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Training Log Archive: Ralph

In the 7 days ending Sep 24, 2017:

activity

time

miles

Run

5:56:26

47.85

(7:27)

77.0

(4:38)

Gym

1:35:00

Cycling

45:00

O - Night

28:18

3.11

(9:07)

5.0

(5:40)

12c

Warm up /down

6:00

0.43

(13:48)

0.7

(8:34)

Total

8:50:44

51.39

82.7

12c

averages - sleep:8.8 weight:72.2kg

1:49

0:00

» now

Sunday Sep 24, 2017 #

12 PM

Run 1:12:56 18.6 km (3:55 / km)
ahr:159 max:182 slept:9.5 weight:73kg shoes: AG1B

40 minute tempo around Mariadalsvann. From the barrier on the right hand side, to Grinda.

Been a long time since I did a proper long tempo session but went fairly well, the route is probably the flattest I can do from home without resorting to laps of Sognsvann, but it isn't super flat so will be interesting to see what kind of speed I run on future attempts.

Saturday Sep 23, 2017 #

2 PM

Run 1:49:31 21.6 km (5:04 / km)
ahr:143 max:164 slept:7.5 weight:72.3kg shoes: Mizuno Wave S 2 (Blue Green)

Out and over Barlindåsen which I have wanted to do for a while and never quite found either the time or the path. This time I also did miss the path but had done enough map memory to get my going through the forest in the right direction.

Ran past three other runners who were wearing shorts, and after each one was more and more disappointed with myself and my choice of long tights.

Thursday Sep 21, 2017 #

Note
slept:8.5 weight:72.2kg

11 AM

Cycling 45:00 [2]

4 PM

Gym 1:00:00 [1]

Core
3x5x(40,40,50) SLS (raised)
3x3x(40,40,50) cleans
Plyo TJ onto biggest step
Dead bugs

Wednesday Sep 20, 2017 #

9 AM

Run 23:21 [2] 4.9 km (4:46 / km)
ahr:130 max:147 slept:8.5 weight:71.8kg shoes: Mizuno Wave S 2 (Blue Green)

Pre breakfast jog

8 PM

O - Night 28:18 [5] *** 5.0 km (5:40 / km)
ahr:171 max:180 12c shoes: Icebug Spirit

Back on the Night O scene.
Actually not too bad, a bit path happy really and too much run and hope but nothing massively wrong for a first outing.

Run 28:30 [2] 4.4 km (6:29 / km)
shoes: Icebug Spirit

Tuesday Sep 19, 2017 #

10 AM

Run 1:11:24 16.9 km (4:13 / km)
ahr:148 max:178 slept:9.75 weight:71.8kg shoes: AG2B

Intervals outdoors Bislett.
4 x 1600 T [2] 6 x 200 R [200m]

169 avg for reps

From home and then to work

Warm up /down 6:00 [2] 0.7 km (8:34 / km)
shoes: AG2B

Monday Sep 18, 2017 #

Note
slept:9.0 weight:72.1kg

10 AM

Gym 35:00 [1]

Been a while, but actually felt good.
3x10x60 squats
Chops
Calfs

5 PM

Run 50:44 [2] 10.6 km (4:47 / km)
ahr:129 max:153 shoes: AG1B

Easy run, still shorts somehow.

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