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Training Log Archive: Ralph

In the 7 days ending Oct 30, 2016:

activity # timemileskm+m
  Run6 4:46:25 32.15(8:55) 51.74(5:32)
  O - Race1 1:27:14 10.69(8:10) 17.2(5:04)
  O - Training1 1:00:03 4.57(13:09) 7.35(8:10)
  O - Night1 52:23 4.35(12:03) 7.0(7:29)
  General Fitness1 30:00
  Warm up /down1 17:11 0.75(23:03) 1.2(14:19)
  Total8 8:53:16 52.5 84.49

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MoTuWeThFrSaSu

Sunday Oct 30, 2016 #

10 AM

O - Race 1:27:14 [5] 17.2 km (5:04 / km)
ahr:176 max:185 shoes: VJ Bold 2016

Smålandskavlen last leg

Run 15:26 [2] 2.6 km (5:56 / km)
ahr:126 max:140 shoes: VJ Bold 2016

Run 9:03 [2] 1.4 km (6:28 / km)
shoes: VJ Bold 2016

Warm up /down 17:11 [2] 1.2 km (14:19 / km)
shoes: VJ Bold 2016

Saturday Oct 29, 2016 #

11 AM

O - Training 1:00:03 intensity: (30:00 @2) + (30:03 @3) 7.35 km (8:10 / km)
ahr:141 max:162 shoes: VJ Bold 2016

Easy Småland training

Friday Oct 28, 2016 #

7 PM

Run 20:38 [2] 4.14 km (4:59 / km)
ahr:121 max:135 shoes: Mizuno Wave S 2 (Blue Green)

Easy jog out to the road and back

Thursday Oct 27, 2016 #

3 PM

Run 1:00:09 [2] 11.0 km (5:28 / km)
ahr:118 max:139 shoes: Mizuno Wave Sayonara 2 White

Easy run with Sindre

Wednesday Oct 26, 2016 #

9 AM

Run 24:00 [2] 4.4 km (5:27 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

To and from football

General Fitness 30:00 [1]

Nydalen football morning
7 PM

O - Night 52:23 [2] 7.0 km (7:29 / km)
shoes: O-Roc

Easy night orienteering, 2 mistakes

Tuesday Oct 25, 2016 #

4 PM

Run 1:15:35 [2] 12.9 km (5:52 / km)
ahr:124 max:148 shoes: Mizuno Wave S 2 (Blue Green)

Easy run. Some new trails.

Monday Oct 24, 2016 #

4 PM

Run 1:21:34 [2] 15.3 km (5:20 / km)
ahr:136 max:155 shoes: Mizuno Wave S (Blue 2 Bays)

Up to Ullevålseter.

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