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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Dec 16, 2018:

activity # timemileskm+m
  Run6 5:52:04 47.35(7:26) 76.2(4:37)
  Ski - Classic3 5:33:18
  Gym1 35:00
  Specific Drills1 12:47 0.31(41:09) 0.5(25:34)
  Warm up /down1 7:00 0.31(22:32) 0.5(14:00)
  Total10 12:20:09 47.97 77.2
averages - sleep:8.8 weight:73.8kg

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MoTuWeThFrSaSu

Sunday Dec 16, 2018 #

10 AM

Ski - Classic 1:42:45 intensity: (1:00:00 @2) + (42:45 @3)
ahr:133 max:159 shoes: Madshus

Fresh snow and no tracks, hard work today,
Also mega DOMS.

Saturday Dec 15, 2018 #

9 AM

Ski - Classic 2:13:03 [2]
ahr:137 max:165 shoes: Madshus

1st ski session
3 PM

Ski - Classic 1:37:30 [3]
ahr:138 max:168 shoes: Madshus

19k
2nd ski

Thursday Dec 13, 2018 #

8 AM

Run 26:19 [2] 5.7 km (4:37 / km)
ahr:131 max:135 weight:74.4kg shoes: Mizuno Wave S (Lumo Green)

To work

Run 57:00 intensity: (21:00 @2) + (6:00 @3) + (30:00 @4) 13.0 km (4:23 / km)
ahr:168 max:174 shoes: Mizuno Wave S (Lumo Green)

Up Tryvann

Wednesday Dec 12, 2018 #

8 AM

Run 26:24 [2] 5.7 km (4:38 / km)
ahr:123 max:136 slept:9.0 weight:73.8kg shoes: S1

Into work
4 PM

Run 1:09:08 [2] 13.6 km (5:05 / km)
ahr:127 max:143 shoes: S1

I imagine that most people who arrange to meet up in obscure badly lit places are after drugs; I was only looking to meet Alan. Not too much of a struggle on the way home, the hill feels flatter from the West.
C • Who needs drugs?! 2

Tuesday Dec 11, 2018 #

8 AM

Run 25:57 [2] 5.7 km (4:33 / km)
ahr:124 max:142 shoes: AG2B

To work
5 PM

Run 1:22:19 intensity: (44:44 @2) + (37:35 @4) 18.9 km (4:21 / km)
ahr:167 max:178 shoes: AG2B

Bislett lactate shuttles
20 laps 300 on 246 float
A couple getting into it then went well, a bit too varied on the pace to be fully satisfied but feeling good.

Specific Drills 12:47 [1] 0.5 km (25:34 / km)
shoes: AG2B

Warm up /down 7:00 [2] 0.5 km (14:00 / km)
shoes: AG2B

Monday Dec 10, 2018 #

8 AM

Gym 35:00 [1]
slept:8.5 weight:73.3kg

Ankles
SB SL
Goblins 20 hold
3x8x70
SL calves 3x8x20
5 PM

Run 1:04:57 [2] 13.6 km (4:47 / km)
ahr:127 max:146 shoes: S1

Motto of today's run, the pavement isn't always less icy on the other side.

Ring 3, ring 2, ring 3.

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