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Training Log Archive: Ralph

In the 7 days ending Mar 5:

activity # timemileskm+m
  Run7 5:35:54 41.69(8:03) 67.1(5:00)
  Gym3 2:05:00
  Total10 7:40:54 41.69 67.1
averages - sleep:8 rhr:7 weight:71.2kg

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MoTuWeThFrSaSu

Sunday Mar 5 #

Note
rhr:6 slept:7.25 weight:71.7kg

12 PM

Run 1:16:51 [2] 13.6 km (5:39 / km)
ahr:129 max:151 shoes: O-Roc

Easy with Cherry out from Sognsvann
6 PM

Run 23:12 [2] 4.8 km (4:50 / km)
ahr:129 max:149 shoes: Mizuno Wave Sayonara 2 White

Recovery to the end of the colony and back

Saturday Mar 4 #

Note
rhr:9 slept:9.0 weight:71.2kg

1 PM

Run 1:12:21 intensity: (43:30 @2) + (28:51 @4) 14.7 km (4:55 / km)
ahr:173 max:181 shoes: Mizuno Wave S (Blue 2 Bays)

To and from Bislett
300/246 session
54s

Friday Mar 3 #

Note
rhr:7 slept:8.25 weight:71.6kg

11 AM

Gym 35:00 [1]

Ankles
Prison Squats
3x8x20 SL Calves
3x4x40 Supported back lunge
3x8x80 hips
3 PM

Run 40:43 [2] 7.2 km (5:39 / km)
ahr:135 max:159 shoes: Asics Gel-33 Electro

Hfw

Thursday Mar 2 #

Note
rhr:7 slept:8.5 weight:71kg

5 PM

Run 51:11 [2] 11.0 km (4:39 / km)
ahr:133 max:158 shoes: Mizuno Wave Sayonara 2 White

Bislett and then Majorstuen

Wednesday Mar 1 #

Note
rhr:3 slept:6.0 weight:71kg

1 PM

Gym 45:00 [1]

Ankles
3x8x20 SL calves
1x3x40 2x3x42.5 clean
3x4x80 deadlift
Foam dead bugs
Glute bridge
6 PM

Run 41:16 [2] 9.0 km (4:35 / km)
ahr:143 max:161 shoes: Mizuno Wave S (Blue 2 Bays)

Ring road

Tuesday Feb 28 #

Note
rhr:8 slept:8.0 weight:71kg

4 PM

Run 30:20 [2] 6.8 km (4:28 / km)
ahr:141 max:160 shoes: Asics Gel-33 Electro

Ring road

Monday Feb 27 #

Note
rhr:8 slept:9.0 weight:70.9kg

4 PM

Gym 45:00 [1]

Ankles
4x8x80 hips
4x8x40 step ups
Foam bugs
Back raise

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