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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 2, 2021:

activity # timemileskm+m
  Run6 6:28:09 42.19(9:12) 67.9(5:43)
  Run(a)4 1:48:37 13.48(8:03) 21.7(5:00)
  O - Training2 1:38:04 9.76(10:03) 15.7(6:15)39c
  O - Sprint Training2 52:55 7.21(7:20) 11.6(4:34)51c
  Core Stability1 30:00
  Warm up /down3 25:11 1.49(16:53) 2.4(10:30)
  Total11 11:42:56 74.13 119.390c
averages - rhr:37 weight:73.9kg

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MoTuWeThFrSaSu

Sunday May 2, 2021 #

10 AM

Run 1:48:05 [2] 19.4 km (5:34 / km)
ahr:137 max:158 rhr:36 weight:73.6kg shoes: SauKN(fl)

Long run north past Lutvann and then the golf ball

Saturday May 1, 2021 #

9 AM

Run(a) 30:11 intensity: (12:34 @1) + (17:37 @2) 5.3 km (5:42 / km)
weight:74kg shoes: SauKN11t

I do love 12.34 as a time to do for a given intensity

Warm up /down 10:23 [1] 1.2 km (8:39 / km)
shoes: SauKN11t

O - Sprint Training 35:01 intensity: (10:15 @2) + (6:08 @3) + (9:11 @4) + (9:27 @5) *** 7.0 km (5:00 / km)
ahr:16 max:174 30c shoes: SauKN11t

Sprint intervals
Getting schooled by Eskil's course setting
5 PM

O - Sprint Training 17:54 [4] *** 4.6 km (3:53 / km)
21c shoes: SauKN11t

But my HR monitor on but forgot to actually turn it on. Idiot.
Orienteering better than this morning but still room for improvement

Run(a) 30:21 [1] 5.5 km (5:31 / km)
shoes: SauKN11t

Warm up /down 6:22 [1] 0.6 km (10:37 / km)
shoes: SauKN11t

Friday Apr 30, 2021 #

5 PM

Run 1:05:00 [2] 11.1 km (5:51 / km)
ahr:128 max:146 rhr:38 weight:74kg shoes: SauIT

Waited for the Gaylestorm to be over and then got out

Thursday Apr 29, 2021 #

9 AM

Run(a) 15:48 [2] 3.6 km (4:23 / km)
ahr:132 max:151 weight:74kg shoes: Sau(white)

An actual morning jog
5 PM

Run 25:35 [2] 3.3 km (7:45 / km)
shoes: Nvii F1(t2)

O - Training 45:41 intensity: (41:41 @4) + (4:00 @5) *** 7.7 km (5:56 / km)
ahr:160 max:175 15c shoes: Nvii F1(t2)

Prologue + reverse chase

Warm up /down 8:26 [1] 0.6 km (14:03 / km)
shoes: Nvii F1(t2)

Wednesday Apr 28, 2021 #

5 PM

Run 1:15:47 [2] 12.4 km (6:07 / km)
ahr:129 max:149 rhr:41 weight:73.4kg shoes: SauKN11t

Off road Dewett taking the very steep climb directly up from Nøkkelvann towards Hauktjern. Found the tiny path there about halfway up so it might actually be better than it was today. Did the small MTB trails on the south side as well
C • Good work! 1

Tuesday Apr 27, 2021 #

8 AM

Run(a) 32:17 [2] 7.3 km (4:25 / km)
ahr:137 max:158 rhr:34 weight:73.9kg shoes: Sau(white)

Took the white shoes on the grus, dangerous.
Felt a tad slow this morning
5 PM

Run 43:41 intensity: (27:17 @2) + (16:24 @3) 9.4 km (4:39 / km)
shoes: Nvii F1(b1)

O - Training 52:23 intensity: (6:00 @2) + (13:32 @3) + (32:51 @4) *** 8.0 km (6:33 / km)
24c shoes: Nvii F1(b1)

Monday Apr 26, 2021 #

4 PM

Run 1:10:01 [2] 12.3 km (5:42 / km)
ahr:130 max:153 weight:74.5kg shoes: SauIT

Out in the evening sunshine for some trails south side
6 PM

Core Stability 30:00 [1]

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