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Training Log Archive: Ralph

In the 7 days ending Jul 22:

activity # timemileskm+m
  Run7 5:31:10 42.0(7:53) 67.6(4:54)
  O - Training2 2:29:49 11.74(12:45) 18.9(7:56)42c
  Gym1 30:00
  Warm up /down2 19:00 0.75(25:29) 1.2(15:50)
  Total8 8:49:59 54.49 87.742c
averages - sleep:8.5 rhr:7 weight:71.5kg

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Sunday Jul 22 #

12 PM

Run 1:27:27 [3] 16.0 km (5:28 / km)
ahr:132 max:152 rhr:2 slept:8.5 weight:71.8kg shoes: Asics Gel-33 Electro

Easy to Ullevålseter via Lynhytta.
Glad to have got this done, more people about than yesterday

Saturday Jul 21 #

11 AM

Run 1:20:09 intensity: (44:09 @2) + (36:00 @4) 17.0 km (4:43 / km)
ahr:167 max:175 rhr:7 slept:8.75 weight:71.5kg shoes: Asics Gel-33 E (Blue)

3 x 10 T [2] on a mix of surfaces in Nordmarka. Significantly less people than expected out on the trails which was fantastic, unfortunately one of the people still out was a nudist... outside of the nudist zone, luckily I was bit rep while when I passed him so the exposure was minimal. Mid 20s temperature wise which felt pretty comfortable.

Friday Jul 20 #

9 AM

Run 26:38 [2] 6.0 km (4:26 / km)
ahr:128 max:144 rhr:9 slept:8.5 weight:71.2kg shoes: Salming

Slow into work
5 PM

Run 34:43 [2] 7.0 km (4:58 / km)
ahr:129 max:147 shoes: Salming

Thursday Jul 19 #

11 AM

Gym 30:00 [1]
rhr:6 slept:8.5 weight:70.5kg

Midday maintenance
3x5x70 back
lunges
calves
hamstrings
core

Wednesday Jul 18 #

6 PM

O - Training 1:33:09 intensity: (9:10 @2) + (24:16 @3) + (59:43 @4) *** 12.0 km (7:46 / km)
ahr:154 max:168 24c rhr:8 slept:9.0 weight:71.9kg shoes: VJ Sarva 2018

Big day out

Run 23:30 [2] 4.0 km (5:53 / km)
shoes: VJ Sarva 2018

Warm up /down 11:00 [1] 0.6 km (18:20 / km)
shoes: VJ Sarva 2018

Tuesday Jul 17 #

5 PM

O - Training 56:40 [2] *** 6.9 km (8:13 / km)
ahr:133 max:150 18c rhr:7 slept:8.0 weight:71.9kg shoes: VJ Sarva 2018

Not feeling especially quick today, yesterday and 31 degrees probably contributing

Run 5:19 [2] 0.7 km (7:36 / km)
shoes: VJ Sarva 2018

Monday Jul 16 #

5 PM

Run 1:13:24 intensity: (37:24 @2) + (29:30 @4) + (6:30 @5) 16.9 km (4:21 / km)
ahr:146 max:179 rhr:9 slept:8.0 weight:71.9kg shoes: Asics Gel-33 Electro

Plan for the session was to do 8k tempo, and then do some hills up the old ski slope. However, I got delayed at work because stuff needed fixing which messed with my eating so got a stitch on the tempo (damn), tried to hold it off but bailed after 14 minutes, and waited until it calmed down before continuing. So the threshold ended up split, but I did have 2 decent long efforts so taking that as a useful session, and then I did kill myself on the slope twice at the end.

HR predictably low after a day in the office, but pace was good. So positive, legs felt ok in the way a max effort up a steep hill does make them feel.

Day's "oh thank god I am not that person" moment, teenager getting tricked by their friends as to which stop they were getting off the underground, so rushing to pack their bag away before sprinting for the doors crashing full into a blind person with walking stick. It was mega awkward.

Warm up /down 8:00 [2] 0.6 km (13:20 / km)
shoes: Asics Gel-33 Electro

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