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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Aug 26, 2018:

activity # timemileskm+m
  Run5 2:22:46 15.72(9:05) 25.3(5:39)
  O - Race2 1:58:28 13.05(9:05) 21.0(5:38)31c
  O - Training1 58:29 4.97(11:46) 8.0(7:19)21c
  Warm up /down2 26:00 0.56(46:30) 0.9(28:53)
  Total5 5:45:43 34.3(10:05) 55.2(6:16)52c
averages - sleep:8.6 rhr:7 weight:71.5kg

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Sunday Aug 26, 2018 #

11 AM

Run 20:00 [2] 3.5 km (5:43 / km)
shoes: AG2B

Warm up /down 20:00 [1] 0.8 km (25:00 / km)
shoes: VJ Bold 2018

O - Race 53:35 intensity: (27:08 @2) + (6:27 @4) + (20:00 @5) *** 9.3 km (5:46 / km)
15c rhr:5 slept:7.5 weight:71.6kg shoes: VJ Bold 2018

District Champs Relay
Went fast around the first loop, then got the message that the gap up to the medals was pretty big, so got the chance to relax on the second section. Which is a blessing, in respect to next weekend.

A bit more unstable orienteering than yesterday, but some nice bits of contour interpretation and holding direction. Apparently this map was WOC 2019 relevant (or is an official training map), I hope the actual race map has less paths (yes, I am an orienteering snob).

No HR data because I do not believe that I am that fit/ill. We shall find out on both counts in about a week.

Saturday Aug 25, 2018 #

11 AM

O - Race 1:04:53 [5] *** 11.7 km (5:33 / km)
ahr:174 max:181 16c rhr:10 slept:9.0 weight:71.9kg shoes: VJ Sarva 2017

District Champs - 1st
Good hit out.
Grabbed another win in Scandinavia, which is great. Orienteering pretty good, maybe some excess risk and a lack of control over the flatter areas.

Splits

Run 23:30 [2] 4.6 km (5:07 / km)
shoes: VJ Sarva 2017

Warm up /down 6:00 [1] 0.1 km (1:00:00 / km)
shoes: VJ Sarva 2017

Friday Aug 24, 2018 #

5 PM

Run 35:35 [2] 6.2 km (5:44 / km)
ahr:120 max:140 rhr:3 slept:9.5 weight:71.6kg shoes: AG2B

Unexpectedly poor HR, but I think this happens when I am sort of half awake for a while before actually taking it. Anyway, I felt good today and excited for training.

Thursday Aug 23, 2018 #

6 PM

Run 43:41 [2] 8.0 km (5:28 / km)
ahr:124 max:146 rhr:8 slept:8.0 weight:71.4kg shoes: AG1B

A bit sluggish today, but I do at least feel like I am getting towards being back on it.

Nordmarka was fairly busy today, despite it not being either particularly warm or sunny. Luckily, not nudist busy, or maybe they were nudists but just in their pre nudist stage.
C • Or in other words... 3

Wednesday Aug 22, 2018 #

6 PM

O - Training 58:29 intensity: (11:49 @2) + (7:00 @3) + (28:00 @4) + (11:40 @5) *** 8.0 km (7:19 / km)
ahr:170 max:184 21c rhr:9 slept:8.75 weight:71.4kg shoes: VJ Sarva 2018

O intervals with the district. So Tyrving and Nydalen in attendance in strength, split into groups of 6 and chased each other through the forest.

My orienteering was rather terrible, but was getting back into it by the time we were finished.

Run 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Sarva 2018

Tuesday Aug 21, 2018 #

Note
rhr:9 slept:8.5 weight:71.4kg (rest day)

I get up when I want except on Tuesdays when I get rudely awoken by the builders

Monday Aug 20, 2018 #

Note
rhr:3 slept:9.0 weight:71.4kg (rest day)

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