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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 30 days ending Apr 30, 2022:

activity # timemileskm+m
  Run32 18:45:48 124.9(9:01) 201.0(5:36)
  Run(a)24 10:18:54 76.49(8:05) 123.1(5:02)
  O - Training5 6:30:39 31.94(12:14) 51.4(7:36)167c
  O - Race4 2:43:30 19.2(8:31) 30.9(5:17)85c
  O - Sprint Training4 2:13:02 16.78(7:56) 27.0(4:56)104c
  O - Night2 1:44:47 11.31(9:16) 18.2(5:45)33c
  O - Sprint Race9 1:28:55 15.66(5:41) 25.2(3:32)37 /85c43%
  Warm up /down7 1:28:08 6.28(14:03) 10.1(8:44)
  Total56 45:13:43 302.55(8:58) 486.9(5:34)37 /474c7%
averages - weight:72.8kg

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Saturday Apr 30, 2022 #

10 AM

O - Sprint Race 9:39 [5] *** 2.9 km (3:20 / km)
ahr:175 14c weight:72.8kg shoes: SauKN(fl)

Quali

Run(a) 14:32 [2] 3.2 km (4:32 / km)
ahr:137 max:149 shoes: SauKN(fl)

To start

Warm up /down 5:00 [1] 0.5 km (10:00 / km)

11 AM

Run(a) 10:17 [2] 2.0 km (5:09 / km)
ahr:128 shoes: SauKN(fl)

Down
2 PM

Run(a) 6:08 [1] 1.0 km (6:08 / km)
shoes: SauKN(fl)

down

O - Sprint Race (KO) 7:27 [5] *** 2.3 km (3:14 / km)
ahr:178 spiked:16/shoes: SauFl

KO Semi

Run(a) 12:32 [2] 2.5 km (5:01 / km)

Warm up /down 10:00 [1] 1.7 km (5:53 / km)

4 PM

O - Sprint Race (KO) 6:44 [5] *** 2.0 km (3:22 / km)
ahr:176 spiked:21/shoes: SauFl

Norwegian KO Final - a win
C • Grattis! 2

Run 14:00 [2] 3.0 km (4:40 / km)

Warm up /down 10:00 [1] 1.4 km (7:09 / km)

5 PM

Run(a) 15:02 [2] 2.9 km (5:11 / km)
ahr:134 shoes: SauKN(fl)

Friday Apr 29, 2022 #

3 PM

Run 1:19:09 [2] 12.8 km (6:11 / km)
ahr:129 shoes: SauIT

Thursday Apr 28, 2022 #

6 PM

Run 52:11 [2] 8.9 km (5:52 / km)
ahr:127 shoes: SauIR

Wednesday Apr 27, 2022 #

11 AM

Run 43:16 [2] 7.5 km (5:46 / km)
ahr:127 shoes: SauIT

11 PM

Run 12:19 [1] 2.0 km (6:10 / km)
shoes: SauKN6

O - Night 47:51 [4] *** 7.4 km (6:28 / km)
ahr:165 12c shoes: Nvii TerraTTD(1)

Monday Apr 25, 2022 #

7 AM

Run(a) 33:35 [2] 7.4 km (4:32 / km)
ahr:124 max:140 shoes: SauIR(b1)

ITW
5 PM

Run(a) 38:10 [2] 7.4 km (5:09 / km)
ahr:129 max:142 shoes: SauIR(b1)

HFW

Sunday Apr 24, 2022 #

11 AM

O - Training 1:32:10 [2] *** 10.9 km (8:27 / km)
ahr:133 max:150 21c shoes: Nvii TerraTT

Run 24:54 [2] 4.7 km (5:18 / km)
ahr:123 max:135 shoes: Nvii TerraTT

Saturday Apr 23, 2022 #

12 PM

O - Race 38:29 [5] *** 6.8 km (5:40 / km)
ahr:172 max:179 21c shoes: Nvii F2(sb2)

Run 15:00 [2] 3.2 km (4:41 / km)
shoes: Nvii F2(sb2)

