Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Mar 31, 2021:

activity # timemileskm+m
  Run24 20:38:19 122.72(10:05) 197.5(6:16)
  Run(a)23 18:23:23 158.88(6:57) 255.7(4:19)
  O - Training7 6:19:38 30.94(12:16) 49.8(7:37)165c
  O - Night3 2:46:55 14.91(11:12) 24.0(6:57)90c
  Terrain Running2 1:44:59 6.59(15:56) 10.6(9:54)
  Core Stability3 1:30:00
  Warm up /down9 1:01:56 3.23(19:10) 5.2(11:55)
  Total53 52:25:10 337.28 542.8255c
averages - rhr:39 weight:74.7kg

«»
2:36
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Mar 31, 2021 #

10 AM

Run(a) 44:11 [2] 10.2 km (4:20 / km)
ahr:134 max:147 shoes: AsN LDN

7 PM

Run 37:32 [2] 6.7 km (5:36 / km)
ahr:122 max:138 shoes: AH33 (Black)

Tuesday Mar 30, 2021 #

10 AM

Run(a) 30:45 [2] 7.3 km (4:13 / km)
ahr:138 max:151 weight:74.2kg shoes: AsN LDN

Traffic lights
5 PM

O - Training 33:27 intensity: (13:27 @4) + (20:00 @5) *** 5.4 km (6:12 / km)
ahr:168 max:175 13c shoes: Nvii F1(b1)

My watch wiped my session and I am absolutely raging about it
C • Why 2

Run 14:52 [2] 2.7 km (5:30 / km)

Run 18:00 [2] 2.5 km (7:12 / km)
shoes: Nvii F1(b1)

Warm up /down 7:46 [1] 0.2 km (38:50 / km)
shoes: Nvii F1(b1)

Monday Mar 29, 2021 #

5 PM

Run(a) 42:04 [2] 10.2 km (4:07 / km)
ahr:137 max:152 weight:75.2kg shoes: Sau(white)

Actual first run of the year in shorts

Sunday Mar 28, 2021 #

11 AM

Run 2:36:47 [2] 22.6 km (6:56 / km)
ahr:126 max:147 rhr:40 weight:74.7kg shoes: Nvii F1(3)

Long run with Emil north through Østmarka. Pretty good conditions but some parts of ice and snow. Mostly small paths but some bits in the terrain to avoid the worst of the ice.
Lutvann, Grønlia, Puttåsen, Haukåsen, Mariholtet, Finfallåsen, Hestehullet, Hauktjern, Sarabråten, Østmarksetra

Saturday Mar 27, 2021 #

11 AM

Run(a) 1:09:10 intensity: (17:10 @1) + (30:00 @2) + (8:00 @3) + (8:00 @4) + (6:00 @5) 14.1 km (4:54 / km)
rhr:36 weight:74.7kg shoes: AG2B

Warm up /down 7:00 [1] 0.6 km (11:40 / km)
shoes: AG2B

6 PM

Terrain Running 45:53 intensity: (20:00 @1) + (25:53 @2) 5.2 km (8:49 / km)
ahr:116 max:143 shoes: Nvii F1(3)

Run 15:53 [2] 2.4 km (6:37 / km)
shoes: Nvii F1(3)

Friday Mar 26, 2021 #

11 AM

Run(a) 34:06 [2] 8.0 km (4:16 / km)
ahr:133 max:150 rhr:35 weight:74.6kg shoes: AsN LDN

Roads with Henry
5 PM

Run 1:04:12 [2] 10.0 km (6:25 / km)
ahr:126 max:143 shoes: Nvii F1(3)

Out in the forest and small paths. Rain doing the work on the ice so things might be good by next week

Thursday Mar 25, 2021 #

9 AM

Run(a) 31:09 [2] 7.4 km (4:13 / km)
ahr:140 max:153 rhr:34 weight:74.7kg shoes: SauIT

Traffic lights
6 PM

Run 37:30 intensity: (21:30 @2) + (16:00 @4) 7.9 km (4:45 / km)
ahr:150 max:167 shoes: Nvii F1(b1)

