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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run8 7:19:20 53.0(8:17) 85.3(5:09)
  O - Training1 40:48 4.29(9:31) 6.9(5:55)17c
  Gym1 30:00
  Warm up /down2 22:02 1.43(15:25) 2.3(9:35)
  Specific Drills1 11:30 0.62(18:30) 1.0(11:30)
  Total9 9:03:40 59.34 95.517c
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FrSaSuMoTuWeTh

Wednesday Nov 14 #

7 AM

Run 28:13 [2] 5.6 km (5:02 / km)
ahr:133 max:143 shoes: Mizuno Wave S (Lumo Green)

Morning saunter
6 PM

Run 45:34 [2] 9.6 km (4:45 / km)
shoes: Salming

Alan's loop. There is no Alan.

Tuesday Nov 13 #

8 AM

Run 29:45 [2] 6.4 km (4:39 / km)
shoes: Asics Gel-33 E (Blue)

Into work
5 PM

Run 1:12:58 intensity: (42:38 @2) + (30:20 @4) 16.5 km (4:25 / km)
shoes: Asics Gel-33 E (Blue)

300x256 in Bislett for 16 laps. A lot easier than expected to get down around the required times, a couple of slow ones but mostly good.

Specific Drills 11:30 [1] 1.0 km (11:30 / km)
shoes: Asics Gel-33 E (Blue)

Warm up /down 9:48 [2] 0.8 km (12:15 / km)
shoes: Asics Gel-33 E (Blue)

Monday Nov 12 #

5 PM

Run 1:01:52 [2] 12.1 km (5:07 / km)
ahr:125 max:142 shoes: Salming

Out and back to Hammeren for the first classic Monday of the winter. Felt like I was moving faster than in reality. So probably good to have had the morning off

Sunday Nov 11 #

12 PM

Run 1:36:44 [2] 16.2 km (5:58 / km)
shoes: Mizuno Wave S (Lumo Green)

I have never seen so much water in Nordmarka before. Nice group run with Bækkelaget

Saturday Nov 10 #

11 AM

O - Training 40:48 [5] *** 6.9 km (5:55 / km)
ahr:165 max:175 17c shoes: VJ Bold 2018

Geoformers Middle Distance on Skullerud

Mostly good, couple of swings but all good. Nice to be out in "daylight"

Run 39:38 [2] 8.1 km (4:54 / km)
shoes: Salming

Wu and down

Warm up /down 12:14 [2] 1.5 km (8:09 / km)
shoes: VJ Bold 2018

Friday Nov 9 #

7 AM

Run 1:04:36 [2] 10.8 km (5:59 / km)
ahr:127 max:148 shoes: Mizuno Wave S (Lumo Green)

Out in Nordmarka and just about light enough despite the fog this morning. Felt not too bad actually.
4 PM

Gym 30:00 [1]

Stability day

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