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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 18, 2018:

activity # timemileskm+m
  Run10 6:30:53 46.42(8:25) 74.7(5:14)
  O - Training3 2:18:06 10.38(13:19) 16.7(8:16)57c
  O - Night1 55:00 4.35(12:39) 7.0(7:51)22c
  O - Race1 46:31 5.53(8:25) 8.9(5:14)13c
  Warm up /down3 42:18 1.8(23:28) 2.9(14:35)
  Specific Drills1 11:30 0.62(18:30) 1.0(11:30)
  Total10 11:24:18 69.1(9:54) 111.2(6:09)92c

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Sunday Nov 18, 2018 #

9 AM

Run 55:57 [2] 8.7 km (6:26 / km)
shoes: Inov 212 (blue)

O - Training 1:09:18 [2] *** 7.8 km (8:53 / km)
34c shoes: Inov 212 (blue)

Run up to Skjennungstua then orienteering downhill back. The orienteering went well

Saturday Nov 17, 2018 #

11 AM

O - Race 46:31 [5] *** 8.9 km (5:14 / km)
ahr:172 max:180 13c shoes: J7F

Chasing start pursuit style.

Started just off the back of the group so went for the classic map in pocket tactic to catch up, then predictably struggled to work out exactly where we when I had caught up. Got into things after 1 and then pushed the speed with Vojtech. Bit of routechoice drama excitement on the last two controls with first him getting a small lead and then me getting one which was enough to get into the finish in front.

O - Training 12:29 [4] 2.3 km (5:26 / km)
ahr:162 max:175 shoes: J7F

Forest 1:1500 prologue

Run 11:42 [2] 1.7 km (6:53 / km)
shoes: J7F

Warm up /down 30:00 [1] 2.0 km (15:00 / km)
shoes: J7F

Friday Nov 16, 2018 #

8 AM

Run 35:12 [2] 6.0 km (5:52 / km)
ahr:127 max:143 shoes: Mizuno Wave S (Lumo Green)

Slow up to Nordmarka

Thursday Nov 15, 2018 #

9 AM

O - Training 56:19 intensity: (16:00 @2) + (40:19 @3) *** 6.6 km (8:32 / km)
23c

Run 22:10 [2] 3.8 km (5:50 / km)

6 PM

O - Night 55:00 intensity: (10:00 @2) + (25:00 @4) + (20:00 @5) *** 7.0 km (7:51 / km)
22c shoes: VJ Bold 2018

BSK Night Forked Intervals down near Ås.

Good to start with, or at least decent for this flat terrain, then all sorts of stuff started going wrong.

Run 27:30 [2] 4.3 km (6:24 / km)
shoes: VJ Bold 2018

Warm up /down 2:30 [1] 0.1 km (25:00 / km)
shoes: VJ Bold 2018

Wednesday Nov 14, 2018 #

7 AM

Run 28:13 [2] 5.6 km (5:02 / km)
ahr:133 max:143 shoes: Mizuno Wave S (Lumo Green)

Morning saunter
6 PM

Run 45:34 [2] 9.6 km (4:45 / km)
shoes: S1

Alan's loop. There is no Alan.
C • Alan 4

Tuesday Nov 13, 2018 #

8 AM

Run 29:45 [2] 6.4 km (4:39 / km)
shoes: AG2B

Into work
5 PM

Run 1:12:58 intensity: (42:38 @2) + (30:20 @4) 16.5 km (4:25 / km)
shoes: AG2B

300x256 in Bislett for 16 laps. A lot easier than expected to get down around the required times, a couple of slow ones but mostly good.

Specific Drills 11:30 [1] 1.0 km (11:30 / km)
shoes: AG2B

Warm up /down 9:48 [2] 0.8 km (12:15 / km)
shoes: AG2B

Monday Nov 12, 2018 #

5 PM

Run 1:01:52 [2] 12.1 km (5:07 / km)
ahr:125 max:142 shoes: S1

Out and back to Hammeren for the first classic Monday of the winter. Felt like I was moving faster than in reality. So probably good to have had the morning off

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