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Training Log Archive: Ralph

In the 31 days ending Mar 31, 2019:

activity

time

miles

Cycling

18:20:00

Ski - Classic

13:21:53

Run

9:42:18

76.74

(7:35)

123.5

(4:43)

Terrain Running

5:02:45

30.57

(9:54)

49.2

(6:09)

O - Training

3:35:32

16.53

(13:02)

26.6

(8:06)

84c

Gym

3:05:00

Warm up /down

1:08:54

2.8

(24:38)

4.5

(15:19)

Specific Drills

46:26

1.86

(24:55)

3.0

(15:29)

O - Race

35:21

4.35

(8:08)

7.0

(5:03)

20c

Cross Training

30:00

Total

56:08:09

132.85

213.8

104c

averages - weight:76.4kg

3:47

0:00

» now

Sunday Mar 31, 2019 #

10 AM

Ski - Classic 2:04:20
shoes: Fischer Twin Skin

The final ski of the season?

Saturday Mar 30, 2019 #

11 AM

O - Race 35:21 [5] 7.0 km (5:03 / km)
ahr:176 max:184 20c shoes: NVii F2 (1)

The pre season opener in Norway. Down near Fredrikstad so some classic semi open vague slopes to deal with. I had some difficulty in various places but by the end of the course I had sort of settled down

Run 32:00 [2] 5.4 km (5:56 / km)

Warm up /down 16:00 [1] 0.6 km (26:40 / km)
shoes: NVii F2 (1)

Friday Mar 29, 2019 #

9 AM

Gym 30:00 [1]

Maybe on the boundary of what is sensible at the moment
3x5x40 step ups
3x10x65 squats
Chops 13
Goblins

5 PM

Cycling 1:00:00 [2]

Thursday Mar 28, 2019 #

8 AM

Cycling 30:00 [2]

6 PM

O - Training 1:21:18 *** 7.8 km (10:25 / km)
ahr:132 max:175 35c shoes: NVii F2 (1)

Just sneaking out before sunset

Wednesday Mar 27, 2019 #

5 PM

Cycling 1:00:00 [2]

Tuesday Mar 26, 2019 #

9 AM

Gym 35:00 [1]

Step ups
Squats

4 PM

Cycling 1:00:00 [2]

Moving things around this week

C • Ralphy you and Aston will b... 3

Monday Mar 25, 2019 #

5 PM

Cross Training 30:00 [1]

All bikes full

Cycling 40:00 [2]

Sunday Mar 24, 2019 #

9 AM

Run 19:55 [2] 3.7 km (5:23 / km)
shoes: S1

Ullevål

1 PM

Cycling 1:50:00 [2]

Plenty of skiing to watch

Saturday Mar 23, 2019 #

9 AM

Run 1:21:09 [2] 18.7 km (4:20 / km)
ahr:146 max:160 shoes: AG2B

Prison loop. Sunlight giving me energy.

C • prison 3

6 PM

Cycling 1:00:00 [2]

Friday Mar 22, 2019 #

9 AM

Gym 35:00 [1]

Some different exercises around the squats today but feeling strong. Lunges and calves as well.

5 PM

Cycling 1:00:00 [2]

Thursday Mar 21, 2019 #

9 AM

Cycling 30:00 [2]

Brexitcast

6 PM

Terrain Running 1:43:12 16.7 km (6:11 / km)
ahr:161 max:177 shoes: VJ intgr

Terrain intervals, t-shirt weather. Awesome

Wednesday Mar 20, 2019 #

9 AM

Cycling 30:00 [2]

4 PM

Cycling 1:00:00 [2]

Tuesday Mar 19, 2019 #

5 PM

Run 1:12:09 17.0 km (4:15 / km)
shoes: Asics Gel 33 E blue (london)

Bislett
Some speed in the legs again, unexpectedly tough afterwards, perhaps not quite so unexpected. Got 11k done though so a decent session.

