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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Sep 15, 2019:

activity # timemileskm+m
  Run11 6:05:19 43.78(8:21) 70.47(5:11) 20
  O - Race3 1:37:35 10.46(9:20) 16.83(5:48) 46055c
  Warm up /down4 1:06:03 1.86(35:26) 3.0(22:01)
  O - Training1 35:05 2.42(14:29) 3.9(9:00)19c
  Total11 9:24:02 58.53(9:38) 94.19(5:59) 48074c

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MoTuWeThFrSaSu

Sunday Sep 15, 2019 #

8 AM

Run 17:49 [2] 3.6 km (4:57 / km)
ahr:128 max:144 shoes: S1

Easy with Nic and Simen
12 PM

O - Race 38:43 [5] *** 6.61 km (5:52 / km) +266m 4:53 / km
ahr:174 max:180 16c shoes: Nvii F1(3)

Norwegian Champs Relay
2nd leg, team 6th
Stable race

Run 26:30 [2] 4.7 km (5:38 / km)
shoes: S1

Warm up /down 23:00 [1] 0.7 km (32:51 / km)
shoes: Nvii F1(3)

Saturday Sep 14, 2019 #

9 AM

Run 19:26 intensity: (6:50 @1) + (12:36 @2) 4.11 km (4:44 / km) +20m 4:37 / km
ahr:129 max:145 shoes: S1

Morning jog from the hut, nice along the beach
2 PM

O - Race 37:41 intensity: (11:37 @3) + (26:04 @5) *** 6.42 km (5:52 / km) +194m 5:06 / km
ahr:173 max:187 24c shoes: Nvii F1(3)

Norwegian Middle Distance Champs
Never really felt comfortable, again, a small miss early and then some insecurity. Followed up by a big miss combined with a poor routechoice/execution meant I was caught by eventual winner Eirik Langedal Breivik at the 10th control.
Cruised round the last loop after the arena passage, saving myself and my calf/hamstring for the relay tomorrow

Run 11:46 [2] 2.0 km (5:53 / km)
shoes: S1

Run 19:22 [2] 3.5 km (5:32 / km)
shoes: Nvii F1(3)

Warm up /down 23:25 [1] 1.7 km (13:46 / km)
shoes: Nvii F1(3)

Friday Sep 13, 2019 #

9 AM

Run 21:56 [2] 4.76 km (4:36 / km)
shoes: SauKN

Delayed morning jog. Bit tired this morning but once getting out everything felt better
3 PM

Run 28:48 intensity: (12:18 @2) + (16:30 @3) 6.4 km (4:30 / km)
ahr:155 max:163 shoes: S1

Slightly panicked run back to the car to retrieve shoes.
And afterwards slow with Alan and Jon

Run 5:56 [2] 1.6 km (3:42 / km)
shoes: Nvii F1(3)

O - Race 21:11 [5] *** 3.8 km (5:34 / km)
ahr:177 max:182 15c shoes: Nvii F1(3)

NM middle quali. Through in 2nd behind Gaute. Challenging terrain, all the training with Josh in south Stockholm getting some use today.

Warm up /down 17:18 [1] 0.4 km (43:15 / km)
shoes: Nvii F1(3)

Thursday Sep 12, 2019 #

5 PM

Run 43:14 [2] 8.1 km (5:20 / km)
ahr:127 max:145 shoes: AH33 (Black)

Tired again today but cheered up slightly towards the end.

Wednesday Sep 11, 2019 #

5 PM

Run 44:59 [2] 9.2 km (4:53 / km)
ahr:128 max:141 shoes: S1

Bullied Eskil into going running in the rain round Sognsvann

Tuesday Sep 10, 2019 #

8 AM

Run 21:00 [2] 4.5 km (4:40 / km)
shoes: AH33 (Black)

Rain. Full tights and thermal.
C • Norway 2
6 PM

O - Training 35:05 intensity: (4:30 @2) + (18:40 @3) + (11:55 @4) *** 3.9 km (9:00 / km)
19c shoes: NVii F2 (1)

Run 19:30 [2] 3.5 km (5:34 / km)
shoes: NVii F2 (1)

Warm up /down 2:20 [1] 0.2 km (11:40 / km)

Monday Sep 9, 2019 #

5 PM

Run 1:25:03 [2] 14.5 km (5:52 / km)
shoes: S1

Easy with the boys

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