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Training Log Archive: Ralph

In the 7 days ending Mar 19:

activity # timemileskm+m
  Run9 8:07:30 59.59(8:11) 95.9(5:05)
  Gym2 1:50:00
  Ski - Classic1 1:10:00
  O - Night1 53:08 5.59(9:30) 9.0(5:54)24c
  Warm up /down2 34:00 2.86(11:54) 4.6(7:23)
  O - Sprint Training1 25:00 4.16(6:00) 6.7(3:44)
  Total12 12:59:38 72.2 116.224c
averages - sleep:8.3 rhr:7 weight:71.6kg

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MoTuWeThFrSaSu

Sunday Mar 19 #

Note
rhr:5 slept:6.0 weight:71.6kg

2 PM

Run 49:00 [2] 9.5 km (5:09 / km)
ahr:126 max:161 shoes: Mizuno Wave S (Blue 2 Bays)

To and from, extra warm up

O - Sprint Training 25:00 [4] 6.7 km (3:44 / km)
ahr:166 max:176 shoes: Mizuno Wave S (Blue 2 Bays)

Prologue, Chase, Knock Out. Sprint training round University of Olso, Blindern. Good to get back into this. Never quite going flat out, as expected, but was moving alright.

Warm up /down 24:00 [2] 3.6 km (6:40 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Saturday Mar 18 #

Note
rhr:8 slept:9.0 weight:71.6kg

11 AM

Run 2:00:04 [2] 21.4 km (5:37 / km)
ahr:135 max:152 shoes: O-Roc

Standard long run route, minus the bit where I got lost between Skjennungstua and Frønsvollen. Beautiful view out over Nordmarka and Oslo.

Friday Mar 17 #

Note
rhr:7 slept:9.0 weight:71.7kg

10 AM

Gym 55:00 [1]

Ankles
Prison squats
1x8x80 2x8x90 1x8x100 hips
1x8x40 3x8x50 back lunge
Foam bugs
Back raise
4 PM

Run 1:19:38 [2] 14.1 km (5:39 / km)
ahr:130 max:148 shoes: O-Roc

Ullevål junction and back. Snow

Thursday Mar 16 #

Note
rhr:9 slept:9.25 weight:71.6kg

9 AM

Run 23:34 [2] 4.8 km (4:55 / km)
ahr:132 max:150 shoes: Mizuno Wave Sayonara 2 White

Slow jog to the end of the colony
5 PM

Run 1:11:22 intensity: (40:00 @2) + (31:22 @4) 16.8 km (4:15 / km)
ahr:166 max:178 shoes: Asics Gel-33 Electro

Down to Bislett for 17 laps
52/58 found the faster ones a bit harder than last time, but was getting round the recoveries fairly quickly.

Warm up /down 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Gel-33 Electro

Wednesday Mar 15 #

Note
rhr:5 slept:6.45 weight:71.7kg

9 AM

Run 32:24 [2] 6.4 km (5:04 / km)
ahr:132 max:144 shoes: Mizuno Wave S (Lumo Green)

Almost shorts weather today, unfortunately not shorts conditions underfoot and my attempt to find a nice non-ring road morning loop was an icy adventure.
6 PM

Ski - Classic 1:10:00 [2]
ahr:137 max:164 shoes: Fischer Twin Skin

Ski, icy. 16k

Tuesday Mar 14 #

Note
rhr:5 slept:9.0 weight:71.4kg

8 AM

Run 29:25 [2] 6.2 km (4:45 / km)
ahr:138 max:151 shoes: Mizuno Wave Sayonara 2 White

Left on the ring road
7 PM

O - Night 53:08 [5] 9.0 km (5:54 / km)
ahr:168 max:181 24c shoes: VJ Bold 2016

Ås by Night - Mass Start
You know it is going to be a tough race when... there is blood on the 3rd control. Icy and rough going downhill, but some fields and tracks to mix the speed up. Good mass start night fun as always, mostly charging round with Håvard and Alan.

Run 27:00 [2] 4.5 km (6:00 / km)
shoes: VJ Bold 2016

Warm up and down

Monday Mar 13 #

Note
rhr:9 slept:9.25 weight:71.4kg

9 AM

Run 55:03 intensity: (23:33 @2) + (31:30 @3) 12.2 km (4:31 / km)
ahr:143 max:158 shoes: Mizuno Wave S (Lumo Green)

Out on the ring road and then back via the hospital and Kringsjå
4 PM

Gym 55:00 [1]

Ankles
Prison squats
1x8x40 45 50 50 step ups
4x4x40 clean technique
3x4x80 deadlift
Back raise
Foam bugs

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