O - Training 55:20 intensity: (10:00 @2) + (45:20 @4) *** 8.5 km (6:31 / km)
ahr:162 max:171 36c shoes: Nvii F1(b1)

Grønmo
Now probably 3 loops in daylight which is great. Some good running today, still a bit of ice and snow around in some places so needing to be careful but mostly good. Still problems on the slopes technically

Wednesday Mar 24, 2021 #

10 AM

Terrain Running 59:06 [2] 5.4 km (10:57 / km)
ahr:127 max:147 rhr:40 weight:73.7kg shoes: Nvii F1(3)

Putting out controls.
Snow.

Tuesday Mar 23, 2021 #

9 AM

Run(a) 26:46 [2] 6.1 km (4:23 / km)
ahr:136 max:153 rhr:40 weight:74.4kg shoes: AsN LDN

5 PM

Run(a) 1:39:51 intensity: (39:51 @2) + (1:00:00 @4) 25.4 km (3:56 / km)
ahr:142 max:165 shoes: SauKN11t

30 x 90/30 Nordstrand

Monday Mar 22, 2021 #

5 PM

O - Training 54:01 [2] *** 7.7 km (7:01 / km)
ahr:129 max:157 21c rhr:40 weight:74.7kg shoes: Nvii F1(3)

Sunday Mar 21, 2021 #

10 AM

Run 54:52 [2] 7.4 km (7:25 / km)
ahr:125 max:155 rhr:40 weight:74.7kg shoes: Nvii F1(3)

Pre + post. Path and forest

O - Training 46:15 [2] *** 5.4 km (8:34 / km)
ahr:132 max:153 25c shoes: Nvii F1(3)

Slope O

Saturday Mar 20, 2021 #

11 AM

Run(a) 1:05:13 intensity: (43:13 @2) + (8:00 @3) + (8:00 @4) + (6:00 @5) 14.0 km (4:40 / km)
ahr:139 max:175 rhr:38 weight:74.6kg shoes: Sau(white)

Actually ventured outside without gloves on.
Strides. Nice, felt alright

Warm up /down 6:16 [1] 0.7 km (8:57 / km)

5 PM

O - Training 37:55 [2] *** 3.8 km (9:59 / km)
ahr:122 max:144 10c shoes: Nvii F1(3)

Bit of orienteering, snow and steep

Run 25:24 [2] 3.8 km (6:41 / km)
shoes: Nvii F1(3)

Friday Mar 19, 2021 #

10 AM

Run 32:19 [2] 4.9 km (6:36 / km)
ahr:126 max:141 rhr:40 weight:74.4kg shoes: Nvii F1(t2)

More forest
6 PM

Run(a) 47:06 [2] 10.3 km (4:34 / km)
ahr:125 max:144 shoes: AsN LDN

With Henry on the roads incl Østensjø and some grus

Thursday Mar 18, 2021 #

10 AM

Run 34:48 [2] 5.5 km (6:20 / km)
ahr:125 max:141 rhr:38 weight:74.4kg shoes: Nvii F1(t2)

More forest lower snow
6 PM

Run 40:44 intensity: (19:34 @2) + (21:10 @4) 8.0 km (5:06 / km)
shoes: Nvii F1(b1)

Grønmo. Snow out

O - Night 52:05 intensity: (10:00 @2) + (42:05 @4) *** 8.0 km (6:31 / km)
ahr:162 max:173 28c shoes: Nvii F1(b1)

Even got a bit of daylight on the first rep

Warm up /down 4:41 [1] 0.3 km (15:37 / km)
shoes: Nvii F1(b1)

Wednesday Mar 17, 2021 #

10 AM

Run 35:41 [2] 5.2 km (6:52 / km)
ahr:126 max:142 rhr:38 weight:74.5kg shoes: Nvii F1(b1)

More snow forest this time
5 PM

Run 54:48 intensity: (14:48 @1) + (40:00 @2) 8.0 km (6:51 / km)
ahr:116 max:140 shoes: Nvii F1(t2)

