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Training Log Archive: Ralph

In the 7 days ending Feb 25:

activity # timemileskm+m
  Run6 4:55:46 32.87(9:00) 52.9(5:35)
  O - Training2 2:22:32 11.0(12:58) 17.7(8:03)49c
  Terrain Running1 1:48:47 9.38(11:36) 15.1(7:12)
  Cycling1 1:00:00
  Gym1 45:00
  Specific Drills1 20:00 0.62(32:11) 1.0(20:00)
  Total9 11:12:05 53.87 86.749c
averages - sleep:8.2 weight:73.7kg

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MoTuWeThFrSaSu

Sunday Feb 25 #

10 AM

O - Training 1:33:41 intensity: (1:13:37 @2) + (20:04 @3) *** 11.8 km (7:56 / km)
ahr:132 max:161 38c slept:7.0 weight:74.2kg shoes: VJ Sarva 2017

Nipping around finding features in slightly snowy Fredrikstad

Run 10:00 [2] 1.9 km (5:16 / km)
shoes: VJ Sarva 2017

2 PM

O - Training 48:51 [3] *** 5.9 km (8:17 / km)
ahr:145 max:158 11c shoes: VJ Sarva 2017

Easy/fairly easy mass start with forking

Run 13:17 [2] 2.2 km (6:02 / km)
shoes: VJ Sarva 2017

Saturday Feb 24 #

9 AM

Run 1:42:11 [2] 14.9 km (6:51 / km)
ahr:137 max:151 slept:8.75 weight:74.2kg shoes: O-Roc

Snowy paths, mostly ski tracks though.

Friday Feb 23 #

Note
slept:8.75 weight:73.4kg (rest day)

Thursday Feb 22 #

Note
slept:8.5 weight:73.4kg

6 PM

Terrain Running 1:48:47 intensity: (29:23 @2) + (1:19:24 @4) 15.1 km (7:12 / km)
ahr:146 max:177 shoes: VJ Sarva 2017

Terrain reps, heavy conditions today.
8.35,19,04,7.56,53,51,43,42 off 2 minutes

Wednesday Feb 21 #

9 AM

Run 39:52 [2] 8.5 km (4:41 / km)
ahr:137 max:157 slept:8.5 shoes: Mizuno Wave S (Lumo Green)

To work. East side of town, bit lost
5 PM

Run 50:38 [2] 9.6 km (5:16 / km)
ahr:131 max:150 shoes: Mizuno Wave S (Lumo Green)

Slow home from work. Back to ring 3 after my sense of direction failed me

Tuesday Feb 20 #

5 PM

Run 1:19:48 intensity: (43:30 @2) + (36:18 @5) 15.8 km (5:03 / km)
ahr:163 max:187 slept:8.5 weight:73.4kg shoes: Asics Gel-33 Electro

Bislett k reps 8 off 90
Bit sleepy this morning, probably should have bailed on training yesterday. So skipped morning jog, but felt better at work so went for a session anyway.
05,04,00,00,00,00,59,59
Felt good

Specific Drills 20:00 [1] 1.0 km (20:00 / km)
ahr:106 max:152 shoes: Asics Gel-33 Electro

Monday Feb 19 #

10 AM

Cycling 1:00:00 [2]
slept:7.5 weight:73.4kg

Last week tonight, and cats countdown
5 PM

Gym 45:00 [1]

Ankles
3x10x70 back onto box
Calves
Hamstrings
Glutes
Core

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