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Training Log Archive: Ralph

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Run9 9:16:41 71.08(7:50) 114.4(4:52)
  O - Training4 3:27:45 20.57(10:06) 33.1(6:17)132c
  Warm up /down4 37:33 2.64(14:13) 4.25(8:50)
  Total10 13:21:59 94.29(8:30) 151.75(5:17)132c
averages - sleep:8.2 rhr:7 weight:71.7kg

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

Note
rhr:2 slept:4.75 weight:71.7kg

Travel fun

Saturday Feb 18, 2017 #

Note
rhr:8 slept:8.5

9 AM

Run 1:44:26 [2] 21.9 km (4:46 / km)
ahr:128 max:147 shoes: Mizuno Wave S (Lumo Green)

Easy long run with the boys

Friday Feb 17, 2017 #

Note
rhr:8 slept:9.0

Run 1:35:56 intensity: (1:05:56 @2) + (20:00 @4) + (10:00 @5) 18.0 km (5:20 / km)
ahr:128 max:175 shoes: AG2B

Easy slow run first, then 30/30 on the beach (soft sand) for 20 minutes then hill sprints up the small dune.
4 PM

O - Training 53:48 [2] *** 7.0 km (7:41 / km)
ahr:119 max:141 51c shoes: Inov8 225

Half century

Run 17:00 [2] 3.0 km (5:40 / km)
shoes: Inov8 225

Thursday Feb 16, 2017 #

Note
rhr:8 slept:9.0

9 AM

Run 15:15 [2] 2.4 km (6:21 / km)
shoes: Inov8 225

Warm up /down 12:51 [2] 1.0 km (12:51 / km)
shoes: Inov8 225

O - Training 1:01:00 intensity: (16:00 @2) + (20:00 @3) + (25:00 @4) *** 9.2 km (6:38 / km)
ahr:140 max:175 29c shoes: Inov8 225

Head to head O intervals with Jonas
4 PM

Run 1:01:17 [2] 11.6 km (5:17 / km)
ahr:119 max:134 shoes: Mizuno Wave S (Lumo Green)

Easy jog

Wednesday Feb 15, 2017 #

Note
rhr:9 slept:9.0

9 AM

Run 2:01:56 [2] 27.3 km (4:28 / km)
ahr:136 max:154 shoes: Mizuno Wave S (Lumo Green)

Long run with the boys, bit of fun running through the salt pans, then out to the most south eastern point of Portugal, which is neither the most southern or most eastern.

Tuesday Feb 14, 2017 #

Note
rhr:7 slept:8.5

C • are you dying 3
10 AM

O - Training 1:08:22 [2] *** 11.5 km (5:57 / km)
ahr:132 max:149 34c shoes: Inov8 225

Easy moment bana

Warm up /down 8:09 [2] 0.9 km (9:03 / km)
shoes: Inov8 225

3 PM

O - Training 24:35 [5] *** 5.4 km (4:33 / km)
ahr:165 max:176 18c shoes: Inov8 225

Middle Distance

Run 31:01 intensity: (26:00 @2) + (5:01 @5) 5.6 km (5:32 / km)
shoes: Inov8 225

Warm up /down 4:33 [2] 0.6 km (7:35 / km)
shoes: Inov8 225

Monday Feb 13, 2017 #

Note
rhr:9 slept:8.75

Monte Gordo
9 AM

Run 43:06 [2] 8.8 km (4:54 / km)
ahr:132 max:145 shoes: Mizuno Wave S (Lumo Green)

Easy with the boys in Monte Gordo
3 PM

Run 1:06:44 intensity: (40:58 @2) + (25:46 @4) 15.8 km (4:13 / km)
ahr:134 max:186 shoes: AG2B

178/179 for session, 184 last rep

Grass work out Wednesday style, 200 then maybe 120. 36 and 26 maybe

Warm up /down 12:00 [2] 1.75 km (6:51 / km)

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