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Training Log Archive: Ralph

In the 7 days ending Mar 18:

activity # timemileskm+m
  Run5 4:02:11 30.2(8:01) 48.6(4:59)
  Terrain Running1 1:35:14 7.46(12:46) 12.0(7:56)
  Ski - Classic1 1:05:42
  Gym1 20:00
  Specific Drills1 16:00 0.62(25:45) 1.0(16:00)
  Total8 7:19:07 38.28 61.6
averages - sleep:8.2 rhr:42 weight:73.3kg

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MoTuWeThFrSaSu

Sunday Mar 18 #

9 AM

Run 26:00 [2] 5.3 km (4:54 / km)
rhr:46 slept:7.5 shoes: Mizuno Wave S (Blue 2 Bays)

Round the lake
3 PM

Run 56:57 [2] 10.0 km (5:42 / km)
ahr:128 max:165 shoes: Mizuno Wave S (Blue 2 Bays)

Explore along the valley

Saturday Mar 17 #

Note
rhr:40 slept:6.5

In St. Moritz. Low chance of training, but downhill skiing to come

Friday Mar 16 #

8 AM

Run 41:34 [2] 8.7 km (4:47 / km)
ahr:128 max:141 rhr:37 slept:8.5 weight:73.7kg shoes: Mizuno Wave Sayonara 2 White

Morning run with Jon

Thursday Mar 15 #

Note
rhr:42 slept:9.0 weight:73kg

6 PM

Terrain Running 1:35:14 intensity: (34:14 @2) + (1:01:00 @4) 12.0 km (7:56 / km)
shoes: Icebug Spirit

Slower conditions in the reflex loop today

Wednesday Mar 14 #

10 AM

Gym 20:00 [1]
rhr:42 slept:8.5 weight:73kg

Short and sweet to get back on it.
New gym and new routines
6 PM

Ski - Classic 1:05:42 [2]
ahr:137 max:159 shoes: Fischer Twin Skin

Ski with Alan and Delphine.
Technique much better than on Friday, maybe osmosis?

Tuesday Mar 13 #

8 AM

Run 27:54 [2] 5.7 km (4:54 / km)
ahr:122 max:138 rhr:42 slept:8.75 weight:73.6kg shoes: Asics Gel-33 Electro

ITW.
Slippy, maybe Spring is actually coming... Hahahaha
5 PM

Run 1:29:46 intensity: (46:32 @2) + (43:14 @4) 18.9 km (4:45 / km)
ahr:163 max:174 shoes: Asics Gel-33 Electro

20 laps, at around 106 which is 3.14s and approximately threshold. Cutting the rest from 2 weeks ago to get more time in approximately the right zone.

Specific Drills 16:00 [1] 1.0 km (16:00 / km)
shoes: Asics Gel-33 Electro

Monday Mar 12 #

Note
rhr:44 slept:8.5 weight:73kg (rest day)

Planned. Possibly not needed as I did feel alright in the evening but it was nice to just chill

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