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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 6, 2022:

activity # timemileskm+m
  Run(a)9 7:32:20 64.37(7:02) 103.6(4:22)
  Run5 4:00:12 23.3(10:19) 37.5(6:24)
  O - Night1 54:00 4.6(11:45) 7.4(7:18)24c
  Core Stability1 20:00
  Total15 12:46:32 92.27 148.524c
averages - weight:74.2kg

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MoTuWeThFrSaSu

Sunday Mar 6, 2022 #

8 AM

Run(a) (AG) 1:15:56 [2] 17.5 km (4:20 / km)
ahr:130 max:137 shoes: Sau(white)

Laps. Frost almost over when I was finished
5 PM

Run 47:49 [2] 6.8 km (7:02 / km)
ahr:121 max:143 shoes: Nvii F1(3)

Easy forest

Saturday Mar 5, 2022 #

10 AM

Run(a) 1:28:15 [2] 21.2 km (4:10 / km)
ahr:146 max:159 weight:74.2kg shoes: AsN LDN

Henry's loop. Told a Tesla driver where to go, very satisfying. Felt good this morning I think, some patches of ice but nothing serious. Minor foot pain but again all fine
5 PM

Run(a) 32:36 [2] 6.9 km (4:43 / km)
ahr:124 max:143 shoes: SauIT

Voldsløkka with Henry

Friday Mar 4, 2022 #

7 AM

Run(a) (AG) 45:35 [2] 10.3 km (4:26 / km)
ahr:130 max:138 shoes: Sau(white)

Laps. Chilly
4 PM

Run 55:07 [2] 8.0 km (6:53 / km)
ahr:127 max:152 shoes: Nvii F1(Crazy)1

Took Sara out again, better pacing from her this time but she still has too much variation in intensity (I think). Bit more ice than previously because of avoiding running loops

Thursday Mar 3, 2022 #

7 AM

Run(a) (AG) 31:15 [2] 7.1 km (4:24 / km)
ahr:130 max:141 shoes: Sau(white)

Laps
6 PM

Run 38:20 intensity: (17:26 @2) + (5:26 @3) + (15:28 @4) 8.0 km (4:48 / km)
ahr:147 max:167 shoes: Nvii F1(3)

Loops - ice so adjustments but was probably actually ok, did the hill on the long loop, but missed some distance on the way back

O - Night 54:00 intensity: (6:00 @2) + (18:00 @3) + (30:00 @4) *** 7.4 km (7:18 / km)
ahr:152 max:165 24c shoes: Nvii F1(3)

Grønmo O. Orienteering terrible, speed felt good though. Some sketchy icy places in the forest

Wednesday Mar 2, 2022 #

7 AM

Run(a) (AG) 46:18 [2] 10.6 km (4:22 / km)
ahr:133 max:143 shoes: Sau(white)

Laps
Saw Endre today, work on hamstring + glute? Foot should be fine, probably all the sand causing issues
4 PM

Run 48:10 [2] 7.2 km (6:41 / km)
ahr:128 max:142 shoes: Nvii F1(Crazy)1

Hunting for snow free forest, bits a pieces on the north side of Nøkkelvann

Tuesday Mar 1, 2022 #

7 AM

Run(a) (AG) 31:30 [2] 6.5 km (4:51 / km)
ahr:128 max:138 shoes: Sau(white)

Laps. An adventure getting to the pitch
5 PM

Run(a) 1:09:30 intensity: (25:30 @2) + (12:00 @3) + (32:00 @4) 17.0 km (4:05 / km)
ahr:157 max:167 shoes: SauKN11t

BSK Intervals Bjerke
22x90/30
Set up to have a terrible session today, but actually got a bit more into it than expected and felt find of decent at the end

Monday Feb 28, 2022 #

8 AM

Run(a) (AG) 31:25 [2] 6.5 km (4:50 / km)
ahr:129 max:147 shoes: SauIT

Laps
5 PM

Run 50:46 [2] 7.5 km (6:46 / km)
ahr:131 max:151 shoes: Nvii F1(t2)

Out with Sara, who doesnt quite understand the concept of ice, making the downhills a slightly sketchy experience. Just about survived the run without needing a light
6 PM

Core Stability 20:00 [1]

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