Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jan 31, 2022:

activity

time

miles

Ski - Classic

23:26:27

Run

15:57:28

94.2

(10:10)

151.6

(6:19)

Run(a)

13:52:29

114.46

(7:16)

184.2

(4:31)

O - Training

4:55:05

28.02

(10:32)

45.1

(6:33)

120c

O - Night

4:51:28

25.35

(11:30)

40.8

(7:09)

72c

Core Stability

1:00:00

Warm up /down

32:50

1.37

(24:01)

2.2

(14:55)

Total

64:35:47

263.4

423.9

192c

averages - weight:73.8kg

5:07

0:00

» now

Monday Jan 31, 2022 #

8 AM

Run(a) (AG) 31:15 [2] 6.5 km (4:48 / km)
ahr:126 max:138 weight:74.9kg shoes: AsN LDN

Slow morning and cold

5 PM

Run 55:39 [2] 7.8 km (7:08 / km)
ahr:128 max:145 shoes: Nvii F1(t2)

Back into the heavy snow. Ice actually didn't feel too bad today, good to have had some days away from it

Sunday Jan 30, 2022 #

10 AM

O - Training 2:00:18 [2] *** 16.9 km (7:07 / km)
ahr:130 max:151 40c shoes: Nvii TerraTT

Long run orienteering, terrain nice. Body a bit tired, mostly hip stability, otherwise fine. Navigation mostly good

Saturday Jan 29, 2022 #

9 AM

O - Training 1:13:09 *** 12.4 km (5:54 / km)
ahr:163 max:172 30c shoes: Nvii TerraTT

4x2k+ O intervals. Struggling with the hamstrings, I think this is normal though for the first fast stuff in the fast+snow free terrain. Navigation good. Mentality possibly lacking a bit, easier to go for it in the flatter terrain but not on the big dunes

Warm up /down 12:00 [2] 1.0 km (12:00 / km)
shoes: Nvii TerraTT

3 PM

O - Training 1:00:16 [2] *** 9.4 km (6:25 / km)
ahr:124 max:137 20c shoes: Nvii TerraTT

Easy distance orienteering. Did the first part together with Sondre. Orienteering mostly good, struggling a bit with 1:10 distance judgement

Friday Jan 28, 2022 #

9 AM

Run 30:24 [2] 6.4 km (4:45 / km)
ahr:131 max:142 shoes: SauIR(b1)

Morning jog / warm down from yesterday

3 PM

O - Training 41:22 [2] *** 6.4 km (6:28 / km)
ahr:140 max:153 30c shoes: Nvii TerraTT

Sand dunes - down in Halland for some snow free paradise

Run 7:00 [2] 1.1 km (6:22 / km)
shoes: Nvii TerraTT

Thursday Jan 27, 2022 #

9 AM

Run(a) (AG) 30:43 [2] 7.4 km (4:09 / km)
ahr:143 max:156 weight:74kg shoes: AsN LDN

Out and about

6 PM

O - Night 1:30:06 [4] *** 14.8 km (6:05 / km)
ahr:163 max:179 20c shoes: Nvii F1(t2)

Night cup in Gbg

Run 10:00 [2] 1.5 km (6:40 / km)
shoes: Nvii F1(t2)

Warm up /down 8:48 [1] 0.4 km (22:00 / km)
shoes: Nvii F1(t2)

Wednesday Jan 26, 2022 #

5 PM

Run 1:16:57 [2] 10.3 km (7:28 / km)
ahr:125 max:145 weight:73kg shoes: Nvii F1(b2)

Terrain south side, trying hard to run in the snow rather than on the ice. Couple of loops of my favourite marsh

Tuesday Jan 25, 2022 #

9 AM

Run(a) (AG) 30:56 [2] 6.6 km (4:41 / km)
ahr:130 max:141 weight:73.8kg shoes: SauIT

Chilly

5 PM

Run(a) 1:25:02 19.2 km (4:26 / km)
ahr:162 max:170 shoes: SauKN11t

BSK Intervals. Bjerke
8x4[1] T
Felt good.

Warm up /down 7:25 [1] 0.3 km (24:43 / km)
shoes: SauKN11t

Monday Jan 24, 2022 #

9 AM

Run(a) (AG) 30:19 [2] 6.7 km (4:31 / km)
ahr:129 max:142 weight:73.8kg shoes: Sau(white)

Bit slow this morning, far more tired than expected from running in terrain for 70 minutes yesterday. Strange that. Also slight pain R foot outside halfway along. Think it is just a bit of tightness/stabilising from ankle/calf but will follow along

5 PM

O - Night 58:21 [2] *** 6.4 km (9:07 / km)
ahr:134 max:153 24c shoes: Nvii F1(t2)

Grønmo. 1 loop behind Tilda. 3 alone

Run 25:04 [2] 3.9 km (6:26 / km)
ahr:120 max:140 shoes: Nvii F1(t2)

Jog jog

Sunday Jan 23, 2022 #

10 AM

Run 2:04:41 [2] 15.8 km (7:53 / km)
ahr:128 max:155 weight:73.8kg shoes: Nvii F1(3)

