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Training Log Archive: Ralph

In the 7 days ending Mar 7, 2021:

activity # timemileskm+m
  Run6 5:16:47 32.81(9:39) 52.8(6:00)
  Run(a)7 4:10:32 34.18(7:20) 55.0(4:33)
  O - Training1 1:16:35 5.72(13:24) 9.2(8:19)20c
  O - Night1 59:20 4.97(11:56) 8.0(7:25)32c
  Core Stability1 30:00
  Warm up /down2 13:49 1.24(11:07) 2.0(6:55)
  Total14 12:27:03 78.91 127.052c
averages - rhr:40 weight:74.8kg

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MoTuWeThFrSaSu

Sunday Mar 7, 2021 #

10 AM

O - Training 1:16:35 [2] *** 9.2 km (8:19 / km)
ahr:127 max:150 20c rhr:38 weight:74.9kg shoes: Nvii F1(b1)

Easy control pick and extension with Eskil
7 PM

Run(a) 30:32 [2] 6.6 km (4:38 / km)
ahr:121 max:131 shoes: Sau(white)

The best session of the week?

Saturday Mar 6, 2021 #

10 AM

Run(a) 51:45 intensity: (40:15 @2) + (2:30 @3) + (4:30 @4) + (4:30 @5) 11.1 km (4:40 / km)
rhr:40 weight:75kg shoes: Sau(white)

Morning outing with strides

Warm up /down 6:55 [1] 0.6 km (11:32 / km)
shoes: Sau(white)

5 PM

Run 48:26 [2] 7.4 km (6:33 / km)
ahr:127 max:146 shoes: Nvii TerraTT

Forest again

Friday Mar 5, 2021 #

5 PM

Run 1:03:11 [2] 9.3 km (6:48 / km)
ahr:124 max:141 rhr:42 weight:75kg shoes: Nvii F1(t2)

Another jaunt and loops looking for snow and ice free forest. Lovely evening sun

Thursday Mar 4, 2021 #

10 AM

Run(a) 24:22 [2] 5.4 km (4:31 / km)
ahr:133 max:149 rhr:42 weight:75kg shoes: SauIT

Out giving the legs a stretch.
6 PM

Run 45:15 intensity: (26:00 @2) + (19:15 @4) 9.5 km (4:46 / km)
shoes: Nvii F1(b1)

O - Night 59:20 intensity: (6:00 @1) + (6:00 @2) + (47:20 @4) *** 8.0 km (7:25 / km)
ahr:159 max:171 32c shoes: Nvii F1(b1)

Wednesday Mar 3, 2021 #

9 AM

Run(a) 30:25 [2] 6.6 km (4:37 / km)
ahr:136 max:163 rhr:40 weight:74.4kg shoes: AsN LDN

Braved some grus got the run today which was ok ish but bits of ice around so not totally fun. Also a load of stealth covid carriers children on the path doing a class run of some kind so had to push a bit on the uphill to show off dodge the corona.
5 PM

Run 1:02:52 [2] 8.4 km (7:29 / km)
ahr:121 max:137 shoes: Nvii F1(t2)

2 x "test loop"

Tuesday Mar 2, 2021 #

9 AM

Run(a) 29:16 [2] 6.9 km (4:14 / km)
ahr:140 max:153 rhr:40 weight:74.6kg shoes: SauIT

Actually didn't feel super fresh this morning so was surprised with a PB to the bus stop.
5 PM

Run(a) 53:36 [2] 11.1 km (4:50 / km)
ahr:128 max:148 shoes: SauKN11t

Run 50:00 [4] 12.0 km (4:10 / km)
shoes: Nvii TerraTT

10 x 4 [1] on the grass. I do love grass intervals, it has been too long

Warm up /down 6:54 [1] 1.4 km (4:56 / km)
shoes: SauKN11t

Monday Mar 1, 2021 #

10 AM

Run(a) 30:36 [2] 7.3 km (4:12 / km)
ahr:139 max:151 rhr:38 weight:74.8kg shoes: AsN LDN

So the first of March has arrived and I am not injured (although I do have a bit of pain in my left shin and right glute so I am probably Peter injured). So far so good with the winter but this ice is going to be a bit of a problem for a while so will need to be smart with the training
5 PM

Run 47:03 [2] 6.2 km (7:35 / km)
ahr:120 max:146 shoes: Nvii F1(t2)

Chased Henry around the course from Sunday
6 PM

Core Stability 30:00 [1]

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