Specific Drills 17:19 [1] 1.0 km (17:19 / km)
shoes: Asics Gel 33 E blue (london)

Monday Mar 18, 2019 #

9 AM

Gym 30:00 [1]

Proper session, and felt fairly destroyed afterwards. Excellent. Lunges
Goblins
Single legs

5 PM

Run 1:06:03 [2] 14.1 km (4:41 / km)
ahr:130 max:150 shoes: AG2B

So after spending the winter complaining about the lack of sunlight I had to endure running for 20 minutes into the blinding evening sunshine, karma. Managed to just get out and back before the day's meltwater froze on the streets

Sunday Mar 17, 2019 #

10 AM

Cycling 2:00:00 [2]

Timed nicely for some slalom and cross country.

Full Griezmann kit on show (French), and of course full length tights with shorts over

Saturday Mar 16, 2019 #

10 AM

O - Training 40:55 [5] 7.2 km (5:41 / km)
ahr:171 max:180 shoes: VJ intgr

NOF Open training Middle Distance
Almost snow free training which was great, lots of happy Oslo residents around. Some good things, some bad things including a mistake that I thing I have never ever done before. Saw a stone, found the stone on the map, except it was a veg boundary, paralleled nicely. Hopefully it was a spring mistake rather than an age based one

Run 31:00 [2] 5.5 km (5:38 / km)
shoes: AG2B

Warm up /down 19:30 [1] 1.8 km (10:50 / km)

Friday Mar 15, 2019 #

9 AM

Cycling 35:00 [2]

Gym 10:00 [1]

Thursday Mar 14, 2019 #

6 PM

Terrain Running 1:44:46 17.2 km (6:05 / km)
ahr:160 max:173 shoes: J7F

Terrain running fun times

Warm up /down 6:00 [1] 0.3 km (20:00 / km)
shoes: J7F

Wednesday Mar 13, 2019 #

8 AM

Cycling 1:00:00 [2]

Brexitcast

5 PM

Cycling 1:00:00 [2]

Was passed on the way home by a man running in shorts. Brits

Tuesday Mar 12, 2019 #

8 AM

Cycling 30:00 [2]

5 PM

Run 1:18:17 18.0 km (4:21 / km)
ahr:166 max:175 shoes: Asics Gel 33 E blue (london)

We are on the way again.

Specific Drills 17:07 [1] 1.0 km (17:07 / km)
shoes: Asics Gel 33 E blue (london)

Warm up /down 1:44 [1] 0.3 km (5:47 / km)
shoes: Asics Gel 33 E blue (london)

Monday Mar 11, 2019 #

9 AM

Gym 25:00 [1]

Focused.

5 PM

Run 39:27 [2] 8.0 km (4:56 / km)
ahr:125 max:146 shoes: AG2B

Easy 5. Feeling like I did a lot of skiing at the weekend

Sunday Mar 10, 2019 #

10 AM

Ski - Classic 3:35:00 [2]
ahr:120 max:155 shoes: Madshus

Up the mountain to Høgevard then along the ridge to Norefjell down and back home. Had a particularly unstable day on the skis, much to the amusement of Alphine

Saturday Mar 9, 2019 #

10 AM

Ski - Classic 2:39:00 [2]
ahr:127 max:158 shoes: Madshus

Eggedal to Norefjell and back. Fresh snow causing associated low glide problems

6 PM

Ski - Classic 1:08:00 [2]
ahr:131 max:157 shoes: Madshus

Up to Istjenn

Friday Mar 8, 2019 #

6 PM

Ski - Classic 1:03:00 [2]
ahr:130 max:157 shoes: Madshus

Joining family Cherry for a weekend of skiing near Norefjell (Eggedal).

Thursday Mar 7, 2019 #

5 PM

Terrain Running 1:34:47 15.3 km (6:12 / km)
ahr:160 max:176 shoes: J7F

Does the reflex loop count as a reflex loop if it is daylight when you start and you can't see the reflexes?

Around freezing and rain and snow. So nice to have the boys out to get this session done.

C • reflex loop 2

Warm up /down 2:10 [1] 0.1 km (21:40 / km)