Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Sep 5, 2021:

activity

time

miles

Run

4:27:12

29.02

(9:12)

46.7

(5:43)

Run(a)

2:26:20

17.15

(8:32)

27.6

(5:18)

Warm up /down

55:00

4.16

(13:13)

6.7

(8:13)

O - Sprint Race

29:57

5.41

(5:32)

8.7

(3:27)

41c

O - Sprint Training

23:55

4.04

(5:55)

6.5

(3:41)

32c

Total

8:42:24

59.78

(8:44)

96.2

(5:26)

73c

1:48

0:00

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Sunday Sep 5, 2021 #

8 AM

Run(a) 12:06 [2] 2.7 km (4:29 / km)
ahr:127 max:139 shoes: Sau(white)

Morning air

11 AM

O - Sprint Race 15:21 [5] *** 4.5 km (3:25 / km)
ahr:177 max:186 20c shoes: Nvii XXC 1

Norwegian Champs Sprint Relay - 3rd

Run(a) 15:00 [2] 2.7 km (5:33 / km)
shoes: SauKN11t

Warm up /down 15:00 [1] 1.7 km (8:49 / km)
shoes: Nvii XXC 1

45 total faff pre

12 PM

Run(a) 10:11 [1] 1.6 km (6:22 / km)
shoes: SauKN11t

Easy with Mark post

6 PM

Run 40:59 [2] 7.5 km (5:28 / km)
ahr:127 max:140 shoes: SauKN

Best run of the week. Also evening sunshine through the forest so very nice

Saturday Sep 4, 2021 #

10 AM

Run 31:09 [2] 5.7 km (5:28 / km)
ahr:129 max:144 shoes: SauIT

Bit of caffeine fever dreams last night that resulted in being not realising where I was and falling out of bed. Luckily landed on my duvet so no harm done. Nice to sleep in and not have to run a KO sprint

5 PM

Run 32:12 [2] 5.8 km (5:33 / km)
ahr:124 max:138 shoes: AsN LDN

Friday Sep 3, 2021 #

11 AM

Run(a) 20:09 [2] 4.7 km (4:17 / km)
ahr:135 max:148 shoes: Sau(white)

5 PM

Run(a) 15:00 [2] 2.5 km (6:00 / km)
shoes: SauKN11t

Warm up /down 15:00 [1] 2.0 km (7:30 / km)
shoes: Nvii XXC 1

6 PM

O - Sprint Race 14:36 [5] *** 4.2 km (3:29 / km)
ahr:177 max:185 21c shoes: Nvii XXC 1

Norwegian Sprint Champs
3rd

7 PM

Run(a) 17:29 [1] 3.2 km (5:28 / km)
ahr:128 max:139 shoes: SauKN11t

Proper warmdown

Thursday Sep 2, 2021 #

9 AM

Run 30:57 [2] 5.6 km (5:32 / km)
ahr:133 max:151 shoes: SauIT

Trails

6 PM

Run 32:34 [2] 5.8 km (5:37 / km)
ahr:124 max:143 shoes: SauKN(fl)

Easy trails

Wednesday Sep 1, 2021 #

5 PM

Run 49:03 [2] 8.3 km (5:55 / km)
ahr:124 max:143 shoes: SauIR

Easy trails North side

Tuesday Aug 31, 2021 #

8 AM

Run(a) 20:40 [2] 4.4 km (4:42 / km)
ahr:126 max:140 shoes: Sau(white)

Morning jog, south, slow

6 PM

Run(a) 35:45 5.8 km (6:10 / km)
shoes: SauKN11t

O - Sprint Training 23:55 *** 6.5 km (3:41 / km)
ahr:170 max:182 32c shoes: SauKN11t

BSK Knock out Sprint training

Warm up /down 25:00 [1] 3.0 km (8:20 / km)
shoes: SauKN11t

Monday Aug 30, 2021 #

5 PM

Run 50:18 [2] 8.0 km (6:17 / km)
ahr:122 max:142 shoes: SauIT

I have got such massive DOMS in my quad so this was a bit of more of a stretch/warm down run (post skyrace feels really). Also got jabbed for Tetanus today, seems fine

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