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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Ski - Classic3 7:55:54
  Run(a)5 2:14:48 17.03(7:55) 27.4(4:55)
  Run2 1:39:58 9.88(10:07) 15.9(6:17)
  O - Night1 58:00 4.47(12:58) 7.2(8:03)24c
  Terrain Running1 44:36 4.47(9:58) 7.2(6:12)
  Total11 13:33:16 35.85 57.724c
averages - rhr:41 weight:73.8kg
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ThFrSaSuMoTuWe

Tuesday Jan 19 #

8 AM

Run(a) 23:06 [2] 4.7 km (4:55 / km)
ahr:125 max:142 weight:74.2kg shoes: AsN LDN

Out before the snow arrives
5 PM

Ski - Classic 2:01:59 [2]
ahr:133 max:155 shoes: Fischer Twin Skin

22k
Out in Østmarka with Henry. New snow and snowing and warm, but fun to be out and messing around.

Monday Jan 18 #

6 PM

Run 1:07:35 [2] 10.1 km (6:41 / km)
ahr:121 max:141 rhr:42 weight:73.8kg shoes: Nvii F1(t1)

New snow on the trails

Sunday Jan 17 #

10 AM

Ski - Classic 3:07:22 intensity: (2:40:00 @2) + (27:22 @3)
ahr:134 max:160 rhr:44 weight:73.8kg shoes: Madshus

40km with Nic, Henry, Fredrik.
Kikut and back from Sandermossen. Good.
6 PM

Run(a) 20:35 [1] 3.6 km (5:43 / km)
ahr:115 max:135 shoes: SauKN

Saturday Jan 16 #

9 AM

Ski - Classic 2:46:33 intensity: (2:00:00 @2) + (46:33 @3)
ahr:142 max:163 rhr:40 weight:74.4kg shoes: Madshus

34k from Frognerseteren to Kikut and back. Good day out.
6 PM

Run(a) 31:12 [2] 6.3 km (4:57 / km)
ahr:124 max:141 shoes: Sau(white)

Shaking the ski out

Friday Jan 15 #

10 AM

Run 32:23 [2] 5.8 km (5:35 / km)
ahr:123 max:139 rhr:40 weight:73.3kg shoes: Nvii F1(t2)

Yeah it is cold (-13) today but sunny and beautiful
6 PM

Run(a) 34:30 [2] 7.3 km (4:44 / km)
ahr:124 max:135 shoes: SauIT

It is so cold that my buff froze to my working from home beard

Thursday Jan 14 #

10 AM

Run(a) 25:25 [2] 5.5 km (4:37 / km)
ahr:131 max:148 rhr:38 weight:73.3kg shoes: SauKN

Round Skullerud bus station
6 PM

Terrain Running 44:36 intensity: (24:00 @2) + (20:36 @4) 7.2 km (6:12 / km)
shoes: Nvii F1(t1)

Grønmo in the snow

O - Night 58:00 intensity: (7:30 @2) + (50:30 @4) *** 7.2 km (8:03 / km)
24c shoes: Nvii F1(t1)

The orienteering bit. Good tekkers

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