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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 27, 2021:

activity # timemileskm+m
  Run5 2:38:11 16.28(9:43) 26.2(6:02)
  O - Training3 2:18:13 8.95(15:27) 14.4(9:36)49c
  Run(a)3 1:11:10 8.26(8:37) 13.3(5:21)
  Warm up /down4 41:14 2.36(17:28) 3.8(10:51)
  O - Sprint Training1 24:30 4.29(5:43) 6.9(3:33)25c
  Total8 7:13:18 40.14(10:48) 64.6(6:42)74c

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MoTuWeThFrSaSu

Sunday Jun 27, 2021 #

9 AM

Run(a) 19:44 [2] 4.3 km (4:35 / km)
ahr:138 max:148 shoes: SauKN(fl)

Morning jog
2 PM

Run(a) 29:39 [1] 4.6 km (6:27 / km)
ahr:126 max:145 shoes: SauKN6

Warm up /down 12:34 [1] 1.4 km (8:59 / km)
shoes: Nvii F1(b2)

O - Training (CZE/M) 48:50 intensity: (12:35 @2) + (12:00 @4) + (24:15 @5) *** 5.5 km (8:53 / km)
ahr:165 max:179 14c shoes: Nvii F1(b2)

Model race simulation. Bailed after a while

Saturday Jun 26, 2021 #

11 AM

Run 44:36 [2] 8.6 km (5:11 / km)
ahr:135 max:148 shoes: SauKN(fl)

Easy

Friday Jun 25, 2021 #

12 PM

O - Sprint Training 24:30 intensity: (10:30 @4) + (14:00 @5) *** 6.9 km (3:33 / km)
ahr:166 max:179 25c shoes: SauKN(fl)

Bit of an adventure today with printing excitement, actual physical money, diversions, working meetings, rain, but a nice session even if it wasn't exactly as originally planned

Run(a) 21:47 intensity: (9:22 @1) + (12:25 @2) 4.4 km (4:57 / km)
shoes: SauKN(fl)

Warm up /down 11:48 [1] 1.0 km (11:48 / km)
shoes: SauKN(fl)

Thursday Jun 24, 2021 #

8 AM

Run 20:50 [2] 3.9 km (5:21 / km)
ahr:124 max:145 shoes: SauKN(fl)

3 PM

O - Training (CZE/M) 45:56 [2] *** 4.4 km (10:26 / km)
ahr:125 max:146 17c shoes: Nvii F2(sb2)

Picking my way round some rocky hillside

Run 14:59 [2] 1.9 km (7:53 / km)
shoes: Nvii F2(sb2)

Wednesday Jun 23, 2021 #

Note
(rest day)

Tuesday Jun 22, 2021 #

Note
(rest day)

Monday Jun 21, 2021 #

11 AM

Run 5:45 [1] 1.0 km (5:45 / km)
shoes: Nvii F1(b2)

O - Training (CZE/M) 43:27 intensity: (5:16 @1) + (34:36 @2) + (3:35 @4) *** 4.5 km (9:39 / km)
ahr:133 max:165 18c shoes: Nvii F1(b2)

Middle Q sim

Run 10:44 [1] 1.6 km (6:42 / km)
shoes: Nvii F1(b2)

Warm up /down 12:36 [1] 1.0 km (12:36 / km)
shoes: Nvii F1(b2)

6 PM

Run 1:01:17 intensity: (12:33 @1) + (13:44 @2) + (25:00 @4) + (10:00 @5) 9.2 km (6:40 / km)
ahr:163 max:178 shoes: SauKN(fl)

Hills on the ski slope

Warm up /down 4:16 [1] 0.4 km (10:40 / km)
shoes: SauKN(fl)

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