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Training Log Archive: Ralph

In the 7 days ending May 11, 2019:

activity # timemileskm+m
  Run6 4:54:18 34.42(8:33) 55.4(5:19)
  Cycling4 3:45:00
  O - Training1 1:02:14 4.66(13:21) 7.5(8:18)24c
  Gym2 1:00:00
  Warm up /down3 38:51 2.11(18:23) 3.4(11:26)
  Total12 11:20:23 41.2 66.324c

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SuMoTuWeThFrSa

Saturday May 11, 2019 #

9 AM

Run 11:39 [2] 2.0 km (5:50 / km)
shoes: S1

Mobility
2 PM

Run 1:16:39 intensity: (1:02:21 @2) + (14:18 @5) 14.6 km (5:15 / km)
shoes: AG2B

Holmenkollstafetten

Besserud for BSK then Frognerparken for Geodata. Lots of fun today.

Warm up /down 27:00 [1] 2.4 km (11:15 / km)

Friday May 10, 2019 #

9 AM

Gym 30:00 [1]

4 PM

Cycling 1:00:00 [2]

Thursday May 9, 2019 #

6 PM

O - Training 1:02:14 [2] *** 7.5 km (8:18 / km)
24c shoes: NVii F1(1)

Usual post work struggle, however technically was remarkably on the ball. Bit of fear therapy post tiomila, we spent basically the whole course in and out of the green

Run 8:00 [2] 1.6 km (5:00 / km)
shoes: NVii F1(1)

Warm up /down 2:38 [1] 0.3 km (8:47 / km)
shoes: NVii F1(1)

Wednesday May 8, 2019 #

8 AM

Cycling 45:00 [2]

5 PM

Cycling 1:00:00 [2]

Tuesday May 7, 2019 #

8 AM

Run 24:29 [2] 5.0 km (4:54 / km)
shoes: S1

6 PM

Run 58:45 intensity: (22:45 @2) + (36:00 @4) 12.5 km (4:42 / km)
shoes: AG1B

6x4 on the grass at Ekeberg. Bit of British training

Warm up /down 9:13 [1] 0.7 km (13:10 / km)

Monday May 6, 2019 #

8 AM

Gym 30:00 [1]

SB bridge
SB hamstring
Goblins
Prison
Lunges
Ankles
3x10x60 back
3x10x10 calf

Guy in the gym in a Grassroots Out Tshirt. Maybe he is pro the Norway model?
4 PM

Cycling 1:00:00 [2]

Sunday May 5, 2019 #

9 AM

Run long 1:54:46 [2] 19.7 km (5:50 / km)
shoes: AG2B

If there is anybody reading this log who fancies getting 1000-2000 NOK (maybe more) in pant then simply take a bag and get out to the new blue path between the Ullevålseter road and the top of the hill near Skjennungstua.

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