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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run5 5:02:17 30.57(9:53) 49.2(6:09)
  O - Night2 2:48:28 12.24(13:46) 19.7(8:33)50c
  Terrain Running1 1:18:46 7.46(10:34) 12.0(6:34)
  General Fitness2 1:00:00
  Core Stability1 15:00
  Warm up /down1 6:01 0.12(48:25) 0.2(30:05)
  Total9 10:30:32 50.39 81.150c
averages - sleep:8.6 weight:72.6kg
«
2:18
0:00
WeThFrSaSuMoTu

Monday Nov 20 #

Note
slept:8.5 weight:72.5kg

6 PM

Run 13:18 [2] 2.1 km (6:20 / km)
ahr:123 shoes: VJ Sarva 2017

O - Night 1:15:48 [2] *** 9.2 km (8:14 / km)
ahr:140 max:158 20c shoes: VJ Sarva 2017

Mandagsrenn #1

Sunday Nov 19 #

11 AM

Run 39:00 [2] 7.6 km (5:08 / km)
ahr:132 max:150 slept:9.0 weight:72.5kg shoes: Mizuno Wave Sayonara 2 White

Bit of a stretch out. Usually I can measure my tiredness by how long it takes until I feel ok while running, today it took about 25 minutes...
2 PM

General Fitness 30:00 [1]

Saturday Nov 18 #

9 AM

Run 2:18:31 [2] 20.8 km (6:40 / km)
ahr:128 max:155 slept:8.5 weight:72.5kg shoes: O-Roc

Easy with the boys, Norwegian style. Small paths

Friday Nov 17 #

Note
slept:9.25 weight:72.5kg

6 PM

O - Night 1:32:40 [2] 10.5 km (8:50 / km)
ahr:145 max:168 30c shoes: VJ Sarva 2017

"So Ralph, what do you do for fun on a Friday night?"

Run 33:07 [2] 4.5 km (7:22 / km)
ahr:123 shoes: VJ Sarva 2017

Thursday Nov 16 #

9 AM

Core Stability 15:00 [1]
slept:8.0 weight:72.4kg

S
6 PM

Terrain Running 1:18:46 intensity: (26:47 @2) + (51:59 @4) 12.0 km (6:34 / km)
ahr:145 max:179 shoes: VJ Sarva 2017

6 Terrain intervals
Icy and some snow/rain but warm and fun.

Warm up /down 6:01 [2] 0.2 km (30:05 / km)

Wednesday Nov 15 #

8 AM

General Fitness 30:00 [1]
slept:8.5 weight:73.1kg

5 PM

Run 1:18:21 intensity: (58:03 @2) + (20:18 @3) 14.2 km (5:31 / km)
ahr:135 max:150 shoes: O-Roc

First snow run of the season.

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