1 PM

Run(a) 16:19 [2] 3.1 km (5:16 / km)
ahr:127 max:141 shoes: SauKN6

Friday Apr 22, 2022 #

3 PM

Run 1:15:01 [2] 12.5 km (6:00 / km)
ahr:130 max:148 shoes: SauIR(b1)

Thursday Apr 21, 2022 #

7 AM

Run(a) 31:49 [2] 7.3 km (4:22 / km)
ahr:136 max:147 shoes: AsN LDN

Traffic lights
6 PM

O - Sprint Race 19:19 [5] 5.7 km (3:23 / km)
ahr:172 max:180 shoes: Nvii XXC (t)

District Champs sprint relay

Run(a) 27:00 [2] 4.2 km (6:26 / km)
ahr:130 max:155 shoes: SauKN11t

Wednesday Apr 20, 2022 #

9 AM

Run 31:56 [2] 5.7 km (5:36 / km)
ahr:131 max:142 shoes: SauIR

5 PM

Run 1:20:31 [2] 12.0 km (6:43 / km)
ahr:124 max:147 shoes: SauIR(b1)

Golf ball. Not feeling as amazing as this morning
Saw a snake. Nearly crashed on one of the few remaining patches of ice. Got asked if I had seen any controls, said no but I am quite good at orienteering if they needed any help, got nervous laughter in response

Tuesday Apr 19, 2022 #

7 AM

Run(a) 33:49 [2] 7.4 km (4:34 / km)
ahr:127 max:143 shoes: SauKN(fl)

ITW - fractionally new route. Nice
6 PM

Run 40:00 [4] 11.3 km (3:32 / km)
ahr:155 max:160 shoes: SauKN(fl)

20 x 90/30 grass Ekeberg
Entertained by the OBOS Liga match occurring, feeling hamstring a fraction from the exercises yesterday. Didn't feel great, possibly the long day in the office, but garmin says I was quick so that is great

Run(a) 44:08 [2] 8.2 km (5:23 / km)
ahr:128 max:147 shoes: SauKN(fl)

Monday Apr 18, 2022 #

9 AM

Run(a) 49:05 [2] 10.0 km (4:55 / km)
ahr:130 max:150 shoes: AsN LDN

Looks like Dewett is back on the menu
6 PM

Run 30:36 [2] 5.5 km (5:34 / km)
ahr:122 max:136 shoes: SauIR

The morning route in the evening, nice

Sunday Apr 17, 2022 #

10 AM

Run 2:22:17 [2] 23.3 km (6:06 / km)
ahr:128 max:149 shoes: SauIR(b1)

A day where I felt like I could run a long long way. Sun out, lovely forest, good day. Some ice still in a few places but trainers was fine. Out to Elvåga (lowest I've ever seen the water), the south round Eriksvann, Sandbakken, blue path, diagonal, milorghula sti, down to the grus for murderbakken, and then usual bike track home

Saturday Apr 16, 2022 #

9 AM

Run 11:30 [2] 2.3 km (5:00 / km)
shoes: Nvii F2(sb2)

O - Training 52:14 intensity: (12:14 @2) + (40:00 @3) *** 7.7 km (6:47 / km)
ahr:140 max:156 16c shoes: Nvii F2(sb2)

Open course due to needing to catch a flight. Shame to miss the chase. Nice forest, better orienteering than yesterday
6 PM

Run 31:12 [2] 5.6 km (5:34 / km)
ahr:123 max:139 shoes: SauIT

Back in Oslo

Friday Apr 15, 2022 #

10 AM

Run 15:00 [2] 2.8 km (5:21 / km)
ahr:126 max:163 shoes: Nvii F2(sb2)

Wu

Warm up /down 10:00 [1] 0.8 km (12:30 / km)
shoes: Nvii F2(sb2)

O - Race 38:25 [5] *** 6.4 km (6:00 / km)
ahr:168 max:179 18c shoes: Nvii F2(sb2)

Påskeløb day 2
Middle distance today, hillier and more "wild" forest compared to yesterday. Not as good a race as yesterday, I didn't do much that was particularly stupid, but I did not execute many parts properly so I guess I lost 10-15 seconds on many controls. Magne beat me by around 2 minutes
11 AM

Run 26:27 [2] 4.3 km (6:09 / km)
ahr:116 max:129 shoes: Nvii F2(sb2)

