Training Log Archive: RalphIn the 7 days ending May 7, 2017:
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Sunday May 7, 2017 #
Note
slept:8.75 weight:70.2kg
Run 1:44:26 [2] 20.6 km (5:04 / km)
ahr:130 max:152 shoes: Mizuno Wave S (Blue 2 Bays)
Run 20:55 [2] 4.8 km (4:21 / km)
ahr:133 max:150 shoes: AG1B
Saturday May 6, 2017 #
Note
slept:9.25 weight:70.2kg
Run 13:51 [2] 2.6 km (5:20 / km)
ahr:133 max:150 shoes: Mizuno Wave Sayonara 2 White
Terrain Running 38:53 [5] 8.5 km (4:34 / km)
ahr:180 max:185 shoes: Inov8 190
Started mid pack (error) and spent the first 10 minutes passing people. Eventually caught up to the leaders Anders and Kasper at about 4k. Anders then smashed it through the next terrain section to open up a lead and despite a path/gravel/grass finish I couldn't close the gap.
Run 31:00 [2] 5.7 km (5:26 / km)
shoes: Inov8 190
Friday May 5, 2017 #
Note
slept:9.0 weight:70.2kg
Gym 40:00 [1]
Prison squats
3x6x42.5 step ups
3x4 drop jumps
Foam bugs
Run 1:01:14 [2] 12.0 km (5:06 / km)
ahr:124 max:144 shoes: Mizuno Wave S (Lumo Green)
Thursday May 4, 2017 #
Note
slept:9.0 weight:70.2kg
Run 21:21 [2] 4.3 km (4:58 / km)
ahr:130 max:151 shoes: Mizuno Wave Sayonara 2 White
O - Training 30:00 [4] *** 4.0 km (7:30 / km)
ahr:158 max:174 7c shoes: Icebug Spirit
O - Training 12:48 [2] *** 1.4 km (9:09 / km)
3c shoes: Icebug Spirit
Run 21:00 [2] 3.6 km (5:50 / km)
ahr:124 max:145 shoes: Icebug Spirit
Wednesday May 3, 2017 #
Note
slept:7.75 weight:70.2kg
Gym 40:00 [1]
Prison Squats
3x8x20 SL calves
3x3x70 deadlift
4x2x60 clean drive
2x5x100 1x5x110 hips
foam bugs
Run 1:29:19 [2] 14.0 km (6:23 / km)
ahr:123 max:153 shoes: X-Talon (Alicante)
Tuesday May 2, 2017 #
Note
slept:10.0 weight:70.2kg
Run 1:17:09 [2] 13.5 km (5:43 / km)
ahr:124 max:146 shoes: Mizuno Wave S (Blue 2 Bays)
Monday May 1, 2017 #
Note
slept:11.25 weight:70.2kg