Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jan 22, 2017:

activity

time

miles

Run

6:59:49

48.13

(8:43)

77.46

(5:25)

O - Training

3:37:57

14.23

(15:19)

22.9

(9:31)

119c

Gym

1:10:00

Cycling

45:00

Total

12:32:46

62.36

100.36

119c

averages - sleep:8.3 rhr:41 weight:71.1kg

2:18

0:00

» now

Sunday Jan 22, 2017 #

Note
rhr:46 slept:8.5 weight:71.5kg

10 AM

O - Training 1:33:16 [2] 10.9 km (8:33 / km)
ahr:139 max:159 100c shoes: O-Roc

100 controls

Run 33:10 [2] 6.35 km (5:13 / km)
ahr:127 max:139 shoes: O-Roc

Saturday Jan 21, 2017 #

Note
rhr:42 slept:8.5 weight:71.4kg

Waffles

11 AM

Run 47:12 [2] 9.0 km (5:15 / km)
ahr:126 max:148 shoes: O-Roc

Out to the corridor, and back once I bailed.

O - Training 47:41 [2] 4.6 km (10:22 / km)
ahr:129 max:154 2c shoes: O-Roc

Corridor on Sognsvann, 35m and then 25m, bailed on the 35m contour only (not realising the forms lines were also taken off)

Friday Jan 20, 2017 #

Note
rhr:40 slept:8.0 weight:70.9kg

9 AM

Run 1:00:12 [2] 10.6 km (5:41 / km)
ahr:130 max:152 shoes: Icebug Spirit II

Morning saunter

4 PM

Gym 40:00 [1]

3x8x47.5 front
3x8x67.5 back
3x8x20 SL calves

5 PM

Run 38:12 [2] 7.0 km (5:27 / km)
ahr:136 max:160 shoes: Mizuno Wave S 2 (Blue Green)

Home from work. Not too slippy.

Thursday Jan 19, 2017 #

Note
rhr:40 slept:8.0 weight:71.3kg

Bit of weight consistency

8 AM

Run 1:20:32 [2] 14.1 km (5:43 / km)
ahr:135 max:163 shoes: VJ Bold 2016

Beautiful morning to be out. Still lots of ice, dobs a good choice

Wednesday Jan 18, 2017 #

Note
rhr:40 slept:8.0 weight:71.3kg

8 AM

O - Training 1:17:00 [2] 7.4 km (10:24 / km)
ahr:129 max:156 17c shoes: O-Roc

O morgen
Corridors and compass, good orienteering today.

Run 7:00 [2] 0.9 km (7:47 / km)
shoes: O-Roc

4 PM

Cycling 45:00 [2]

Tuesday Jan 17, 2017 #

Note
rhr:40 slept:8.5 weight:71.3kg

8 AM

Run 33:13 [2] 5.85 km (5:41 / km)
ahr:122 max:141 shoes: Mizuno Wave S (Blue 2 Bays)

Nice dusting of snow on the ground to ensure that I couldn't see where the ice patches were.

2 PM

Gym 30:00 [1]

3x8x20 SL calves
2x8x60 1x8x65 hips
3x8x60 deadlift
Smash and grab day

6 PM

Run 1:00:12 [2] 12.0 km (5:01 / km)
ahr:125 max:153 shoes: O-Roc

Easy out to Hammaren

Monday Jan 16, 2017 #

Note
rhr:42 slept:8.5 weight:70.2kg

6 PM

Run 1:00:06 [2] 11.66 km (5:09 / km)
ahr:119 max:154 shoes: AG1B

Cold today, felt a bit rough but much better once started. Bit icy out, but mostly found decent places to run

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