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Training Log Archive: Ralph

In the 7 days ending Jan 20, 2019:

activity

time

miles

Ski - Classic

3:19:26

Terrain Running

3:10:15

18.21

(10:27)

29.3

(6:30)

Cycling

2:30:00

Run

1:17:46

10.87

(7:09)

17.5

(4:27)

Gym

1:15:00

Specific Drills

16:10

0.93

(17:21)

1.5

(10:47)

Total

11:48:37

30.01

48.3

averages - weight:75.5kg

2:19

0:00

» now

Sunday Jan 20, 2019 #

9 AM

Ski - Classic 1:58:49 [2]
ahr:140 max:164 shoes: Madshus

Ski out from Sørkedalen
25 k

Saturday Jan 19, 2019 #

10 AM

Terrain Running 1:34:11 [2] 14.4 km (6:32 / km)
ahr:127 max:146 weight:75.9kg shoes: VJ Sarva 2017

Out to the bottom of Ullevålseter, soft snow today so this gets the terrain running tick.

5 PM

Gym 45:00 [1]

Lunges
MB
2x8(X2)70/75 back
Clean technique
3x8 SB hamstring
3x8 SB bridge

Friday Jan 18, 2019 #

5 PM

Ski - Classic 1:20:37 [2]
ahr:140 max:165 shoes: Madshus

Ski with Alan from Sognsvann

Thursday Jan 17, 2019 #

Note
weight:75.9kg

5 PM

Terrain Running 1:36:04 14.9 km (6:27 / km)
ahr:161 max:173 shoes: VJ Sarva 2017

Terrain loops on Ekeberg

Wednesday Jan 16, 2019 #

9 AM

Cycling 30:00 [2]
weight:74.7kg

Surprisingly light this morning. Weight not day. It was snowing a lot.

C • You dont have a milla in yo... 1

5 PM

Cycling 1:00:00 [2]

Tuesday Jan 15, 2019 #

5 PM

Run 1:17:46 17.5 km (4:27 / km)
ahr:170 max:181 shoes: AG2B

11x1k

Specific Drills 16:10 [1] 1.5 km (10:47 / km)
shoes: AG2B

Monday Jan 14, 2019 #

9 AM

Gym 30:00 [1]

Ankles (NR)
Lunges
SB
3x6x60 front
3x8x40 prison
SB hamstring
Calves 20

4 PM

Cycling 1:00:00 [2]

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