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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 21, 2019:

activity # timemileskm+m
  O - Night4 3:40:55 21.13(10:27) 34.0(6:30)81c
  Cycling4 3:30:00
  Run6 3:15:30 20.07(9:44) 32.3(6:03)
  Gym2 1:30:00
  O - Training1 52:43 3.98(13:15) 6.4(8:14)15c
  Warm up /down3 38:05 1.43(26:39) 2.3(16:33)
  Total12 13:27:13 46.6 75.096c

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MoTuWeThFrSaSu

Sunday Apr 21, 2019 #

11 AM

Cycling 1:00:00 [2]

9 PM

O - Night 56:45 intensity: (3:45 @2) + (3:46 @3) + (49:14 @4) 9.0 km (6:18 / km)
ahr:163 max:178 15c shoes: NVii F1(1)

2 Intervals on Stensrud.
Was good today(night)

Run 10:19 [2] 1.8 km (5:44 / km)

Warm up /down 11:43 [1] 0.6 km (19:32 / km)

Saturday Apr 20, 2019 #

11 AM

Run 2:08:33 [2] 21.1 km (6:06 / km)
ahr:134 max:149 shoes: AG1B

Slow distance. Mostly good, but some clumps of snow to avoid in places, especially up near Ullevålseter.

Friday Apr 19, 2019 #

11 AM

Cycling 1:00:00 [2]

9 PM

O - Night 48:22 intensity: (14:11 @2) + (34:11 @4) *** 7.3 km (6:38 / km)
ahr:164 max:174 20c shoes: J7B

Night O Smerta
Individual this time which is always nice. Shaky to start with then actually finding some joy and controls.

Run 14:06 [2] 2.6 km (5:25 / km)

Warm up /down 11:22 [1] 1.0 km (11:22 / km)

Thursday Apr 18, 2019 #

12 PM

Cycling 1:00:00 [2]

6 PM

Gym 1:00:00 [1]

Ankles
SB
5x8x70 back
4x6x60 split
Back
Calves
Core

Wednesday Apr 17, 2019 #

8 AM

Cycling 30:00 [2]

9 PM

O - Night 55:58 intensity: (15:58 @4) + (40:00 @5) *** 10.0 km (5:36 / km)
ahr:171 max:195 16c shoes: NVii F1(1)

Krets night O (tio test)
Good for the first section then began to struggle a bit physically and ended up not being able to catch up the leaders after some forking. Took a nice fall on the path to 12 which also knocked my motivation a bit. 2 minutes behind in the end so still decent.

Run 24:00 [2] 4.3 km (5:35 / km)
shoes: S1

Jogging

Warm up /down 15:00 [1] 0.7 km (21:26 / km)

Tuesday Apr 16, 2019 #

5 PM

O - Training 52:43 [2] *** 6.4 km (8:14 / km)
ahr:138 max:155 15c

Trying to balance how much night O I am doing at the moment, lovely to throw some day in with the evening sunshine.

Run 7:25 [2] 1.0 km (7:25 / km)

Boatloads of snow still on this bit

Monday Apr 15, 2019 #

9 AM

Gym 30:00 [1]

Machine day to attempt to work on my imbalances
9 PM

O - Night 59:50 [2] *** 7.7 km (7:46 / km)
ahr:138 max:151 30c

Night O loops.
Good skills on show, no snow either.

Run 11:07 [2] 1.5 km (7:25 / km)

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