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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run8 5:18:25 36.27(8:47) 58.37(5:27)
  O - Night2 1:46:53 8.33(12:50) 13.4(7:59)28c
  Warm up /down2 24:20 1.37(17:48) 2.2(11:04)
  Total8 7:29:38 45.96(9:47) 73.97(6:05)28c
averages - sleep:9.1 weight:73.2kg
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Saturday Oct 20 #

9 AM

Run 1:04:00 [2] 11.23 km (5:42 / km)
slept:9.0 weight:72.8kg shoes: Mizuno Wave S (Lumo Green)

Easy in Nordmarka

Friday Oct 19 #

5 PM

Run 1:24:11 [2] 14.7 km (5:44 / km)
ahr:133 max:152 slept:9.0 weight:73.4kg shoes: Asics Gel-33 E (Blue)

Easy out in Nordmarka. Up E6 this time so I could bail out on to the ski track if it got too dark. Tried to run down Baristaen but fell off half way, was cool to find some nice smaller tracks though.

Thursday Oct 18 #

8 AM

Run 24:18 [2] 5.0 km (4:52 / km)
ahr:131 max:152 slept:7.5 shoes: Mizuno Wave S (Lumo Green)

Morning jog
6 PM

O - Night 1:21:33 intensity: (53:53 @2) + (27:40 @3) *** 8.8 km (9:16 / km)
ahr:140 max:164 15c

Night O with Bækkelaget
I was poor, but it was mostly fun

Run 16:40 [2] 2.5 km (6:40 / km)

Warm up /down 3:20 [2] 0.2 km (16:40 / km)

Wednesday Oct 17 #

11 AM

Run 20:30 [2] 4.54 km (4:31 / km)
shoes: Salming

7 PM

O - Night 25:20 [5] *** 4.6 km (5:30 / km)
ahr:179 max:189 13c shoes: VJ Sarva 2017

Harry Lagerts mass start

Warm up /down 21:00 [2] 2.0 km (10:30 / km)
shoes: VJ Sarva 2017

Run 15:24 [2] 2.4 km (6:25 / km)
shoes: VJ Sarva 2017

Tuesday Oct 16 #

6 PM

Run 46:34 [2] 8.9 km (5:14 / km)
ahr:121 max:152 slept:9.5 weight:72.9kg shoes: Asics Gel-33 E (Blue)

Easy run with BSK boys

Monday Oct 15 #

6 PM

Run 46:48 [2] 9.1 km (5:09 / km)
ahr:124 max:146 slept:10.5 weight:73.8kg shoes: Mizuno Wave S (Lumo Green)

Easy with New Gear Cherry on the roads

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