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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Run24 18:30:35 127.26(8:44) 204.8(5:25)
  Cycling5 4:50:00
  O - Training4 3:44:59 17.58(12:48) 28.3(7:57)76c
  Gym3 2:05:00
  Terrain Running1 1:48:47 9.38(11:36) 15.1(7:12)
  Specific Drills4 1:16:30 2.11(36:13) 3.4(22:30)
  O - Sprint Training1 31:00 3.91(7:55) 6.3(4:55)16c
  Warm up /down2 12:30 0.43(28:44) 0.7(17:51)
  Total34 32:59:21 160.69 258.692c
averages - sleep:8.2 rhr:41 weight:73.4kg

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Wednesday Feb 28, 2018 #

Note
rhr:46 slept:8.0 weight:72.7kg

4 PM

Cycling 1:20:00 [2]

Last ever day at this gym as it is unfortunately closing. It has been emotional.
QI and some comedy/NFL/NHL

Tuesday Feb 27, 2018 #

8 AM

Run 27:45 [2] 5.7 km (4:52 / km)
ahr:127 max:136 rhr:38 slept:8.5 weight:73.2kg shoes: AG1B

Into work, only -10. Disappointed
5 PM

Run 1:31:21 intensity: (41:26 @2) + (49:55 @4) 19.9 km (4:35 / km)
ahr:161 max:176 shoes: AG1B

22xBislett 30s rest
Hitting between 1.43-1.46 (3.08-3.14) so in the T zone

Specific Drills 18:30 [1] 1.0 km (18:30 / km)
shoes: AG1B

Monday Feb 26, 2018 #

10 AM

Cycling 45:00 [2]
rhr:40 slept:9.25 weight:72.7kg

Slow morning
6 PM

Run 1:06:20 [2] 12.6 km (5:16 / km)
ahr:115 max:150 shoes: Mizuno Wave S (Lumo Green)

It is cold. 2xSognsvann

Sunday Feb 25, 2018 #

10 AM

O - Training 1:33:41 intensity: (1:13:37 @2) + (20:04 @3) *** 11.8 km (7:56 / km)
ahr:132 max:161 38c slept:7.0 weight:74.2kg shoes: VJ Sarva 2017

Nipping around finding features in slightly snowy Fredrikstad

Run 10:00 [2] 1.9 km (5:16 / km)
shoes: VJ Sarva 2017

2 PM

O - Training 48:51 [3] *** 5.9 km (8:17 / km)
ahr:145 max:158 11c shoes: VJ Sarva 2017

Easy/fairly easy mass start with forking

Run 13:17 [2] 2.2 km (6:02 / km)
shoes: VJ Sarva 2017

Saturday Feb 24, 2018 #

9 AM

Run 1:42:11 [2] 14.9 km (6:51 / km)
ahr:137 max:151 slept:8.75 weight:74.2kg shoes: O-Roc

Snowy paths, mostly ski tracks though.

Friday Feb 23, 2018 #

Note
slept:8.75 weight:73.4kg (rest day)

Thursday Feb 22, 2018 #

Note
slept:8.5 weight:73.4kg

6 PM

Terrain Running 1:48:47 intensity: (29:23 @2) + (1:19:24 @4) 15.1 km (7:12 / km)
ahr:146 max:177 shoes: VJ Sarva 2017

Terrain reps, heavy conditions today.
8.35,19,04,7.56,53,51,43,42 off 2 minutes

Wednesday Feb 21, 2018 #

9 AM

Run 39:52 [2] 8.5 km (4:41 / km)
ahr:137 max:157 slept:8.5 shoes: Mizuno Wave S (Lumo Green)

To work. East side of town, bit lost
5 PM

Run 50:38 [2] 9.6 km (5:16 / km)
ahr:131 max:150 shoes: Mizuno Wave S (Lumo Green)

Slow home from work. Back to ring 3 after my sense of direction failed me

Tuesday Feb 20, 2018 #

5 PM

Run 1:19:48 intensity: (43:30 @2) + (36:18 @5) 15.8 km (5:03 / km)
ahr:163 max:187 slept:8.5 weight:73.4kg shoes: AG1B

Bislett k reps 8 off 90
Bit sleepy this morning, probably should have bailed on training yesterday. So skipped morning jog, but felt better at work so went for a session anyway.
05,04,00,00,00,00,59,59
Felt good

Specific Drills 20:00 [1] 1.0 km (20:00 / km)
ahr:106 max:152 shoes: AG1B

Monday Feb 19, 2018 #

10 AM

Cycling 1:00:00 [2]
slept:7.5 weight:73.4kg

Last week tonight, and cats countdown
5 PM

Gym 45:00 [1]

Ankles
3x10x70 back onto box
Calves
Hamstrings
Glutes
Core

Sunday Feb 18, 2018 #

8 AM

Run 30:26 [2] 4.7 km (6:29 / km)
ahr:127 max:149 slept:7.0 weight:73.4kg shoes: O-Roc

Fresh snow overnight so I was concentrating on the ground looking for signs that other people had been out and about. One pair of footprints, and then some old ski tracks, and then suddenly "oh those look like elk tracks", look up, arse of a big elk right in front of me.
C • elk 1
3 PM

