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Training Log Archive: Ralph

In the 7 days ending Feb 21:

activity # timemileskm+m
  Run(a)4 3:59:13 34.49(6:56) 55.5(4:19)
  Ski - Classic2 3:28:00
  Run3 3:26:24 21.13(9:46) 34.0(6:04)
  O - Night1 50:24 3.91(12:52) 6.3(8:00)28c
  Terrain Running1 41:55 4.47(9:22) 7.2(5:49)
  Core Stability1 33:00
  Warm up /down1 6:12 0.37(16:38) 0.6(10:20)
  Total11 13:05:08 64.37 103.628c
averages - rhr:41 weight:74.4kg

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Sunday Feb 21 #

11 AM

Run 2:11:00 [2] 19.0 km (6:54 / km)
ahr:131 max:153 rhr:42 weight:74.7kg shoes: Nvii F1(b1)

Small snow/slush trails. Tough work today.

Saturday Feb 20 #

11 AM

Run(a) 1:28:59 intensity: (9:31 @1) + (36:53 @2) + (25:26 @3) + (11:49 @4) + (5:20 @5) 19.5 km (4:34 / km)
ahr:144 max:176 rhr:44 weight:75kg shoes: SauKN

My first Saturday session in a long time and it was so unbearably hot that I even took my hat off.

Friday Feb 19 #

5 PM

Ski - Classic 1:46:11 [2]
ahr:132 max:158 rhr:42 weight:73.7kg shoes: Fischer Twin Skin

22k. Faster conditions today, same loop as Wednesday (golf ball and then far side of the lake) with bonus scooter track to get the time up. Had the weird sensation of actually being warm while skiing today which is rather unnerving. With the weather forecast the way it is this might have been the last ski of the winter, although that could be dangerous thinking.

Thursday Feb 18 #

10 AM

Run(a) 31:45 [2] 7.3 km (4:21 / km)
ahr:138 max:150 rhr:40 weight:75.1kg shoes: AsN LDN

Weighed in the same as Henry this morning. Big celebrations.
Slush fesh on the road but nice to have a bit of variation in the stride
6 PM

Terrain Running 41:55 intensity: (21:39 @2) + (20:16 @4) 7.2 km (5:49 / km)
shoes: Nvii F1(b1)

O - Night 50:24 intensity: (4:57 @2) + (45:27 @3) *** 6.3 km (8:00 / km)
28c shoes: Nvii F1(b1)

Wednesday Feb 17 #

5 PM

Ski - Classic 1:41:49 [2]
ahr:132 max:155 rhr:40 weight:73.5kg shoes: Fischer Twin Skin

Loads of snow so fairly horrible running conditions only 19 k on the skis as well so not great conditions for that either

Tuesday Feb 16 #

11 AM

Run 31:58 [2] 6.6 km (4:51 / km)
ahr:124 max:138 rhr:40 weight:74.4kg shoes: SauIR

Lake again with Henry. Possibly better running than yesterday? Felt a bit poor at the start but better at the end.
5 PM

Run(a) 1:23:44 intensity: (33:44 @2) + (50:00 @4) 20.7 km (4:03 / km)
ahr:162 max:171 shoes: SauKN11t

Out by riksvei 4 for 10 x 4 [1] T with BSK.
It was a bit slushy but only a couple of places where it was needed to be actually careful so a good session. Was a bit odd that I felt my breathing was super controlled (or possibly even "easy") yet I had my HR up at threshold. Possibly it being so much warmer now than the last hard session has had an effect. Felt generally good today as well so that was nice.

Warm up /down 6:12 [1] 0.6 km (10:20 / km)
shoes: SauKN11t

Monday Feb 15 #

10 AM

Run(a) 34:45 intensity: (31:41 @2) + (3:04 @3) 8.0 km (4:21 / km)
ahr:140 max:154 rhr:40 weight:74.4kg shoes: SauKN

Road north to the traffic lights, just sneaking out before the snow gets too annoying on the pavements.

This week is a new phase of winter, it is going to snow fairly heavily this week and then warm up at the weekend. This may very well make running challenging so will just have to be smart.
5 PM

Run 43:26 [2] 8.4 km (5:10 / km)
ahr:118 max:140 shoes: Nvii TerraTT

Ran on the lake with Henry in a fair bit of fresh snow. Very nice. This is what I actually think of as winter in Scandi, dark, fresh snow, bit cold, rather than this super cold sunny nonsense we have had the last few weeks
6 PM

Core Stability 33:00 [1]

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