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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run5 5:22:55 38.84(8:19) 62.5(5:10)
  Gym1 35:00
  Warm up /down1 6:00 0.43(13:48) 0.7(8:34)
  Total6 6:03:55 39.27 63.2
averages - sleep:9.3 weight:71.8kg
«
2:10
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ThFrSaSuMoTuWe

Tuesday Sep 19 #

10 AM

Run 1:11:24 intensity: (29:42 @2) + (28:36 @4) + (13:06 @5) 16.9 km (4:13 / km)
ahr:148 max:178 slept:9.75 weight:71.8kg shoes: Asics Gel-33 E (Blue)

Intervals outdoors Bislett.
4 x 1600 T [2] 6 x 200 R [200m]

169 avg for reps

From home and then to work

Warm up /down 6:00 [2] 0.7 km (8:34 / km)
shoes: Asics Gel-33 E (Blue)

Monday Sep 18 #

Note
slept:9.0 weight:72.1kg

10 AM

Gym 35:00 [1]

Been a while, but actually felt good.
3x10x60 squats
Chops
Calfs
5 PM

Run 50:44 [2] 10.6 km (4:47 / km)
ahr:129 max:153 shoes: Asics Gel-33 Electro

Easy run, still shorts somehow.

Sunday Sep 17 #

10 AM

Run 2:10:00 [2] 21.0 km (6:11 / km)
ahr:129 max:153 slept:8.25 weight:72.2kg shoes: Mizuno Wave S (Lumo Green)

Long slow run with the Norwegians (obviously).

Saturday Sep 16 #

11 AM

Run 37:19 [2] 7.7 km (4:51 / km)
ahr:136 max:151 slept:10.0 weight:72.2kg shoes: Mizuno Wave S (Blue 2 Bays)

Jog

Friday Sep 15 #

Note
slept:8.5 weight:71.4kg

4 PM

Run 33:28 [2] 6.3 km (5:19 / km)
ahr:122 max:137 shoes: Mizuno Wave S 2 (Blue Green)

Jog

Thursday Sep 14 #

Note
slept:10.5 weight:71kg

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