Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jul 31, 2019:

activity

time

miles

Run

27:25:58

168.02

(9:48)

270.4

(6:05)

O - Training

9:55:29

50.29

(11:50)

80.94

(7:21)

227c

Warm up /down

2:39:22

9.07

(17:34)

14.6

(10:55)

Gym

2:10:00

Cross Training

1:00:00

Cycling

45:00

O - Race

37:02

3.85

(9:37)

6.2

(5:58)

19c

Total

44:32:51

231.24

372.14

246c

averages - weight:73kg

2:40

0:00

» now

Tuesday Jul 30, 2019 #

8 AM

Run 19:55 [2] 3.9 km (5:06 / km)
shoes: S1

Morning jog

6 PM

Run 22:07 [2] 3.6 km (6:09 / km)
shoes: Nvii F1(2)

Warm up /down 11:56 [2] 1.0 km (11:56 / km)
shoes: Nvii F1(2)

O - Training 1:09:59 *** 9.2 km (7:36 / km)
21c shoes: Nvii F1(2)

3 intervals with varying degrees of success

Monday Jul 29, 2019 #

8 AM

Run 19:46 [2] 3.9 km (5:04 / km)
shoes: AH33 (Black)

Morning jog

4 PM

Gym 30:00 [1]

Sunday Jul 28, 2019 #

10 AM

Run 1:07:00 15.5 km (4:19 / km)
shoes: AG2B

Threshold from Grinda to Hammeren + lactate shuttles

Warm up /down 9:56 [2] 1.1 km (9:02 / km)
shoes: AG2B

Saturday Jul 27, 2019 #

10 AM

Run 1:36:33 [2] 18.0 km (5:22 / km)
shoes: S1

Planned to get out early in time for a nice relaxing day in front of Oringen GPS and TdF, only to find the GPS isn't live and the TdF is shortened. Extended the usual Ullevålseter route around the back which was worse running that expected and also longer that planned. Woops.

Friday Jul 26, 2019 #

8 AM

Run 19:13 [2] 3.8 km (5:03 / km)
shoes: AH33 (Black)

6 PM

Run 37:29 [2] 6.4 km (5:51 / km)
shoes: AH33 (Black)

Sweating

Thursday Jul 25, 2019 #

5 PM

O - Training 36:53 *** 4.7 km (7:51 / km)
17c shoes: NVii F1(1)

Hard hill reps into the reps

Run 29:20 [2] 4.2 km (6:59 / km)
shoes: NVii F1(1)

Warm up /down 19:08 1.0 km (19:08 / km)
shoes: NVii F1(1)

Wednesday Jul 24, 2019 #

4 PM

Gym 35:00 [1]

High holiday season so braved the after work gym. Always fascinated by the hoddie wearing gym user (especially using said hoddie), do they lift more weight with a warm head? On the way home I saw a man riding an electric powered longboard wearing Wellington boots. It is July, 27 degrees and you are in the middle of the city!

Tuesday Jul 23, 2019 #

8 AM

Run 20:30 [2] 4.0 km (5:08 / km)
weight:72.7kg shoes: AH33 (Black)

Checked in with Coco/Scarface/Batman

6 PM

O - Training 1:10:14 *** 7.4 km (9:29 / km)
24c shoes: NVii F1(1)

O intervals with Speake

Run 21:25 [2] 3.8 km (5:38 / km)
shoes: AG2B

Warm up /down 7:40 [1] 0.8 km (9:35 / km)
shoes: NVii F1(1)

Monday Jul 22, 2019 #

5 PM

Run 47:19 [2] 8.9 km (5:19 / km)
shoes: S1

Manage to make a Norwegian smile in Nordmarka. I guess I should go and buy a lottery ticket.

Sunday Jul 21, 2019 #

10 AM

O - Training 57:55 [2] *** 7.7 km (7:31 / km)
21c shoes: NVii F2 (1)

Properly raining today. O skillz were generally good though

7 PM

Run 19:25 [2] 3.5 km (5:33 / km)
shoes: AG2B

Just a short stretch between the rain showers

Saturday Jul 20, 2019 #

10 AM

O - Training 44:14 *** 6.54 km (6:46 / km)
17c shoes: NVii F1(1)

Some big mistakes today.

