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Training Log Archive: Ralph

In the 7 days ending Mar 28, 2021:

activity # timemileskm+m
  Run4 4:34:22 26.66(10:18) 42.9(6:24)
  Run(a)5 4:21:02 37.9(6:53) 61.0(4:17)
  O - Training2 1:49:21 10.07(10:52) 16.2(6:45)57c
  Terrain Running2 1:44:59 6.59(15:56) 10.6(9:54)
  Warm up /down1 7:00 0.37(18:47) 0.6(11:40)
  Total11 12:36:44 81.59(9:17) 131.3(5:46)57c
averages - rhr:38 weight:74.5kg

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MoTuWeThFrSaSu

Sunday Mar 28, 2021 #

11 AM

Run 2:36:47 [2] 22.6 km (6:56 / km)
ahr:126 max:147 rhr:40 weight:74.7kg shoes: Nvii F1(3)

Long run with Emil north through Østmarka. Pretty good conditions but some parts of ice and snow. Mostly small paths but some bits in the terrain to avoid the worst of the ice.
Lutvann, Grønlia, Puttåsen, Haukåsen, Mariholtet, Finfallåsen, Hestehullet, Hauktjern, Sarabråten, Østmarksetra

Saturday Mar 27, 2021 #

11 AM

Run(a) 1:09:10 intensity: (17:10 @1) + (30:00 @2) + (8:00 @3) + (8:00 @4) + (6:00 @5) 14.1 km (4:54 / km)
rhr:36 weight:74.7kg shoes: AG2B

Warm up /down 7:00 [1] 0.6 km (11:40 / km)
shoes: AG2B

6 PM

Terrain Running 45:53 intensity: (20:00 @1) + (25:53 @2) 5.2 km (8:49 / km)
ahr:116 max:143 shoes: Nvii F1(3)

Run 15:53 [2] 2.4 km (6:37 / km)
shoes: Nvii F1(3)

Friday Mar 26, 2021 #

11 AM

Run(a) 34:06 [2] 8.0 km (4:16 / km)
ahr:133 max:150 rhr:35 weight:74.6kg shoes: AsN LDN

Roads with Henry
5 PM

Run 1:04:12 [2] 10.0 km (6:25 / km)
ahr:126 max:143 shoes: Nvii F1(3)

Out in the forest and small paths. Rain doing the work on the ice so things might be good by next week

Thursday Mar 25, 2021 #

9 AM

Run(a) 31:09 [2] 7.4 km (4:13 / km)
ahr:140 max:153 rhr:34 weight:74.7kg shoes: SauIT

Traffic lights
6 PM

Run 37:30 intensity: (21:30 @2) + (16:00 @4) 7.9 km (4:45 / km)
ahr:150 max:167 shoes: Nvii F1(b1)

O - Training 55:20 intensity: (10:00 @2) + (45:20 @4) *** 8.5 km (6:31 / km)
ahr:162 max:171 36c shoes: Nvii F1(b1)

Grønmo
Now probably 3 loops in daylight which is great. Some good running today, still a bit of ice and snow around in some places so needing to be careful but mostly good. Still problems on the slopes technically

Wednesday Mar 24, 2021 #

10 AM

Terrain Running 59:06 [2] 5.4 km (10:57 / km)
ahr:127 max:147 rhr:40 weight:73.7kg shoes: Nvii F1(3)

Putting out controls.
Snow.

Tuesday Mar 23, 2021 #

9 AM

Run(a) 26:46 [2] 6.1 km (4:23 / km)
ahr:136 max:153 rhr:40 weight:74.4kg shoes: AsN LDN

5 PM

Run(a) 1:39:51 intensity: (39:51 @2) + (1:00:00 @4) 25.4 km (3:56 / km)
ahr:142 max:165 shoes: SauKN11t

30 x 90/30 Nordstrand

Monday Mar 22, 2021 #

5 PM

O - Training 54:01 [2] *** 7.7 km (7:01 / km)
ahr:129 max:157 21c rhr:40 weight:74.7kg shoes: Nvii F1(3)

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