Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Nov 30, 2020:

activity

time

miles

Run

32:36:49

208.66

(9:23)

335.8

(5:50)

Run(a)

10:59:58

87.69

(7:32)

141.12

(4:41)

O - Night

4:38:47

22.12

(12:36)

35.6

(7:50)

71c

O - Training

2:56:49

14.66

(12:03)

23.6

(7:30)

50c

Core Stability

2:16:00

Warm up /down

33:32

1.43

(23:28)

2.3

(14:35)

Total

54:01:55

334.56

538.42

121c

averages - weight:72.7kg

2:59

0:00

» now

Monday Nov 30, 2020 #

11 AM

Run 21:46 [2] 4.0 km (5:27 / km)
shoes: SauIR

Morning run - paths.

5 PM

Run(a) 51:59 [2] 10.4 km (5:00 / km)
shoes: AsN LDN

Round Nøkkelvann. Not quite freezing rain, so that is a bonus.

C • Lovely lake 1

6 PM

Core Stability 29:00 [1]

Sunday Nov 29, 2020 #

10 AM

Run 2:53:23 [2] 29.9 km (5:48 / km)
weight:72.9kg shoes: SauKN

Vangen and back, solo. Heavy frost but not much ice.

Saturday Nov 28, 2020 #

9 AM

Run 1:22:29 [2] 13.6 km (6:04 / km)
weight:73.9kg shoes: SauIT

Morning around Lutvann, very nice.
Leg felt better this morning I think.

6 PM

Run(a) 33:30 [2] 6.8 km (4:56 / km)
shoes: SauKN11t

Bit of an evening jog

Friday Nov 27, 2020 #

11 AM

Run 35:20 [2] 6.3 km (5:37 / km)
weight:72.9kg shoes: AG2B

Sneaking out at lunch again

6 PM

Run 47:50 [2] 7.9 km (6:03 / km)
shoes: SauKN

Evening trails.

Thursday Nov 26, 2020 #

11 AM

Run(a) 21:16 [2] 4.91 km (4:20 / km)
weight:72.8kg shoes: AsN LDN

Ice appearing gradually

6 PM

O - Night 1:16:37 *** 10.3 km (7:26 / km)
11c shoes: Nvii F1(b1)

Sandbakken night. Tough as expected. First proper cold training. Not great execution or long route choices, but better on the shorter legs.

Run 9:00 [2] 1.8 km (5:00 / km)
shoes: Nvii F1(b1)

Wednesday Nov 25, 2020 #

5 PM

Run 1:28:11 [2] 13.9 km (6:21 / km)
weight:72.7kg shoes: AG2B

Tuesday Nov 24, 2020 #

10 AM

Run(a) 21:49 [2] 5.0 km (4:22 / km)
shoes: SauKN

W. Henry

6 PM

Run(a) 1:16:44 15.6 km (4:55 / km)
shoes: SauKN11t

6x6 from Vinderen to Tryvann. Leg held up ok which was a concern after breaking it doing this session 2 years ago. Felt better on the hill than I expected but a bit off the pace from previous efforts (which may not mean anything at all)

Warm up /down 5:46 [1] 0.7 km (8:14 / km)
shoes: SauKN11t

Monday Nov 23, 2020 #

10 AM

Run 31:29 [2] 5.7 km (5:31 / km)
shoes: SauKN11t

5 PM

Run 47:57 [2] 8.0 km (6:00 / km)
shoes: SauIT

South side trails.

6 PM

Core Stability 28:00 [1]

Sunday Nov 22, 2020 #

10 AM

Run 2:56:35 [2] 29.9 km (5:54 / km)
weight:72.1kg shoes: AH33 (Black)

What I think I can probably now call my standard Sunday run. Another solo one as well. Felt like the mind disconnected on this so time flew by.

Bit busier than expected out on the road near Vangen.

Saturday Nov 21, 2020 #

9 AM

O - Training 48:12 *** 7.6 km (6:21 / km)
15c shoes: NVii F2 (1)

Got a bit of a rude shock on this training as what had been rain in the east of Oslo was actually snow on the north side. Luckily not too much but a bit of extra cold feet through the marshes.

Run 18:09 3.4 km (5:20 / km)
shoes: NVii F2 (1)

6 PM

Run(a) 30:22 [2] 6.41 km (4:44 / km)
shoes: AsN LDN

Bit of a leg strach

Friday Nov 20, 2020 #

12 PM

Run 38:31 [1] 7.2 km (5:21 / km)
shoes: SauKN

6 PM

Run(a) 29:47 [2] 6.5 km (4:35 / km)
shoes: SauIT

Thursday Nov 19, 2020 #

11 AM

Run(a) 25:38 [2] 5.7 km (4:30 / km)
shoes: AsN LDN

Testing for this evening

6 PM

Run(a) 1:21:42 19.5 km (4:11 / km)
shoes: SauKN11t

BSK Intervals
10 x 4 [45]. Gravel lit tracks south of Haraløkka.

