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Training Log Archive: Ralph

In the 7 days ending Apr 14:

	activity	#	time	miles		km		+m
	Cycling	6	7:00:00
	Run(a)	3	2:54:23	23.37	(7:28)	37.61	(4:38)	548
	Run	3	2:52:08	18.6	(9:15)	29.93	(5:45)	498
	Run(t)	1	1:07:00	7.72	(8:41)	12.42	(5:24)
	Gym	1	10:00
	Total	13	14:03:31	49.68		79.96		1046
averages - weight:74.6kg

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Sunday Apr 14 #

9 AM

Run 1:15:27 [2] 12.46 km (6:03 / km) +210m 5:35 / km
ahr:134 max:159 shoes: Sau(R-orange)

Roughly 50/50 split gravel/trails. Fun to get out into some proper forest. Actually felt like a real runner today as well. I think still slow on some of the technical downhill sections. Ankle good. Body good. Sun out. Lovely

6 PM

Cycling 1:00:00 [2]
ahr:120 max:129

Saturday Apr 13 #

9 AM

Run(t) 1:07:00 12.42 km (5:24 / km)
ahr:142 max:162 weight:74.4kg shoes: SauR(b-15)

7x5[1]T @1% same treadmill as last week
Really a bit confused today, was expecting to be a bit quicker than last week but ended up ramping the speed up and not getting the HR up for each rep. So maybe I've got a lot better? Or maybe Armin Van Burren calms my HR? Or it was just emptier and therefore cooler?

4 PM

Cycling 1:00:00 [2]
ahr:123 max:130

Friday Apr 12 #

7 AM

Run(a) 58:00 [2] 12.3 km (4:43 / km) +181m 4:24 / km
ahr:134 max:149 shoes: Sau(T-wb)

Gravel Østensjøvannet. Ankle still good. Body alright

5 PM

Cycling 1:00:00 [2]
ahr:122 max:133

Spin. End of a long week. Season kicks off in Norway today and this weekend. No racing for me yet but can't be so far away from maybe trying some map reading

Thursday Apr 11 #

7 AM

Run 45:39 [2] 7.38 km (6:11 / km) +89m 5:50 / km
ahr:128 max:145 shoes: Sau(R-orange)

Testing trails ft Eskil. OK. Some bits of pain, some ok. Pretty much ad expected

5 PM

Cycling 1:30:00 [2]
ahr:122 max:135

Wednesday Apr 10 #

7 AM

Cycling 1:30:00 [2]
ahr:129 max:139

Legs felt good on the bike after my day off yesterday. Actual legs feel a bit bad, some running muscles got a bit of work yesterday. Tired also from city cup but no crisis yet

6 PM

Run 51:02 [2] 10.09 km (5:03 / km) +199m 4:36 / km
ahr:126 max:147 shoes: Sau(R-grey)

Easy reverse Dewett with Eskil. Some snow/ice in places so just took it really easy there. Did some nice work on the ankle

Tuesday Apr 9 #

4 PM

Run(a) 54:00 12.31 km (4:23 / km) +189m 4:04 / km
ahr:144 max:170 shoes: Sau(R-orange)

Had a crack at 90/30s x 15 on gravel around Ljanskollen. Felt a bit as expected, sometimes very good but work to do.
City Cup organisation

Monday Apr 8 #

7 AM

Run(a) 1:02:23 [2] 12.99 km (4:48 / km) +179m 4:30 / km
ahr:134 max:152 weight:74.8kg shoes: Sau(R-grey)

Østensjøvannet grus. A bit of a guess to find an hour long route, not too bad. Felt pretty easy, HR suggests I need more running training. Beginning to actually look like spring here, snow is gone from down here (ice on the lake) and I didn't run with either a hat or buff

6 PM

Cycling 1:00:00 [2]
ahr:124 max:136

Felt maybe a bit worse after running, which must be a good thing that maybe the cycling adaption is disappearing

Gym 10:00 [1]

Some strength. Let's try and get running fit

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