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Training Log Archive: Ralph

In the 7 days ending Nov 22:

activity # timemileskm+m
  Run6 5:32:32 35.6(9:20) 57.3(5:48)
  Run(a)6 3:36:59 29.71(7:18) 47.81(4:32)
  O - Night1 57:04 4.6(12:25) 7.4(7:43)21c
  O - Training1 48:12 4.72(10:12) 7.6(6:21)15c
  Core Stability1 27:00
  Warm up /down2 8:31 0.37(22:51) 0.6(14:12)
  Total13 11:30:18 75.01 120.7136c
averages - weight:72.1kg

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MoTuWeThFrSaSu

Sunday Nov 22 #

10 AM

Run 2:56:35 [2] 29.9 km (5:54 / km)
weight:72.1kg shoes: AH33 (Black)

What I think I can probably now call my standard Sunday run. Another solo one as well. Felt like the mind disconnected on this so time flew by.

Bit busier than expected out on the road near Vangen.

Saturday Nov 21 #

9 AM

O - Training 48:12 intensity: (1:41 @2) + (28:40 @3) + (17:51 @4) *** 7.6 km (6:21 / km)
15c shoes: NVii F2 (1)

Got a bit of a rude shock on this training as what had been rain in the east of Oslo was actually snow on the north side. Luckily not too much but a bit of extra cold feet through the marshes.

Run 18:09 intensity: (9:54 @1) + (8:15 @2) 3.4 km (5:20 / km)
shoes: NVii F2 (1)

6 PM

Run(a) 30:22 [2] 6.41 km (4:44 / km)
shoes: AsN LDN

Bit of a leg strach

Friday Nov 20 #

12 PM

Run 38:31 [1] 7.2 km (5:21 / km)
shoes: SauKN

6 PM

Run(a) 29:47 [2] 6.5 km (4:35 / km)
shoes: SauIT

Thursday Nov 19 #

11 AM

Run(a) 25:38 [2] 5.7 km (4:30 / km)
shoes: AsN LDN

Testing for this evening
6 PM

Run(a) 1:21:42 intensity: (34:12 @2) + (47:30 @4) 19.5 km (4:11 / km)
shoes: SauKN11t

BSK Intervals
10 x 4 [45]. Gravel lit tracks south of Haral√łkka.

Warm up /down 2:47 [1] 0.2 km (13:55 / km)
shoes: SauKN11t

Wednesday Nov 18 #

11 AM

Run 30:17 [2] 5.8 km (5:13 / km)
shoes: SauKN

North lunch solo
6 PM

Run 1:01:29 [2] 10.0 km (6:09 / km)
shoes: SauIT

Trails south dark warm

Tuesday Nov 17 #

11 AM

Run(a) 26:31 [2] 5.8 km (4:34 / km)
shoes: AsN LDN

W. Henry. Better vibes today.
6 PM

O - Night 57:04 intensity: (27:04 @2) + (30:00 @3) *** 7.4 km (7:43 / km)
21c shoes: Nvii F1(b1)

Got massively lost on a hillside in the rain and fog. Nice.

Run 7:31 [2] 1.0 km (7:31 / km)
shoes: Nvii F1(b1)

Warm up /down 5:44 [1] 0.4 km (14:20 / km)
shoes: Nvii F1(b1)

Monday Nov 16 #

8 AM

Run(a) 22:59 [1] 3.9 km (5:54 / km)
shoes: SauKN11t

Tired
6 PM

Core Stability 27:00 [1]

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