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Training Log Archive: Ralph

In the 7 days ending Jan 14:

activity # timemileskm+m
  Ski - Classic3 8:41:23
  Run3 3:38:34 28.58(7:39) 46.0(4:45)
  Cycling3 3:05:00
  Gym1 40:00
  Warm up /down2 10:00 0.37(26:49) 0.6(16:40)
  Total10 16:14:57 28.96 46.6
averages - sleep:8.4 weight:73.8kg

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MoTuWeThFrSaSu

Sunday Jan 14 #

9 AM

Ski - Classic 3:56:11 [2]
ahr:130 max:189 slept:8.5

Long ski
110 k for the weekend

Saturday Jan 13 #

9 AM

Ski - Classic 2:24:00 [2]
ahr:138 max:173 slept:8.75

Budor ski. No crashes at all today.
4 PM

Ski - Classic 2:21:12 [2]
ahr:132 max:181

Ski with Rune

Friday Jan 12 #

9 AM

Cycling 1:00:00 [2]
slept:8.0 weight:73.4kg

EOOTCDC

Thursday Jan 11 #

9 AM

Run 1:08:02 intensity: (35:00 @2) + (33:02 @4) 16.4 km (4:09 / km)
slept:9.0 weight:73.4kg shoes: Asics Gel-33 E (Blue)

To Bislett. 18 laps of 300/246. To work
52s and 58s, 34s and 46s.

Warm up /down 5:00 [2] 0.5 km (10:00 / km)

Wednesday Jan 10 #

9 AM

Cycling 45:00 [2]
slept:9.0 weight:74.5kg

HIGNFY and probably the heaviest I have ever been
6 PM

Run 1:15:31 [2] 12.8 km (5:54 / km)
ahr:126 max:145 shoes: O-Roc

Easy run. Snow (surprisingly...)

Tuesday Jan 9 #

5 PM

Run 1:15:01 intensity: (18:04 @2) + (24:17 @3) + (32:40 @4) 16.8 km (4:28 / km)
ahr:145 max:177 slept:7.5 weight:73.4kg shoes: Mizuno Wave S (Blue 2 Bays)

From work to Tryvannstårnet, fast from Vinderen.

HR down from last time I ran it, time the same, RPE up. Conditions probably accounting for that

Warm up /down 5:00 [2] 0.1 km (50:00 / km)

Monday Jan 8 #

9 AM

Cycling 1:20:00 [2]
slept:8.25 weight:74.1kg

HIGNFY
6 PM

Gym 40:00 [1]

Calves
Ankles
Clean technique @ 40
Adductors
Core

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