I can't find any swelling or pain.

I will do my standard achilles trouble protocol and see what happens. All I need to do is last another week anyway and then I can have a rest.

Wednesday Sep 5, 2018 #

6 PM

Run 1:19:41 [2] 13.8 km (5:46 / km)
ahr:135 max:143 rhr:10 slept:10.0 weight:71.8kg shoes: AG1B

Easy with Sindre.
Ankle is a bit tight still, although I think it may be more calf related potentially. It eased off significantly after 15 minutes.

Tuesday Sep 4, 2018 #

5 PM

Run 30:46 [2] 5.6 km (5:30 / km)
ahr:121 max:141 rhr:8 slept:9.0 weight:71.8kg shoes: S1

Glorified jog. Lungs, heart, legs all in decent enough order. Mind tired.

Monday Sep 3, 2018 #

Note
rhr:9 slept:7.75 weight:70.8kg (rest day)

Day off. Ankle a bit sore or tight or something, but it is fine or will be fine for activities when needed

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