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Training Log Archive: Ralph

In the 31 days ending Dec 31, 2020:

activity

time

miles

Run

22:04:31

137.85

(9:36)

221.85

(5:58)

Ski - Classic

15:43:45

Run(a)

10:08:43

83.26

(7:19)

134.0

(4:33)

O - Night

3:59:42

17.9

(13:24)

28.8

(8:19)

55c

O - Training

2:44:25

12.24

(13:26)

19.7

(8:21)

43c

Core Stability

2:09:00

Ski - Skate

29:23

Warm up /down

23:51

1.94

(12:19)

3.12

(7:39)

Total

57:43:20

253.19

407.47

98c

averages - rhr:38 weight:73.4kg

3:37

0:00

» now

Thursday Dec 31, 2020 #

10 AM

Ski - Classic 3:37:59
ahr:138 max:159 shoes: Madshus

Big day on skis with the whole gang.
40k

Wednesday Dec 30, 2020 #

5 PM

Ski - Classic 1:52:34 [2]
ahr:132 max:152 shoes: Madshus

Out with Olai. 21k

Tuesday Dec 29, 2020 #

11 AM

O - Training 38:53 [2] *** 4.6 km (8:27 / km)
ahr:137 max:162 15c rhr:40 weight:73.8kg shoes: Nvii TerraTT

Club champs rerun

Run 36:00 [2] 6.0 km (6:00 / km)
shoes: Nvii TerraTT

6 PM

Run(a) 32:05 [2] 7.2 km (4:27 / km)
ahr:135 max:149 shoes: SauKN11t

Wind and snow/rain. Grim.
But the side of the road was relatively good running

Monday Dec 28, 2020 #

12 PM

Run 1:30:08 [2] 13.9 km (6:29 / km)
ahr:136 max:162 rhr:41 weight:73.1kg shoes: Nvii TerraTT

Out and around Lutvann. Good to get back into the running shoes although I probably could have done the same loop in skis.

Saturday Dec 26, 2020 #

12 PM

Ski - Classic 2:55:26 [2]
ahr:136 max:167 shoes: Madshus

Looked like it would be a grim day but the conditions surprised everyone and so we did a full day
33k - no crashes

Friday Dec 25, 2020 #

11 AM

Ski - Classic 2:55:20 [2]
ahr:127 max:154 shoes: Madshus

Breaking my running on Christmas day/running parkrun streak
33k - no crashes - 1 river crossing

Thursday Dec 24, 2020 #

10 AM

Ski - Classic 2:54:50 [2]
ahr:131 max:158 shoes: Madshus

Rauland Ski
Fantastic day for it, blue sky and decent minus degrees. Went up high
33k

6 PM

Ski - Skate 29:23 [1]
ahr:118 max:144

If you want the ski tracks to yourself, then go out in the evening on Dec 24th.
Technique training round the lake

Wednesday Dec 23, 2020 #

3 PM

Ski - Classic 1:27:36 [3]
ahr:131 max:158 shoes: Madshus

Rauland Team Ski
17k, no crashes

Tuesday Dec 22, 2020 #

10 AM

Run(a) 34:00 [2] 7.8 km (4:22 / km)
ahr:139 max:154 rhr:38 weight:72.8kg shoes: SauIR

6 PM

Run(a) 1:28:17 21.0 km (4:12 / km)
ahr:157 max:165 shoes: SauKN11t

8 x 6 [1] on lit track from Haraløkka

Monday Dec 21, 2020 #

10 AM

Run 47:18 [2] 8.2 km (5:46 / km)
ahr:127 max:148 rhr:41 weight:72.7kg shoes: SauIR

North sides

5 PM

Run 41:06 [2] 6.5 km (6:19 / km)
ahr:126 max:145 shoes: SauKN

South different route

6 PM

Core Stability 20:00 [1]

Sunday Dec 20, 2020 #

10 AM

Run 3:15:28 30.1 km (6:30 / km)
ahr:132 max:155 rhr:37 weight:73.6kg shoes: Nvii TerraTT

Vangen by less road with Simen. Wet.

Saturday Dec 19, 2020 #

11 AM

O - Training 1:19:12 [2] *** 9.0 km (8:48 / km)
ahr:133 max:156 18c weight:73.3kg shoes: Nvii F1(b1)

Collecting on Krokhol

6 PM

Run(a) 29:33 [2] 6.2 km (4:46 / km)
ahr:124 max:147 shoes: SauIT

Round the roads

Friday Dec 18, 2020 #

6 PM

Run 1:05:56 [2] 10.3 km (6:24 / km)
ahr:126 max:151 shoes: SauIR

Out with Simen south side. Really wet.

Thursday Dec 17, 2020 #

11 AM

Run(a) 23:15 [2] 4.6 km (5:03 / km)
ahr:130 max:151 rhr:36 weight:73.3kg shoes: SauIT

Morning wake up loop

6 PM

O - Night 1:27:30 *** 9.6 km (9:07 / km)
ahr:142 max:166 15c

Night O Klemma

Wednesday Dec 16, 2020 #

8 AM

Run(a) 24:37 [2] 4.9 km (5:01 / km)
ahr:124 max:144 rhr:38 weight:72.7kg shoes: AsN LDN

Morning, slow.

