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Training Log Archive: Ralph

In the 7 days ending Jan 15, 2017:

activity

time

miles

Ski - Classic

5:52:12

Run

2:56:08

20.01

(8:48)

32.2

(5:28)

O - Night

2:22:21

11.56

(12:19)

18.6

(7:39)

37c

Gym

1:35:00

O - Training

1:13:57

5.28

(14:00)

8.5

(8:42)

17c

Cycling

1:10:00

Ski - Skate

1:04:15

Total

16:13:53

36.85

59.3

54c

averages - sleep:8.6 rhr:42 weight:70.6kg

3:49

0:00

» now

Sunday Jan 15, 2017 #

Note
rhr:44 slept:9.0

11 AM

Ski - Classic 3:07:21 [2]
ahr:140 max:163 shoes: Fischer Twin Skin

Cheggers ski tours. Slow conditions again. Only 2 massive wipeouts todays, no injuries though. 33.5k

Saturday Jan 14, 2017 #

Note
rhr:44 slept:9.5

11 AM

Ski - Classic 2:44:51 [2]
ahr:136 max:166 shoes: Fischer Twin Skin

Ski in Beitostølen. Started in the valley which wasn't so good as the snow wasn't thick enough, then climbed onto the plateau where the skiing was better but it was more windy.
27 k

6 PM

Ski - Skate 1:04:15 [3]
ahr:145 max:169

First time skating for real. Pretty tough in places on the steep uphills. A very nice Norwegian lady pointed out that I should try and glide more, obviously made it into some "social frame" today. I told her I was British, then she didn't seem as interested in helping me any more.

Friday Jan 13, 2017 #

Note
rhr:37 slept:8.0 weight:70.6kg

8 AM

Run 55:20 [2] 11.2 km (4:56 / km)
ahr:131 max:145 shoes: AG1B

Ran to work via sort of Mariadalsvann. Only got lost once.

Thursday Jan 12, 2017 #

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

Wednesday Jan 11, 2017 #

Note
rhr:40 slept:7.25 weight:71.2kg

9 AM

O - Training 1:13:57 8.5 km (8:42 / km)
ahr:143 max:165 17c shoes: VJ Supra 2015

Orienteering, being shadowed by Anders. Generally pretty good.

Run 6:21 [2] 1.1 km (5:46 / km)
shoes: VJ Supra 2015

5 PM

Cycling 30:00 [2]

Gym 10:00 [1]

Foam dead bugs
Back
Glute bridge

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

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