Warm up /down 2:47 [1] 0.2 km (13:55 / km)
shoes: SauKN11t

Wednesday Nov 18, 2020 #

11 AM

Run 30:17 [2] 5.8 km (5:13 / km)
shoes: SauKN

North lunch solo

6 PM

Run 1:01:29 [2] 10.0 km (6:09 / km)
shoes: SauIT

Trails south dark warm

Tuesday Nov 17, 2020 #

11 AM

Run(a) 26:31 [2] 5.8 km (4:34 / km)
shoes: AsN LDN

W. Henry. Better vibes today.

6 PM

O - Night 57:04 *** 7.4 km (7:43 / km)
21c shoes: Nvii F1(b1)

Got massively lost on a hillside in the rain and fog. Nice.

Run 7:31 [2] 1.0 km (7:31 / km)
shoes: Nvii F1(b1)

Warm up /down 5:44 [1] 0.4 km (14:20 / km)
shoes: Nvii F1(b1)

Monday Nov 16, 2020 #

8 AM

Run(a) 22:59 [1] 3.9 km (5:54 / km)
shoes: SauKN11t

Tired

6 PM

Core Stability 27:00 [1]

Sunday Nov 15, 2020 #

10 AM

Run 2:59:10 [2] 29.7 km (6:02 / km)
shoes: AH33 (Black)

Vangen. Solo. Wet day so very few other humans out

Saturday Nov 14, 2020 #

11 AM

O - Training 58:20 *** 6.8 km (8:35 / km)
14c shoes: Nvii F1(t2)

A clock relay (which in Norway is a caps interval). Beautiful forest, good day out.

Run 26:27 3.7 km (7:09 / km)
shoes: Nvii F1(t2)

Warm up /down 9:08 [1] 0.3 km (30:27 / km)
shoes: Nvii F1(t2)

5 PM

Run(a) 34:38 [2] 6.7 km (5:10 / km)
shoes: SauKN11t

Jog with Eskil and Henry

Friday Nov 13, 2020 #

5 PM

Run 1:15:47 [2] 12.8 km (5:55 / km)
weight:72kg shoes: SauKN

Around Nøkkel on some small paths

Thursday Nov 12, 2020 #

11 AM

Run(a) 24:45 [2] 5.7 km (4:21 / km)
shoes: AsN LDN

With Henry

6 PM

O - Night 1:21:21 *** 11.2 km (7:16 / km)
22c shoes: Nvii F1(t2)

Night O with the boyz. Sørmarka.

Run 4:14 [1] 0.7 km (6:03 / km)
shoes: Nvii F1(t2)

Wednesday Nov 11, 2020 #

5 PM

Run 1:03:39 [2] 10.1 km (6:18 / km)
shoes: SauKN11t

Night trails

Tuesday Nov 10, 2020 #

11 AM

Run(a) 22:41 [2] 4.3 km (5:17 / km)
shoes: SauKN11t

6 PM

Run 38:36 [4] 10.7 km (3:36 / km)
shoes: NVii F2 (1)

Grass intervals Ekeberg 90/30 T + Float.

Run(a) 46:08 [2] 9.8 km (4:42 / km)
shoes: AsN LDN

To and from Ekeberg. Totally screwed on the way home, good times.

Monday Nov 9, 2020 #

5 PM

Run 20:51 [2] 4.4 km (4:44 / km)
shoes: Sau(white)

Core Stability 27:00 [1]

Sunday Nov 8, 2020 #

10 AM

Run 2:53:34 [2] 29.7 km (5:51 / km)
shoes: SauKN

Vangen from home, alone. Good day for it

C • Ultralong training runs 3

Saturday Nov 7, 2020 #

11 AM

Run 1:20:56 [2] 13.7 km (5:54 / km)
shoes: SauKN11t

North side

6 PM

O - Night 1:03:45 [2] *** 6.7 km (9:31 / km)
17c shoes: Nvii F1(t2)

Night O
Feel like I am using up all of my luck, the controls appear without me expecting them. Which is excellent but I would rather save this for either some races, or when the weather is worse.

Run 7:26 [2] 1.1 km (6:45 / km)
shoes: Nvii F1(t2)

Friday Nov 6, 2020 #

8 AM

Run(a) 31:50 [2] 6.9 km (4:37 / km)
shoes: AsN LDN

6 PM

Run 49:30 [2] 7.3 km (6:47 / km)
shoes: S1

Easy trails with Nic

Thursday Nov 5, 2020 #

6 PM

O - Training 1:10:17 [2] *** 9.2 km (7:38 / km)
21c shoes: Nvii F1(t2)

Night O
For the first night O of the season this was remarkably good actually. Probably helped by the fact that it was "warm" and dry as well and of course a decent group out at training, so yeah, decent vibes.

Run 5:37 [2] 1.0 km (5:37 / km)
shoes: Nvii F1(t2)