Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Jun 30, 2020:

activity

time

miles

Run

34:07:56

219.22

(9:21)

352.8

(5:48)

O - Training

9:58:04

53.69

(11:08)

86.4

(6:55)

194c

Warm up /down

53:44

2.3

(23:22)

3.7

(14:31)

Core Stability

50:00

Total

45:49:44

275.21

442.9

194c

averages - weight:73.1kg

3:36

0:00

» now

Tuesday Jun 30, 2020 #

6 PM

Run 46:57 [2] 8.7 km (5:24 / km)
shoes: NVii F2 (1)

To and from the start/finish

O - Training 33:18 [3] *** 5.0 km (6:40 / km)
14c shoes: NVii F2 (1)

Magnus Dewett visiting so had to take him out to see some beautiful Norwegian forest after he has been stuck running round in circles for the last couple of years.

I ran a bit faster than I probably might have done normally but it was really nice to feel that my orienteering was working well, possibly a result of being on familiar terrain again, possibly learning a bit from the work in Tunhovd.

Monday Jun 29, 2020 #

6 PM

Run 42:13 [2] 9.1 km (4:38 / km)
shoes: SauKN

Nice to get out on some gravel after the last few days in the forest. Legs not totally normal but better after a while. Right ankle a bit sore after kicking rocks over the weekend

Sunday Jun 28, 2020 #

10 AM

O - Training 59:20 *** 9.5 km (6:15 / km)
19c shoes: Nvii F1(b1)

4 O intervals with the crew. Again a day where I was not quite on it all the same, although only 2 really silly mistakes

Run 19:38 [2] 3.2 km (6:08 / km)
shoes: Nvii F1(b1)

Warm up /down 12:00 [2] 1.3 km (9:14 / km)
shoes: Nvii F1(b1)

Saturday Jun 27, 2020 #

9 AM

O - Training 1:58:02 [2] *** 15.8 km (7:28 / km)
23c shoes: Nvii F1(t1)

Long distance, mostly good apart from a nice total loss of ideas at the end of a long leg

5 PM

O - Training 53:22 [2] *** 7.1 km (7:31 / km)
24c shoes: Nvii F1(t1)

Control pick. Eskil shadowing

Friday Jun 26, 2020 #

9 AM

O - Training 1:03:01 [2] *** 8.5 km (7:25 / km)
26c shoes: Nvii F1(t1)

Easy session up in Tunhovd - white moss forest, pretty open but with quite a lot of rock underfoot so it isn't always as fast as it looks

5 PM

O - Training 1:01:33 *** 8.7 km (7:04 / km)
16c shoes: Nvii F1(b1)

Relay training. 2 loops.
Good at the start then made a real proper mess of a control. Better at the start of the second then again lost control going down the slopes. Better at the end once again but tired.

Run 15:45 [2] 2.8 km (5:38 / km)
shoes: Nvii F1(b1)

Warm up /down 9:57 [1] 0.6 km (16:35 / km)
shoes: Nvii F1(b1)

Thursday Jun 25, 2020 #

4 PM

O - Training 1:19:16 [2] ** 11.6 km (6:50 / km)
22c shoes: Nvii F1(t1)

Easy training, bit of post work/car travel vibes but the body cheered up after around 10 minutes

Wednesday Jun 24, 2020 #

8 AM

Run 30:58 [2] 5.6 km (5:32 / km)
shoes: SauIT

Morning outing

5 PM

Run 46:47 [2] 8.0 km (5:51 / km)
shoes: S1

Easy on the south side

Tuesday Jun 23, 2020 #

8 AM

Run 23:19 [2] 4.1 km (5:41 / km)
shoes: SauIT

5 PM

Run 1:34:47 17.9 km (5:18 / km)
shoes: SauKN

BSK Hill intervals from Ullevål up to Frønsvollen
Felt reasonably decent

Warm up /down 6:42 [1] 0.5 km (13:24 / km)
shoes: SauKN

Monday Jun 22, 2020 #

8 AM

Run 31:04 [2] 5.4 km (5:45 / km)
shoes: AsN LDN

Narrowly avoided dislocating my shoulder falling down some rocks. Rain causing oh so many problems

7 PM

Run 47:16 [2] 7.9 km (5:59 / km)
shoes: S1

Late escape. Less slippery but still a bit sketchy. Survived without any more damage

Sunday Jun 21, 2020 #

11 AM

Run 2:33:23 [2] 24.0 km (6:23 / km)
shoes: SauKN

Long run. Some wind and a bit of rain, but a good slow day

Saturday Jun 20, 2020 #

7 PM

Run 42:39 [2] 7.1 km (6:00 / km)
shoes: AsN LDN

Friday Jun 19, 2020 #

8 AM

Run 32:24 [2] 5.8 km (5:35 / km)
shoes: AsN LDN

5 PM

Run 47:56 [2] 7.7 km (6:14 / km)
shoes: SauKN

Thursday Jun 18, 2020 #

8 AM

Run 59:37 [2] 9.8 km (6:05 / km)
shoes: S1

Morning loop, nice to be out before getting totally cooked

Wednesday Jun 17, 2020 #

8 AM

Run 23:02 [2] 4.2 km (5:29 / km)
shoes: AH33 (Black)

6 PM

Run 30:04 [2] 5.9 km (5:06 / km)
shoes: SauIT

Run 59:20 9.0 km (6:36 / km)
shoes: Nvii TerraTT

3 laps of the Oslo sti cup at threshold, quite a lot of climb and then descent on technical trails so not really sure I was ever at a constant HR. I wasn't particularly motivated beforehand and I'm not sure if I was actually moving particularly quickly but it was good to get it done

Tuesday Jun 16, 2020 #

8 AM

Run 1:14:44 [2] 12.7 km (5:53 / km)
weight:73.2kg shoes: AH33 (Black)

Morning loop to the other side of the lake.

