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Training Log Archive: Ralph

In the 7 days ending Nov 8:

activity # timemileskm+m
  Run10 8:22:48 53.0(9:29) 85.3(5:54)
  Run(a)2 1:49:29 14.98(7:19) 24.1(4:33)
  O - Training1 1:10:17 5.72(12:18) 9.2(7:38)21c
  O - Night1 1:03:45 4.16(15:19) 6.7(9:31)17c
  Core Stability1 25:00
  Warm up /down1 10:07 0.43(23:16) 0.7(14:27)
  Total12 13:01:26 78.29 126.038c
averages - weight:72.6kg

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MoTuWeThFrSaSu

Sunday Nov 8 #

10 AM

Run 2:53:34 [2] 29.7 km (5:51 / km)
shoes: SauKN

Vangen from home, alone. Good day for it

Saturday Nov 7 #

11 AM

Run 1:20:56 [2] 13.7 km (5:54 / km)
shoes: SauKN11t

North side
6 PM

O - Night 1:03:45 [2] *** 6.7 km (9:31 / km)
17c shoes: Nvii F1(t2)

Night O
Feel like I am using up all of my luck, the controls appear without me expecting them. Which is excellent but I would rather save this for either some races, or when the weather is worse.

Run 7:26 [2] 1.1 km (6:45 / km)
shoes: Nvii F1(t2)

Friday Nov 6 #

8 AM

Run(a) 31:50 [2] 6.9 km (4:37 / km)
shoes: AsN LDN

6 PM

Run 49:30 [2] 7.3 km (6:47 / km)
shoes: S1

Easy trails with Nic

Thursday Nov 5 #

6 PM

O - Training 1:10:17 [2] *** 9.2 km (7:38 / km)
21c shoes: Nvii F1(t2)

Night O
For the first night O of the season this was remarkably good actually. Probably helped by the fact that it was "warm" and dry as well and of course a decent group out at training, so yeah, decent vibes.

Run 5:37 [2] 1.0 km (5:37 / km)
shoes: Nvii F1(t2)

Wednesday Nov 4 #

8 AM

Run 30:06 [2] 5.2 km (5:47 / km)
shoes: SauIT

Morning. Some hints of ice.
5 PM

Run 42:04 [2] 6.6 km (6:22 / km)
shoes: S1

Easy with Henry north side paths

Tuesday Nov 3 #

11 AM

Run 23:31 [2] 4.4 km (5:21 / km)
shoes: AG2B

Lunch jog
6 PM

Run 21:41 intensity: (6:14 @2) + (15:27 @4) 5.4 km (4:01 / km)
shoes: NVii F2 (1)

Grass on Ekeberg.
Absolutely loving it.

Run(a) 1:17:39 intensity: (57:39 @2) + (20:00 @4) 17.2 km (4:31 / km)
shoes: SauKN11t

To the base of Ekeberg then the first 4 reps up to the grass. Struggle home afterwards

Warm up /down 10:07 [1] 0.7 km (14:27 / km)
shoes: SauKN11t

Monday Nov 2 #

5 PM

Run 1:08:23 [2] 10.9 km (6:16 / km)
weight:72.6kg shoes: SauIT

South side via some grus and my new favourite trail which probably isn't actually my favourite but is still nice
6 PM

Core Stability 25:00 [1]

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