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Training Log Archive: Ralph

In the 7 days ending Feb 13, 2022:

activity # timemileskm+m
  Run(a)6 6:33:45 54.8(7:11) 88.2(4:28)
  Run4 3:37:51 19.95(10:55) 32.1(6:47)
  O - Night1 38:24 3.23(11:53) 5.2(7:23)28c
  Core Stability1 30:00
  Total11 11:20:00 77.98 125.528c
averages - weight:74.4kg

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MoTuWeThFrSaSu

Sunday Feb 13, 2022 #

9 AM

Run(a) (AG) 1:03:06 [2] 14.3 km (4:25 / km)
ahr:134 max:142 weight:74.4kg shoes: Sau(white)

Morning loops
6 PM

Run(a) (AG) 31:16 [2] 5.8 km (5:23 / km)
ahr:118 max:127 shoes: AsN LDN

More loops

Saturday Feb 12, 2022 #

11 AM

Run(a) 1:30:15 [2] 21.3 km (4:14 / km)
ahr:139 max:153 shoes: AsN LDN

Cruised Henry's loop. Mostly fine, some patches of ice on top of Ekeberg, the road to Klemetsrud was ice/snow/grus but was ok.

Friday Feb 11, 2022 #

4 PM

Run 1:12:07 [2] 9.8 km (7:22 / km)
ahr:115 max:140 shoes: Nvii F1(3)

Thursday Feb 10, 2022 #

8 AM

Run(a) 34:32 [2] 7.5 km (4:36 / km)
ahr:125 max:137 shoes: SauKN11t

ITW

Run(a) 1:27:44 intensity: (1:20 @1) + (42:24 @2) + (20:00 @3) + (24:00 @4) 20.0 km (4:23 / km)
ahr:152 max:162 shoes: SauKN11t

Up from work to Bjerke, intervals 22 x 90/30 and then down to Økern
Icy today, and feel that Endre has been in on the hamstring/pop, ran controlled but was happier than expected

Wednesday Feb 9, 2022 #

7 AM

Run(a) (AG) 30:57 [2] 6.5 km (4:46 / km)
ahr:131 max:139 shoes: Sau(white)

6 PM

Run 1:03:28 [2] 11.1 km (5:43 / km)
ahr:118 max:127 shoes: SauIT

Testing new shoe grip/training plan
Lake

Tuesday Feb 8, 2022 #

7 AM

Run(a) 55:55 intensity: (30:55 @2) + (25:00 @4) 12.8 km (4:22 / km)
ahr:144 max:167 weight:74.4kg shoes: SauKN(fl)

6 PM

O - Night 38:24 [4] *** 5.2 km (7:23 / km)
ahr:161 max:176 28c shoes: Nvii F1(b2)

Run 25:18 [2] 3.2 km (7:54 / km)
shoes: Nvii F1(b2)

Monday Feb 7, 2022 #

5 PM

Run 56:58 [2] 8.0 km (7:07 / km)
ahr:119 max:141 shoes: Nvii F1(3)

6 PM

Core Stability 30:00 [1]

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