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Training Log Archive: Ralph

In the 7 days ending Sep 26, 2021:

activity # timemileskm+m
  Run6 5:37:24 37.34(9:02) 60.1(5:37)
  Run(a)6 3:42:19 29.64(7:30) 47.7(4:40)
  Warm up /down2 9:42 0.62(15:37) 1.0(9:42)
  Total11 9:29:25 67.61(8:25) 108.8(5:14)

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MoTuWeThFrSaSu

Sunday Sep 26, 2021 #

7 AM

Run(a) 20:14 [2] 4.4 km (4:36 / km)
ahr:128 max:140 shoes: Sau(white)

Petrol (no queues)
6 PM

Run(a) 46:16 [2] 10.0 km (4:38 / km)
ahr:122 max:137 shoes: SauKN(fl)

Lago di Lago with Tim di Robertson

Saturday Sep 25, 2021 #

1 PM

Run 1:14:28 intensity: (16:00 @1) + (30:50 @2) + (8:00 @3) + (11:38 @4) + (8:00 @5) 14.0 km (5:19 / km)
ahr:139 max:175 shoes: SauKN(fl)

Out to the south east corner of Nøklevann. T on trail north (favourite path), then hills on the trail hill on the south
T 10 [3] 3x4(30/30) [4] 4x(30/30)
Actual session did not match the plan but I think it was good. HR seems back to normal as well

Warm up /down 5:41 [1] 0.7 km (8:07 / km)
shoes: SauKN(fl)

Busy morning getting paperwork done and testing negative for covid

Friday Sep 24, 2021 #

7 PM

Run(a) 34:33 [2] 7.3 km (4:44 / km)
ahr:128 max:146 shoes: AsN LDN

Post dinner because I am so Norwegian now

Run 30:12 [2] 5.8 km (5:12 / km)
ahr:129 max:145 shoes: SauIR

Morning forest (lunch)

Thursday Sep 23, 2021 #

6 PM

Run 1:08:48 [2] 11.9 km (5:47 / km)
ahr:132 max:152 shoes: SauKN(fl)

Out from Anders with the gang then just Henry to grab the obelisk and do a bit of exploring

Wednesday Sep 22, 2021 #

7 AM

Run(a) 30:20 [2] 6.7 km (4:32 / km)
ahr:139 max:153 shoes: AsN LDN

Østensjø
6 PM

Run(a) 59:37 [2] 12.6 km (4:44 / km)
ahr:130 max:148 shoes: Sau(white)

Dewett

Tuesday Sep 21, 2021 #

10 AM

Run 20:43 [2] 3.8 km (5:27 / km)
ahr:121 max:137 shoes: SauIT

Morning short forest with Sven
6 PM

Run 1:19:50 intensity: (31:50 @2) + (48:00 @4) 14.3 km (5:35 / km)
ahr:157 max:173 shoes: Nvii TerraTT

6x6[2] trails south side.
Hill up then flat on top.

Felt very good, but no idea if this is because I am in shape or running slowly. HR low. A bit warmer today with the sun out.
C • warm sun 3

Warm up /down 4:01 [1] 0.3 km (13:23 / km)
shoes: Nvii TerraTT

Monday Sep 20, 2021 #

8 AM

Run(a) 31:19 [2] 6.7 km (4:40 / km)
ahr:131 max:146 shoes: AsN LDN

Cold
5 PM

Run 1:03:23 [2] 10.3 km (6:09 / km)
ahr:120 max:139 shoes: SauKN

It is cold. First tights run of the winter

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