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Training Log Archive: Ralph

In the 7 days ending Jan 10, 2017:

activity

time

miles

Run

5:03:00

36.01

(8:25)

57.95

(5:14)

Cycling

3:05:00

O - Night

2:22:21

11.56

(12:19)

18.6

(7:39)

37c

Gym

40:00

Total

11:10:21

47.57

76.55

37c

averages - sleep:8.3 rhr:41 weight:70.4kg

2:12

0:00

» now

Tuesday Jan 10, 2017 #

Note
rhr:40 slept:8.5 weight:70.4kg

10 AM

Gym 30:00 [1]

3x8x20 SL calves
3x8x67.5 back
2x8x40 1x8x50 deadlift technique

Cycling 10:00 [1]

6 PM

O - Night 1:05:48 [4] 9.8 km (6:43 / km)
ahr:160 max:176 17c shoes: VJ Bold SM 15

Ås by Night and Fog
Wet. Ran alright at the start but Håvard caught me at the 4th control. Then we ran together, he lead most of the way. Had a bit of a Julian Dent moment at the last control, luckily I was not following the lycra rule

C • Doing a jules 1

Run 16:34 [2] 1.8 km (9:12 / km)
shoes: VJ Bold SM 15

Before and after

Monday Jan 9, 2017 #

Note
rhr:44 slept:8.5 weight:70.4kg

11 AM

Cycling 30:00 [2]

Gym 10:00 [1]

Hip thrusts technique

C • exercises 3

6 PM

O - Night 1:16:33 [3] *** 8.8 km (8:42 / km)
ahr:134 max:160 20c shoes: O-Roc

Brits outnumbering the Norwegians

Run 16:20 [2] 3.1 km (5:16 / km)
shoes: O-Roc

Sunday Jan 8, 2017 #

Note
rhr:42 slept:9.0

8 AM

Run 1:35:47 [2] 19.65 km (4:52 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Saturday Jan 7, 2017 #

Note
rhr:42 slept:8.5

8 AM

Run 50:55 [2] 9.6 km (5:18 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

No Paris parkrun to go to as they are cancelled when bad weather is forecast

6 PM

Run 40:50 [2] 8.1 km (5:02 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Eiffel tower and then along the river and back. Cloud down, so pretty cool. Knee that I hurt trying to climb up a lamppost seemed fine.

Friday Jan 6, 2017 #

Note
rhr:38 slept:7.0

8 AM

Run 48:44 [2] 9.0 km (5:25 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Round Bois de Boulogne

6 PM

Run 33:50 [2] 6.7 km (5:03 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Evening tourist tour. Cold.

Thursday Jan 5, 2017 #

Note
rhr:39 slept:8.25 weight:71.2kg

9 AM

Cycling 1:15:00 [2]

Quad much improved, but -13 outside made indoor spinning very appealing

Wednesday Jan 4, 2017 #

Note
rhr:41 slept:8.0 weight:69.7kg

5 PM

Cycling 1:10:00 [2]

My lower left quad/upper knee front half outside, is feeling a little strange. I think it is just tightness, but as I am away this weekend I thought it prudent to cross train now, because should it get worse I won't have that opportunity later.

The gym is sweaty

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