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Training Log Archive: Ralph

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Ski - Classic3 6:31:32
  Run6 5:23:09 35.98(8:59) 57.9(5:35)
  Cycling1 1:20:00
  O - Night1 51:00 4.35(11:44) 7.0(7:17)25c
  Gym1 30:00
  Warm up /down1 20:00 0.31(1:04:22) 0.5(40:00)
  Total11 14:55:41 40.64 65.425c
averages - sleep:8 weight:72.9kg

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

10 AM

Ski - Classic 3:18:25 intensity: (2:33:25 @2) + (45:00 @3)
ahr:136 max:163 slept:9.0 shoes: Fischer Twin Skin

Big loop via tea with Rob. Tired but wonderful.

Saturday Dec 16, 2017 #

Note
slept:6.0 weight:73.7kg

10 AM

Ski - Classic 2:27:46 intensity: (1:42:46 @2) + (45:00 @3)
ahr:141 max:176 shoes: Fischer Twin Skin

Skiing from Nordseter with Alan, Delphine, Rob
5 PM

Ski - Classic 45:21 [2]
ahr:140 max:163 shoes: Fischer Twin Skin

Evening ski round the stadium loop

Friday Dec 15, 2017 #

8 AM

Run 1:12:08 [2] 11.3 km (6:23 / km)
ahr:131 max:152 slept:8.0 weight:73kg shoes: O-Roc

Sunrise in snowy Nordmarka. Morning headtorch run, which is something I thought I would almost never do.

Thursday Dec 14, 2017 #

7 AM

Run 26:31 [2] 5.2 km (5:06 / km)
ahr:133 max:152 slept:8.0 weight:72.8kg shoes: Mizuno Wave S (Lumo Green)

Partly with Alan and Delphine along ring 3, then back through the houses.
6 PM

O - Night 51:00 intensity: (8:00 @2) + (43:00 @4) *** 7.0 km (7:17 / km)
ahr:150 max:164 25c shoes: Icebug Spirit

O intervals, snowy. Tough

Run 25:00 [2] 3.2 km (7:49 / km)
shoes: Icebug Spirit

Wednesday Dec 13, 2017 #

9 AM

Gym 30:00 [1]
slept:8.0 weight:72.6kg

Prison squats
Box squats
4x6x40 SL squats
Adductors
Shoulders
6 PM

Run 1:31:53 [2] 14.4 km (6:23 / km)
ahr:121 max:150 shoes: O-Roc

Snowy run with Alan and Sverre on the small paths

Tuesday Dec 12, 2017 #

8 AM

Run 31:00 [2] 7.0 km (4:26 / km)
ahr:141 max:154 slept:9.0 weight:72.3kg shoes: Mizuno Wave S (Blue 2 Bays)

Sunrise into work
5 PM

Run 34:07 [2] 6.5 km (5:15 / km)
ahr:137 max:151 shoes: Mizuno Wave S (Blue 2 Bays)

To Bislett, Bislett to home

Warm up /down 20:00 [1] 0.5 km (40:00 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Drills

Run 42:30 intensity: (12:30 @2) + (22:00 @4) + (8:00 @5) 10.3 km (4:08 / km)
ahr:130 max:186 shoes: Mizuno Wave S (Blue 2 Bays)

15x400 (146m) in Bislett
74,74,72,72,72,72,71,70,71,71,71,66,65,65,64
Comfortable to start with and then started getting a move on.

Monday Dec 11, 2017 #

6 PM

Cycling 1:20:00 [2]
slept:8.0

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