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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending May 21, 2023:

activity # timemileskm+m
  Run10 6:45:42 43.43(9:21) 69.89(5:48) 890
  O - Night1 1:31:01 11.29(8:04) 18.17(5:00) 26325c
  O - Training1 1:07:28 5.45(12:23) 8.77(7:42) 23816c
  O - Race1 39:06 4.51(8:40) 7.26(5:23) 22
  Run(a)1 31:35 4.13(7:39) 6.64(4:45) 111
  Total13 10:34:52 68.81(9:14) 110.73(5:44) 152341c
  [1-5]13 10:33:33
averages - weight:73.4kg

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MoTuWeThFrSaSu

Sunday May 21, 2023 #

12 AM

O - Night 1:31:01 [5] *** 18.17 km (5:00 / km) +263m 4:40 / km
ahr:166 max:179 25c shoes: Nvii F1(black-23)

Tiomila long night - boldly logging this as orienteering rather than a run because I was carrying a map and I did look at it

Saturday May 20, 2023 #

11 AM

Run 45:06 intensity: (11 @0) + (23:36 @1) + (17:12 @2) + (4:07 @3) 8.88 km (5:05 / km) +52m 4:56 / km
ahr:127 max:143

7 PM

Run 11:00 intensity: (5 @0) + (1:57 @1) + (8:27 @2) + (31 @3) 2.17 km (5:04 / km)
ahr:130 max:140

10 PM

Run 35:21 intensity: (27:24 @1) + (6:34 @2) + (1:23 @3) 3.3 km (10:42 / km)
ahr:112 max:151

Friday May 19, 2023 #

12 PM

Run 37:56 intensity: (11 @0) + (26:04 @1) + (10:40 @2) + (1:01 @3) 5.12 km (7:25 / km) +60m 7:00 / km
ahr:123 max:145

5 PM

Run 30:00 intensity: (8 @0) + (16:50 @1) + (9:54 @2) + (3:08 @3) 6.58 km (4:34 / km) +28m 4:28 / km
ahr:125 max:143

Thursday May 18, 2023 #

9 AM

Run 32:13 intensity: (9 @0) + (28:57 @1) + (2:18 @2) + (49 @3) 7.09 km (4:33 / km) +43m 4:25 / km
ahr:122 max:137

3 PM

Run 30:56 intensity: (25 @0) + (12:28 @1) + (12:16 @2) + (5:47 @3) 4.06 km (7:37 / km) +54m 7:08 / km
ahr:126 max:158

O - Race 39:06 [5] 7.26 km (5:23 / km) +22m 5:18 / km
ahr:167 max:176 shoes: Nvii F1(black-23)

Swedish league in Skellefteå
Actually ran pretty fast at the start, so maybe I am not in such terrible shape as I have suspected. Made 1 big mistake and several small ones. Struggled on the steep hill on the final loop physically. Quite rocky terrain. About 4 minutes behind which is closer than I thought I would be

Run 11:24 intensity: (11:20 @1) + (4 @3) 1.8 km (6:19 / km) +1m 6:17 / km
ahr:116 max:129

Wednesday May 17, 2023 #

7 AM

Run 31:50 [2] 5.58 km (5:42 / km) +70m 5:22 / km
ahr:120 max:134 weight:74.4kg shoes: Sau(IR-db)

Easy forest to avoid the happy locals
7 PM

O - Training 1:07:28 [2] 8.77 km (7:42 / km) +238m 6:47 / km
ahr:128 max:144 16c shoes: NVii F2 (1)

Bit of easy tiomila get an idea training. Going to be fun

Tuesday May 16, 2023 #

7 AM

Run(a) 31:35 [2] 6.64 km (4:45 / km) +111m 4:23 / km
ahr:129 max:190 shoes: Sau(T-wb)

Think that my DOMS are gone, but didn't feel great this morning when running
C • DOMS 2
6 PM

Run 1:01:28 intensity: (10 @0) + (42:47 @1) + (15:54 @2) + (2:37 @3) 12.63 km (4:52 / km) +247m 4:26 / km
ahr:124 max:144

Monday May 15, 2023 #

6 PM

Run 1:18:28 [2] 12.67 km (6:12 / km) +334m 5:28 / km
ahr:131 max:196 weight:72.5kg shoes: SauIR(b1)

Ran easy around Lutvann, got mega DOMS. Either from HKS on Saturday or from yesterday sufferfest or both....

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