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Training Log Archive: Ralph

In the 7 days ending Apr 15:

activity # timemileskm+m
  Run7 3:03:41 21.19(8:40) 34.1(5:23)
  Cycling2 2:00:00
  O - Race2 1:37:41 9.32(10:29) 15.0(6:31)44c
  Warm up /down4 1:29:00 4.29(20:45) 6.9(12:54)
  O - Night1 54:34 6.11(8:56) 9.83(5:33)33c
  Gym1 40:00
  O - Sprint Race1 13:21 2.3(5:48) 3.7(3:36)20c
  Total10 9:58:17 43.2 69.5397c
averages - sleep:8.7 rhr:43 weight:72.9kg

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Sunday Apr 15 #

11 AM

O - Race 59:52 [4] *** 8.7 km (6:53 / km)
ahr:164 max:177 21c rhr:40 slept:9.0 shoes: VJ Sarva 2017

Norwegian Spring Day 2
Trying to be fast in and out of the controls. Struggling to change the tempo though. Tough day again


Run 31:00 [2] 5.5 km (5:38 / km)
shoes: VJ Sarva 2017

Extended warm up

Warm up /down 12:00 [2] 0.3 km (40:00 / km)

Saturday Apr 14 #

9 AM

Run 15:11 [2] 3.0 km (5:04 / km)
ahr:132 max:152 rhr:40 slept:10.5 weight:72.2kg shoes: Salming

2 PM

O - Race 37:49 [5] *** 6.3 km (6:00 / km)
ahr:181 max:190 23c shoes: VJ Bold 2017

Norwegian Spring Day 1
Hot and tough, many hills today


Run 32:00 [2] 5.5 km (5:49 / km)
shoes: VJ Bold 2017

Warm up /down 20:00 [2] 1.0 km (20:00 / km)
shoes: VJ Bold 2017

Friday Apr 13 #

Note
rhr:58 slept:7.25 weight:72.6kg

5 PM

Run 43:50 [2] 8.9 km (4:56 / km)
ahr:126 max:155 shoes: Asics Gel-33 Electro

Glorified leg stretch

Thursday Apr 12 #

9 AM

Gym 40:00 [1]
rhr:38 slept:8.75 weight:73.2kg

Warm up
5x3x70 back
Cleans 3x 40 45 50
Felt pretty ok - must have been the die hard marathon last night
9 PM

O - Night 54:34 [4] *** 9.83 km (5:33 / km)
ahr:160 max:176 33c shoes: VJ Sarva 2017

Night O
Ended up alone at the front pretty early on and then ran pretty well from then

Run 20:00 [2] 3.4 km (5:53 / km)
shoes: VJ Sarva 2017

Warm up /down 20:00 [2] 1.2 km (16:40 / km)
shoes: VJ Sarva 2017

Wednesday Apr 11 #

9 AM

Cycling 1:00:00 [2]
rhr:43 slept:7.5 weight:73.2kg

Tuesday Apr 10 #

Note
rhr:40 slept:9.25 weight:73.2kg

11 AM

Run 20:00 [2] 4.2 km (4:46 / km)
shoes: Asics Gel-33 E (Blue)

6 PM

O - Sprint Race 13:21 [5] *** 3.7 km (3:36 / km)
ahr:183 max:193 20c shoes: Inov8 225

Norwegian Sprint Test

Not really sure if this was a good race or not, it didn't feel very good, but it was maybe better than I think. But I still dont feel that racing after work is a great thing for me.

Run 21:40 [2] 3.6 km (6:01 / km)
shoes: Inov8 225

Wd

Warm up /down 37:00 [2] 4.4 km (8:25 / km)
shoes: Asics Gel-33 E (Blue)

It was an extremely interesting warm up, mainly for one particular moment. Top quality distraction training.

Monday Apr 9 #

Note
rhr:45 slept:8.5 weight:73.2kg

6 PM

Cycling 1:00:00 [2]

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