Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jan 31, 2018:

activity

time

miles

Run

13:04:52

90.63

(8:40)

145.85

(5:23)

Ski - Classic

12:41:55

Cycling

10:20:38

O - Training

9:36:42

54.25

(10:38)

87.3

(6:36)

215c

Gym

2:55:00

Terrain Running

2:17:00

11.5

(11:55)

18.5

(7:24)

Warm up /down

1:11:00

2.61

(27:12)

4.2

(16:54)

O - Sprint Training

43:45

5.41

(8:06)

8.7

(5:02)

46c

Specific Drills

29:16

0.87

(33:39)

1.4

(20:54)

Total

53:20:08

165.25

265.95

261c

averages - sleep:8.2 weight:73.8kg

4:45

0:00

» now

Wednesday Jan 31, 2018 #

9 AM

Cycling 1:00:00 [2]
slept:8.0 weight:74.9kg

I had a lot of cake yesterday and some raisin bread which was also delightful.

Rain forecast, and delivered, so abandoned plans for a run to work and opted for #catscountdown and the trusty spinning bike

Tuesday Jan 30, 2018 #

9 AM

Run 27:51 [2] 5.8 km (4:48 / km)
ahr:127 max:146 slept:8.5 weight:73.8kg shoes: Mizuno Wave S (Lumo Green)

Into work. Heavy legs, bag, stomach

6 PM

Run 49:51 [2] 7.7 km (6:28 / km)
ahr:112 max:139 shoes: VJ Sarva 2017

Easy on Ekeberg

Specific Drills 12:16 [1] 0.5 km (24:32 / km)
shoes: VJ Sarva 2017

Plyo

Monday Jan 29, 2018 #

9 AM

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

Jukola 2017

5 PM

Gym 35:00 [1]

Back to the game
Calves
Ankles
3x10x70 back
4x5 SBH
Core

Sunday Jan 28, 2018 #

Note
slept:8.0 weight:74.3kg (rest day)

Saturday Jan 27, 2018 #

9 AM

O - Training 20:22 [2] *** 3.1 km (6:34 / km)
ahr:120 max:137 6c shoes: Inov 212 (blue)

Easy, basically a morning jog on a map

1 PM

Run 1:07:39 [2] 12.4 km (5:27 / km)
ahr:127 max:154 shoes: Mizuno Wave S (Blue 2 Bays)

Gibraltar touristing

Friday Jan 26, 2018 #

9 AM

O - Training 50:42 [2] *** 7.4 km (6:51 / km)
ahr:124 max:145 17c slept:8.0 shoes: Inov 212 (blue)

Downhill diagonals

4 PM

O - Training 54:22 *** 9.4 km (5:47 / km)
ahr:152 max:180 29c shoes: Inov8 190

O intervals x4
With ØKØ and Runesson (pretty sure). We went fast

Run 30:56 [2] 4.9 km (6:19 / km)
shoes: Inov8 190

Warm up /down 5:30 [2] 0.5 km (11:00 / km)
shoes: Inov8 190

Thursday Jan 25, 2018 #

10 AM

Run 24:00 [2] 4.1 km (5:51 / km)
slept:8.75 shoes: Mizuno Wave S (Blue 2 Bays)

O - Sprint Training 22:15 [3] *** 4.2 km (5:18 / km)
ahr:147 max:167 20c shoes: Mizuno Wave S (Blue 2 Bays)

Warm up /down 8:00 [2] 0.4 km (20:00 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

2 PM

O - Sprint Training 21:30 [4] *** 4.5 km (4:47 / km)
ahr:161 max:177 26c shoes: Mizuno Wave S (Blue 2 Bays)

Run 25:00 [2] 4.0 km (6:15 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Warm up /down 9:00 [2] 0.2 km (45:00 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Wednesday Jan 24, 2018 #

9 AM

O - Training 36:32 [2] *** 5.2 km (7:02 / km)
ahr:119 max:151 12c slept:8.5 shoes: Inov 212 (blue)

