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Training Log Archive: Ralph

In the 7 days ending Jan 7:

activity # timemileskm+m
  Ski - Classic2 4:00:32
  Cycling3 3:10:38
  Run3 2:51:05 18.02(9:30) 29.0(5:54)
  Terrain Running1 1:12:00 6.84(10:32) 11.0(6:33)
  Gym1 40:00
  Warm up /down1 20:00 0.93(21:27) 1.5(13:20)
  Total9 12:14:15 25.79 41.5
averages - sleep:8 weight:73.7kg

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MoTuWeThFrSaSu

Sunday Jan 7 #

9 AM

Ski - Classic 3:01:26 intensity: (1:58:40 @2) + (1:02:46 @3)
ahr:140 max:166 slept:8.25 weight:73.2kg shoes: Fischer Twin Skin

Skiing with Alan and Delphine from Skansebakken to Løvlia
Only 1 crash today
36k

Saturday Jan 6 #

11 AM

Run 2:05:11 [2] 20.6 km (6:05 / km)
ahr:132 max:160 slept:9.0 weight:74.2kg shoes: O-Roc

Long snowy run around the big loop. Mostly really good conditions apart from where nobody had walked before. Beautiful day, nice to have the weather saving the sun for the weekend.

Friday Jan 5 #

9 AM

Cycling 1:20:00 [2]

NFL and AFL, and some 8 out of 10 cats

Thursday Jan 4 #

9 AM

Cycling 30:00 [2]
slept:8.5 weight:74.2kg

Mock the week hedgehog episode
6 PM

Terrain Running 1:12:00 [4] 11.0 km (6:33 / km)
ahr:160 max:180 shoes: VJ Sarva 2017

8 x terrain loop
Start every 9 minutes, snow. Sped up and eventually started cutting the rest.
7.24,06,6.56,38,38,36,30,01

Run 15:00 [2] 2.2 km (6:49 / km)
shoes: VJ Sarva 2017

Warm up /down 20:00 [2] 1.5 km (13:20 / km)
shoes: VJ Sarva 2017

Wednesday Jan 3 #

9 AM

Gym 40:00 [1]
slept:8.75 weight:74.2kg

Back to icy reality.
3x3x40 clean technique
3x4x60 front
Various
6 PM

Ski - Classic 59:06 intensity: (32:40 @2) + (26:26 @3)
ahr:140 max:167 shoes: Fischer Twin Skin

Skiing from Sognsvann

Tuesday Jan 2 #

Note
slept:5.5

Flight time

Monday Jan 1 #

11 AM

Cycling 1:20:38 [2]
ahr:134 max:169 slept:8.0 weight:72.9kg shoes: Giant

3 laps of the park
6 PM

Run 30:54 [2] 6.2 km (4:59 / km)
ahr:130 max:142 shoes: Salming

Last run of the warm weather training camp. No dodgy characters under the bridge today. Didn't manage to set the speed sensor off today, must have lost weight this Christmas...

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