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Training Log Archive: Ralph

In the 7 days ending Aug 27:

activity # timemileskm+m
  Run5 1:53:12 10.63(10:39) 17.1(6:37)
  O - Race2 1:27:10 8.89(9:49) 14.3(6:06)41c
  O - Training2 1:13:17 7.02(10:26) 11.3(6:29)23c
  Gym1 50:00
  Warm up /down3 49:13 1.93(25:33) 3.1(15:53)
  Cycling1 45:00
  Total8 6:57:52 28.46 45.864c
averages - sleep:8.5 weight:71.8kg

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MoTuWeThFrSaSu

Sunday Aug 27 #

Note
slept:8.0

Coach/mascot/travel

Saturday Aug 26 #

7 AM

Run 10:05 [2] 1.8 km (5:36 / km)
slept:7.5

12 PM

O - Race 43:13 [5] *** 7.2 km (6:00 / km)
ahr:180 max:191 20c shoes: Icebug Spirit

World Cup Relay

Out at the front of the second pack, a steady start with a bit of a wobble and then some luck on a control, followed by a good routechoice. Then some pack fighting (and pack missing) on the second loop but overall good fun and a nice relay experience.


Run 36:04 [2] 5.1 km (7:04 / km)
shoes: Icebug Spirit

Warm up (20 jog), very slow 16 min warm down lactic acid shuffle.

Warm up /down 22:00 [2] 1.2 km (18:20 / km)
shoes: Icebug Spirit

Friday Aug 25 #

Note
slept:8.5

7 AM

Run 10:49 [2] 2.1 km (5:09 / km)

Jog
2 PM

O - Race 43:57 [5] *** 7.1 km (6:11 / km)
ahr:178 max:189 21c shoes: Icebug Spirit

World Cup Middle

Bombed "3" minutes on one control. Not 100% convinced it was my fault though (or at least entirely my fault), so actually not in as much of a rage as I was after the WOC middle (where it was all quite clearly my fault). As always some positives to draw from this, but soon it will be time to start putting these positives into practice in individual races.

Run 30:00 [2] 3.8 km (7:54 / km)
shoes: Icebug Spirit

Warm up (20) on map, 10 after

Warm up /down 18:00 [2] 1.2 km (15:00 / km)
shoes: Icebug Spirit

Thursday Aug 24 #

Note
slept:9.25 weight:71.5kg

Destination Riga
4 PM

O - Training 35:08 [2] *** 4.5 km (7:48 / km)
ahr:139 max:171 10c shoes: Icebug Spirit

Model action

Wednesday Aug 23 #

Note
slept:8.5 weight:71.8kg (rest day)

Tuesday Aug 22 #

Note
slept:9.0 weight:72kg

6 PM

O - Training 38:09 [4] *** 6.8 km (5:37 / km)
ahr:173 max:185 13c shoes: Icebug Spirit

Nydalen Club Champs. A win.

No paths fun time.

Run 26:14 [2] 4.3 km (6:06 / km)
shoes: Icebug Spirit

Wu and D, jog.

Warm up /down 9:13 [2] 0.7 km (13:10 / km)
shoes: Icebug Spirit

Monday Aug 21 #

Note
slept:9.0 weight:72kg

9 AM

Cycling 45:00 [2]

Easy spin
4 PM

Gym 50:00 [1]

Ankles
Cleans (3x3x40)/40
Squats (3x8x60)/60
Glutes
Core

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