Didn't feel great this afternoon, bit of trails and snow forest. Moving pretty slowly

Tuesday Mar 16, 2021 #

10 AM

Run 31:37 [2] 5.0 km (6:19 / km)
ahr:123 max:140 rhr:40 weight:74.5kg shoes: Nvii F1(b1)

Snow forest + trails. Trying to get off the ice. Easy this morning, felt a bit delicate
5 PM

Run(a) 1:44:49 intensity: (54:49 @2) + (50:00 @4) 25.6 km (4:06 / km)
ahr:139 max:168 shoes: SauKN11t

10 x 4 [1] T Ekerbergsletta and road fun

Warm up /down 8:48 [1] 0.6 km (14:40 / km)
shoes: SauKN11t

Monday Mar 15, 2021 #

4 PM

Run 1:04:59 [2] 10.2 km (6:22 / km)
ahr:123 max:149 rhr:40 weight:75kg shoes: Nvii F1(b1)

Out on the small trails again, north side. Stuck to just following the tracks that people had walked so very little snow bashing today. I guess I am still running on quite a bit of ice even if it is "soft" so will have to be careful until this all melts more (unsure when that will happen)
6 PM

Core Stability 30:00 [1]

Sunday Mar 14, 2021 #

11 AM

Run 2:06:41 [2] 17.5 km (7:14 / km)
ahr:130 max:150 rhr:40 weight:75kg shoes: Nvii F1(b1)

Snow paths. Was hoping the fat bikes and walkers would have been out and done a decent job packing down the snow but this was only on the bigger trails so quite a bit of time bashing through snow or just following a few footprints

Saturday Mar 13, 2021 #

11 AM

Run(a) 1:33:00 intensity: (33:00 @2) + (1:00:00 @4) 24.3 km (3:50 / km)
ahr:161 max:171 rhr:38 weight:75kg shoes: SauKN11t

Eventually managed to drag Henry out for 30 x 90/30 on the roads of south Oslo. Bit icy/snowy/slushy but generally alright and a decent session

Warm up /down 6:36 [1] 0.4 km (16:30 / km)
shoes: SauKN11t

Friday Mar 12, 2021 #

9 AM

Run(a) 31:03 [2] 7.3 km (4:15 / km)
ahr:143 max:155 rhr:38 weight:74.5kg shoes: SauIT

Bit of slush and stuff on the pavement but alright
5 PM

Run(a) 59:11 [2] 13.6 km (4:21 / km)
ahr:133 max:155 shoes: AsN LDN

Klemetsrud with Henry

Thursday Mar 11, 2021 #

Note
rhr:36 weight:75.6kg (rest day)

The snow arrived again today and so I bailed on all running

Wednesday Mar 10, 2021 #

10 AM

O - Training 1:16:05 [2] *** 9.8 km (7:46 / km)
ahr:129 max:149 40c rhr:40 weight:73.6kg shoes: Nvii F1(b1)

Bit of morning orienteering before the snow arrives

Tuesday Mar 9, 2021 #

10 AM

Run(a) 30:48 [2] 7.3 km (4:13 / km)
ahr:140 max:151 rhr:40 weight:74.9kg shoes: AsN LDN

Traffic light route
6 PM

Run 42:28 intensity: (23:44 @2) + (4:44 @3) + (14:00 @4) 9.3 km (4:34 / km)
shoes: Nvii F1(b1)

O - Night 55:30 intensity: (10:30 @2) + (10:00 @3) + (35:00 @4) *** 8.0 km (6:56 / km)
ahr:160 max:172 30c shoes: Nvii F1(b1)

Grønmo loops. Working hard

Warm up /down 7:00 [1] 0.4 km (17:30 / km)
shoes: Nvii F1(b1)

Monday Mar 8, 2021 #

9 AM

Run 32:25 [2] 5.1 km (6:21 / km)
ahr:122 max:145 rhr:38 weight:75kg shoes: Nvii TerraTT

