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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 20, 2016:

activity # timemileskm+m
  Run9 6:24:19 47.66(8:04) 76.7(5:01)
  O - Training1 1:06:00 8.7(7:35) 14.0(4:43)
  O - Night1 44:59 3.36(13:24) 5.4(8:20)
  Gym1 30:00
  Warm up /down1 5:41 0.19(30:29) 0.3(18:57)
  Total11 8:50:59 59.9 96.4

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

Note
(rest day)

Saturday Nov 19, 2016 #

10 AM

O - Training 1:06:00 [5] 14.0 km (4:43 / km)
shoes: Inov8 190

November kåsen?
5 PM

Run 20:00 [2] 4.0 km (5:00 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Friday Nov 18, 2016 #

7 AM

Run 49:05 [2] 9.8 km (5:01 / km)
ahr:133 max:151 shoes: Mizuno Wave Sayonara 2 White

Dark, wind, cold, rain, sleet, snow, ice, slush, grim
6 PM

Run 28:40 [2] 6.0 km (4:47 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Thursday Nov 17, 2016 #

9 AM

Run 55:38 [2] 10.6 km (5:15 / km)
ahr:138 max:163 shoes: Mizuno Wave S (Blue 2 Bays)

Easy run. Icy on the small paths, especially the bare rock. Sognsvann now pretty clear
4 PM

Gym 30:00 [1]

So it begins

Wednesday Nov 16, 2016 #

11 AM

Run 1:21:57 intensity: (56:32 @2) + (25:25 @3) 19.0 km (4:19 / km)
ahr:140 max:159 shoes: AG1B

Lunch date run with Alan.
I was able to "raz" a "cheeky" 25 minutes at a "dirty" 3.54s at the end.

Tuesday Nov 15, 2016 #

9 AM

Run 33:14 [2] 6.0 km (5:32 / km)
ahr:140 max:157 shoes: Mizuno Wave S 2 (Blue Green)

Easy morning. Snow almost all gone, patches of ice and water on some of the paths though.

The battles with the gym continue. They have now decided to post my card to me after I complained last week, which is irritating as I was planning on going on Monday and picking it up in person. I wonder if this is my karma punishment for my night orienteering?
5 PM

Run 1:03:44 [2] 12.5 km (5:06 / km)
ahr:122 max:145 shoes: Mizuno Wave Sayonara 2 White

Double of Sognsvann with Cherry. Icy.

Monday Nov 14, 2016 #

9 AM

Run 35:32 [2] 6.5 km (5:28 / km)
ahr:139 max:161 shoes: Salomon Speed Cross

Grey and melting snow.
6 PM

Run 16:29 [2] 2.3 km (7:10 / km)
ahr:120 shoes: O-Roc

O - Night 44:59 [3] 5.4 km (8:20 / km)
ahr:144 max:167 shoes: O-Roc

Night orienteering. Fog down. No reflexes out. Tough, but pretty good in general (gps pending). Snow basically non existent, but lots of water around.

Warm up /down 5:41 [2] 0.3 km (18:57 / km)
shoes: O-Roc

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