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Training Log Archive: Ralph

In the 7 days ending Aug 20:

activity # timemileskm+m
  Run4 3:41:05 30.7(7:12) 49.4(4:29)
  Cycling3 3:04:00
  Gym1 45:00
  Warm up /down2 40:48 2.67(15:16) 4.3(9:29)
  Total8 8:10:53 33.37 53.7
averages - sleep:8.4 weight:70.6kg

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Sunday Aug 20 #

10 AM

Run 1:00:00 [2] 12.0 km (5:00 / km)
ahr:136 max:160 slept:8.0 shoes: Asics Gel-33 E (Blue)

Easy easy pre breakfast (but post a lot of cake last night). Calf probably a bit better during the run.

Saturday Aug 19 #

9 AM

Run race 30:07 [5] 9.2 km (3:16 / km)
ahr:180 max:186 slept:7.0 weight:71kg shoes: Asics Gel-33 E (Blue)

Vasastafetten first leg. Mostly dirt road. A big (100m) climb at the start but gentle. Felt pretty good until I got tired and the lactic acid accumulated ;)

Warm up /down 35:00 [2] 4.0 km (8:45 / km)
shoes: Asics Gel-33 E (Blue)

Warm up and pathetic attempt at warm down.
Lots of rain and faff with bag transport.

Friday Aug 18 #

10 AM

Cycling 1:30:00 [2]
slept:10.5 weight:71kg

Thursday Aug 17 #

Note
slept:8.0 weight:70.5kg

5 PM

Run 49:41 intensity: (19:41 @2) + (9:45 @3) + (12:15 @4) + (8:00 @5) 10.0 km (4:58 / km)
ahr:136 max:175 shoes: Mizuno Wave Sayonara 2 White

2 mile threshold followed by 2 x (30x30x4) hills.
Slow getting going with the threshold, hamstring a bit sore from the gym yesterday, pain in left foot non existent today, weird pain in right foot (not effect on running).

Warm up /down 5:48 [2] 0.3 km (19:20 / km)
shoes: Mizuno Wave Sayonara 2 White

Wednesday Aug 16 #

10 AM

Cycling 45:00 [2]
slept:10.0 weight:70.1kg

Easy spin.
4 PM

Gym 45:00 [1]

Not entirely sure of the purpose today.
Deadlifts 70, 90, 100 X 6.
Hips 100 X 5 X 3
Ankle and glute work
Back stuff

Tuesday Aug 15 #

Note
slept:8.0 weight:70.4kg

6 PM

Run 1:21:17 intensity: (51:17 @2) + (30:00 @4) 18.2 km (4:28 / km)
ahr:142 max:181 shoes: Mizuno Wave S (Blue 2 Bays)

6x4min [1] Sognsvann.
Bit of a Jack Daniels quality junk session, mostly threshold but probably pushing along maybe a little bit too quickly. Was very good to get out though, I think this is the first type of this interval training that I have done this year.

Monday Aug 14 #

Note
slept:7.0

9 AM

Cycling 49:00 [2]

Spent the weekend kicking as many hard things as possible with my lower extremities so a day off running seems rather sensible

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