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Training Log Archive: Ralph

In the 7 days ending Sep 25, 2016:

activity

time

miles

Run

5:16:23

36.54

(8:40)

58.8

(5:23)

O - Training

1:46:40

7.58

(14:04)

12.2

(8:45)

O - Race

1:03:58

7.79

(8:13)

12.53

(5:06)

Warm up /down

38:50

2.3

(16:53)

3.7

(10:30)

O - Night

30:31

2.55

(11:59)

4.1

(7:27)

Total

9:16:22

56.75

(9:48)

91.33

(6:06)

2:06

0:00

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Sunday Sep 25, 2016 #

9 AM

O - Race 1:03:58 [5] 12.53 km (5:06 / km)
ahr:182 max:190 shoes: VJ Bold SM 15

SM Relay First Leg
This was quite fun but I was not particularly brilliant. Kept making small mistakes the whole time but luckily the front was also making the same mistakes so I was able to run myself back each time. Eventually my luck ran out and I lost 1 minute on a control where the front didn't lose any time, and then I had a fairly uncomfortable last loop attempting to catch the front again.

Run 23:03 [2] 3.2 km (7:12 / km)
shoes: VJ Bold SM 15

Warm up /down 21:00 [2] 2.4 km (8:45 / km)
shoes: VJ Bold SM 15

Saturday Sep 24, 2016 #

11 AM

O - Training 45:01 [2] 6.4 km (7:02 / km)
ahr:136 max:151 shoes: VJ Bold SM 15

Getting in the SM groove, little bit unstable, but rectifying it all by the end of the training. Terrain is a bit heavier than I expected, with quite big variations in runability.

Run 10:32 [2] 2.1 km (5:01 / km)
shoes: VJ Bold SM 15

Jogging with some strides

Friday Sep 23, 2016 #

5 PM

Run 44:01 [2] 10.1 km (4:21 / km)
ahr:131 max:141 shoes: Mizuno Wave S 2 (Blue Green)

Easy run, flat and good surface

Thursday Sep 22, 2016 #

7 PM

Run 39:19 [2] 7.8 km (5:02 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Easy run

Wednesday Sep 21, 2016 #

9 AM

O - Training 1:01:39 [2] 5.8 km (10:38 / km)
ahr:126 max:149 shoes: Icebug (NightHawk)

Pairs training with Anders Vister, then solo.

Warm up /down 9:50 [2] 1.0 km (9:50 / km)
shoes: Icebug (NightHawk)

8 PM

O - Night 30:31 [4] 4.1 km (7:27 / km)
ahr:155 max:174 shoes: O-Roc

Harry Lagrets #2 - Events with night o karma.
Control 2, get almost to the flag, see the flag, decide that the pile of stones the flag is on is too big to be my control, go and do some extra distance, come back and register. -60s
Control 3, look for massive green area, discover stone and not massive green area, ignore stone and look for green area, find hill and cliff, turn around and find control. -30s
Control 5, run down slope expecting to find a cliff, find a cliff but also another unexpected cliff, stand still trying to work out everything, decide that all is hopeless and head down the slope to relocate, bump into control. -something but could have been worse/better. Unsure if I am even with karma or not.

Run 16:00 [2] 2.5 km (6:24 / km)
shoes: O-Roc

Warm up /down 8:00 [2] 0.3 km (26:40 / km)
shoes: O-Roc

Tuesday Sep 20, 2016 #

6 PM

Run 1:21:52 [2] 15.7 km (5:13 / km)
ahr:134 max:155 shoes: AG1B

Nice run out to Ullevålseter. Came back a new route, which was quite nice.

Monday Sep 19, 2016 #

2 PM

Run 1:41:36 [2] 17.4 km (5:50 / km)
ahr:124 max:148 shoes: Mizuno Wave Sayonara 2 White

Easy run with Tim Robertson out in Fossum land. Very nice.

C • Fossum 1

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