Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Feb 5, 2017:

activity

time

miles

Run

4:58:12

34.3

(8:42)

55.2

(5:24)

O - Training

3:40:50

16.34

(13:31)

26.3

(8:24)

59c

Cycling

1:30:00

Gym

1:25:00

Ski - Classic

1:19:38

Specific Drills

23:00

0.37

(1:01:41)

0.6

(38:20)

Warm up /down

5:00

0.12

(40:14)

0.2

(25:00)

Total

13:21:40

51.14

82.3

59c

averages - sleep:8.4 rhr:49 weight:70.9kg

2:52

0:00

» now

Sunday Feb 5, 2017 #

Note
rhr:40 slept:8.75 weight:70.9kg

10 AM

Run 2:04:49 [2] 21.1 km (5:55 / km)
ahr:132 max:151 shoes: O-Roc

Long group run in the new snow

Saturday Feb 4, 2017 #

Note
rhr:66 slept:8.5 weight:70.9kg

10 AM

O - Training 58:08 7.8 km (7:27 / km)
ahr:153 max:177 14c shoes: VJ Bold 2016

Middle distance training, fast to start with, then a big mistake (new 2017 PB). Some decent bits of orienteering in general though

Run 11:27 [2] 2.1 km (5:27 / km)
shoes: VJ Bold 2016

Warm up /down 5:00 [2] 0.2 km (25:00 / km)

2 PM

O - Training 1:26:43 [2] 10.3 km (8:25 / km)
ahr:140 max:159 18c shoes: VJ Supra 2015

Gaffled small group steady training. Bit heavier terrain, tired by the end

Run 11:07 [2] 1.8 km (6:11 / km)
shoes: VJ Supra 2015

Friday Feb 3, 2017 #

Note
rhr:43 slept:8.5 weight:70.9kg

11 AM

Gym 50:00 [1]

Ankles
Prison squats
SL squats
4x8x80 hips
1x3x40 clean
2x8x70 deadlift
Foam bugs

6 PM

Ski - Classic 1:19:38
ahr:143 max:170 shoes: Fischer Twin Skin

Skiing at Holmenkollen

Thursday Feb 2, 2017 #

Note
rhr:54 slept:8.5 weight:70.9kg

10 AM

Run 35:32 [2] 7.5 km (4:44 / km)
ahr:130 max:145 shoes: AG1B

Ice everywhere

4 PM

Run 38:31 [2] 7.2 km (5:21 / km)
ahr:131 max:157 shoes: AG1B

Wednesday Feb 1, 2017 #

Note
rhr:50 slept:8.5 weight:71kg

Guessing weight as forgot to take it before eating etc.

9 AM

O - Training 1:15:59 [2] 8.2 km (9:16 / km)
ahr:132 max:158 27c shoes: VJ Supra 2015

A variation on relocation training first, then some stuff on my own. Biggest mistake of the year so far on one control.

Run 10:01 [2] 1.6 km (6:16 / km)
shoes: VJ Supra 2015

4 PM

Cycling 45:00 [2]

Gym 10:00 [1]

Foam dead bugs
Glute bridge
Back raise
Adductors

Tuesday Jan 31, 2017 #

Note
rhr:38 slept:7.5 weight:71.4kg

11 AM

Gym 25:00 [1]

Terrible athlete today. Only remembered one shoe and forgot my shorts. Ended up training in my short cycling shorts and socks, luckily the gym was A: pretty deserted B: has seen worse
1x8x60 3x8x80 hips
Foam dead bugs
Back
Ankles
Calves

6 PM

Run 1:06:45 [2] 13.9 km (4:48 / km)
ahr:122 max:155 shoes: Mizuno Wave Sayonara 2 White

Easy run with the boys on ring 3

Specific Drills 23:00 [1] 0.6 km (38:20 / km)
shoes: Mizuno Wave Sayonara 2 White

Stairs with Nydalen and then some running drills

Monday Jan 30, 2017 #

Note
rhr:52 slept:8.75 weight:70.5kg

New method for monitoring HR

4 PM

Cycling 45:00 [2]

Escaping the ice and having a bit of an easier day, which may or may not turn into an easier week

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