Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 9, 2019:

activity

time

miles

Run

3:33:02

22.8

(9:21)

36.7

(5:48)

O - Race

2:00:21

13.17

(9:08)

21.2

(5:41)

44c

O - Training

1:32:36

7.33

(12:38)

11.8

(7:51)

23c

Cycling

45:00

Gym

40:00

Warm up /down

38:55

1.74

(22:22)

2.8

(13:54)

Total

9:09:54

45.05

72.5

67c

2:30

0:00

» now

Sunday Jun 9, 2019 #

7 AM

Run 15:00 [2] 3.0 km (5:00 / km)
shoes: AG2B

11 AM

O - Race 1:25:00 [4] *** 15.0 km (5:40 / km)
24c shoes: Nvii F1(2)

World Cup Chase
Sufferfest

Run 30:00 [2] 4.0 km (7:30 / km)
shoes: Nvii F1(2)

Warm up /down 20:00 [2] 2.0 km (10:00 / km)

Saturday Jun 8, 2019 #

7 AM

Run 15:27 [2] 2.5 km (6:11 / km)
shoes: AG2B

Team jog

2 PM

O - Race 35:21 [5] *** 6.2 km (5:42 / km)
20c shoes: Nvii F1(2)

World Cup Middle Finland. 24th
Warm, suffering in the heat but my orienteering was actually pretty good. Caught by Gaute early and was able to hold on for a while by sticking to better routes.

Run 30:00 [2] 4.0 km (7:30 / km)

Warm up /down 15:00 [1] 0.5 km (30:00 / km)

Friday Jun 7, 2019 #

10 AM

O - Training 49:00 [2] *** 6.8 km (7:12 / km)
13c shoes: NVii F1(1)

World Cup Model
Beautiful

Thursday Jun 6, 2019 #

5 PM

O - Training 43:36 [2] *** 5.0 km (8:43 / km)
10c shoes: NVii F1(1)

Faffing around from the accommodation to check that orienteering in Finland is the same as Norway. It was. Excellent

Wednesday Jun 5, 2019 #

8 AM

Run 1:01:13 12.6 km (4:52 / km)
shoes: AG2B

Warm up /down 3:55 [2] 0.3 km (13:03 / km)

Tuesday Jun 4, 2019 #

5 PM

Run 1:01:22 [2] 10.6 km (5:47 / km)
shoes: AH33 (Black)

Easy in Nordmarka. Keeping well clear of the dangerous places on such a fine summer afternoon

C • danger 2

Monday Jun 3, 2019 #

8 AM

Gym 40:00 [1]

Lunges
Glutes
Goblins
Core
3x5x40 split
3x5x60 back. Box supersets
Ankles
Penguins

Cycling 45:00 [2]

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