Run 25:00 [2] 4.6 km (5:26 / km)
shoes: AG2B

Warm up /down 22:00 [2] 1.8 km (12:13 / km)
shoes: NVii F1(1)

3 PM

O - Training 54:27 [2] *** 7.0 km (7:47 / km)
27c shoes: NVii F2 (1)

Better at a slow speed, but still a few wobbles

Run 7:16 [2] 1.4 km (5:11 / km)
shoes: NVii F2 (1)

Friday Jul 19, 2019 #

5 PM

O - Training 1:00:38 [2] *** 8.2 km (7:24 / km)
25c shoes: NVii F1(1)

Out in the rain for some high quality orienteering with Matt and Henry
1 miss

Run 15:23 [2] 2.5 km (6:09 / km)
shoes: NVii F1(1)

Up and down the hill

Thursday Jul 18, 2019 #

10 AM

Cross Training 30:00 [2]
weight:73.5kg

Cycling 15:00 [2]

6 PM

Run 30:16 [2] 5.6 km (5:24 / km)
shoes: S1

Easy

Wednesday Jul 17, 2019 #

10 AM

Cross Training 30:00 [2]
weight:72.9kg

Not been so good at logging my weight the last months but I have now reached the hallowed ground of below 73.

Cycling 30:00 [2]

Seeing as I am back in Oslo I am taking the time to actually do a bit of cross training and get this knee properly sorted. It was fine yesterday evening in the forest (which is excellent) but giving it a bit of a chance to rest is probably sensible. Caught up on The Run In podcast which helped the time fly by.

6 PM

Run 30:16 [2] 5.5 km (5:30 / km)
shoes: AG2B

Easy Nordmarka

Tuesday Jul 16, 2019 #

9 AM

Run 10:02 [2] 1.6 km (6:16 / km)
shoes: NVii F2 (1)

Very short slow jog from Rauland

6 PM

O - Training 1:04:40 *** 8.4 km (7:42 / km)
19c shoes: NVii F1(1)

BSK Summer Games
Full International Squad out today, nice warm day. Suffering a bit today but getting it done with reasonable technical skills.

Run 15:30 [2] 2.2 km (7:03 / km)
shoes: NVii F1(1)

Warm up /down 6:00 [1] 0.3 km (20:00 / km)

Monday Jul 15, 2019 #

1 PM

Run 2:37:52 [2] 21.1 km (7:29 / km)
shoes: NVii F2 (1)

Out from Haukeliseter (which is sort of the top of the fjell somewhere between Bergen and Oslo). Basically grass/rock/snow everywhere. Pretty cool place to run but maybe not quite as epic feeling as the west coast. We maybe could have been more adventurous, next time.

Sunday Jul 14, 2019 #

9 AM

Run 59:43 [2] 7.8 km (7:39 / km)
shoes: NVii F2 (1)

Full squad short run. Not so much climb

7 PM

Run 1:05:37 [2] 7.7 km (8:31 / km)
shoes: NVii F2 (1)

Ran up Ulriken in Bergen

Saturday Jul 13, 2019 #

12 PM

Run 2:13:22 [2] 15.0 km (8:53 / km)
shoes: NVii F2 (1)

With Nic and Olav uphill. Got above the clouds which was pretty awesome.
Knee better than yesterday

6 PM

Run 26:56 [2] 4.9 km (5:30 / km)
(injured) shoes: AH33 (Black)

Easy jog with Nic

Friday Jul 12, 2019 #

7 AM

Run 15:22 [2] 2.9 km (5:18 / km)
shoes: S1

Morning jog

5 PM

Run 1:58:06 [2] 17.1 km (6:54 / km)
shoes: NVii F2 (1)

With Nic

Thursday Jul 11, 2019 #

4 PM

O - Training 35:10 *** 6.2 km (5:40 / km)
17c (injured) shoes: NVii F1(1)

Middle distance with the Swedish team
Somehow I ended up second today, which was rather a surprise but I did actually do some decent orienteering for about 20 minutes. Knee actually not too bad.

Run 15:50 [2] 3.0 km (5:17 / km)
shoes: AG2B

Warm down with Peter where I was informed that I have the most boring log on attackpoint. I thought Kris still had this title but apparently not. Work to do.

C • Log 6

Warm up /down 40:00 [1] 4.0 km (10:00 / km)

Pre training walk, jog, run, faff

Wednesday Jul 10, 2019 #

6 PM

Run 32:15 [2] 5.9 km (5:28 / km)
shoes: S1

Short run post tour

Tuesday Jul 9, 2019 #

9 AM

Run 28:33 [2] 5.0 km (5:43 / km)
shoes: AH33 (Black)

Morning jog

4 PM

O - Training 40:37 [5] *** 6.8 km (5:58 / km)
18c shoes: NVii F1(1)

Sweden invited some people to relay training. Lots of people turned up. It was cool.

I ran alright, until the last loop where I messed around far too much.

Run 27:53 [2] 4.5 km (6:12 / km)
shoes: AG2B

Running

An interesting warm down with the Hubmann brothers discussing, amongst other things, the various reasons behind moving to Scandinavia

Warm up /down 18:42 [2] 2.3 km (8:08 / km)
shoes: NVii F1(1)