6 PM

Run 1:04:28 [2] 9.9 km (6:31 / km)
ahr:120 max:140 shoes: SauIR

Actually went into the office today, so pretty knackered

Tuesday Dec 15, 2020 #

11 AM

Run 22:28 [2] 4.7 km (4:47 / km)
ahr:130 max:148 rhr:34 weight:74kg shoes: SauIT

Morning loop. Wet, not massively cold though

5 PM

Run(a) 46:15 [2] 8.9 km (5:12 / km)
shoes: SauKN11t

To Ekeberg

Run(a) 55:00 [4] 15.0 km (3:40 / km)
ahr:162 max:170 shoes: NVii F2 (1)

11 (yeah #sorrynotsorry Brodie) x 4 min
Wet and muddy on Ekeberg.

Warm up /down 5:16 [1] 0.6 km (8:47 / km)
shoes: NVii F2 (1)

Monday Dec 14, 2020 #

11 AM

Run 31:35 [2] 5.6 km (5:38 / km)
ahr:130 max:144 rhr:36 weight:74.2kg shoes: AH33 (Black)

Forest loop. Wet

5 PM

Run 49:17 [2] 7.9 km (6:14 / km)
ahr:127 max:146 shoes: SauIR

Forest south side, wet.

6 PM

Core Stability 30:00 [1]

Sunday Dec 13, 2020 #

11 AM

Run 2:06:43 [2] 20.55 km (6:10 / km)
ahr:133 max:154 shoes: SauIR

Not Vangen.

Saturday Dec 12, 2020 #

12 PM

Run(a) 56:10 14.0 km (4:01 / km)
ahr:145 max:172 weight:74.4kg shoes: SauKN11t

30 minute progression
I was meant to run the first k at 3.55-4.00 which after getting all pumped for session really does feel like a bit of jog, so yes, predictably struggled with the slower parts but then was able to get going on the later reps.
Went down to Østensjø to try and get flat running, got people and mud (but yes mostly flat)

Warm up /down 5:00 [1] 0.7 km (7:09 / km)
shoes: SauKN11t

Friday Dec 11, 2020 #

5 PM

Run(a) 33:18 [2] 7.2 km (4:38 / km)
ahr:126 max:147 weight:73.4kg shoes: SauIT

Easy roads

Core Stability 20:00 [1]

Thursday Dec 10, 2020 #

11 AM

Run(a) 21:52 [2] 5.2 km (4:12 / km)
ahr:131 max:147 shoes: SauIR

With Henry round Hara.

6 PM

O - Night 1:02:16 [3] *** 8.5 km (7:20 / km)
ahr:151 max:167 18c shoes: Nvii F1(b1)

Night O.
Significant improvement on last week

Before we started the control hanger said that there was a dead cow on the way to one of the controls. I have seen elk skeletons in the forest but none with flesh on. So when I stepped on something that was definitely not forest late on in the course I looked down with an expectation of horror only to be relieved that it was only a massive cowpat

Warm up /down 5:00 [1] 0.72 km (6:58 / km)
shoes: Nvii F1(b1)

Wednesday Dec 9, 2020 #

7 AM

Run 41:19 [2] 6.6 km (6:16 / km)
ahr:126 max:147 shoes: SauIT

Woke up early so decided to just go for a run

5 PM

Run(a) 48:48 [2] 10.2 km (4:47 / km)
ahr:127 max:147 shoes: AsN LDN

Round Dewett

Tuesday Dec 8, 2020 #

12 PM

Run 22:53 [2] 4.1 km (5:35 / km)
weight:72.9kg shoes: S1

6 PM

Run(a) 46:54 [2] 8.9 km (5:16 / km)
shoes: SauKN11t

Run 50:00 [4] 13.6 km (3:41 / km)
shoes: NVii F2 (1)

10 x 4 [1]
Almost ran 11 but then I thought I should keep Brodie happy and do a nice round number. Wet and tough on the grass today.

C • *Blushes* 1

Warm up /down 1:11 [1] 0.2 km (5:55 / km)
shoes: NVii F2 (1)

Monday Dec 7, 2020 #

6 PM

Core Stability 29:00 [1]
(rest day)

Sunday Dec 6, 2020 #

11 AM

Run 3:09:24 [2] 29.9 km (6:20 / km)
weight:73.4kg shoes: SauKN

Tough today, lots of ice/snow/slush about so pretty slow going in places. Bit of a late start did mean that I got to meet the old boy who I have seen walking to Vangen every week which was nice.

Saturday Dec 5, 2020 #

9 AM

O - Training 46:20 *** 6.1 km (7:36 / km)
10c shoes: Nvii F1(b1)

Bit of an odd session, cold and snowy at the start. Was motivated to run hard at first, then I guess the temperature rose and the snow started to melt a bit which meant I got wet and cold quite fast, bailed.

Run 15:06 [2] 1.8 km (8:23 / km)
shoes: Nvii F1(b1)

Uphill snowy struggle

Warm up /down 5:00 [1] 0.7 km (7:09 / km)
shoes: Nvii F1(b1)

6 PM

Core Stability 30:00 [1]

Bailed on the second run but managed some strength

Friday Dec 4, 2020 #

5 PM

Run 1:05:29 [2] 10.3 km (6:21 / km)
shoes: Nvii TerraTT

Snow. Trails.
Bailed on the lunch run today due to snow, stuck the O shoes on and got out later. Surprised by how many other footprints there were out in the snow