Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Mar 20, 2022:

activity

time

miles

Run(a)

6:17:39

53.25

(7:06)

85.7

(4:24)

Run

2:39:14

14.66

(10:52)

23.6

(6:45)

O - Night

1:54:35

9.57

(11:58)

15.4

(7:26)

50c

O - Training

1:43:35

8.7

(11:54)

14.0

(7:24)

39c

Core Stability

30:00

Warm up /down

20:24

0.93

(21:53)

1.5

(13:36)

Total

13:25:27

87.12

140.2

89c

averages - rhr:42 weight:74.3kg

2:21

0:00

» now

Sunday Mar 20, 2022 #

8 AM

Run(a) 1:35:20 [2] 21.8 km (4:22 / km)
ahr:138 max:150 rhr:42 weight:74.4kg shoes: AsN LDN

Henry's loop (full)

6 PM

Run(a) (AG) 30:36 [2] 6.5 km (4:42 / km)
ahr:122 max:133 shoes: SauIT

Laps

Saturday Mar 19, 2022 #

10 AM

O - Training 42:23 *** 6.8 km (6:14 / km)
ahr:171 max:177 17c shoes: Nvii F1(b2)

Kretsøkt mass start
Had a bit of an existential crisis out on the course today, which is a new orienteering experience for me. Hopefully down to a lack of a clear goal for the session rather than anything else

Run 19:34 [2] 3.5 km (5:35 / km)
shoes: Nvii F1(b2)

Warm up /down 7:24 [1] 0.3 km (24:40 / km)
shoes: Nvii F1(b2)

3 PM

O - Training 1:01:12 [2] *** 7.2 km (8:30 / km)
ahr:126 max:147 22c shoes: Nvii F1(Crazy)1

Mossemarka momentøkt
Not really great and a bit concerned about it, but it might not be my fault. Trouble with direction, steps, focus. Let's put it down to early season stuff

Friday Mar 18, 2022 #

4 PM

Run 1:29:50 [2] 12.6 km (7:08 / km)
ahr:126 max:148 shoes: Nvii F1(Crazy)1

Slow forest (when path very icy) mooching around north side, took some ridges. Better at the start ice/snow wise and worse at the end. Far nicer now though than last week so that is very promising

Thursday Mar 17, 2022 #

7 AM

Run(a) 1:10:47 17.4 km (4:04 / km)
ahr:158 max:167 shoes: SauKN11t

Out to fit in the session before work and everything. Didn't quite feel like I was really going at the start (bit of downhill) (bit early), but got into it by the end. Tired at the end so that is excellent

5 PM

O - Night 1:10:42 [2] *** 8.2 km (8:37 / km)
ahr:134 max:151 37c shoes: Nvii F1(t2)

Night with BSK down on Svartskog. 2 degress, rain, visibility 5-10 m. Rock hard, cold. Was ok at the start and did some smart things in some places but it was not fun by the end so I sacked it in

Wednesday Mar 16, 2022 #

7 AM

Run(a) (AG) 45:06 [2] 10.1 km (4:28 / km)
ahr:132 max:140 weight:74.2kg shoes: Sau(white)

Morning laps, no frost. Good sign

5 PM

Run 49:50 [2] 7.5 km (6:39 / km)
ahr:123 max:139 shoes: Nvii F1(3)

Hunting for ice free stuff, north side, mixed. Better than before, but still not great, might have to still be loops by the lake for another week or two