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Training Log Archive: Ralph

In the 7 days ending Nov 6, 2022:

activity # timemileskm+m
  Run6 6:14:55 34.55(10:51) 55.6(6:45) 1115
  Run(a)5 3:37:57 27.5(7:55) 44.26(4:55) 698
  O - Training2 1:45:45 7.21(14:40) 11.6(9:07) 32248c
  O - Night1 1:05:42 4.85(13:33) 7.8(8:25) 11630c
  Total11 12:44:19 74.1(10:19) 119.26(6:25) 225278c
averages - weight:73.2kg

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MoTuWeThFrSaSu

Sunday Nov 6, 2022 #

10 AM

Run 2:14:19 [2] 20.01 km (6:43 / km) +547m 5:54 / km
ahr:129 max:151 weight:73.3kg shoes: SauIR

Not Vangen today as went to look for my gloves I lost on Friday (found them, massive win). Probably good not to have done the big one today, it was damp but warm and cold at the same time, and it has been a tough couple of days

Big north loop over the tops, might need to explore the east side at some point but waiting until it gets drier in the forest

Saturday Nov 5, 2022 #

10 AM

O - Training 54:35 intensity: (10:00 @1) + (6:50 @2) + (11:48 @3) + (25:57 @4) 6.7 km (8:09 / km) +137m 7:24 / km
ahr:138 max:173 20c weight:73.7kg shoes: Nvii TerraTTD(1)

O intervals with BSK out in Fetsund
Still not 100% comfortable pushing things, and it was tough yesterday, so varying the speed a bit between cruise and threshold and some go for it bits
Orienteering ok given the situation

Run 22:19 [2] 3.5 km (6:23 / km)
ahr:123 max:143 shoes: Nvii TerraTTD(1)

3 PM

O - Training 51:10 [2] 4.9 km (10:27 / km) +185m 8:47 / km
ahr:128 max:145 28c shoes: Nvii TerraTTD(1)

Control pick

Run 6:12 [2] 1.0 km (6:12 / km)
ahr:128 max:145 shoes: Nvii TerraTTD(1)

Friday Nov 4, 2022 #

7 AM

Run(a) 30:44 [2] 6.72 km (4:35 / km) +76m 4:20 / km
ahr:134 max:147 weight:73.3kg shoes: Sau(white)

Grus
6 PM

O - Night 1:05:42 intensity: (7:19 @2) + (25:28 @3) + (32:55 @4) 7.8 km (8:25 / km) +116m 7:50 / km
ahr:160 max:177 30c shoes: Nvii TerraTTD(1)

O duel against Vegard JW. Ran alright for night

Run(a) 18:00 [2] 3.1 km (5:48 / km)
ahr:120 max:142 shoes: Nvii TerraTTD(1)

Thursday Nov 3, 2022 #

7 AM

Run 33:21 [2] 5.6 km (5:58 / km) +82m 5:33 / km
ahr:131 max:147 weight:72.9kg shoes: SauIR

Good choice to split as got a dry patch of weather
6 PM

Run(a) 59:47 [2] 11.41 km (5:14 / km) +263m 4:42 / km
ahr:128 max:152 shoes: Sau(T-bl)

Dewett. Wet. Thought I was running faster than I was. Felt alright though, bit worried through the day but fine running

Wednesday Nov 2, 2022 #

6 PM

Run 1:34:15 [2] 13.25 km (7:07 / km) +358m 6:16 / km
ahr:129 max:155 weight:72.9kg shoes: SauKN11t

Went to try and run Sti Cup but got lost, worked out ok though. This is probably not a great winter loop as it is very wet, and also not a good thing to try and run a new loop in the dark. Fell over 3 times, it is wet and slippy
C • STI cup 1

Tuesday Nov 1, 2022 #

7 AM

Run(a) 33:26 [2] 7.42 km (4:30 / km) +14m 4:28 / km
ahr:136 max:153 weight:72.9kg shoes: Sau(IR-db)

ITW
5 PM

Run(a) 1:16:00 intensity: (37:30 @2) + (38:30 @4) 15.61 km (4:52 / km) +345m 4:23 / km
ahr:139 max:173 shoes: Sau(IR-db)

Hill intervals with BSK up Ekeberg. Able to keep up with Jonas this week so things improving. 7x4[90]T

Monday Oct 31, 2022 #

6 PM

Run 1:24:29 [2] 12.24 km (6:54 / km) +129m 6:33 / km
ahr:130 max:151 weight:73.3kg shoes: SauIR

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