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Training Log Archive: Ralph

In the 7 days ending Dec 25, 2016:

activity # timemileskm+m
  Run8 7:05:22 52.88(8:03) 85.1(5:00)
  Gym2 1:25:00
  O - Night1 1:19:01 5.53(14:17) 8.9(8:53)
  Cycling1 40:00
  Total11 10:29:23 58.41 94.0
averages - sleep:8.6 rhr:42 weight:70.4kg

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MoTuWeThFrSaSu

Sunday Dec 25, 2016 #

Note
rhr:40 slept:7.5 weight:70.1kg

8 AM

Run 1:24:19 intensity: (1:03:31 @2) + (20:12 @3) + (36 @5) 18.5 km (4:33 / km)
ahr:140 max:174 shoes: Mizuno Wave S (Blue 2 Bays)

Pacing the brother round parkrun. Then went for an extended loop, saw Andy Vernon, I waved at him and he said "Hi mate", and then I
5 PM

Run 24:30 [2] 4.9 km (5:00 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Saturday Dec 24, 2016 #

Note
rhr:42 slept:8.0 weight:70kg

It appears the world is back to normal
9 AM

Run 1:00:48 intensity: (42:31 @2) + (18:17 @3) 14.1 km (4:19 / km)
ahr:145 max:175 shoes: Mizuno Wave S (Blue 2 Bays)

Out for parkrun (cruise), and then some extension
6 PM

Run 25:15 intensity: (24:30 @2) + (45 @5) 5.3 km (4:46 / km)

Friday Dec 23, 2016 #

Note
rhr:42 slept:7.0 weight:71.4kg

There has been a lot of cake at work
6 PM

Run 1:20:09 [2] 16.5 km (4:51 / km)
ahr:131 max:154 shoes: Mizuno Wave S (Blue 2 Bays)

Back in Richmond Park, rain, but the warm kind.

Thursday Dec 22, 2016 #

Note
rhr:40 slept:8.0 weight:70.7kg

5 PM

Gym 50:00 [2]

3x8x47.5 front
3x8x67.5 back
3x8x20 SL calves
foam bugs

Wednesday Dec 21, 2016 #

Note
rhr:40 slept:10.5 weight:70.1kg

11 AM

Cycling 40:00 [3]

Sweat box
6 PM

Run 1:14:30 [2] 12.1 km (6:09 / km)
ahr:127 max:145 shoes: VJ Supra 2015

Tuesday Dec 20, 2016 #

Note
rhr:44 slept:9.0 weight:70.6kg

9 AM

Gym 35:00 [1]

Fitting in a quicky
3x4x45 front
2x8x65 1x8x67.5 back
3x8x20 SL calves
6 PM

Run 59:39 [2] 10.8 km (5:31 / km)
ahr:119 max:140 shoes: Mizuno Wave Sayonara 2 White

Icy.

Monday Dec 19, 2016 #

Note
rhr:44 slept:10.0 weight:69.9kg

6 PM

O - Night 1:19:01 [2] 8.9 km (8:53 / km)
ahr:129 max:155 shoes: O-Roc

Slow group night o.
https://youtu.be/3NO2rRemAs8

Run 16:12 [2] 2.9 km (5:35 / km)
shoes: O-Roc

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