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Training Log Archive: Ralph

In the 7 days ending Apr 8:

activity # timemileskm+m
  Run6 4:13:31 30.2(8:24) 48.6(5:13)
  Cycling3 3:30:00
  Gym2 1:00:00
  O - Race1 38:05 4.1(9:17) 6.6(5:46)26c
  Warm up /down1 17:00 0.62(27:22) 1.0(17:00)
  Total10 9:38:36 34.92 56.226c
averages - sleep:8.3 rhr:44 weight:73.3kg

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MoTuWeThFrSaSu

Sunday Apr 8 #

10 AM

Run 1:29:30 [2] 18.5 km (4:50 / km)
ahr:131 max:153 rhr:45 slept:8.5 weight:73.2kg shoes: Asics Gel-33 E (Blue)

Easy on bike paths with Alan.
Good chat

Saturday Apr 7 #

8 AM

Run 22:06 [2] 4.1 km (5:23 / km)
ahr:128 max:153 rhr:41 slept:8.75 weight:73.2kg shoes: Asics Gel-33 Electro

2 PM

O - Race race 38:05 [5] *** 6.6 km (5:46 / km)
ahr:183 max:190 26c shoes: VJ Sarva 2017

And the season is underway!
Norwegian EOC test race, middle distance.
Pretty decent race, or at least it felt mostly good. Tired legs from halfway, and some definite moments where I was on the edge technically. A good start.

Video:
https://www.facebook.com/fredrikstadskiklubb/video...

Map:

Run 18:52 [2] 3.5 km (5:23 / km)
shoes: VJ Sarva 2017

Wd

Run 25:00 [2] 4.0 km (6:15 / km)
shoes: VJ Sarva 2017

WU

Warm up /down 17:00 [2] 1.0 km (17:00 / km)
shoes: VJ Sarva 2017

Friday Apr 6 #

8 AM

Run 31:21 [2] 6.9 km (4:33 / km)
ahr:142 max:163 rhr:43 slept:9.0 weight:73.2kg shoes: Mizuno Wave S (Lumo Green)

Easy
It snowed last night, good that everything is back to normal
6 PM

Run 36:42 [2] 7.6 km (4:50 / km)
ahr:122 max:146 shoes: Asics Gel-33 E (Blue)

Easy with Alan.
Alan says, "Ralph I think it's shorts weather". Hmmm, I was not convinced but after going to the shed to get shoes decided it would be alright, and having company would make it publicly acceptable.
Run to the meeting point, spot Alan, in full length tights and a hat.

Thursday Apr 5 #

Note
rhr:41 slept:8.5 weight:73.2kg

5 PM

Cycling 1:00:00 [2]

Gym 30:00 [1]

Unsure if cycling first and then gyming is the optimum scientifically proven way for best affect, but I have been living rather dangerously recently. Queues for the squat racks again so I either need to be prepared to stand in the queue (waste of time), be accepting of the leg press as a valid exercise (unlikely), lift in the morning (against the advice of science), or organise myself to lift earlier in the afternoon (requiring starting the whole day earlier). Hard choices #Hillary2016

3x3x100 leg
Lunges
Ankles
Core
Hamstring
Glutes

Wednesday Apr 4 #

8 AM

Cycling 1:30:00 [2]
slept:8.0 weight:73.5kg

It was bizarre this morning. There was this stuff coming out of the sky, it was quite like snow except it wasn't white and it made everything really wet

Tuesday Apr 3 #

9 AM

Cycling 1:00:00 [2]
rhr:44 slept:8.0 weight:73.4kg

5 PM

Gym 30:00 [1]

Bit of Hasselhoff as in a rush because I am a serious business man and the gym was mega full so no free squat racks. Ended up on thinking of cycling instead but after 4 minutes of utter boredom/warm up my brain finally came up with the idea of using the leg press.
4x10x100
Core
Glutes

Monday Apr 2 #

8 AM

Run 30:00 [2] 4.0 km (7:30 / km)
rhr:48 slept:7.0

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