Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 1 days ending Aug 16, 2018:

activity

time

miles

Run

49:40

5.97

(8:20)

9.6

(5:10)

O - Training

45:32

6.21

(7:20)

10.0

(4:33)

10c

Warm up /down

25:00

1.24

(20:07)

2.0

(12:30)

Total

2:00:12

13.42

(8:57)

21.6

(5:34)

10c

averages - sleep:8.8 rhr:9 weight:70.6kg

2:00

0:00

» now

Thursday Aug 16, 2018 #

8 AM

Run 24:40 [2] 5.0 km (4:56 / km)
ahr:134 max:151 rhr:9 slept:8.75 weight:70.6kg shoes: S1

Morning jog. Glute doms

6 PM

O - Training 45:32 *** 10.0 km (4:33 / km)
ahr:164 max:181 10c shoes: VJ Sarva 2018

O intervals Grønmo Standard Style - last short, 2nd murder, 1st bonus C Østmark C.

Splits:
9.16/22/8.28 [5] - 3.50? - 2.25(control) - 3.20?
17.17 [5] - 4.03? - (4.45 to murder)
10.15 (short)

Run 25:00 [2] 4.6 km (5:26 / km)
shoes: VJ Sarva 2018

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

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