Some coastal terrain, poor map, poor terrain. Good to have an excuse to bail out

4 PM

O - Training 1:15:00 [2] *** 11.5 km (6:31 / km)
26c shoes: Inov 212 (blue)

Tuesday Jan 23, 2018 #

9 AM

O - Training 1:56:51 [2] *** 18.1 km (6:27 / km)
ahr:124 max:167 19c slept:8.5 shoes: Inov 212 (blue)

Group long session

4 PM

O - Training 14:39 [3] 2.9 km (5:03 / km)
ahr:149 max:158 15c shoes: Inov8 190

Forest sprint at moderate i
Better

Run 11:00 [2] 2.0 km (5:30 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Specific Drills 17:00 [1] 0.9 km (18:53 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Monday Jan 22, 2018 #

10 AM

O - Training 42:00 [2] 4.5 km (9:20 / km)
ahr:114 max:148 15c slept:8.0 shoes: Inov8 190

Run 18:00 [2] 2.5 km (7:12 / km)
shoes: Inov8 190

4 PM

O - Training 39:31 [5] *** 8.0 km (4:56 / km)
ahr:166 max:179 26c shoes: Inov8 190

Run 26:10 [2] 4.2 km (6:14 / km)
shoes: Inov8 190

Warm up /down 8:30 [2] 0.3 km (28:20 / km)
shoes: Inov8 190

Sunday Jan 21, 2018 #

Event: OK Nuts 2017

9 AM

O - Training 1:08:09 [2] *** 8.8 km (7:45 / km)
ahr:131 max:151 24c slept:8.0 shoes: Inov 212 (blue)

3 PM

O - Training 58:34 [2] *** 8.4 km (6:58 / km)
ahr:123 max:143 26c shoes: Inov 212 (blue)

Saturday Jan 20, 2018 #

Note
slept:8.0 weight:73.8kg

Friday Jan 19, 2018 #

9 AM

Cycling 1:00:00 [2]
slept:8.0 weight:73.8kg

Cats countdown

3 PM

Gym 30:00 [1]

Step ups 40,42.5,50,50,50 x5
Ankles
Calfs

Thursday Jan 18, 2018 #

Note
slept:8.0 weight:73.8kg

6 PM

Terrain Running 1:05:00 7.5 km (8:40 / km)
ahr:135 max:173 shoes: VJ Sarva 2017

Heavy snow on the loop today.

Wednesday Jan 17, 2018 #

9 AM

Gym 30:00 [1]
slept:8.75 weight:73.4kg

Dear Training Diary,
Today I went to the gym. I had a really nice time. I lifted 4x60,62.5,65,70x10 and then I did some ankle exercises and looked after my calves.

Tuesday Jan 16, 2018 #

9 AM

Run 29:50 [2] 5.75 km (5:11 / km)
slept:8.75 weight:73.9kg shoes: AG2B

Should have skiied

5 PM

Run 1:24:56 17.5 km (4:51 / km)
shoes: AG2B

8x1k in Bislett

Warm up /down 10:00 [2] 0.7 km (14:17 / km)
shoes: AG2B

Monday Jan 15, 2018 #

Note
slept:8.0 weight:73kg

5 PM

Cycling 1:05:00 [2]

Fatigued from the weekend but not sore in any running muscles yet

Sunday Jan 14, 2018 #

9 AM

Ski - Classic 3:56:11 [2]
ahr:130 max:189 slept:8.5 shoes: Madshus

Long ski
110 k for the weekend

Saturday Jan 13, 2018 #

9 AM

Ski - Classic 2:24:00 [2]
ahr:138 max:173 slept:8.75 shoes: Madshus

Budor ski. No crashes at all today.

