Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Nov 30, 2021:

activity

time

miles

Run

25:10:51

161.68

(9:21)

260.2

(5:48)

Run(a)

12:17:48

94.26

(7:50)

151.7

(4:52)

O - Night

7:50:42

36.97

(12:44)

59.5

(7:55)

102c

O - Training

4:38:28

24.05

(11:35)

38.7

(7:12)

54c

Core Stability

1:00:00

Warm up /down

40:00

2.36

(16:56)

3.8

(10:32)

O - Sprint Race

14:51

2.42

(6:08)

3.9

(3:48)

21c

Total

51:52:40

321.75

517.8

177c

averages - rhr:44 weight:72.6kg

3:09

0:00

» now

Tuesday Nov 30, 2021 #

10 AM

Run 35:20 [2] 5.8 km (6:06 / km)
ahr:122 max:137 weight:72.9kg shoes: SauKN(fl)

The snow has arrived, not so much though but it was super slippery. Not sure if this was just the conditions or if I was just terrible

6 PM

O - Night 52:03 *** 8.4 km (6:12 / km)
ahr:155 max:168 14c shoes: Nvii F1(b2)

Ås by Night
Lovely terrain so not exactly usual Ås relevance. Dusting of snow in the forest. Orienteering ok, bit risky in some places so I got punished a bit. Otherwise actually ok.

Run 20:00 [2] 3.4 km (5:53 / km)
shoes: Nvii F1(b2)

Warm up + d
Chilly

Monday Nov 29, 2021 #

9 AM

Run 32:51 [2] 5.8 km (5:40 / km)
ahr:121 max:137 weight:72.6kg shoes: SauIR

Morning escape. -9

5 PM

Run 1:05:03 [2] 10.5 km (6:12 / km)
ahr:121 max:139 shoes: SauIT

Went south side trail rather than grus today, not 100% sure why. Snow is meant to come tomorrow so that may mean more road running later this week, or at least that is what I think the thoughts are.

Azure Norway partially broke today so it was both a stressful (nothing works) and non-stressful (not my fault) day at work.

C • Surely 2

6 PM

Core Stability 20:00 [1]

Sunday Nov 28, 2021 #

10 AM

Run 2:55:30 [2] 30.1 km (5:50 / km)
ahr:132 max:151 weight:72kg shoes: SauIR(b1)

Vangen Sunday. Semi frozen today so reasonably fast on some of the trail sections. Bit of ice starting to develop in the usual spots but nothing to be concerned with just yet. Cold day again, probably mostly the wind.

Saw a Steve Smith lookalike, he was fiddling with something in his pocket. Getting a collection of Østmarka lookalikes now, although my favourite is still Ambrose Burnside

Saturday Nov 27, 2021 #

10 AM

O - Training 42:28 [4] *** 7.1 km (5:59 / km)
ahr:170 max:176 12c shoes: Nvii F1(b2)

Krets training mass start forked
A win for me (if you can win training) and a full British podium with Alan 2nd and Matt 3rd.

Run 23:34 [2] 3.2 km (7:22 / km)
shoes: Nvii F1(b2)

wu + d

6 PM

Run 42:59 [2] 7.6 km (5:39 / km)
ahr:124 max:140 shoes: SauKN(fl)

Evening jog, small paths

Friday Nov 26, 2021 #

6 PM

Run(a) 1:03:11 [2] 13.0 km (4:52 / km)
ahr:127 max:148 shoes: Sau(white)

Double buff cold today, windy as well which wasn't helping. Dewett loop + extensions. Not much to report, easy Friday

Thursday Nov 25, 2021 #

8 AM

Run(a) 30:11 [2] 6.4 km (4:43 / km)
ahr:129 max:149 weight:73.1kg shoes: AsN LDN

Skullerud grus

6 PM

O - Night 1:29:51 [2] *** 10.2 km (8:49 / km)
ahr:140 max:156 19c shoes: Nvii F1(b2)

Night O at Fetsund with Matt and Jonas
Nearly almost frozen marshes. Decent orienteering in some sections, reasonable compass skills in some places as well. Bit of trouble on some short bits, more discipline required.

