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Training Log Archive: Ralph

In the 7 days ending May 14, 2023:

activity # timemileskm+m
  Run8 6:56:42 43.36(9:37) 69.78(5:58) 1501
  Run(a)3 1:52:02 19.23(5:50) 30.94(3:37) 383
  O - Training1 1:12:23 7.57(9:34) 12.18(5:57) 279
  O - Race1 58:40 8.68(6:46) 13.96(4:12) 41924c
  Warm up /down2 40:00 3.11(12:52) 5.0(8:00)
  Total12 11:39:47 81.93(8:32) 131.86(5:18) 258124c
  [1-5]12 11:39:07
averages - weight:74.1kg

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MoTuWeThFrSaSu

Sunday May 14, 2023 #

10 AM

O - Race 58:40 intensity: (30:00 @4) + (28:40 @5) 13.96 km (4:12 / km) +419m 3:39 / km
ahr:145 max:171 24c shoes: Nvii F1(t2)

Gromløpet from Krigskolen in Lillomarka (Oslo)
Bit of a mixed forest, some really nice wildish vibes and then some proper nærskog with lots of paths, and then bits of rocky green nonsense as well. Did a reasonable technical job today. Physically tough out there though, lots of lactic on the climbs, hopefully because of yesterday rather than any more weakness. R hip all a bit stiff, probably again from yesterday

Nicked a win and won a chili plant (the world's second hottest apparently), so it might all be a bit spicy in the flat

Run 22:33 [1] 3.0 km (7:31 / km)
ahr:118 max:141 shoes: Nvii F1(t2)

Jogging

Warm up /down 10:00 [1] 1.0 km (10:00 / km)
shoes: Nvii F1(t2)

Saturday May 13, 2023 #

8 AM

Run 46:41 [2] 7.74 km (6:02 / km) +229m 5:15 / km
ahr:128 max:148 shoes: Sau(IR-db)

Easy south side shake out. Felt actually quite good. Getting a bit from the hip leg area but fine
2 PM

Run(a) 50:35 intensity: (38:30 @2) + (12:05 @5) 17.7 km (2:51 / km) +164m 2:44 / km
ahr:140 max:184 shoes: SauKN(bl)

Holmenkollenstafetten. The world's biggest relay apparently. Leg 10 for Geodata then leg 11 for Driv after a decent break. Everything felt alright, struggled a bit on the long bit on the flat, maybe more than expected, but was quicker than before. Nice to run a short flat one afterwards (stage 11) as well, maybe didn't get it all out of myself on this one but was cool anyway. Quickest on both stages in the category
7.43 stage 10
4.20 stage 11

Warm up /down 30:00 [1] 4.0 km (7:30 / km)
shoes: SauKN(bl)

Friday May 12, 2023 #

8 AM

Run 45:37 [2] 7.92 km (5:46 / km) +160m 5:14 / km
ahr:128 max:145 shoes: SauIR(b1)

Easy extended morning loop
5 PM

Run 46:20 [1] 8.87 km (5:13 / km) +93m 4:58 / km
ahr:113 max:131 shoes: Sau(white)

Easy with McÅsne and Erlend. Elven

Thursday May 11, 2023 #

7 AM

Run(a) 30:53 [2] 6.62 km (4:40 / km) +108m 4:19 / km
ahr:127 max:142 shoes: Sau(EndPro)

Easy Østensjø
7 PM

O - Training 1:12:23 intensity: (40 @0) + (28:41 @1) + (7:02 @2) + (4:34 @3) + (31:26 @4) 12.18 km (5:57 / km) +279m 5:20 / km
ahr:141 max:176 shoes: Nvii F1(t2)

Wednesday May 10, 2023 #

7 AM

Run 1:15:10 [2] 12.31 km (6:06 / km) +257m 5:32 / km
ahr:129 max:152 weight:74.4kg shoes: Sau(R-LDN)

6 PM

Run(a) 30:34 [2] 6.62 km (4:37 / km) +110m 4:16 / km
ahr:126 max:146 shoes: Sau(T-wb)

Easy Østensjø. Got tips for activating my legs muscles so let's see if this let's me run faster

Tuesday May 9, 2023 #

5 PM

Run 1:31:17 [2] 14.88 km (6:08 / km) +443m 5:20 / km
ahr:126 max:147 shoes: Sau(T-bl)

Monday May 8, 2023 #

8 AM

Run 43:28 [2] 7.52 km (5:47 / km) +138m 5:18 / km
ahr:126 max:147 weight:73.8kg shoes: SauIR(b1)

6 PM

Run 45:36 [2] 7.54 km (6:03 / km) +181m 5:24 / km
ahr:120 max:139 shoes: Sau(IR-db)

Easy trails. Feeling the leg so guess that I must be onto something with thinking my current struggles are psoas based

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