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Training Log Archive: Ralph

In the 7 days ending Jul 27, 2018:

activity # timemileskm+m
  Run7 6:01:01 43.37(8:19) 69.8(5:10)
  O - Training1 1:00:24 4.29(14:05) 6.9(8:45)21c
  Warm up /down2 14:30 0.62(23:20) 1.0(14:30)
  Total7 7:15:55 48.28(9:02) 77.7(5:37)21c
averages - sleep:8.1 rhr:8 weight:71.3kg

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SaSuMoTuWeThFr

Friday Jul 27, 2018 #

Note
rhr:10 slept:8.5 weight:71.1kg

4 PM

Run 1:03:05 [2] 11.3 km (5:35 / km)
ahr:130 max:148 shoes: AG2B

I saw 3 people in Nordmarka today. A woman picking berries, a man walking his dog, and a nudist scratching himself on a tree. Great..
C • Nudists 4

Thursday Jul 26, 2018 #

8 AM

Run 19:51 [2] 3.9 km (5:05 / km)
ahr:124 max:140 rhr:8 slept:6.5 weight:71.1kg shoes: AG1B

Warm already

Wednesday Jul 25, 2018 #

Note
rhr:9 slept:8.5 weight:71.2kg

7 PM

O - Training 1:00:24 intensity: (12:27 @2) + (9:07 @3) + (24:56 @4) + (13:54 @5) *** 6.9 km (8:45 / km)
ahr:159 max:176 21c shoes: VJ Sarva 2018

Run 25:00 [2] 4.8 km (5:12 / km)
shoes: VJ Sarva 2018

Warm up /down 7:00 [1] 0.5 km (14:00 / km)
shoes: VJ Sarva 2018

Tuesday Jul 24, 2018 #

5 PM

Run 19:22 [2] 3.8 km (5:06 / km)
ahr:119 max:136 rhr:10 slept:8.0 weight:70.5kg shoes: S1

Basically a glorified walk followed by a roll/stretch

Monday Jul 23, 2018 #

Note
rhr:9 slept:8.0 weight:71.9kg

5 PM

Run 1:06:07 intensity: (40:11 @2) + (9:00 @3) + (2:00 @4) + (14:56 @5) 13.0 km (5:05 / km)
ahr:136 max:179 shoes: AG2B

4x200 [200]
1xK, 1xToTheSkiSlope, SkiSlopeCircuit

Warm up /down 7:30 [2] 0.5 km (15:00 / km)
shoes: AG2B

Sunday Jul 22, 2018 #

12 PM

Run 1:27:27 [3] 16.0 km (5:28 / km)
ahr:132 max:152 rhr:2 slept:8.5 weight:71.8kg shoes: AG1B

Easy to Ullevålseter via Lynhytta.
Glad to have got this done, more people about than yesterday

Saturday Jul 21, 2018 #

11 AM

Run 1:20:09 intensity: (44:09 @2) + (36:00 @4) 17.0 km (4:43 / km)
ahr:167 max:175 rhr:7 slept:8.75 weight:71.5kg shoes: AG2B

3 x 10 T [2] on a mix of surfaces in Nordmarka. Significantly less people than expected out on the trails which was fantastic, unfortunately one of the people still out was a nudist... outside of the nudist zone, luckily I was mid rep while when I passed him so the exposure was minimal. Mid 20s temperature wise which felt pretty comfortable.

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