Up on Skullerudåsen looking for non ice and low snow. Eventually found a reasonable loop around a marsh and just ran that rather a lot

Saturday Jan 22, 2022 #

10 AM

Run(a) 1:13:55 15.0 km (4:56 / km)
ahr:139 max:178 weight:74.2kg shoes: SauKN11t

Out for the Saturday session. Felt not great but better once going

Warm up /down 4:37 [1] 0.5 km (9:14 / km)
shoes: SauKN11t

6 PM

Run(a) (AG) 46:01 [2] 9.6 km (4:48 / km)
ahr:127 max:137 shoes: SauIT

Around the football pitch. Treated myself to the bigger one this time, actually had company for a while which was weird but also a good distraction

Friday Jan 21, 2022 #

9 AM

Run(a) 30:28 [2] 6.7 km (4:33 / km)
ahr:130 max:140 weight:73.6kg shoes: AsN LDN

Doing my warm down from yesterday. Cold out

6 PM

Run 1:15:10 [2] 11.5 km (6:32 / km)
ahr:122 max:142

Pretty horrible out in Østmarka. Very icy everywhere and not ideal in the forest. March vibes. Got to find a solution if this is going to continue

Thursday Jan 20, 2022 #

6 PM

O - Night 48:46 *** 6.5 km (7:30 / km)
ahr:162 max:172 28c weight:73.6kg shoes: Nvii F1(3)

BSK Grønmo
Not as much snow as last week, heavy in places but also a lot of cleanish forest. Technique not great, but physically felt good.

Run 36:18 6.4 km (5:40 / km)
ahr:151 max:165 shoes: Nvii F1(3)

Short loop with minor alternations because of ice cover

Been a bit of an odd few days because of a covid near miss. Felt not really that great until getting a negative result this afternoon. Couple of hours after that and I feel like I am in personal best shape

Wednesday Jan 19, 2022 #

6 PM

Run(a) 47:39 [2] 10.1 km (4:43 / km)
ahr:130 max:148 shoes: SauIR(b1)

Easy loop on the roads. Bit icy following 0 degree and rain but ok. Body a bit terrible after skiing but much nicer by the end

Tuesday Jan 18, 2022 #

10 AM

Ski - Classic 2:08:16 [2]
ahr:130 max:153 shoes: Madshus

30k with the gang

Monday Jan 17, 2022 #

10 AM

Run 37:07 [2] 6.7 km (5:32 / km)
ahr:121 max:139 shoes: Nvii F1(t2)

Easy jog with Simen and Eskil

5 PM

Ski - Classic 1:43:35 [2]
ahr:126 max:148 shoes: Madshus

23k
Very nice on the top of Sjusjøen then made the mistake of dropping down to Nordseter. Tough climb back up

Sunday Jan 16, 2022 #

9 AM

Ski - Classic 3:04:54 [2]
ahr:129 max:153 shoes: Madshus

42k
Not quite as good a feeling, don't feel so beat up yet after all the skiing

Saturday Jan 15, 2022 #

9 AM

Ski - Classic 4:03:48 [2]
ahr:135 max:155 shoes: Fischer Twin Skin

55k
Ski camp day 2, not as lightning fast as yesterday, bit of sugar snow towards the end but otherwise very nice

5 PM

Ski - Classic 1:03:52 [2]
ahr:129 max:152 shoes: Fischer Twin Skin

15k
Dagens andre økt

Friday Jan 14, 2022 #

5 PM

Ski - Classic 1:59:38 [2]
ahr:130 max:153 weight:73.6kg shoes: Fischer Twin Skin

27k
Sjusjøen. It is fast

Thursday Jan 13, 2022 #

9 AM

Run(a) (AG) 30:44 [2] 6.9 km (4:27 / km)
ahr:128 max:139 shoes: SauIT

Up to the løkka. Felt decent today

6 PM

Run 43:30 8.2 km (5:18 / km)
ahr:151 max:165 shoes: Nvii F1(3)

Grønmo with BSK 2xlong,2xshort
Snow not too bad and a reasonable group so some good tracking on the loop

O - Night 53:30 7.4 km (7:14 / km)
ahr:157 max:168 shoes: Nvii F1(3)

4xLiåsen
Reasonable tekkers

Wednesday Jan 12, 2022 #

8 AM

Run 1:31:18 [2] 13.9 km (6:34 / km)
ahr:125 max:147 shoes: Nvii F1(t2)

Around Lutvann. Took the opportunity of being awake early to get out for a longer adventure, 0 degrees so wet snow, mostly well packed except on the east side of Lutvann, surprised by grateful that there had been people walking there. Beautiful sunrise as I ran southwards on the ridges home

6 PM

Run(a) 32:51 [2] 7.3 km (4:30 / km)
ahr:127 max:150 shoes: SauIR(b1)

