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Training Log Archive: Ralph

In the 7 days ending Feb 14:

activity # timemileskm+m
  Run6 6:20:31 43.37(8:46) 69.8(5:27)
  Run(a)4 3:04:09 26.78(6:53) 43.1(4:16)
  Ski - Classic1 2:42:35
  O - Night1 52:00 4.6(11:19) 7.4(7:02)
  Core Stability1 32:00
  Warm up /down1 3:35 0.37(9:37) 0.6(5:58)
  Total12 13:34:50 75.12 120.9
averages - rhr:41 weight:74.6kg

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Sunday Feb 14 #

9 AM

Ski - Classic 2:42:35 [2]
ahr:127 max:146 shoes: Madshus

Lovlia and back from Sørkedalen with Rikard. 35k
Got tricked into thinking it was going to be "warm" today so a bit unpleasant at the start, better by the end. Still not yet managed to get round my "favourite" corner on the way back without crashing

Saturday Feb 13 #

11 AM

Run 2:28:57 [2] 24.0 km (6:12 / km)
ahr:123 max:146 rhr:40 weight:75.1kg shoes: Nvii F1(t2)

Snowy trails on a semi backwards Vangen loop taking in the frozen lakes and small paths. Mostly good but one section on the far side of Elvåga which the mountain bikes obviously don't like so I had to do some snow bashing

Friday Feb 12 #

10 AM

Run 41:40 [2] 8.4 km (4:58 / km)
ahr:127 max:145 rhr:38 weight:75.1kg shoes: SauIT

Lake and then the frozen grus
5 PM

Run(a) 46:04 [2] 10.0 km (4:36 / km)
ahr:123 max:141 shoes: SauIR

Lake with Henry and then roads behind Skullerud

Thursday Feb 11 #

10 AM

Run(a) 23:44 [2] 5.5 km (4:19 / km)
ahr:133 max:150 rhr:40 weight:74.6kg shoes: Sau(white)

Morning short behind Skullerud bus station
6 PM

Run 41:30 intensity: (24:00 @2) + (8:45 @3) + (8:45 @4) 8.5 km (4:53 / km)
shoes: Nvii F1(b1)

O - Night 52:00 intensity: (6:00 @2) + (16:00 @3) + (30:00 @4) 7.4 km (7:02 / km)
ahr:152 max:168 shoes: Nvii F1(b1)

Grønmo Intervals. Mostly good orienteering. Struggling a bit to get into the rhythm on the running sections, but probably good training

Wednesday Feb 10 #

11 AM

Run 43:57 [2] 9.7 km (4:32 / km)
ahr:131 max:148 rhr:44 weight:74.2kg shoes: SauIT

Lake with Henry
6 PM

Run 42:56 [2] 7.2 km (5:58 / km)
ahr:119 max:135 shoes: Nvii F1(b1)

Cold small paths

Tuesday Feb 9 #

8 AM

Run(a) 34:00 [2] 7.6 km (4:28 / km)
ahr:127 max:141 weight:74.2kg shoes: SauKN11t

Rare jaunt in to work to fix stuff
5 PM

Run(a) 1:20:21 intensity: (32:21 @2) + (48:00 @4) 20.0 km (4:01 / km)
ahr:159 max:167 shoes: SauKN11t

Riks 4 for 24 x 90/30 only -6 so took the opportunity to actually try and run fast. Either tired from the skiing or felt lactic acid for the first time in a while.

Warm up /down 3:35 [1] 0.6 km (5:58 / km)
shoes: SauKN11t

Monday Feb 8 #

5 PM

Run 1:01:31 [2] 12.0 km (5:08 / km)
ahr:119 max:132 rhr:44 weight:74.2kg shoes: SauIT

Easy on the lake
6 PM

Core Stability 32:00 [1]

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