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Training Log Archive: Ralph

In the 7 days ending Jul 8:

activity # timemileskm+m
  Run7 4:01:19 26.97(8:57) 43.4(5:34)
  O - Training3 2:17:28 10.69(12:52) 17.2(8:00)59c
  O - Race1 39:46 4.35(9:09) 7.0(5:41)16c
  Gym1 35:00
  Warm up /down1 15:00 0.62(24:08) 1.0(15:00)
  Total9 7:48:33 42.63 68.675c
averages - sleep:8.6 weight:71.6kg

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Sunday Jul 8 #

11 AM

O - Training 44:17 [3] *** 6.3 km (7:02 / km)
ahr:152 max:164 21c slept:9.75 shoes: Inov8 225

Run 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 225

5 PM

O - Training 41:11 [2] *** 4.6 km (8:57 / km)
ahr:140 max:155 15c shoes: Inov8 225

Saturday Jul 7 #

9 AM

Run 16:28 [2] 3.5 km (4:42 / km)
ahr:129 max:142 slept:9.5 shoes: Asics Gel-33 E (Blue)

1 PM

O - Race 39:46 [5] *** 7.0 km (5:41 / km)
ahr:178 max:188 16c shoes: VJ Bold 2017

Run 15:00 [2] 3.0 km (5:00 / km)
shoes: VJ Bold 2017

Warm up /down 15:00 [2] 1.0 km (15:00 / km)
shoes: VJ Bold 2017

Friday Jul 6 #

Note
slept:7.5 weight:71.4kg

5 PM

Run 30:02 [2] 6.3 km (4:46 / km)
ahr:119 max:131 shoes: Asics Gel-33 E (Blue)

Easy

Thursday Jul 5 #

Note
slept:8.25 weight:71.5kg (rest day)

Turned into a day off. Probably a good thing

Wednesday Jul 4 #

Note
slept:8.5 weight:71kg

6 PM

Run 50:00 [2] 7.7 km (6:30 / km)
shoes: VJ Bold 2018

In and out to the start

O - Training 52:00 intensity: (10:00 @2) + (42:00 @4) *** 6.3 km (8:15 / km)
ahr:167 max:175 23c shoes: VJ Bold 2018

Out east from Grønmo, really cool terrain.

Warm day

Tuesday Jul 3 #

9 AM

Gym 35:00 [1]
slept:8.5 weight:71.7kg

3x5x90 hips
3x3x90 dead
Jumps
6 PM

Run 59:25 [2] 10.7 km (5:33 / km)
ahr:134 max:153 shoes: Asics Gel-33 Electro

Between watching 22 men chase a ball around for 90 minutes

Monday Jul 2 #

Note
slept:8.0 weight:72.5kg

6 PM

Run 1:04:24 [2] 11.2 km (5:45 / km)
ahr:121 max:137 shoes: Salming

Easy run with Alphine.

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