4 PM

Ski - Classic 2:21:12 [2]
ahr:132 max:181 shoes: Madshus

Ski with Rune

Friday Jan 12, 2018 #

9 AM

Cycling 1:00:00 [2]
slept:8.0 weight:73.4kg

EOOTCDC

Thursday Jan 11, 2018 #

9 AM

Run 1:08:02 16.4 km (4:09 / km)
slept:9.0 weight:73.4kg shoes: AG2B

To Bislett. 18 laps of 300/246. To work
52s and 58s, 34s and 46s.

Warm up /down 5:00 [2] 0.5 km (10:00 / km)

Wednesday Jan 10, 2018 #

9 AM

Cycling 45:00 [2]
slept:9.0 weight:74.5kg

HIGNFY and probably the heaviest I have ever been

6 PM

Run 1:15:31 [2] 12.8 km (5:54 / km)
ahr:126 max:145 shoes: O-Roc

Easy run. Snow (surprisingly...)

Tuesday Jan 9, 2018 #

5 PM

Run 1:15:01 16.8 km (4:28 / km)
ahr:145 max:177 slept:7.5 weight:73.4kg shoes: Mizuno Wave S (Blue 2 Bays)

From work to Tryvannstårnet, fast from Vinderen.

HR down from last time I ran it, time the same, RPE up. Conditions probably accounting for that

Warm up /down 5:00 [2] 0.1 km (50:00 / km)

Monday Jan 8, 2018 #

9 AM

Cycling 1:20:00 [2]
slept:8.25 weight:74.1kg

HIGNFY

6 PM

Gym 40:00 [1]

Calves
Ankles
Clean technique @ 40
Adductors
Core

Sunday Jan 7, 2018 #

9 AM

Ski - Classic 3:01:26
ahr:140 max:166 slept:8.25 weight:73.2kg shoes: Fischer Twin Skin

Skiing with Alan and Delphine from Skansebakken to Løvlia
Only 1 crash today
36k

Saturday Jan 6, 2018 #

11 AM

Run 2:05:11 [2] 20.6 km (6:05 / km)
ahr:132 max:160 slept:9.0 weight:74.2kg shoes: O-Roc

Long snowy run around the big loop. Mostly really good conditions apart from where nobody had walked before. Beautiful day, nice to have the weather saving the sun for the weekend.

Friday Jan 5, 2018 #

9 AM

Cycling 1:20:00 [2]

NFL and AFL, and some 8 out of 10 cats

Thursday Jan 4, 2018 #

9 AM

Cycling 30:00 [2]
slept:8.5 weight:74.2kg

Mock the week hedgehog episode

6 PM

Terrain Running 1:12:00 [4] 11.0 km (6:33 / km)
ahr:160 max:180 shoes: VJ Sarva 2017

8 x terrain loop
Start every 9 minutes, snow. Sped up and eventually started cutting the rest.
7.24,06,6.56,38,38,36,30,01

Run 15:00 [2] 2.2 km (6:49 / km)
shoes: VJ Sarva 2017

Warm up /down 20:00 [2] 1.5 km (13:20 / km)
shoes: VJ Sarva 2017

Wednesday Jan 3, 2018 #

9 AM

Gym 40:00 [1]
slept:8.75 weight:74.2kg

Back to icy reality.
3x3x40 clean technique
3x4x60 front
Various

6 PM

Ski - Classic 59:06
ahr:140 max:167 shoes: Fischer Twin Skin

Skiing from Sognsvann

Tuesday Jan 2, 2018 #

Note
slept:5.5

Flight time

Monday Jan 1, 2018 #

11 AM

Cycling 1:20:38 [2]
ahr:134 max:169 slept:8.0 weight:72.9kg shoes: Giant

3 laps of the park

6 PM

Run 30:54 [2] 6.2 km (4:59 / km)
ahr:130 max:142 shoes: S1

Last run of the warm weather training camp. No dodgy characters under the bridge today. Didn't manage to set the speed sensor off today, must have lost weight this Christmas...

« Earlier | Later »