Jogging afterwards, partly alone and partly with Søren (who also beat me today)
6 PM

Run 45:20 [2] 10.0 km (4:32 / km)
ahr:127 max:137 shoes: SauKN11t

Forest jog again

Thursday Apr 14, 2022 #

11 AM

Run 12:00 [2] 2.1 km (5:43 / km)
ahr:114 max:135 shoes: Nvii F2(sb2)

12 PM

O - Race 55:34 [5] *** 11.8 km (4:43 / km)
ahr:167 max:179 27c shoes: Nvii F2(sb2)

Påskeløb in Denmark near Silkeborg. Good race from me today, could have been a bit smarter on the execution of some of the legs but I felt strong. Maybe could have pushed a bit harder but generally decent. A win, and a win in front of Magne so a good day
1 PM

Run 9:10 [1] 1.5 km (6:07 / km)
ahr:121 max:128 shoes: Nvii F2(sb2)

6 PM

Run 30:27 [2] 6.4 km (4:45 / km)
ahr:129 max:142 shoes: SauKN(fl)

Jog in the skog

Wednesday Apr 13, 2022 #

11 AM

Run(a) 19:04 intensity: (2:26 @1) + (16:38 @2) 4.1 km (4:39 / km)
ahr:128 max:136 shoes: SauKN11t

O - Sprint Training 26:20 [2] *** 5.1 km (5:10 / km)
ahr:128 max:138 20c shoes: SauKN11t

Odense
1 PM

Run(a) 24:53 intensity: (2:53 @1) + (22:00 @2) 4.2 km (5:55 / km)
ahr:123 max:134 shoes: SauKN11t

O - Sprint Training 20:57 [2] *** 4.2 km (4:59 / km)
ahr:138 max:147 20c shoes: SauKN11t

Tuesday Apr 12, 2022 #

11 AM

Run(a) 15:15 [2] 2.7 km (5:39 / km)
ahr:119 max:132 shoes: SauKN(fl)

Post

O - Sprint Race 18:14 [5] *** 4.7 km (3:53 / km)
ahr:174 max:180 27c shoes: SauKN(fl)

A long sprint race must be one of the worst things in orienteering

Run(a) 18:50 [2] 4.2 km (4:29 / km)
shoes: SauKN(fl)

Pre

Warm up /down 7:16 [1] 0.8 km (9:05 / km)
shoes: SauKN6

2 PM

O - Training 1:03:04 [2] *** 9.8 km (6:26 / km)
ahr:133 max:143 20c shoes: Nvii F2(sb2)

Finally some real training in Denmark ;)

Run 7:34 [2] 1.4 km (5:24 / km)
shoes: Nvii F2(sb2)

Monday Apr 11, 2022 #

10 AM

Run 30:03 [2] 6.4 km (4:42 / km)
ahr:126 max:138 shoes: SauKN11t

Jogging

Sunday Apr 10, 2022 #

9 AM

Run 44:24 [2] 7.5 km (5:55 / km)
ahr:125 max:146 shoes: SauKN11t

Denmark's biggest mountain (probably)
C • Not even close 3
3 PM

O - Sprint Training 54:33 intensity: (7:00 @1) + (25:03 @2) + (22:30 @3) *** 11.1 km (4:55 / km)
ahr:144 max:154 40c shoes: SauKN(fl)

Aabenraa

Run(a) 5:52 [2] 1.2 km (4:53 / km)
shoes: SauKN(fl)

Saturday Apr 9, 2022 #

Warm up /down 30:22 [1] 3.4 km (8:56 / km)

10 AM

Run(a) 16:30 [2] 3.7 km (4:28 / km)
ahr:136 max:146 shoes: SauKN6

O - Sprint Race 11:31 [4] *** 2.9 km (3:58 / km)
ahr:169 max:177 17c shoes: SauKN(fl)

Threshold around the Quali

Run(a) 10:02 [2] 2.2 km (4:34 / km)
ahr:136 max:148 shoes: SauKN(fl)

12 PM

Run(a) 7:16 [2] 1.7 km (4:16 / km)
ahr:132 max:153 shoes: SauKN(fl)

