Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 4, 2012:

activity	#	time	miles		km		+m
Run	6	4:35:26	36.59	(7:32)	58.89	(4:41)	835
O - Training	2	2:31:22	14.17	(10:41)	22.8	(6:38)	791
Total	8	7:06:48	50.76	(8:24)	81.69	(5:13)	1627

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Sunday Nov 4, 2012 #

Event: SPOOK Beer Race

Saturday Nov 3, 2012 #

8 AM

Run 33:37 [3] 6.57 km (5:07 / km) +64m 4:53 / km
shoes: Cumulus 14

Easy pre breakfast with the boys

3 PM

O - Training 1:17:48 [3] 12.1 km (6:26 / km) +555m 5:14 / km
shoes: Icebugs

Quality little area, like Tankersly but on the side of a massive hill (somewhere near Buxton)

Friday Nov 2, 2012 #

11 AM

Run 1:00:05 [3] 13.26 km (4:32 / km) +286m 4:05 / km
shoes: Cumulus 14

To the park

Thursday Nov 1, 2012 #

10 AM

Run 26:24 [3] 6.06 km (4:21 / km) +96m 4:02 / km
shoes: Nimbus 12's

Pre breakfast in the park

5 PM

Run 1:00:02 [3] 12.39 km (4:51 / km) +263m 4:23 / km
shoes: Cumulus 12's

Steady in the park

Wednesday Oct 31, 2012 #

10 AM

O - Training 1:13:34 [3] 10.7 km (6:53 / km) +237m 6:11 / km
shoes: Icebug Spirit I

Josh and Swanlake came to visit. Went for some nice easy training.
http://sno-kartor.se/map_images/825.jpg

Tuesday Oct 30, 2012 #

10 AM

Run 15:57 [3] 3.21 km (4:58 / km)
shoes: Asics Hypers

Jog to and from session

Run 31:00 [4] 7.94 km (3:54 / km)
shoes: Asics Hypers

5 x 5 min Threshold with 90s rest. Running with EB. Just about managed to fit this session in before going off to lunch. Felt comfortable today (low end threshold probably)

Monday Oct 29, 2012 #

4 PM

Run 48:21 [3] 9.46 km (5:07 / km) +126m 4:47 / km
shoes: Asics Hypers

Easy run with IL and SF. Astra track and then Kusens.

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