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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 3, 2015:

activity # timemileskm+m
  O - Training6 6:02:19 33.8(10:43) 54.4(6:40)
  Run7 3:10:38 21.81(8:44) 35.1(5:26)
  O - Night1 1:05:00 7.46(8:43) 12.0(5:25)
  Terrain Running1 43:00 4.72(9:06) 7.6(5:39)
  Gym1 40:00
  Total11 11:40:57 67.79 109.1

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MoTuWeThFrSaSu

Sunday May 3, 2015 #

10 AM

O - Training 1:05:13 [3] 10.5 km (6:13 / km)
shoes: Inov 212 (blue)

Tio training, stable. Reasonable focus, some drift. Learning
2 PM

O - Training 1:01:17 [3] 9.7 km (6:19 / km)
shoes: Inov 212 (blue)

More tio training, weak in the beginning but then picked it up and went a lot better. Holding direction a lot better
C • Weak in the beginning 9

Saturday May 2, 2015 #

11 AM

O - Training 1:06:49 [3] 11.4 km (5:52 / km)
shoes: Inov 212 (blue)

Tio training. Worked hard to focus on active orienteering, was ok but lost a bit of focus in the end. Accurate compass work was good today, rough compass was drifting a bit
C • compass 4

Run 15:00 [3] 2.7 km (5:33 / km)
shoes: Inov 212 (blue)

6 PM

Run 39:18 [2] 8.1 km (4:51 / km)
shoes: Cumulus 14

Easy run out from the accommodation

Friday May 1, 2015 #

11 AM

Run 38:00 [2] 7.1 km (5:21 / km)
shoes: Cumulus 14

Recovery jog

Thursday Apr 30, 2015 #

4 PM

Run 30:00 [3] 5.8 km (5:10 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Terrain Running 43:00 intensity: (25:00 @4) + (18:00 @5) 7.6 km (5:39 / km)
shoes: Icebug (NightHawk)

Smashing it in the marsh

Run 8:30 [3] 1.7 km (5:00 / km)
shoes: Icebug (NightHawk)

Wednesday Apr 29, 2015 #

8 AM

O - Training 45:00 [3] 6.3 km (7:09 / km)
shoes: Icebug (NightHawk)

Pre breakfast saunter

Run 5:00 [3] 1.0 km (5:00 / km)

9 PM

O - Night 1:05:00 [4] 12.0 km (5:25 / km)
shoes: VJ Supra 2015

Night relay training

Run 28:00 [3] 4.0 km (7:00 / km)
shoes: VJ Supra 2015

Tuesday Apr 28, 2015 #

10 AM

O - Training 1:04:00 [4] 10.5 km (6:06 / km)
shoes: VJ Supra 2015

O intervals with Scott and Ivar

Run 26:50 [3] 4.7 km (5:43 / km)
shoes: VJ Supra 2015

Monday Apr 27, 2015 #

1 PM

O - Training 1:00:00 [2] 6.0 km (10:00 / km)

Control setting/easy recovery
C • easy recovery 8
6 PM

Gym 40:00 [2]

Mad ankles and plyo

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