Wednesday Nov 24, 2021 #

10 AM

Run 31:40 [2] 5.8 km (5:28 / km)
ahr:128 max:143 shoes: SauIR

Morning loop north side + diversions to avoid other humans

6 PM

Run 1:04:52 [2] 10.3 km (6:18 / km)
ahr:126 max:146 shoes: SauIT

South side loop

Tuesday Nov 23, 2021 #

8 AM

Run(a) 35:49 [2] 7.6 km (4:43 / km)
ahr:126 max:144 weight:72.6kg shoes: SauKN(fl)

ITW - chilly

6 PM

Run(a) 1:23:23 17.7 km (4:43 / km)
ahr:158 max:168 shoes: SauKN(fl)

8 x 5 [60] up Tryvann from Borgen T

Monday Nov 22, 2021 #

11 AM

Run 32:12 [2] 5.7 km (5:39 / km)
ahr:124 max:141 shoes: SauIR

Easy/slow/lazy morning so lunch run. Feeling a bit of Vangen yesterday, and it was also properly cold. Better for doing it though

6 PM

Run(a) 50:30 [2] 10.3 km (4:54 / km)
ahr:124 max:145 shoes: AsN LDN

Dewett

Sunday Nov 21, 2021 #

9 AM

Run 3:09:48 [2] 30.5 km (6:13 / km)
ahr:132 max:162 shoes: SauIR(b1)

Vangen Sunday. Picked Jonas up at Sandbakken, nice to have some company

Saturday Nov 20, 2021 #

11 AM

Run 1:22:08 [2] 13.0 km (6:19 / km)
ahr:131 max:152 shoes: SauKN(fl)

Big climb up to pay homage to the golf ball

Friday Nov 19, 2021 #

8 AM

Run 47:39 [2] 7.4 km (6:26 / km)
ahr:122 max:140 shoes: SauIR

Easy with Simen

Thursday Nov 18, 2021 #

8 AM

Run(a) 35:31 [2] 7.6 km (4:40 / km)
ahr:127 max:142 weight:72.6kg shoes: SauKN(fl)

Down to the office. Cold. Ice troubles

6 PM

O - Night 1:23:27 [2] *** 9.3 km (8:58 / km)
ahr:135 max:154 21c shoes: Nvii F1(b2)

Night O group with the gang.
Challenging, low visibility but actually quite good skills from me

Run 4:40 [1] 0.8 km (5:50 / km)
shoes: Nvii F1(b2)

Wednesday Nov 17, 2021 #

11 AM

Run(a) 31:25 [2] 6.7 km (4:41 / km)
ahr:130 max:148 shoes: SauIT

Easy round Østensjø

5 PM

Run 1:04:38 [2] 10.3 km (6:17 / km)
ahr:127 max:145 shoes: SauIR

South side trails

Tuesday Nov 16, 2021 #

8 AM

Run(a) 34:17 [2] 7.6 km (4:31 / km)
ahr:133 max:148 weight:72.6kg shoes: AsN LDN

Warm morning

5 PM

Run(a) 46:36 [2] 8.4 km (5:33 / km)
ahr:130 max:145 shoes: AsN LDN

To Ekeberg
To Home

Run 44:00 [4] 12.0 km (3:40 / km)
ahr:154 max:163 shoes: Nvii F2(sb2)

Ekeberg grass 22 x 90/30
Windy, but dry
Took influence vaccine today, so that probably explains the lower HR. Also probably still tired from the weekend

Warm up /down 5:00 [1] 0.4 km (12:30 / km)

Monday Nov 15, 2021 #

5 PM

Run(a) 56:34 [2] 11.3 km (5:00 / km)
ahr:125 max:147 shoes: SauIR(b1)

Dewett
Bit fatigued from the weekend but nice to get out on some "flat" gravel

Sunday Nov 14, 2021 #

10 AM

O - Training 1:02:15 *** 9.5 km (6:33 / km)
ahr:166 max:175 18c shoes: Nvii F1(3)

10mila camp #5
O intervals x3
Getting thoroughly schooled by Anton again on some of the legs but got an opportunity on the last interval with my own routechoice to get a gap so finally got to do a bit of my own orienteering

Run 25:00 [2] 5.0 km (5:00 / km)
shoes: Nvii F1(3)

Warm up /down 10:00 [1] 0.6 km (16:40 / km)
shoes: Nvii F1(3)

Saturday Nov 13, 2021 #

11 AM

O - Training 1:37:14 [2] *** 13.3 km (7:19 / km)
ahr:134 max:146 14c shoes: Nvii F2(sb2)

