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Training Log Archive: Ralph

In the 7 days ending Sep 14, 2014:

activity

time

miles

Run

5:07:47

36.82

(8:22)

59.26

(5:12)

120

Gym

2:50:00

O - Training

1:09:28

5.72

(12:08)

9.21

(7:33)

Cycling

1:00:00

O - Race

52:55

6.03

(8:47)

9.7

(5:27)

Warm up /down

10:00

Total

11:10:10

48.57

78.17

120

2:20

0:00

» now

Sunday Sep 14, 2014 #

Event: DM Stafett Södermanland

11 AM

Run 31:00 [3] 5.4 km (5:44 / km)
shoes: VJ Bold Yellow

Warm up /down 10:00 [2]

O - Race 52:55 [4] 9.7 km (5:27 / km)
ahr:175 max:190 shoes: VJ Bold Yellow

DM Relay
Ran fast, but often in the wrong direction

http://sno-kartor.se/show_map.php?user=RaplhStreet...

7 PM

Run 36:48 [3] 6.9 km (5:20 / km)
shoes: Cumulus 14

Friday Sep 12, 2014 #

9 AM

Gym 1:20:00 [2]

6 PM

Cycling 1:00:00 [2]

Thursday Sep 11, 2014 #

11 AM

Run 47:00 [3] 9.4 km (5:00 / km)
ahr:142 shoes: Asics Hypers B&G

Run 30:00 [4] 8.3 km (3:37 / km) +120m 3:22 / km
ahr:175 shoes: Asics Hypers B&G

30 minutes threshold around the 10km track.

5 PM

Run 31:21 [3] 5.6 km (5:36 / km)
shoes: Cumulus 14

Easy with Pål

Wednesday Sep 10, 2014 #

11 AM

O - Training 25:31 [3] 3.61 km (7:04 / km)
ahr:152 shoes: Icebug (NightHawk)

O - Training 23:25 [3] 3.0 km (7:48 / km)
ahr:148 shoes: Icebug (NightHawk)

O - Training 20:32 [3] 2.6 km (7:54 / km)
ahr:140 shoes: Icebug (NightHawk)

Run 21:00 [3] 3.7 km (5:41 / km)
shoes: Icebug (NightHawk)

Tuesday Sep 9, 2014 #

1 PM

Run 40:38 [3] 8.3 km (4:54 / km)
ahr:134 shoes: Asics Hypers B&G

Out to Lerhaga

Run hills 30:00 [4] 5.66 km (5:18 / km)
ahr:154 shoes: Asics Hypers B&G

Hills up the track at Lerhaga.
12 reps at around 68 seconds, jog down recovery. Starting every 2 and a half minutes. Not pushing too hard but getting to threshold heart rate at the top of the climb, felt some burn on the last 3 reps

Monday Sep 8, 2014 #

9 AM

Gym 1:30:00 [2]

5 PM

Run 40:00 [2] 6.0 km (6:40 / km)
shoes: Asics Hypers B&G

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