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Training Log Archive: Ralph

In the 7 days ending Nov 24, 2019:

activity # timemileskm+m
  Run6 7:23:34 54.8(8:06) 88.2(5:02)
  Cycling2 1:45:00
  O - Night1 1:13:31 6.15(11:57) 9.9(7:26)21c
  Gym1 40:00
  Specific Drills1 18:27 0.62(29:42) 1.0(18:27)
  Warm up /down2 10:00 0.43(22:59) 0.7(14:17)
  Total9 11:30:32 62.01 99.821c

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MoTuWeThFrSaSu

Sunday Nov 24, 2019 #

9 AM

Run 2:07:14 [2] 21.3 km (5:58 / km)
shoes: AH33 (Black)

Another hit on my Norwegian bingo. Skiers out doing running training walking up a gradual hill.

Saturday Nov 23, 2019 #

Cycling 45:00 [1]

9 AM

Run 1:41:32 intensity: (1:02:52 @2) + (38:40 @4) 21.2 km (4:47 / km)
shoes: S1

Out for a bit of threshold with a longer wu and wd

Warm up /down 5:00 [1] 0.5 km (10:00 / km)
shoes: S1

Friday Nov 22, 2019 #

5 PM

Cycling 1:00:00 [2]

Thursday Nov 21, 2019 #

6 PM

O - Night 1:13:31 intensity: (1:47 @2) + (1:00:00 @3) + (11:44 @4) *** 9.9 km (7:26 / km)
21c shoes: Nvii F1(3)

Night O with the gang, O intervals but not smashing it today (although HR might have been up RPE was i3). Mostly good night O again, calm and in control. 1 giant failure of everything so still not good enough.

Run 12:22 [2] 1.9 km (6:31 / km)
shoes: Nvii F1(3)

Warm up /down 5:00 [1] 0.2 km (25:00 / km)
shoes: Nvii F1(3)

Wednesday Nov 20, 2019 #

3 PM

Run 1:32:00 [2] 18.0 km (5:07 / km)
shoes: AsN LDN

With Nic. Round Bygdøy and then home

Tuesday Nov 19, 2019 #

8 AM

Run 26:34 [2] 5.9 km (4:30 / km)
shoes: SauKN

Cruised into work
5 PM

Run 1:23:52 intensity: (45:40 @2) + (38:12 @4) 19.9 km (4:13 / km)
shoes: SauKN

Bislett. Still not run into anybody this season, very depressing. Didn't even get to shout at anybody this week either. Ran to and from, back home was not as bad as expected.

Specific Drills 18:27 [1] 1.0 km (18:27 / km)
shoes: SauKN

Monday Nov 18, 2019 #

3 PM

Gym 40:00 [1]

To the gym before the rush. Feeling stronger today than last week.

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