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Training Log Archive: Ralph

In the 1 days ending Jan 12:

activity # timemileskm+m
  Run2 1:21:33 9.32(8:45) 15.0(5:26)
  Gym1 45:00
  Total3 2:06:33 9.32 15.0
averages - sleep:9.5 rhr:42 weight:70.6kg

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Th

Thursday Jan 12 #

Note
rhr:42 slept:9.5 weight:70.6kg

9 AM

Run 56:33 [2] 9.8 km (5:46 / km)
ahr:141 max:160 shoes: Salomon Speed Cross

Was pretty icy low down so took the small trails for as much as possible, higher up there was snow though which was the perfect texture for running, very low impact and dry so your feet don't get wet
5 PM

Gym 45:00 [1]

3x8x47.5 front
3x8x67.5 back
3x8x20 SL calves
2x8x40 1x8x60 hips
6 PM

Run (Treadmill) 25:00 [2] 5.2 km (4:48 / km)
ahr:136 shoes: Mizuno Wave S 2 (Blue Green)

2% gradient, would have been alright to run outside but fancied testing this out in the expectation that it might be needed next week. Seem on track with steps per minute

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