O - Sprint Race 5:46 [5] *** 1.7 km (3:24 / km)
ahr:171 max:181 10c shoes: SauKN(fl)

Quarter

Run 6:47 [1] 1.2 km (5:39 / km)
ahr:130 max:140 shoes: SauKN(fl)

2 PM

Run 5:00 [1] 1.0 km (5:00 / km)
shoes: SauKN(fl)

O - Sprint Race 5:06 [5] *** 1.5 km (3:24 / km)
ahr:173 max:185 9c shoes: Nvii XXC (t)

Semi

Run 7:29 [1] 1.3 km (5:45 / km)
ahr:126 max:142 shoes: SauKN(fl)

3 PM

Run 5:36 [1] 1.0 km (5:36 / km)
ahr:131 max:140 shoes: SauKN(fl)

O - Sprint Race 5:09 [5] *** 1.5 km (3:26 / km)
ahr:169 max:176 8c shoes: Nvii XXC (t)

Final

Run(a) 7:25 [1] 1.4 km (5:18 / km)
ahr:125 max:141 shoes: SauKN(fl)

Friday Apr 8, 2022 #

8 AM

Run 55:32 [2] 9.1 km (6:06 / km)
ahr:132 max:150 shoes: SauIT

Early morning through Østmarka, north side, ridge. Very nice

Thursday Apr 7, 2022 #

Note
(rest day)

Chilling

Wednesday Apr 6, 2022 #

7 AM

Run 32:33 [2] 5.9 km (5:31 / km)
ahr:128 max:144 shoes: SauIR

Jog
6 PM

O - Training 54:24 [2] *** 6.9 km (7:53 / km)
ahr:132 max:151 40c shoes: Nvii F1(Crazy)1

Postplukk Østmarka, very nice

Run 19:00 [2] 3.6 km (5:17 / km)
shoes: Nvii F1(Crazy)1

Tuesday Apr 5, 2022 #

7 AM

Run(a) 33:59 [2] 7.5 km (4:32 / km)
ahr:124 max:138 shoes: SauKN11t

Work
5 PM

O - Sprint Training 31:12 intensity: (7:51 @2) + (5:37 @3) + (17:44 @4) 6.6 km (4:44 / km)
24c shoes: SauKN11t

Sprint

Run(a) 42:16 intensity: (11:29 @1) + (30:47 @2) 7.9 km (5:21 / km)
ahr:130 max:146 shoes: SauKN11t

Up to Løren

Monday Apr 4, 2022 #

5 PM

Run 56:36 [2] 9.1 km (6:13 / km)
ahr:121 max:141 shoes: SauIT

Jog

Sunday Apr 3, 2022 #

10 AM

O - Training 2:08:47 [2] *** 16.1 km (8:00 / km)
ahr:135 max:155 70c shoes: Nvii F1(b2)

Long control pick

Saturday Apr 2, 2022 #

11 AM

Run(a) 25:51 intensity: (14:25 @1) + (11:26 @2) 4.4 km (5:52 / km)
shoes: SauKN6

Warm up /down 15:30 [1] 1.5 km (10:20 / km)
ahr:117 max:149 shoes: Nvii F1(b2)

Should have done better strides

O - Race 31:02 [5] *** 5.9 km (5:16 / km)
ahr:171 max:179 19c shoes: Nvii F1(b2)

Blåveissprinten
A win!
6 PM

Run 32:58 [2] 6.1 km (5:24 / km)
ahr:117 max:133 shoes: SauIR(b1)

Easy jog with Simen in Fredrikstadmarka. Nice

Friday Apr 1, 2022 #

7 AM

Run(a) 31:37 [2] 7.2 km (4:23 / km)
ahr:133 max:143 shoes: Sau(white)

A trip to the traffic lights
9 PM

O - Night 56:56 intensity: (40:00 @4) + (16:56 @5) *** 10.8 km (5:16 / km)
ahr:170 max:179 21c shoes: Nvii F1(b2)

Nattsvermeren

Run(a) 27:38 intensity: (18:28 @1) + (9:10 @2) 4.1 km (6:44 / km)
shoes: Nvii F1(b2)

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