Morning forest. Nice
5 PM

Run(a) 43:39 [2] 9.6 km (4:33 / km)
ahr:128 max:143 shoes: SauIT

Roads and bit via Østensjøvann incl. the moster hill
6 PM

Core Stability 30:00 [1]

Sunday Mar 7, 2021 #

10 AM

O - Training 1:16:35 [2] *** 9.2 km (8:19 / km)
ahr:127 max:150 20c rhr:38 weight:74.9kg shoes: Nvii F1(b1)

Easy control pick and extension with Eskil
7 PM

Run(a) 30:32 [2] 6.6 km (4:38 / km)
ahr:121 max:131 shoes: Sau(white)

The best session of the week?

Saturday Mar 6, 2021 #

10 AM

Run(a) 51:45 intensity: (40:15 @2) + (2:30 @3) + (4:30 @4) + (4:30 @5) 11.1 km (4:40 / km)
rhr:40 weight:75kg shoes: Sau(white)

Morning outing with strides

Warm up /down 6:55 [1] 0.6 km (11:32 / km)
shoes: Sau(white)

5 PM

Run 48:26 [2] 7.4 km (6:33 / km)
ahr:127 max:146 shoes: Nvii TerraTT

Forest again

Friday Mar 5, 2021 #

5 PM

Run 1:03:11 [2] 9.3 km (6:48 / km)
ahr:124 max:141 rhr:42 weight:75kg shoes: Nvii F1(t2)

Another jaunt and loops looking for snow and ice free forest. Lovely evening sun

Thursday Mar 4, 2021 #

10 AM

Run(a) 24:22 [2] 5.4 km (4:31 / km)
ahr:133 max:149 rhr:42 weight:75kg shoes: SauIT

Out giving the legs a stretch.
6 PM

Run 45:15 intensity: (26:00 @2) + (19:15 @4) 9.5 km (4:46 / km)
shoes: Nvii F1(b1)

O - Night 59:20 intensity: (6:00 @1) + (6:00 @2) + (47:20 @4) *** 8.0 km (7:25 / km)
ahr:159 max:171 32c shoes: Nvii F1(b1)

Wednesday Mar 3, 2021 #

9 AM

Run(a) 30:25 [2] 6.6 km (4:37 / km)
ahr:136 max:163 rhr:40 weight:74.4kg shoes: AsN LDN

Braved some grus got the run today which was ok ish but bits of ice around so not totally fun. Also a load of stealth covid carriers children on the path doing a class run of some kind so had to push a bit on the uphill to show off dodge the corona.
5 PM

Run 1:02:52 [2] 8.4 km (7:29 / km)
ahr:121 max:137 shoes: Nvii F1(t2)

2 x "test loop"

Tuesday Mar 2, 2021 #

9 AM

Run(a) 29:16 [2] 6.9 km (4:14 / km)
ahr:140 max:153 rhr:40 weight:74.6kg shoes: SauIT

Actually didn't feel super fresh this morning so was surprised with a PB to the bus stop.
5 PM

Run(a) 53:36 [2] 11.1 km (4:50 / km)
ahr:128 max:148 shoes: SauKN11t

Run 50:00 [4] 12.0 km (4:10 / km)
shoes: Nvii TerraTT

10 x 4 [1] on the grass. I do love grass intervals, it has been too long

Warm up /down 6:54 [1] 1.4 km (4:56 / km)
shoes: SauKN11t

Monday Mar 1, 2021 #

10 AM

Run(a) 30:36 [2] 7.3 km (4:12 / km)
ahr:139 max:151 rhr:38 weight:74.8kg shoes: AsN LDN

So the first of March has arrived and I am not injured (although I do have a bit of pain in my left shin and right glute so I am probably Peter injured). So far so good with the winter but this ice is going to be a bit of a problem for a while so will need to be smart with the training
5 PM

Run 47:03 [2] 6.2 km (7:35 / km)
ahr:120 max:146 shoes: Nvii F1(t2)

Chased Henry around the course from Sunday
6 PM

Core Stability 30:00 [1]

« Earlier | Later »