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Training Log Archive: Ralph

In the 7 days ending Jan 10, 2021:

activity # timemileskm+m
  Run6 5:39:34 36.23(9:22) 58.3(5:49)
  Run(a)6 3:39:20 29.83(7:21) 48.0(4:34)
  Ski - Classic1 3:14:48
  O - Night1 37:20 3.67(10:11) 5.9(6:20)22c
  Total12 13:11:02 69.72 112.222c
averages - rhr:42 weight:72.9kg

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MoTuWeThFrSaSu

Sunday Jan 10, 2021 #

10 AM

Ski - Classic 3:14:48 [2]
ahr:133 max:158 shoes: Madshus

37k
Out exploring the northern part of Nordmarka. Some big climbs but thankfully not many terrifying descents.

Saturday Jan 9, 2021 #

10 AM

Run(a) 1:05:10 [2] 15.7 km (4:09 / km)
ahr:146 max:159 shoes: Sau(white)

Round the roads of the east side. Maybe 200-300 of bad ice stuff.
6 PM

Run 44:09 [2] 7.5 km (5:53 / km)
ahr:122 max:137 shoes: Nvii F1(t2)

Out to explore the north side, lots of people have been walking here so all good at the moment. A lot of ice around but luckily it is all visible at the moment

Friday Jan 8, 2021 #

10 AM

Run(a) 31:34 [2] 7.3 km (4:19 / km)
ahr:142 max:152 rhr:40 shoes: SauIT

Main road
6 PM

Run 1:05:11 [2] 10.4 km (6:16 / km)
ahr:128 max:146 shoes: Nvii F1(b1)

Snow trails. Dark. South side.
Actually managed to get a "hei" from some other people in the forest today

Thursday Jan 7, 2021 #

11 AM

Run(a) 21:47 [2] 4.7 km (4:38 / km)
ahr:131 max:147 rhr:40 weight:73.3kg shoes: Sau(white)

Another change of tactics, this time running in the roads. Good ground conditions in many places and although the cars do keep away the boredom of road running they are a bit too frequent to not be irritating
6 PM

O - Night 37:20 [4] *** 5.9 km (6:20 / km)
ahr:161 max:174 22c shoes: Nvii F1(t2)

The O bit, some swings in a few places but mostly actually good.

Run 53:25 intensity: (8:00 @1) + (22:00 @2) + (23:25 @4) 9.2 km (5:48 / km)
shoes: Nvii F1(t2)

Not able to quite flex how cold it is very today as it was a rather balmy -7

Wednesday Jan 6, 2021 #

11 AM

Run 1:07:26 [2] 10.4 km (6:29 / km)
ahr:125 max:142 rhr:42 weight:73.3kg shoes: Nvii F1(t2)

Somewhere between -12 and -16 today. So yeah, cold. Finally warmed up after about 1 hour
6 PM

Run(a) 29:42 [2] 6.3 km (4:43 / km)
ahr:124 max:138 shoes: AsN LDN

Ran through Oppsal and then down to Østensjø looking for snow/ice free roads. Not super successful but alright.

Tuesday Jan 5, 2021 #

11 AM

Run(a) 21:24 [2] 4.6 km (4:39 / km)
ahr:130 max:142 rhr:42 weight:73kg shoes: Sau(white)

Road to the petrol station. Kind of ice free. Freezing cold
6 PM

Run(a) 49:43 [2] 9.4 km (5:17 / km)
ahr:122 max:139 shoes: SauKN11t

To and from Ekeberg. Not sure I have ever run in more clothes.

Run 51:00 [4] 12.3 km (4:09 / km)
shoes: Nvii F1(t1)

10 x 4 on Ekeberg. Snow/ice and maybe -11 so not exactly the day to smash the training.

Monday Jan 4, 2021 #

3 PM

Run 58:23 [2] 8.5 km (6:52 / km)
ahr:120 max:141 rhr:44 weight:72kg shoes: Nvii F1(b1)

First day back at work and took the opportunity to bail just before sunset to take advantage of actual sunlight. Been maybe not taking as much care of myself as I should have recently so good to have a very easy day checking the snow conditions on the trails (good) and the skiing possibilities in Østmarka (enthusiastic)

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