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Training Log Archive: Ralph

In the 7 days ending Mar 12:

activity # timemileskm+m
  Run6 6:35:32 47.35(8:21) 76.2(5:11)
  Gym3 2:30:00
  O - Training2 2:01:53 10.38(11:45) 16.7(7:18)36c
  Ski - Classic1 1:09:03
  Cycling1 1:00:00
  Warm up /down3 40:00 1.99(20:07) 3.2(12:30)
  Total11 13:56:28 59.71 96.136c
averages - sleep:8.5 rhr:8 weight:71.2kg

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MoTuWeThFrSaSu

Sunday Mar 12 #

Note
rhr:6 slept:8.5 weight:71.4kg

10 AM

Run 2:15:38 [2] 22.7 km (5:59 / km)
ahr:129 max:151 shoes: O-Roc

Long run with the NSK boys. Some tough snow in a few places.

Saturday Mar 11 #

Note
rhr:8 slept:7.75 weight:72kg

10 AM

O - Training 1:21:53 [4] 11.9 km (6:53 / km)
ahr:166 max:180 16c shoes: VJ Bold SM 15

Finally killed these shoes.
Orienteering fairly terrible, much work to do

Warm up /down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Bold SM 15

Run 7:00 [2] 1.0 km (7:00 / km)
shoes: VJ Bold SM 15

4 PM

O - Training 40:00 intensity: (20:00 @2) + (20:00 @3) 4.8 km (8:20 / km)
ahr:141 max:159 20c shoes: VJ Bold SM 15

Second session. Much improved for the first part compared from the morning, poor in the second half

Run 14:30 [2] 2.1 km (6:54 / km)
shoes: VJ Bold SM 15

Friday Mar 10 #

Note
rhr:9 slept:8.0 weight:70.8kg

10 AM

Gym 50:00 [1]

Ankles
1x8x40 2x8x42.5 supported back lunge
1x8x82.5 85 87.5 hips
Back raise
Foam bugs
6 PM

Ski - Classic 1:09:03 [2]
ahr:139 max:168 shoes: Fischer Twin Skin

Ski with Cherry. Lowest falls per hour ratio so far. 15k

Thursday Mar 9 #

Note
rhr:10 slept:9.0 weight:71.6kg

5 PM

Run 1:28:49 intensity: (38:49 @2) + (20:00 @4) + (30:00 @5) 18.5 km (4:48 / km)
ahr:163 max:186 shoes: Mizuno Wave S (Blue 2 Bays)

10 x 1092 (2 laps) off 5 minutes. Nice introduction to some faster stuff. Bit of an issue with pacing to start with but then settled into it.

Warm up /down 15:00 [2] 1.1 km (13:38 / km)

Wednesday Mar 8 #

Note
rhr:6 slept:9.0 weight:70.5kg

10 AM

Cycling 1:00:00 [2]

A break from the roads and ice
5 PM

Gym 50:00 [1]

Ankles
Prison squats
3x8x20 SL calves
4x3x40 clean technique
3x4x80 back
Foam bugs
Back raise

Tuesday Mar 7 #

Note
rhr:10 slept:8.5 weight:70.9kg

5 PM

Run 1:08:13 intensity: (38:09 @2) + (30:04 @4) 16.5 km (4:08 / km)
ahr:174 max:183 shoes: Asics Gel-33 Electro

Bislett Session - 300/246
Quicker today, 52 and 61

Warm up /down 15:00 [1] 1.1 km (13:38 / km)

Monday Mar 6 #

Note
rhr:8 slept:8.75 weight:71.2kg

10 AM

Gym 50:00 [1]

Ankles
Prison squats
1x8x40 2x8x42.5 1x8x45 step ups
2x8x60 1x3x100 deadlift
Foam bugs
Back raise
Glute bridge
6 PM

Run 1:21:22 intensity: (56:46 @2) + (24:36 @3) 15.4 km (5:17 / km)
ahr:121 max:154 shoes: Mizuno Wave S (Lumo Green)

Grefsenkollen with Nydalen, steady. Easy before and after, calves feeling tight.

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