Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jun 19:

activity # timemileskm+m
  Run(a)4 3:42:11 26.04(8:32) 41.9(5:18)
  Run6 3:12:58 18.33 29.5
  O - Sprint Training2 46:19 3.04 4.951c
  Warm up /down3 17:19 0.99(17:25) 1.6(10:49)
  Total10 7:58:47 48.4 77.951c
averages - weight:70.9kg

«»
2:34
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 19 #

Note
weight:70.6kg (rest day)

Saturday Jun 18 #

Note
weight:70.6kg (rest day)

Friday Jun 17 #

9 AM

Run 25:00 [1]
shoes: SauIR

Thursday Jun 16 #

9 AM

Run 30:27 [2] 4.8 km (6:21 / km)
ahr:121 max:136 weight:70.9kg shoes: SauIR

1 PM

Run(a) 1:07:02 intensity: (52:50 @2) + (14:12 @5) 13.4 km (5:00 / km)
ahr:164 max:174 shoes: Sau(IR-db)

To Akerbrygge, to Ekeberg, up Ekeberg via sportsplassen, home

O - Sprint Training 19:50 intensity: (3:00 @2) + (7:42 @3) + (9:08 @4) ***
ahr:151 max:161 22c shoes: Sau(IR-db)

Sprints

Warm up /down 8:00 [1] 0.6 km (13:20 / km)

6 PM

Run 29:38 [1] 4.4 km (6:44 / km)
ahr:115 max:127 shoes: SauIR(b1)

Jog

Wednesday Jun 15 #

9 AM

Run 51:30 intensity: (26:30 @2) + (25:00 @4) 12.0 km (4:18 / km)
ahr:160 max:170 weight:71.4kg shoes: Sau(IR-db)

5x4[1] T Grass, Abilds√ł
Felt actually not too bad, good control and good speed on the reps

Warm up /down 5:00 [1] 0.5 km (10:00 / km)
shoes: Sau(IR-db)

1 PM

Run 25:54 [1] 3.9 km (6:38 / km)
ahr:116 max:131 shoes: SauIT

Good bit of Norwegian speed again
6 PM

Run(a) 1:03:45 intensity: (26:00 @1) + (24:45 @2) + (13:00 @5) 10.6 km (6:01 / km)
ahr:151 max:173 shoes: SauKN11t

12x400 Haral√łkka grass
65s

Tuesday Jun 14 #

12 PM

Run 30:29 [1] 4.4 km (6:56 / km)
ahr:119 max:138 weight:70.7kg shoes: SauIR(b1)

Easy

Monday Jun 13 #

9 AM

O - Sprint Training 26:29 intensity: (8:20 @1) + (4:07 @4) + (14:02 @5) *** 4.9 km (5:24 / km)
ahr:161 max:170 29c weight:71.3kg shoes: Sau(IR-db)

Sprint intervals in Sandvika with Cornelius. How many coaches are there in orienteering who will hang controls for a session with 2 athletes?

Run(a) 28:22 intensity: (11:50 @1) + (16:32 @2) 5.2 km (5:27 / km)
ahr:126 max:144 shoes: Sau(IR-db)

Jogging

Warm up /down 4:19 [1] 0.5 km (8:38 / km)
shoes: Sau(IR-db)

5 PM

Run(a) 1:03:02 intensity: (31:32 @2) + (9:00 @4) + (22:30 @5) 12.7 km (4:58 / km)
ahr:168 max:180 shoes: Sau(white)

7x3[90] up from Vinderen, probably should have started from Slemdal as there is enough hill. With Simen for company, was good.

« Earlier | Later »