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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run4 6:34:01 39.0(10:06) 62.77(6:17) 1378
  Run(a)5 3:58:20 31.1(7:40) 50.05(4:46) 542
  Gym2 1:25:00
  Total10 11:57:21 70.1 112.82 1920
averages - weight:75.4kg

Thursday Nov 30 #

7 AM

Run(a) (AG) 31:22 [2] 6.14 km (5:07 / km) +36m 4:58 / km
ahr:121 max:134 weight:75.6kg shoes: SauR(b-15)

It might have stopped snowing overnight but the pitch was fairly covered. But it was the perfect texture for running

Wednesday Nov 29 #

5 PM

Run 1:41:48 [2] 15.15 km (6:43 / km) +403m 5:56 / km
ahr:132 max:156 weight:75.1kg shoes: VJ-S(black)

The big southern path loop. I'm still not sure that I have run this loop without getting lost but it is lovely. Ice levels good, couple of sketchy places on the main cross forest blue path. It has kind of snowed a bit all day (despite yr saying no snow forecast), enough in places to safely cover the ice (I think) so that is good, still fine to break trails easily though. Body felt alright, no massive ill effects that I can tell from yesterday's fun

Tuesday Nov 28 #

8 AM

Gym 40:00 [1]

It was so cold this morning I genuinely think there was ice on the inside of the bus. Felt quite good in the gym though. Wasn't super effective this morning though
5 PM

Run(a) 1:27:30 intensity: (34:00 @2) + (53:30 @4) 20.84 km (4:12 / km) +153m 4:03 / km
ahr:143 max:166 shoes: Sau(EndPro)

6x7[90] from work along Frognerkilden and to Lysaker. If you are wondering how this adds up to 5330 of work it is because I am very bad at maths. Mostly good except I got to Lysaker and then couldn't work out where to go next so ended up doing bit of unintentional sprint relevant training. It is cold today but actually much better in the evening and I felt decent. Surface was good as well, but they are doing a fair bit of work on the bike path so might just stick on the first bit if I end up down here again

Monday Nov 27 #

8 AM

Run 32:41 [2] 5.73 km (5:42 / km) +80m 5:20 / km
ahr:125 max:143 weight:75.6kg shoes: Sau(R-orange)

Waited until it was daylight and then tested the trails without spikes. Was fine
6 PM

Run(a) 1:06:47 [2] 12.55 km (5:19 / km) +219m 4:54 / km
ahr:120 max:139 shoes: Sau(T-bl)

Some fresh snow so a bit tough even on the gravel and road. But felt alright. It is starting to get seriously cold though

Sunday Nov 26 #

10 AM

Run 3:01:08 [2] 29.33 km (6:11 / km) +526m 5:40 / km
ahr:129 max:150 weight:76.1kg shoes: VJ-S(black)

Vangen with Sondre and Eskil. There is some ice about so good to wear dobs. Didn't feel super great but it was a lovely day

Saturday Nov 25 #

10 AM

Run(a) 37:41 [2] 7.52 km (5:01 / km) +135m 4:36 / km
ahr:127 max:148 weight:75.1kg shoes: Sau(T-wb)

Fresh unexpected snow this morning so a bit of change of plans while I work out what to do. Easy loop road gravel. Road not great, gravel OK. Body getting into it by the end
2 PM

Run 1:18:24 [2] 12.55 km (6:15 / km) +370m 5:27 / km
ahr:130 max:150 shoes: Nvii F1(t3)

Rundvann round ink monster hill. Decided that the best course of action would be to run in the daylight on the paths with spikes, so short turn around but good recon for tomorrow. As expected the ice is there and pretty invisible but it wasn't as bad as expected

Friday Nov 24 #

7 PM

Gym 45:00 [1]

Run(a) 15:00 [1] 3.0 km (5:00 / km)
shoes: SauKN(bl)

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