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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Feb 15, 2015:

activity # timemileskm+m
  O - Training5 4:09:05 25.54(9:45) 41.1(6:04)
  Run3 2:35:16 18.64(8:20) 30.0(5:11)
  O - Race2 2:05:40 16.22(7:45) 26.1(4:49)
  Warm up /down5 1:21:45 6.59 10.6
  Total9 10:11:46 66.98 107.8

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MoTuWeThFrSaSu

Sunday Feb 15, 2015 #

10 AM

O - Race 40:19 [4] 8.3 km (4:51 / km)
ahr:169 shoes: Inov 212 (blue)

Warm up /down 30:00 [2] 3.8 km (7:54 / km)
shoes: Inov 212 (blue)

Saturday Feb 14, 2015 #

1 PM

O - Race 1:25:21 intensity: (40:00 @4) + (45:21 @5) 17.8 km (4:48 / km)
ahr:169 shoes: Inov 212 (blue)

Warm up /down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov 212 (blue)

Friday Feb 13, 2015 #

Event: Portugal O Meeting
 
10 AM

O - Training 41:29 [3] 7.5 km (5:32 / km)
shoes: Inov 212 (blue)

Chilled training on the POM model map

Thursday Feb 12, 2015 #

11 AM

Run 18:43 [3] 3.3 km (5:40 / km)
ahr:124

Wu + D

Warm up /down 5:00 [2]

O - Training 52:00 [4] 8.8 km (5:55 / km)

O Trains with Bartosz and Michal
Feeling very flat this morning but warmed up a bit more by the 3rd interval and got the HR over 175. Good to do some high speed stuff in these dunes.
3 PM

O - Training 1:01:11 [3] 8.3 km (7:22 / km)
ahr:135

I was really looking forward to this session but the map was out of date and the area was full of green. So it sucked. Luckily Bartosz and Michal agreed and then I bought cake to cheer myself up.
Contour only, without compass, corridor, and then compass training.

Wednesday Feb 11, 2015 #

11 AM

Run 1:46:53 [3] 20.6 km (5:11 / km)
ahr:133 max:158 shoes: Mizuno Wave Sayonara 2 (M1)

Easy long run along a ridge. Pretty cool

Tuesday Feb 10, 2015 #

11 AM

O - Training 53:16 [3] 9.5 km (5:36 / km)
shoes: Inov 212 (blue)

Getting into the map on Gafanha (dunes). Tired and a bit dehydrated

Warm up /down 15:45 [2] 2.8 km (5:38 / km)
shoes: Inov 212 (blue)

3 PM

O - Training 41:09 [3] 7.0 km (5:53 / km)
shoes: Inov 212 (blue)

Gafanha again with an edited map. Compass and Circle

Warm up /down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov 212 (blue)

Monday Feb 9, 2015 #

6 PM

Run 29:40 [3] 6.1 km (4:52 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Travelled to Portugal, easy recovery run. Felt not too bad

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