Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Nov 21, 2021:

activity

time

miles

Run

7:12:53

45.98

(9:25)

74.0

(5:51)

Run(a)

3:24:23

25.85

(7:54)

41.6

(4:55)

O - Night

1:23:27

5.78

(14:26)

9.3

(8:58)

21c

Warm up /down

5:00

0.25

(20:07)

0.4

(12:30)

Total

12:05:43

77.86

(9:19)

125.3

(5:48)

21c

averages - weight:72.6kg

3:09

0:00

» now

Sunday Nov 21, 2021 #

9 AM

Run 3:09:48 [2] 30.5 km (6:13 / km)
ahr:132 max:162 shoes: SauIR(b1)

Vangen Sunday. Picked Jonas up at Sandbakken, nice to have some company

Saturday Nov 20, 2021 #

11 AM

Run 1:22:08 [2] 13.0 km (6:19 / km)
ahr:131 max:152 shoes: SauKN(fl)

Big climb up to pay homage to the golf ball

Friday Nov 19, 2021 #

8 AM

Run 47:39 [2] 7.4 km (6:26 / km)
ahr:122 max:140 shoes: SauIR

Easy with Simen

Thursday Nov 18, 2021 #

8 AM

Run(a) 35:31 [2] 7.6 km (4:40 / km)
ahr:127 max:142 weight:72.6kg shoes: SauKN(fl)

Down to the office. Cold. Ice troubles

6 PM

O - Night 1:23:27 [2] *** 9.3 km (8:58 / km)
ahr:135 max:154 21c shoes: Nvii F1(b2)

Night O group with the gang.
Challenging, low visibility but actually quite good skills from me

Run 4:40 [1] 0.8 km (5:50 / km)
shoes: Nvii F1(b2)

Wednesday Nov 17, 2021 #

11 AM

Run(a) 31:25 [2] 6.7 km (4:41 / km)
ahr:130 max:148 shoes: SauIT

Easy round Østensjø

5 PM

Run 1:04:38 [2] 10.3 km (6:17 / km)
ahr:127 max:145 shoes: SauIR

South side trails

Tuesday Nov 16, 2021 #

8 AM

Run(a) 34:17 [2] 7.6 km (4:31 / km)
ahr:133 max:148 weight:72.6kg shoes: AsN LDN

Warm morning

5 PM

Run(a) 46:36 [2] 8.4 km (5:33 / km)
ahr:130 max:145 shoes: AsN LDN

To Ekeberg
To Home

Run 44:00 [4] 12.0 km (3:40 / km)
ahr:154 max:163 shoes: Nvii F2(sb2)

Ekeberg grass 22 x 90/30
Windy, but dry
Took influence vaccine today, so that probably explains the lower HR. Also probably still tired from the weekend

Warm up /down 5:00 [1] 0.4 km (12:30 / km)

Monday Nov 15, 2021 #

5 PM

Run(a) 56:34 [2] 11.3 km (5:00 / km)
ahr:125 max:147 shoes: SauIR(b1)

Dewett
Bit fatigued from the weekend but nice to get out on some "flat" gravel

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