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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 29, 2016:

activity # timemileskm+m
  O - Race4 4:18:23 28.89(8:57) 46.5(5:33)
  Warm up /down4 2:32:52 9.07(16:51) 14.6(10:28)
  Run5 2:02:38 14.79(8:18) 23.8(5:09)
  O - Training1 28:18 1.24(22:46) 2.0(14:09)
  Total10 9:22:11 54.0(10:25) 86.9(6:28)

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MoTuWeThFrSaSu

Sunday May 29, 2016 #

Note

Flew to London
5 PM

Run 44:15 [2] 9.5 km (4:39 / km)
shoes: Mizuno Wave Aus

Easy run

Saturday May 28, 2016 #

11 AM

Warm up /down 16:43 [2] 2.3 km (7:16 / km)
shoes: VJ Bold SM 15

Warm down

Warm up /down 25:00 [2] 2.5 km (10:00 / km)
shoes: VJ Bold SM 15

O - Race 40:00 [5] 8.0 km (5:00 / km)
shoes: VJ Bold SM 15

EOC Relay

Friday May 27, 2016 #

12 PM

Run 34:54 [2] 6.7 km (5:13 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Run with Kris

Thursday May 26, 2016 #

8 AM

Run 10:46 [2] 2.0 km (5:23 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Morning Jog
2 PM

O - Race 34:00 [5] 5.0 km (6:48 / km)
shoes: VJ Bold SM 15

Middle Q

Warm up /down 40:00 [2] 4.0 km (10:00 / km)

Wednesday May 25, 2016 #

11 AM

O - Training 28:18 [1] 2.0 km (14:09 / km)
shoes: VJ Bold SM 15

Middle/Relay model. Very easy

Tuesday May 24, 2016 #

8 AM

Run 16:02 [2] 2.8 km (5:44 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Morning jog
1 PM

O - Race 1:49:23 [5] 20.5 km (5:20 / km)
shoes: Inov8 190

EOC Long

Warm up /down 12:25 [2] 1.6 km (7:46 / km)
shoes: Inov8 190

Warm up /down 26:07 [2] 1.4 km (18:39 / km)
shoes: Inov8 190

Monday May 23, 2016 #

10 AM

O - Race 1:15:00 [5] 13.0 km (5:46 / km)
shoes: Inov8 190

Long qualification

Warm up /down 10:34 [1] 1.4 km (7:33 / km)
shoes: Inov8 190

Warm up /down 22:03 [2] 1.4 km (15:45 / km)
shoes: Inov8 190

6 PM

Run 16:41 [2] 2.8 km (5:58 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Recovery/actual warm down

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