Attackpoint AR - performance and training tools for adventure athletes

Training Log: Ralph

In the last 7 days:

activity	#	time	miles		km		+m
Run	6	5:42:49	36.65	(9:21)	58.98	(5:49)	1152
Run(a)	2	1:43:51	13.09	(7:56)	21.07	(4:56)	461
Cycling	1	1:00:00
O - Sprint Training	1	18:36	2.05	(9:04)	3.3	(5:38)	58	18c
Gym	1	10:00
Warm up /down	1	5:00	0.5	(10:04)	0.8	(6:15)
Total	9	9:00:16	52.29		84.15		1671	18c

2:29

0:00

Tuesday Apr 23 #

7 AM

Run 46:49 [2] 7.77 km (6:02 / km) +132m 5:33 / km
ahr:131 max:147 shoes: Sau(R-orange)

Snow flakes in the air and no glorious sunshine as I've been treated to recently. R calf is possibly the most beat up. Ankle back to being fine again

6 PM

Run 1:11:14 15.49 km (4:36 / km) +175m 4:21 / km
ahr:144 max:182

Monday Apr 22 #

7 AM

Run 32:36 [2] 5.7 km (5:43 / km) +82m 5:20 / km
ahr:128 max:145 shoes: SauKN(bl)

A touch of normality with the usual morning loop. Cold. Ankle again not 100%, unsure if it is the shoes, the paths, the exercises yesterday, just vibes

6 PM

Run 1:01:54 [2] 10.02 km (6:11 / km) +276m 5:26 / km
ahr:130 max:151 shoes: Sau(R-grey)

Easy on the southern loop. Miscommunication between myself and Eskil so only out for the hour today. Very nice though and maybe good to still be chilling

Sunday Apr 21 #

10 AM

Run(a) 55:49 [2] 11.2 km (4:59 / km) +250m 4:29 / km
ahr:130 max:158 shoes: SauR(b-15)

To and from Kværnebyen. Longer but more grass on the way back

O - Sprint Training 18:36 *** 3.3 km (5:38 / km) +58m 5:11 / km
ahr:162 max:175 18c shoes: SauR(b-15)

Sprint Kværner, 3 loops. Positive: was better than expected physically. Negative: DQ'd probably all the loops, definitely 1. Routes bad, decisions bad, executions bad.

Warm up /down 5:00 [1] 0.8 km (6:15 / km)
shoes: SauR(b-15)

5 PM

Cycling 1:00:00 [2]
ahr:123 max:136

Back at it. HR higher than expected

Gym 10:00 [1]

Saturday Apr 20 #

10 AM

Run 48:20 [2] 8.04 km (6:01 / km) +163m 5:27 / km
ahr:132 max:153 shoes: SauKN(bl)

Trying to be sensible so a slow start to the day and an easy trail run. Ankle actually at its worst for a while. Odd. Been a fair bit of stress recently with work etc so struggling a bit. Also maybe pollen season is here and contributing a fraction

6 PM

Run(a) 48:02 [2] 9.87 km (4:52 / km) +211m 4:24 / km
ahr:128 max:145 shoes: Sau(T-wb)

Dewett grus. Braved shorts, possibly not fully sensible but went OK. Gravel is now snow free. Ankle better. Body alright

Friday Apr 19 #

Note
(rest day)

A sort of rest day and a sort of just a day off. Lots of work on. Just generally a bit tired, been busy and stressed

Thursday Apr 18 #

7 AM

Run 1:21:56 [2] 11.96 km (6:51 / km) +325m 6:02 / km
ahr:130 max:153 shoes: Sau(R-LDN)

Definitely feeling like a runner on anything flat, hills another thing. Took the route to the golf ball as I didn't thought the route around Lutvann would be too long, turns out this was just as long with more climb. Probably good training

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