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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run7 4:13:41 29.89(8:29) 48.1(5:16)
  O - Training2 2:08:08 10.6(12:05) 17.06(7:31)44c
  Gym1 30:00
  Warm up /down1 19:05 0.68(27:55) 1.1(17:21)
  Total8 7:10:54 41.17 66.2644c
averages - sleep:8.8 weight:69.9kg
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1:49
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MoTuWeThFrSaSu

Sunday Jul 23 #

Note
slept:6.0 weight:70.7kg

Off to Wroclaw early doors

Saturday Jul 22 #

9 AM

Run 34:26 intensity: (28:36 @2) + (5:50 @5) 6.4 km (5:23 / km)
ahr:143 max:181 slept:10.0 weight:69.5kg shoes: Mizuno Wave Sayonara 2 White

Jog and then 3 grass hills, one long and then two shorter ones.
6 PM

Run 22:52 [2] 5.0 km (4:34 / km)
ahr:133 max:146 shoes: Mizuno Wave S (Blue 2 Bays)

Easy loop along Akerselva up to Kjelsåsveien

Friday Jul 21 #

Note
slept:9.5 weight:69.8kg

10 AM

Gym 30:00 [1]

Brief reintroduction. 3x5x60 squats as main exercise, and some various messing around with ankle stability and general conditioning

Thursday Jul 20 #

Note
slept:8.5 weight:69.4kg

8 AM

Run 24:41 [2] 3.7 km (6:40 / km)
ahr:133 max:150 shoes: Icebug Spirit

Jog to start

O - Training 1:19:12 intensity: (1:09:11 @3) + (10:01 @4) *** 10.4 km (7:37 / km)
ahr:159 max:172 26c shoes: Icebug Spirit

Longer orienteering training from Skar. Wild and fantastic. Also good orienteering

http://sno.nu/doma/show_map.php?user=RalphStreet&m...

Run 5:24 [2] 1.1 km (4:55 / km)
shoes: Icebug Spirit

Wednesday Jul 19 #

Note
slept:9.0 weight:69.4kg

8 AM

Run 1:01:12 [2] 11.2 km (5:28 / km)
ahr:146 max:162 shoes: Mizuno Wave S (Lumo Green)

Pre breakfast on mainly smaller trails. Bumped into Anders for the last bit

Tuesday Jul 18 #

Note
slept:10.0 weight:70kg

10 AM

O - Training 48:56 intensity: (43 @3) + (16:09 @4) + (32:04 @5) *** 6.66 km (7:21 / km)
ahr:169 max:181 18c shoes: Icebug Spirit

Training at Jessheim
Tough forest and a rough introduction back to Norway, tried to push the speed and lost a bit of my normal sense of control, but actually by orienteering was still pretty good. Some problems with map interpretation (extra paths and vegetation) causing most time loss. Improvements to be made, but a good start.

Run 18:46 [2] 2.8 km (6:42 / km)
shoes: Icebug Spirit

Warm up /down 19:05 [2] 1.1 km (17:21 / km)
shoes: Icebug Spirit

6 PM

Run 20:56 [2] 4.2 km (4:59 / km)
ahr:131 max:150 shoes: Mizuno Wave S 2 (Blue Green)

Damefallet loop

Training at 10 and 6. As it should be.

Monday Jul 17 #

Note
weight:70.6kg

4 PM

Run 1:05:24 [2] 13.7 km (4:46 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Getting back to reality with a loop of Sognsvann and Svartkulp

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