Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Apr 17, 2022:

activity

time

miles

Run

6:01:00

41.07

(8:47)

66.1

(5:28)

O - Training

1:55:18

10.87

(10:36)

17.5

(6:35)

36c

O - Race

1:33:59

11.31

(8:19)

18.2

(5:10)

45c

Run(a)

1:18:02

9.44

(8:16)

15.2

(5:08)

O - Sprint Training

47:17

5.78

(8:11)

9.3

(5:05)

40c

O - Sprint Race

18:14

2.92

(6:15)

4.7

(3:53)

27c

Warm up /down

17:16

0.99

(17:22)

1.6

(10:48)

Total

12:11:06

82.39

(8:52)

132.6

(5:31)

148c

2:22

0:00

» now

Sunday Apr 17, 2022 #

10 AM

Run 2:22:17 [2] 23.3 km (6:06 / km)
ahr:128 max:149 shoes: SauIR(b1)

A day where I felt like I could run a long long way. Sun out, lovely forest, good day. Some ice still in a few places but trainers was fine. Out to Elvåga (lowest I've ever seen the water), the south round Eriksvann, Sandbakken, blue path, diagonal, milorghula sti, down to the grus for murderbakken, and then usual bike track home

Saturday Apr 16, 2022 #

9 AM

Run 11:30 [2] 2.3 km (5:00 / km)
shoes: Nvii F2(sb2)

O - Training 52:14 *** 7.7 km (6:47 / km)
ahr:140 max:156 16c shoes: Nvii F2(sb2)

Open course due to needing to catch a flight. Shame to miss the chase. Nice forest, better orienteering than yesterday

6 PM

Run 31:12 [2] 5.6 km (5:34 / km)
ahr:123 max:139 shoes: SauIT

Back in Oslo

Friday Apr 15, 2022 #

10 AM

Run 15:00 [2] 2.8 km (5:21 / km)
ahr:126 max:163 shoes: Nvii F2(sb2)

Warm up /down 10:00 [1] 0.8 km (12:30 / km)
shoes: Nvii F2(sb2)

O - Race 38:25 [5] *** 6.4 km (6:00 / km)
ahr:168 max:179 18c shoes: Nvii F2(sb2)

Påskeløb day 2
Middle distance today, hillier and more "wild" forest compared to yesterday. Not as good a race as yesterday, I didn't do much that was particularly stupid, but I did not execute many parts properly so I guess I lost 10-15 seconds on many controls. Magne beat me by around 2 minutes

11 AM

Run 26:27 [2] 4.3 km (6:09 / km)
ahr:116 max:129 shoes: Nvii F2(sb2)

Jogging afterwards, partly alone and partly with Søren (who also beat me today)

6 PM

Run 45:20 [2] 10.0 km (4:32 / km)
ahr:127 max:137 shoes: SauKN11t

Forest jog again

Thursday Apr 14, 2022 #

11 AM

Run 12:00 [2] 2.1 km (5:43 / km)
ahr:114 max:135 shoes: Nvii F2(sb2)

12 PM

O - Race 55:34 [5] *** 11.8 km (4:43 / km)
ahr:167 max:179 27c shoes: Nvii F2(sb2)

Påskeløb in Denmark near Silkeborg. Good race from me today, could have been a bit smarter on the execution of some of the legs but I felt strong. Maybe could have pushed a bit harder but generally decent. A win, and a win in front of Magne so a good day

1 PM

Run 9:10 [1] 1.5 km (6:07 / km)
ahr:121 max:128 shoes: Nvii F2(sb2)

6 PM

Run 30:27 [2] 6.4 km (4:45 / km)
ahr:129 max:142 shoes: SauKN(fl)

Jog in the skog

Wednesday Apr 13, 2022 #

11 AM

Run(a) 19:04 4.1 km (4:39 / km)
ahr:128 max:136 shoes: SauKN11t

O - Sprint Training 26:20 [2] *** 5.1 km (5:10 / km)
ahr:128 max:138 20c shoes: SauKN11t

Odense

1 PM

Run(a) 24:53 4.2 km (5:55 / km)
ahr:123 max:134 shoes: SauKN11t

O - Sprint Training 20:57 [2] *** 4.2 km (4:59 / km)
ahr:138 max:147 20c shoes: SauKN11t

Tuesday Apr 12, 2022 #

11 AM

Run(a) 15:15 [2] 2.7 km (5:39 / km)
ahr:119 max:132 shoes: SauKN(fl)

Post

O - Sprint Race 18:14 [5] *** 4.7 km (3:53 / km)
ahr:174 max:180 27c shoes: SauKN(fl)

A long sprint race must be one of the worst things in orienteering

Run(a) 18:50 [2] 4.2 km (4:29 / km)
shoes: SauKN(fl)

Pre

Warm up /down 7:16 [1] 0.8 km (9:05 / km)
shoes: SauKN6

2 PM

O - Training 1:03:04 [2] *** 9.8 km (6:26 / km)
ahr:133 max:143 20c shoes: Nvii F2(sb2)

Finally some real training in Denmark ;)

Run 7:34 [2] 1.4 km (5:24 / km)
shoes: Nvii F2(sb2)

Monday Apr 11, 2022 #

10 AM

Run 30:03 [2] 6.4 km (4:42 / km)
ahr:126 max:138 shoes: SauKN11t

Jogging

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