Traffic lights, possibly a fraction slippy but alright

Tuesday Jan 11, 2022 #

10 AM

Run(a) 1:14:08 17.9 km (4:08 / km)
ahr:159 max:167 weight:73.5kg shoes: SauKN11t

15 x 90/30 road loop Tveita - Helsfyr. Possible improvement to avoid roads, should really extend to Etterstad. Felt decent today, fraction warm. Nice to do a road session without problems for once

6 PM

Run 32:47 [2] 5.7 km (5:45 / km)
ahr:120 max:138 shoes: Nvii F1(t2)

Morning loop, wet snow but warmish

Monday Jan 10, 2022 #

8 AM

Run(a) 59:09 [2] 13.1 km (4:31 / km)
ahr:133 max:145 weight:73.5kg shoes: SauIT

Road loop Tveita - Helsfyr via cemetery
Snow mostly ok, R hamstring a bit tight

5 PM

Run 47:05 [2] 7.7 km (6:07 / km)
ahr:119 max:136 shoes: Nvii F1(t2)

Started out on the standard morning loop, mostly animal tracks, better once back on the main blue track

6 PM

Core Stability 30:00 [1]

Sunday Jan 9, 2022 #

9 AM

Ski - Classic 3:16:19 [2]
ahr:136 max:157 weight:73.5kg shoes: Fischer Twin Skin

37k Vangen by Ski
Mariholtet - Svarvestolsbrenna - Bjørnebetet - Løkensetermyrene - Vangen - Skjelbreia - Sandbakken - Langvannsdroga
Scooter track after Mariholtet was a bit sketchy but did mean I got to some cool places. Pretty empty on the way to Vangen which was nice, busier on the way back but dealt with it ok

Saturday Jan 8, 2022 #

11 AM

Run(a) 57:47 11.6 km (4:59 / km)
ahr:152 max:177 shoes: SauIR(b1)

First Saturday session of the training block, slow getting out and felt a bit terrible at the start but much better by the end. A lot of snow around but the main roads were alright

C • The difference 2

7 PM

Run 55:08 [2] 8.4 km (6:34 / km)
ahr:118 max:137 shoes: Nvii F1(t2)

Out late on the trails, fairly unstable. Took it easy, possibly a bit more wiped from Thu+Fri than expected. Felt decent running though. Snow is ok, not firm but not slippery, yet

Friday Jan 7, 2022 #

4 PM

Ski - Classic 1:36:28 [2]
ahr:138 max:160 shoes: Fischer Twin Skin

18k
Out from Hara, lake, Skullerud stadium, 1 lap, Grønmo, back to the stadium, 1 lap, home

Thursday Jan 6, 2022 #

10 AM

Run(a) 31:02 [2] 7.3 km (4:15 / km)
ahr:138 max:151 shoes: Sau(white)

Traffic lights, just about nice enough on the pavement as the ice is visible. Cold again

6 PM

Run 1:10:25 13.7 km (5:08 / km)
ahr:155 max:167 shoes: Nvii F1(b2)

Ran too and from Grønmo and didn't get killed by any skiers

O - Night 40:45 5.7 km (7:09 / km)
ahr:155 max:167 shoes: Nvii F1(b2)

Grønmo night O

Wednesday Jan 5, 2022 #

10 AM

Run(a) (AG) 30:47 [2] 6.9 km (4:28 / km)
ahr:131 max:148 shoes: Sau(white)

Decided it was safe enough to bring out the white shoes, good choice

5 PM

Run 1:07:26 [2] 11.3 km (5:58 / km)
ahr:122 max:142 shoes: Nvii F1(b2)

North side ice trails. Felt kind of ok, got into the headtorch meditation bubble. Bit colder than expected, reasonable conditions but very hard underfoot

Tuesday Jan 4, 2022 #

9 AM

Run(a) (AG) 30:24 [2] 6.6 km (4:36 / km)
ahr:124 max:137 shoes: SauIT

Morning ice skating, although it was better than expected

5 PM

Run(a) 1:19:19 18.8 km (4:13 / km)
ahr:155 max:165 shoes: SauKN11t

20 x 90/30 on Rv 4. Reasonable conditions, bit warm/overdressed
BSK gang

Monday Jan 3, 2022 #

4 PM

Run 1:11:29 [2] 11.3 km (6:20 / km)
ahr:121 max:147 shoes: Nvii F1(b2)

Ankle deep wet snow, rain +2 degrees. Body not particularly happy with my terrible ski technique so fairly sore in R hip flexor inside. Conditions are only going to get worse with a big freeze expected wed/thu followed by a big snow on fri. Just going to have to be flexible

6 PM

Core Stability 30:00 [1]

Sunday Jan 2, 2022 #

9 AM

Ski - Classic 2:25:30 [2]
ahr:129 max:149 shoes: Madshus

29k
Bit of a harder day with the gang as they were skating. Tired by the end

Saturday Jan 1, 2022 #

2 PM

Ski - Classic 2:04:07 [2]
ahr:128 max:151 shoes: Madshus

23k
Worse tracks than yesterday and not the best feeling at the start. Technique possibly starting to get back

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