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Training Log Archive: Ralph

In the 7 days ending Dec 6, 2020:

activity # timemileskm+m
  Run8 7:41:38 48.4(9:32) 77.9(5:56)
  Run(a)3 2:00:38 14.48(8:20) 23.3(5:11)
  O - Night1 1:29:56 6.65(13:32) 10.7(8:24)22c
  Core Stability2 59:00
  O - Training1 46:20 3.79(12:13) 6.1(7:36)10c
  Warm up /down2 7:24 0.56(13:14) 0.9(8:13)
  Total12 13:04:56 73.88 118.932c
averages - weight:73.2kg

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MoTuWeThFrSaSu

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 intensity: (9:01 @2) + (7:19 @3) + (30:00 @4) *** 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

Thursday Dec 3, 2020 #

11 AM

Run(a) 21:34 [2] 4.1 km (5:16 / km)
weight:72.9kg shoes: SauIT

Ice
6 PM

O - Night 1:29:56 [2] *** 10.7 km (8:24 / km)
22c shoes: Nvii F1(b1)

Night O from Grønmo
Again, not exactly fantastic

Run 6:27 [2] 1.1 km (5:52 / km)
shoes: Nvii F1(b1)

Wednesday Dec 2, 2020 #

5 PM

Run 1:24:16 [2] 12.1 km (6:58 / km)
shoes: S1

Up to see Gareth Bale's favourite ball. Snow high up, patches of ice about.

Tuesday Dec 1, 2020 #

10 AM

Run 25:52 [2] 4.8 km (5:23 / km)
shoes: SauIT

Sneaking out for some trails
5 PM

Run(a) 47:05 [2] 8.8 km (5:21 / km)
shoes: SauKN11t

To and from Ekeberg. Icy patches everywhere, not fully sketchy but definitely a worrying sign of things to come.

Run 53:18 intensity: (9:18 @2) + (44:00 @4) 13.9 km (3:50 / km)
shoes: SauKN11t

22 x 90/30
Grass frozen (mostly) so still in the runners for this.
C • 22? 4

Warm up /down 2:24 [1] 0.2 km (12:00 / km)
shoes: SauKN11t

Monday Nov 30, 2020 #

11 AM

Run 21:46 [2] 4.0 km (5:27 / km)
shoes: SauIR

Morning run - paths.
5 PM

Run(a) 51:59 [2] 10.4 km (5:00 / km)
shoes: AsN LDN

Round Nøkkelvann. Not quite freezing rain, so that is a bonus.
C • Lovely lake 1
6 PM

Core Stability 29:00 [1]

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