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Training Log Archive: Ralph

In the 7 days ending Dec 24, 2017:

activity # timemileskm+m
  Run9 8:36:45 65.68(7:52) 105.7(4:53)
  Gym1 40:00
  Warm up /down1 6:00 0.31(19:19) 0.5(12:00)
  Total10 9:22:45 65.99 106.2
averages - sleep:8.2 weight:73.1kg

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Sunday Dec 24, 2017 #

3 PM

Run 56:06 [2] 10.9 km (5:09 / km)
ahr:129 max:151 slept:8.0 weight:72.3kg shoes: Salming

Family commitments and me umming and ahhing over the state of my foot from yesterday (thoughts, caused by sharp cornering at the bottom of the hill reps and as such is/will not be a problem).

So a shortened than planned run, but still a reasonable week of training complete.

Saturday Dec 23, 2017 #

9 AM

Run 1:15:00 intensity: (36:22 @2) + (20:38 @4) + (18:00 @5) 18.6 km (4:02 / km)
ahr:152 max:186 slept:8.0 weight:73.1kg shoes: Asics Gel 33 E blue (london)

Richmond Park run at athletics threshold and then 3x6min[90] Kenyan Hills.
Ali in attendance and then a good group together with assistance from Ranelagh and friends. Like the horrible person I am, I let Ali pace the whole the session.

Warm up /down 6:00 [2] 0.5 km (12:00 / km)

Friday Dec 22, 2017 #

8 AM

Run 1:04:16 [2] 13.6 km (4:44 / km)
ahr:134 max:153 slept:7.5 weight:73.1kg shoes: Asics Gel 33 E blue (london)

Back in the park, easy.
6 PM

Run 31:58 [2] 6.1 km (5:14 / km)
ahr:122 max:141 shoes: Asics Hyper 33 (Black)

Easy run, roads

Thursday Dec 21, 2017 #

8 AM

Run 1:03:57 [2] 10.8 km (5:55 / km)
ahr:128 max:152 slept:8.25 weight:73.6kg shoes: O-Roc

Final snow jaunt for the year

Wednesday Dec 20, 2017 #

8 AM

Run 34:27 [2] 7.3 km (4:43 / km)
ahr:128 max:144 slept:8.5 weight:74.2kg shoes: Mizuno Wave S (Lumo Green)

Into work, with Alan for a bit
5 PM

Run 55:18 [2] 10.7 km (5:10 / km)
ahr:130 max:151 shoes: Mizuno Wave S (Lumo Green)

Home from work. Heavy bag

Tuesday Dec 19, 2017 #

10 AM

Run 1:06:57 intensity: (27:57 @2) + (39:00 @4) 16.8 km (3:59 / km)
ahr:148 max:170 slept:8.5 weight:73.1kg shoes: Asics Gel-33 E (Blue)

3x12 [1]
On the bike path next to the motorway.
This was a stupid day to decide to run intervals outside, freezing rain causing it to be super slippery.

Fell once (fell running, haha) but luckily was going very slowly at the time, only damage was to my pride and the cheeks of the onlookers through laughter.

Monday Dec 18, 2017 #

8 AM

Run 1:08:46 [2] 10.9 km (6:19 / km)
ahr:126 max:150 slept:8.5 weight:72.6kg shoes: VJ Sarva 2017

Easy morning in Nordmarka, bit of fresh snow. Everything feeling alight after the skiing, everything feeling bad after the cricket.
6 PM

Gym 40:00 [1]

Prison squats
4x8x75 squats
2x3x100 dead
2x3x70 Jefferson
Core

Two things of note from the dull monotony of my gym sessions. Firstly, instead of the normal mix of chart nonsense we had some love ballards for music. Love of lifting maybe the playlist should be called. Secondly, the man on the bench press behind me let out a huge burp while I was mid squad. Which is pretty disgusting and if I was an alpha male and we wasn't massive I would have told him so. Anyway, I was disgusted, but apparently the 52 year old woman who was doing core exercises was not as she went over afterwards and proceeded to flirt horrendously with him. Maybe instead of negging, people should be deploying belching.

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