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Training Log Archive: Ralph

In the 7 days ending Oct 20, 2019:

activity # timemileskm+m
  Run9 8:20:46 62.07(8:04) 99.9(5:01)
  General Fitness2 55:00
  Gym1 40:00
  Warm up /down2 16:45 0.62(26:57) 1.0(16:45)
  Total10 10:12:31 62.7 100.9

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MoTuWeThFrSaSu

Sunday Oct 20, 2019 #

8 AM

Run 1:02:25 [2] 10.4 km (6:00 / km)
ahr:133 max:152 shoes: NVii F2 (1)

Mostly stuck to the small streams today
5 PM

Run 32:25 [2] 6.7 km (4:50 / km)
ahr:125 max:140 shoes: AsN LDN

Easy

General Fitness 30:00 [1]

Saturday Oct 19, 2019 #

10 AM

Run 1:15:00 intensity: (39:00 @2) + (36:00 @4) 14.4 km (5:13 / km)
ahr:134 max:176 shoes: S1

Raining again, bit of threshold. Nice.

Warm up /down 7:14 [2] 0.3 km (24:07 / km)
shoes: S1

Friday Oct 18, 2019 #

7 AM

Run 23:28 [2] 4.8 km (4:53 / km)
ahr:128 max:141 shoes: S1

4 PM

Run 38:52 intensity: (6:32 @2) + (32:20 @3) 9.3 km (4:11 / km)
ahr:139 max:151 shoes: AH33 (Black)

Sognsvann once

Thursday Oct 17, 2019 #

7 AM

Run 1:14:38 [2] 16.0 km (4:40 / km)
ahr:141 max:153 shoes: AsN LDN

Morning on the gravel

Wednesday Oct 16, 2019 #

8 AM

Gym 40:00 [1]

We've been neglecting squats
5 PM

Run 32:59 [2] 6.7 km (4:55 / km)
ahr:133 max:146 shoes: AG2B

Easy in the rain, bit of struggle after the gym

General Fitness 25:00 [1]

Football

Tuesday Oct 15, 2019 #

6 PM

Run 1:15:34 intensity: (29:34 @2) + (36:00 @4) + (10:00 @5) 16.3 km (4:38 / km)
ahr:134 max:173 shoes: SauKN

Having been christened as a sprint specialist I can now complain about the water covering lanes 1 and 2, and the dramatic effect it had on my training today.

5x1600 with Nic and Vetle. Good to have ticked this session off.

Warm up /down 9:31 [1] 0.7 km (13:36 / km)
shoes: SauKN

Working out distances

Monday Oct 14, 2019 #

5 PM

Run 1:25:25 [2] 15.3 km (5:35 / km)
ahr:132 max:152 shoes: AH33 (Black)

Easy to Ullevålseter and back. Just about stuck in before the darkness

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