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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jan 19, 2020:

activity # timemileskm+m
  Run6 6:18:59 44.68(8:29) 71.9(5:16)
  Cross Training5 3:40:00
  Cycling3 1:30:00
  O - Training1 30:00 2.73(10:58) 4.4(6:49)16c
  Warm up /down2 17:57 0.93(19:16) 1.5(11:58)
  Specific Drills1 13:03 0.62(21:00) 1.0(13:03)
  Total11 12:29:59 48.96 78.816c

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MoTuWeThFrSaSu

Sunday Jan 19, 2020 #

9 AM

Run 1:59:16 [2] 16.2 km (7:22 / km)
shoes: SauIR

Norwegian long run with Nic, Olav, Carl. Østmarka exploring, pretty icy in some places but also very very nice on the top of the ridges
4 PM

Cross Training 40:00 [2]

Saturday Jan 18, 2020 #

9 AM

Run 1:04:09 intensity: (23:17 @2) + (40:52 @4) 13.6 km (4:43 / km)
shoes: S1

Gloomy day and I was tired this morning, but as usual once actually going I felt ok. 5x7 1 minute

Warm up /down 11:57 [2] 0.9 km (13:17 / km)
shoes: S1

5 PM

Cross Training 1:00:00 [2]

Friday Jan 17, 2020 #

4 PM

Cross Training 45:00 [2]

Cycling 30:00 [2]

Thursday Jan 16, 2020 #

7 AM

Cross Training 45:00 [2]

Cycling 30:00 [2]

6 PM

Run 50:19 intensity: (18:19 @2) + (32:00 @4) 9.8 km (5:08 / km)
shoes: Nvii F1(3)

O - Training 30:00 intensity: (9:00 @2) + (21:00 @4) *** 4.4 km (6:49 / km)
16c shoes: Nvii F1(3)

Wednesday Jan 15, 2020 #

4 PM

Cross Training 30:00 [2]

Body not responding to Bislett as hoped

Cycling 30:00 [2]

Tuesday Jan 14, 2020 #

8 AM

Run 28:47 [2] 6.0 km (4:48 / km)
shoes: SauKN

To work. Rain and wind. Nice.
5 PM

Run 1:24:40 intensity: (36:00 @2) + (48:40 @4) 20.2 km (4:11 / km)
shoes: SauKN

25 x 400s in Bislett. Pretty wrecked afterwards, probably skiing related. No points today either, although there is a kid in an Oregon Project t-shirt and vaporflys that is almost certainly worth quadruple points if he ever ends up in the wrong place on the track.
C • Vaporflys 4

Specific Drills 13:03 [1] 1.0 km (13:03 / km)
shoes: SauKN

Warm up /down 6:00 [2] 0.6 km (10:00 / km)
shoes: SauKN

Monday Jan 13, 2020 #

7 PM

Run 31:48 [2] 6.1 km (5:13 / km)
shoes: AsN LDN

Bit of a long day, and it was also seriously cold. But on the positive side, my body is not in serious pain after a weekend of skiing.

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