O - Sprint Training 31:00 [4] *** 6.3 km (4:55 / km)
max:175 16c shoes: J7B

Snowy sprint training

Run 37:00 [2] 5.1 km (7:15 / km)
shoes: J7B

Too and from Ekeberg up what might be the steepest hill in Oslo, and probably new destination for power hills

Warm up /down 8:00 [1] 0.4 km (20:00 / km)
shoes: J7B

Saturday Feb 17, 2018 #

Note
slept:8.0 weight:72.4kg

Friday Feb 16, 2018 #

9 AM

Cycling 1:00:00 [2]
slept:8.25 weight:73.5kg

More snow overnight so resting from dobs for a day
5 PM

Gym 45:00 [1]

Ankles
4x8x80 dead
2x8x40 front technique
Chops X 4 X 10
Calves
Core

Thursday Feb 15, 2018 #

8 AM

Run 23:17 [2] 4.0 km (5:49 / km)
ahr:136 max:154 slept:8.5 weight:73.5kg shoes: O-Roc

6 PM

Run 1:14:10 intensity: (24:47 @2) + (29:53 @4) + (19:30 @5) 14.2 km (5:13 / km)
ahr:141 max:185 shoes: VJ Sarva 2017

4x4min [75s] hills, then 3xEkeberg loops with 2 hills per loop, last one at max. 6.30[3]

Warm up /down 4:30 [1] 0.3 km (15:00 / km)
shoes: VJ Sarva 2017

Wednesday Feb 14, 2018 #

Note
slept:7.0 weight:73.6kg

6 PM

Run 1:27:38 [2] 11.7 km (7:29 / km)
ahr:146 max:169 shoes: O-Roc

Snow paths with Alan, then we tried to make our own path/cut between the trodden down paths. Not the best decision we have ever made. Eventually ended up back on the same path and then ran home
C • weight loss 3

Tuesday Feb 13, 2018 #

8 AM

Run 27:52 [2] 5.8 km (4:48 / km)
ahr:134 max:155 slept:9.0 weight:75.2kg shoes: AG1B

Who needs the training effect of a heavy bag when you have broken the 75kg barrier?
C • 75 1
5 PM

Run 1:10:23 intensity: (28:23 @2) + (22:00 @4) + (20:00 @5) 15.5 km (4:32 / km)
ahr:168 max:184 shoes: AG1B

20x400 in Bislett
10 at T, 10 at I

Specific Drills 28:00 [1] 1.0 km (28:00 / km)
shoes: AG1B

Monday Feb 12, 2018 #

9 AM

Cycling 45:00 [2]
slept:8.25 weight:73.1kg

HIGNFY
5 PM

Gym 35:00 [1]

Calves
Hamstrings
Glutes
4x5x80 back
Core
100 push ups

Sunday Feb 11, 2018 #

8 AM

Run 26:09 [2] 3.9 km (6:42 / km)
ahr:130 max:163 slept:9.0 weight:73.1kg shoes: O-Roc

Pre breakfast, post Olympic Skiing
5 PM

Run 45:19 [2] 9.5 km (4:46 / km)
ahr:148 max:167 shoes: Mizuno Wave Sayonara 2 White

Munching asphalt on ring 3. HR needs new battery?

Saturday Feb 10, 2018 #

10 AM

O - Training 49:21 intensity: (21:23 @3) + (27:58 @4) *** 7.6 km (6:30 / km)
ahr:169 max:184 21c slept:8.5 weight:73.8kg shoes: VJ Sarva 2017

First orienteering in Norway since December, down in Fredrikstad in the chase for snow free terrain. Mass start middle distance, feeling good but not great healthwise but managed to hang on for the first bit, then I missed which gave me an excuse to check the HR and decided on cutting the intensity after that. Trying to be slightly sensible.

Run 25:00 [2] 4.2 km (5:57 / km)
shoes: VJ Sarva 2017

2 PM

O - Training 33:06 intensity: (10:00 @1) + (23:06 @2) *** 3.0 km (11:02 / km)
ahr:117 max:154 6c

Friday Feb 9, 2018 #

5 PM

Run 42:18 [2] 8.6 km (4:55 / km)
ahr:132 max:151 slept:8.0 weight:73.8kg shoes: Mizuno Wave S 2 (Blue Green)

Getting going again ft. Jon

Monday Feb 5, 2018 #

Note
weight:72.8kg

Sunday Feb 4, 2018 #

Run 28:45 [2] 4.8 km (5:59 / km)
ahr:116 max:136 shoes: O-Roc

Health test. Healthy?

Saturday Feb 3, 2018 #

Note
slept:8.0 weight:72.7kg

Thursday Feb 1, 2018 #

8 AM

Run 29:20 [2] 5.8 km (5:03 / km)
ahr:128 max:160

Down to the office
5 PM

Run 37:45 [4] 8.8 km (4:17 / km)
ahr:161 max:184

laps at T with 45s pause

Run 20:00 [2] 3.3 km (6:04 / km)

Specific Drills 10:00 [1] 0.4 km (25:00 / km)

6 PM

Run 24:01 [2] 3.8 km (6:19 / km)

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