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Training Log Archive: Ralph

In the 7 days ending Feb 7:

activity # timemileskm+m
  Ski - Classic2 7:55:47
  Run4 4:00:43 27.78(8:40) 44.7(5:23)
  Run(a)5 3:33:50 28.83(7:25) 46.4(4:37)
  O - Night1 57:20 4.97(11:32) 8.0(7:10)36c
  Core Stability1 31:00
  Total12 16:58:40 61.58 99.136c
averages - rhr:40 weight:74.8kg

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Sunday Feb 7 #

9 AM

Ski - Classic 5:52:06 intensity: (5:00:00 @2) + (52:06 @3)
ahr:133 max:163 weight:75.2kg shoes: Madshus

70k with Alphine and Nick
Sørkedalen to Sognsvann

Saturday Feb 6 #

11 AM

Run 2:02:11 [2] 21.4 km (5:43 / km)
ahr:133 max:160 rhr:38 weight:74kg shoes: Nvii F1(b1)

Possible first long run of the year(?) out to Sandbakken and back via some frozen lakes and small trails. Very nice

Friday Feb 5 #

10 AM

Run 37:53 [2] 7.5 km (5:03 / km)
ahr:128 max:145 rhr:40 weight:74.4kg shoes: SauIT

Out on the lake for some time in the sun. Bit of a struggle to get up this morning but that was probably to be expected, much better after some minutes
6 PM

Run(a) 53:47 [2] 12.5 km (4:18 / km)
ahr:137 max:150 shoes: AsN LDN

Roads, good conditions

Thursday Feb 4 #

10 AM

Run(a) 39:07 [2] 8.3 km (4:43 / km)
ahr:131 max:151 rhr:38 weight:75.8kg shoes: SauIT

With Henry via the lake which is the perfect texture for running and very low impact
6 PM

Run 36:55 intensity: (18:00 @2) + (9:48 @3) + (9:07 @4) 7.4 km (4:59 / km)
shoes: Nvii F1(t1)

O - Night 57:20 intensity: (5:20 @2) + (22:00 @3) + (30:00 @4) *** 8.0 km (7:10 / km)
ahr:150 max:163 36c shoes: Nvii F1(t1)

BSK back training. -14 but probably dry so "not that bad"
Grønmo loops

Wednesday Feb 3 #

2 PM

Ski - Classic 2:03:41 [1]
ahr:122 max:155 rhr:40 weight:75kg shoes: Madshus

22k from Sognsvann with work

Tuesday Feb 2 #

9 AM

Run(a) 21:43 [2] 5.0 km (4:21 / km)
ahr:138 max:148 weight:74.8kg shoes: Sau(white)

Petrol station +
6 PM

Run(a) 1:13:29 [2] 15.4 km (4:46 / km)
ahr:123 max:141 shoes: SauKN11t

Set out for a session but bailed on the idea due to too much snow

Monday Feb 1 #

10 AM

Run 43:44 [2] 8.4 km (5:12 / km)
ahr:130 max:148 rhr:44 weight:74.4kg shoes: SauIT

Ran on the lake today which was actually quite nice, may very well do more of this
5 PM

Run(a) 25:44 [2] 5.2 km (4:57 / km)
ahr:121 max:144 shoes: SauIR

With Henry, tracks
6 PM

Core Stability 31:00 [1]

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