Monday Jun 15, 2020 #

11 AM

Run 1:34:28 21.1 km (4:29 / km)
shoes: AsN LDN

Lunch escape

6 PM

Core Stability 30:00 [1]

Sunday Jun 14, 2020 #

11 AM

O - Training 43:35 [5] *** 7.8 km (5:35 / km)
20c shoes: Nvii F1(b1)

Oslo Jukola
Last leg and a win for Bækkelaget

C • OJ 3

Run 24:26 [2] 3.9 km (6:16 / km)
shoes: AG2B

Run 26:41 [2] 3.9 km (6:51 / km)

Warm up /down 16:00 [1] 0.5 km (32:00 / km)

Saturday Jun 13, 2020 #

10 AM

Run 47:38 [2] 7.7 km (6:11 / km)
weight:73.6kg shoes: AH33 (Black)

5 PM

Run 30:23 [2] 5.8 km (5:14 / km)
shoes: SauKN

Friday Jun 12, 2020 #

9 AM

Run 30:43 [2] 5.8 km (5:18 / km)
weight:72.5kg shoes: Mizuno Wave S (Blue 2 Bays)

Morning

5 PM

Run 1:07:42 [2] 10.3 km (6:34 / km)
shoes: Nvii TerraTT

With ØKØ and Nic around the trails

Thursday Jun 11, 2020 #

8 AM

Run 23:01 [2] 4.1 km (5:37 / km)
shoes: AH33 (Black)

Morning jog

6 PM

O - Training 41:58 *** 5.2 km (8:04 / km)
13c shoes: Nvii F1(b1)

Good on the first interval, ok on the second. Destroyed on the last

Run 34:00 [2] 5.3 km (6:25 / km)
shoes: Nvii F1(b1)

Made the "mistake" of going to the office today, which resulted it quite a busy and stressful day. Felt pretty heavy starting off running but I guess I gradually eased into it.

Wednesday Jun 10, 2020 #

4 PM

Run 1:21:46 [2] 12.9 km (6:20 / km)
shoes: S1

So after a full day helping people fix stuff I was really looking forward to a nice relaxing run only to end up helping people who needed directions out in the forest, including one certain individual who was following his phone and had managed to walk 1km on the wrong side of a lake.

Tuesday Jun 9, 2020 #

8 AM

Run 31:45 [2] 5.5 km (5:46 / km)
shoes: AsN LDN

6 PM

Run 44:41 [2] 8.0 km (5:35 / km)
shoes: SauKN

Actually went in to the office today and so talked to some humans who don't love orienteering (or don't yet know that they love orienteering)

Monday Jun 8, 2020 #

9 AM

Run 29:38 [2] 5.3 km (5:35 / km)
shoes: SauIR

6 PM

Run 46:46 [2] 8.4 km (5:34 / km)
shoes: AsN LDN

Got a bit later than planned

Sunday Jun 7, 2020 #

Note
(rest day)

Pulling rest day forward to try and actually look after myself

Saturday Jun 6, 2020 #

10 AM

Run 1:02:33 [2] 10.9 km (5:44 / km)
shoes: AH33 (Black)

Friday Jun 5, 2020 #

10 AM

Run 22:47 [2] 4.0 km (5:42 / km)
shoes: SauIT

6 PM

Run 45:42 [2] 9.9 km (4:37 / km)
shoes: AsN LDN

With Henry so on some nice gravel while looking at the lovely forest. My first run in a while under 5m/km.

Thursday Jun 4, 2020 #

9 AM

Run 30:05 [2] 5.5 km (5:28 / km)
shoes: AsN LDN

Managed to sneak out before the rain

5 PM

Run 50:01 [2] 8.5 km (5:53 / km)
shoes: S1

Beautiful sunshine
Good training day with rain in the middle of the day while I was working. Not quite as good a day at work as I managed to spend the afternoon attempting to fix something that wasn't actually broken. Luckily lots of learning was generated.

Core Stability 20:00 [1]

Wednesday Jun 3, 2020 #

11 AM

Run 22:17 [2] 4.4 km (5:04 / km)
shoes: SauIT

Lunch jog

6 PM

O - Training 44:39 [4] *** 7.2 km (6:12 / km)
17c shoes: Nvii F1(b1)

Krets one man relay training. Back on the slopes of Nordmarka again and was luckily much better than at the weekend. Finally missed one and lost the group but ran reasonably well after that on my own.

Run 30:16 [2] 4.1 km (7:23 / km)
shoes: Nvii F1(b1)

Warm up /down 9:05 [1] 0.8 km (11:21 / km)
shoes: Nvii F1(b1)

Tuesday Jun 2, 2020 #

11 AM

Run 31:48 [2] 5.5 km (5:47 / km)
shoes: AsN LDN

Lunch jog

Monday Jun 1, 2020 #

10 AM

Run 3:36:56 [2] 33.1 km (6:33 / km)
shoes: SauKN

Flyktningeruta from Enebakk to Skullerud.
Warm day

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