Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Dec 13, 2020:

activity

time

miles

Run

4:00:55

27.87

(8:39)

44.85

(5:22)

Run(a)

3:27:02

28.27

(7:19)

45.5

(4:33)

O - Night

1:02:16

5.28

(11:47)

8.5

(7:20)

18c

Core Stability

49:00

Warm up /down

11:11

1.01

(11:07)

1.62

(6:55)

Total

9:30:24

62.43

100.47

18c

averages - weight:73.6kg

2:06

0:00

» now

Sunday Dec 13, 2020 #

11 AM

Run 2:06:43 [2] 20.55 km (6:10 / km)
ahr:133 max:154 shoes: SauIR

Not Vangen.

Saturday Dec 12, 2020 #

12 PM

Run(a) 56:10 14.0 km (4:01 / km)
ahr:145 max:172 weight:74.4kg shoes: SauKN11t

30 minute progression
I was meant to run the first k at 3.55-4.00 which after getting all pumped for session really does feel like a bit of jog, so yes, predictably struggled with the slower parts but then was able to get going on the later reps.
Went down to Østensjø to try and get flat running, got people and mud (but yes mostly flat)

Warm up /down 5:00 [1] 0.7 km (7:09 / km)
shoes: SauKN11t

Friday Dec 11, 2020 #

5 PM

Run(a) 33:18 [2] 7.2 km (4:38 / km)
ahr:126 max:147 weight:73.4kg shoes: SauIT

Easy roads

Core Stability 20:00 [1]

Thursday Dec 10, 2020 #

11 AM

Run(a) 21:52 [2] 5.2 km (4:12 / km)
ahr:131 max:147 shoes: SauIR

With Henry round Hara.

6 PM

O - Night 1:02:16 [3] *** 8.5 km (7:20 / km)
ahr:151 max:167 18c shoes: Nvii F1(b1)

Night O.
Significant improvement on last week

Before we started the control hanger said that there was a dead cow on the way to one of the controls. I have seen elk skeletons in the forest but none with flesh on. So when I stepped on something that was definitely not forest late on in the course I looked down with an expectation of horror only to be relieved that it was only a massive cowpat

Warm up /down 5:00 [1] 0.72 km (6:58 / km)
shoes: Nvii F1(b1)