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Training Log Archive: Ralph

In the 7 days ending Mar 11:

activity # timemileskm+m
  Run8 5:50:00 42.25(8:17) 68.0(5:09)
  Ski - Classic1 1:42:27
  O - Training2 1:41:51 9.07(11:14) 14.6(6:59)48c
  Terrain Running1 1:26:00 7.71(11:10) 12.4(6:56)
  Total10 10:40:18 59.03 95.048c
averages - sleep:8.3 rhr:43 weight:73.4kg

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MoTuWeThFrSaSu

Sunday Mar 11 #

10 AM

O - Training 44:22 [4] *** 7.6 km (5:50 / km)
ahr:168 max:179 24c rhr:44 slept:7.5 weight:74.2kg shoes: VJ Sarva 2017

Relay training in Fredrikstad. 2 long intervals

Run 31:40 [2] 5.1 km (6:13 / km)
shoes: VJ Sarva 2017

3 PM

O - Training 57:29 [2] *** 7.0 km (8:13 / km)
ahr:130 max:151 24c shoes: Icebug Spirit

Easy training in the latest blizzard. Bit demotivated to start with but once underway this was rather fun

Run 4:54 [2] 0.9 km (5:27 / km)
shoes: Icebug Spirit

Saturday Mar 10 #

10 AM

Run 1:02:01 [2] 12.3 km (5:03 / km)
ahr:125 max:145 rhr:48 slept:9.0 weight:73.6kg shoes: Asics Gel-33 Electro

Easy round Sognsvann x2
6 PM

Run 35:01 [2] 6.7 km (5:14 / km)
ahr:119 max:137 shoes: Mizuno Wave Sayonara 2 White

Easy on ring 3

Friday Mar 9 #

Note
rhr:42 slept:8.5 weight:72.7kg

5 PM

Ski - Classic 1:42:27 intensity: (1:22:27 @2) + (20:00 @3)
ahr:132 max:164 shoes: Fischer Twin Skin

Up to Sognsvann with the T-bane then skied home, via Tryvann, Skjennungen, Ullevålseter, Hammeren, Grinda.
Bit of a steep climb to start with which combined with a lack of skiing over the last month made it a bit hard work.

I think there is probably close to 2 metres of snow in the forest, so even if it is showing signs of melting it might take a while

Thursday Mar 8 #

Note
rhr:42 slept:8.0 weight:72.7kg

6 PM

Terrain Running 1:26:00 intensity: (30:42 @2) + (30:00 @4) + (25:18 @5) 12.4 km (6:56 / km)
ahr:160 max:174 shoes: VJ Sarva 2017

6 x terrain loops with BSK. Quicker conditions than last week but actually maybe harder to run as you had to properly stay in the track

Wednesday Mar 7 #

8 AM

Run 1:18:25 [2] 15.6 km (5:02 / km)
ahr:133 max:156 rhr:42 slept:8.5 weight:72.7kg shoes: Mizuno Wave S (Lumo Green)

Pre breakfast struggle round Sognsvann x 3 in the lovely spring weather... haha.

Tuesday Mar 6 #

8 AM

Run 27:27 [2] 5.8 km (4:44 / km)
ahr:124 max:137 rhr:42 slept:8.5 weight:74.4kg shoes: Mizuno Wave S (Blue 2 Bays)

Bit slow getting out the door this morning, and colder than expected. Dressed appropriately this time though.
5 PM

Run 1:20:52 intensity: (49:06 @2) + (4:40 @4) + (27:06 @5) 15.5 km (5:13 / km)
ahr:158 max:183 shoes: Mizuno Wave S (Blue 2 Bays)

7x1k off "90"
3.07 (wu) 59,57,57, 57, 56, 55
Felt good

Monday Mar 5 #

11 AM

Run 29:40 [2] 6.1 km (4:52 / km)
rhr:42 slept:8.3 weight:73.8kg shoes: Mizuno Wave S 2 (Blue Green)

Jog from work

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