Back on Thursday's area for some more groupish running

Friday Nov 12, 2021 #

9 AM

O - Training 1:16:31 [2] *** 8.8 km (8:42 / km)
ahr:139 max:152 10c shoes: Nvii F2(sb2)

10mila camp #2
Easy distance, bit nicer terrain than yesterday

Run 14:14 [2] 2.1 km (6:47 / km)
shoes: Nvii F2(sb2)

7 PM

O - Night 1:08:52 [5] *** 10.6 km (6:30 / km)
ahr:162 max:175 13c shoes: Nvii F1(3)

10mila camp #3
Night O - together with Orion so Anton Johansson in full train driving mode

Run 10:00 [2] 1.8 km (5:33 / km)
shoes: Nvii F1(3)

Warm up /down 15:00 [1] 1.6 km (9:22 / km)
shoes: Nvii F1(3)

Thursday Nov 11, 2021 #

10 AM

Run(a) 30:03 [2] 6.8 km (4:25 / km)
ahr:141 max:156 rhr:42 shoes: SauIR(b1)

Østensjø loop

5 PM

O - Night 1:53:29 [2] *** 12.8 km (8:52 / km)
ahr:136 max:157 16c shoes: Nvii TerraTT

10mila camp #1
Mass start group night O with the boys

Wednesday Nov 10, 2021 #

11 AM

Run(a) 36:33 [2] 7.2 km (5:05 / km)
ahr:139 max:164 rhr:46 shoes: AsN LDN

South side gravel with Sara

5 PM

Run(a) 47:34 [2] 9.9 km (4:48 / km)
ahr:129 max:145 shoes: SauIT

Dewett

Tuesday Nov 9, 2021 #

Note

Unexpected not feeling perfect

Monday Nov 8, 2021 #

5 PM

Run(a) 31:37 [2] 6.3 km (5:01 / km)
ahr:118 max:144 shoes: AsN LDN

Skullerud grus loop

6 PM

Core Stability 20:00 [1]

Sunday Nov 7, 2021 #

10 AM

Run 2:57:53 [2] 29.4 km (6:03 / km)
ahr:137 max:156 shoes: SauIR(b1)

Vangen #2

Saturday Nov 6, 2021 #

8 AM

Run 49:48 [2] 8.5 km (5:52 / km)
ahr:140 max:159 shoes: SauIT

Trails north side

1 PM

O - Sprint Race 14:51 *** 3.9 km (3:48 / km)
ahr:169 max:180 21c shoes: SauKN11t

2 x KO sprint training

Run 37:30 6.7 km (5:36 / km)
ahr:130 max:155 shoes: SauKN11t

Warm up /down 10:00 [1] 1.2 km (8:20 / km)

Friday Nov 5, 2021 #

4 PM

Run(a) 1:15:20 [2] 15.5 km (4:52 / km)
ahr:132 max:148 shoes: AsN LDN

Dewett plus bonus

Thursday Nov 4, 2021 #

11 AM

Run 30:37 [2] 5.8 km (5:17 / km)
ahr:132 max:144 shoes: SauIR

Not feeling great today but all the stats look pretty normal

6 PM

O - Night 1:03:00 [2] *** 8.2 km (7:41 / km)
19c shoes: Nvii TerraTT

Yeah

Wednesday Nov 3, 2021 #

8 AM

Run 1:15:30 [2] 12.2 km (6:11 / km)
ahr:132 max:154 shoes: SauIT

North side morning stuggle. Not great vibes but got into it

Tuesday Nov 2, 2021 #

8 AM

Run 31:37 [2] 5.7 km (5:33 / km)
ahr:133 max:149 shoes: SauKN(fl)

Morning jogs

5 PM

Run(a) 49:14 [2] 9.4 km (5:14 / km)
ahr:134 max:154 shoes: SauKN11t

To and from Ekeberg

Run 36:00 [4] 10.5 km (3:26 / km)
ahr:164 max:171 shoes: Nvii TerraTT

90/30 Ekeberg grass
18 reps because it is about time I annoyed Brodie with doing weird rep numbers

Monday Nov 1, 2021 #

5 PM

Run 1:05:48 [2] 10.3 km (6:23 / km)
ahr:130 max:151 shoes: SauIT

South side. Rain, dark. Winter time is here (so now it is dark in both the morning and the evening). Had definite Vangover yesterday but actually felt not so bad today - even so, this was slow.

6 PM

Core Stability 20:00 [1]

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