Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Sep 16, 2018:

activity

time

miles

Run

3:15:41

20.38

(9:36)

32.8

(5:58)

O - Race

1:49:57

11.62

(9:28)

18.7

(5:53)

65c

O - Training

1:27:41

6.15

(14:15)

9.9

(8:51)

27c

Warm up /down

1:01:40

3.29

(18:44)

5.3

(11:38)

Total

7:34:59

41.45

(10:59)

66.7

(6:49)

92c

averages - sleep:8.3 rhr:7 weight:72.5kg

1:47

0:00

» now

Sunday Sep 16, 2018 #

9 AM

Run 10:47 [2] 2.0 km (5:24 / km)
ahr:121 max:138 shoes: S1

No hip pain, no achilles pain. Some ankle pain, but that disappeared after some minutes.

1 PM

O - Race 49:40 [5] *** 8.4 km (5:55 / km)
ahr:169 max:178 23c rhr:6 slept:7.0 shoes: VJ Bold 2018

Norwegian Champs Relay

Last leg, another 4th place.

Run 21:44 [2] 3.2 km (6:47 / km)
shoes: VJ Bold 2018

Warm up /down 25:00 [2] 2.0 km (12:30 / km)
shoes: VJ Bold 2018

Saturday Sep 15, 2018 #

9 AM

Run 12:44 [2] 2.3 km (5:32 / km)
ahr:118 max:136 rhr:7 slept:8.5 shoes: S1

Morning jog

2 PM

O - Race 40:00 [5] *** 6.6 km (6:04 / km)
ahr:174 max:181 28c shoes: VJ Bold 2018

NM Middle Final - 18th

If you could design a perfect course for me to struggle on this would have been a good suggestion. Lots of short legs and slope orienteering. I am significantly better at these challenges now than I was last year, and the splits seem to show this. I made one real mistake, losing 90 seconds on a relatively simple control close to the end, but I was tired, both physically and mentally, by then so it isn't a massive surprise.

So without the mistake I would be fighting for a top 10 place, and with a bit more orienteering I could be on the edge of a top 6. So lots of good things.

Run 16:01 [2] 2.9 km (5:31 / km)
shoes: S1

Run 17:01 [2] 2.5 km (6:48 / km)
shoes: VJ Bold 2018

With lovely Ivar for company

Warm up /down 18:00 [2] 2.0 km (9:00 / km)
shoes: VJ Bold 2018

Friday Sep 14, 2018 #

10 AM

Run 11:57 [2] 2.4 km (4:59 / km)
ahr:129 max:149 rhr:9 slept:9.5 shoes: S1

Pre breakfast jog.

Living. The. Dream

4 PM

O - Race 20:17 [5] *** 3.7 km (5:29 / km)
ahr:176 max:182 14c shoes: VJ Bold 2016

Norwegian Champs middle qualification

2nd +50 to Paul Sirum

Decent race, just getting held up into the circle in a few places and losing time because of it. Otherwise pretty good.

Hip now seems to be not hurting, but restricting my movement a little. Achilles was fine.

Run 25:00 [2] 4.6 km (5:26 / km)
shoes: VJ Bold 2016

Warm up /down 18:40 [2] 1.3 km (14:22 / km)
shoes: VJ Bold 2016

Thursday Sep 13, 2018 #

5 PM

O - Training 33:19 [2] *** 3.0 km (11:06 / km)
ahr:114 max:146 9c slept:7.5 weight:72.3kg shoes: VJ Bold 2016

Discovering the forests of Sørlandet. They are Norwegian.

Wednesday Sep 12, 2018 #

Note
rhr:9 slept:8.0 weight:72.3kg (rest day)

Achilles now starting to behave. Hip now complaining

Tuesday Sep 11, 2018 #

Note
rhr:3 slept:8.5 weight:72kg

Waffles burnt off

6 PM

O - Training 54:22 *** 6.9 km (7:53 / km)
ahr:159 max:173 18c shoes: VJ Sarva 2017

Run 11:27 [2] 1.9 km (6:02 / km)
shoes: VJ Sarva 2017

Monday Sep 10, 2018 #

Note
rhr:7 slept:9.0 weight:73.4kg

All waffles

6 PM

Run 1:09:00 [2] 11.0 km (6:16 / km)
shoes: AG2B

Easy with Shallot and Alan.

Alan pointed out a new nudist gathering/spawning point that I was unaware of. I guess I will have forgotten about it by the time the next summer comes around.

Therese Johaug was also spotted on the run. Not at any of the nudist locations though.

C • Was she 3

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