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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run5 5:03:59 35.92(8:28) 57.8(5:16)
  Gym2 1:35:00
  Cycling1 45:00
  O - Night1 28:18 3.11(9:07) 5.0(5:40)12c
  Warm up /down1 6:00 0.43(13:48) 0.7(8:34)
  Total8 7:58:17 39.46 63.512c
averages - sleep:8.8 weight:72kg
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2:10
0:00
SuMoTuWeThFrSa

Thursday Sep 21 #

Note
slept:8.5 weight:72.2kg

11 AM

Cycling 45:00 [2]

4 PM

Gym 1:00:00 [1]

Core
3x5x(40,40,50) SLS (raised)
3x3x(40,40,50) cleans
Plyo TJ onto biggest step
Dead bugs

Wednesday Sep 20 #

9 AM

Run 23:21 [2] 4.9 km (4:46 / km)
ahr:130 max:147 slept:8.5 weight:71.8kg shoes: Mizuno Wave S 2 (Blue Green)

Pre breakfast jog
8 PM

O - Night 28:18 [5] *** 5.0 km (5:40 / km)
ahr:171 max:180 12c shoes: Icebug Spirit

Back on the Night O scene.
Actually not too bad, a bit path happy really and too much run and hope but nothing massively wrong for a first outing.

Run 28:30 [2] 4.4 km (6:29 / km)
shoes: Icebug Spirit

Tuesday Sep 19 #

10 AM

Run 1:11:24 intensity: (29:42 @2) + (28:36 @4) + (13:06 @5) 16.9 km (4:13 / km)
ahr:148 max:178 slept:9.75 weight:71.8kg shoes: Asics Gel-33 E (Blue)

Intervals outdoors Bislett.
4 x 1600 T [2] 6 x 200 R [200m]

169 avg for reps

From home and then to work

Warm up /down 6:00 [2] 0.7 km (8:34 / km)
shoes: Asics Gel-33 E (Blue)

Monday Sep 18 #

Note
slept:9.0 weight:72.1kg

10 AM

Gym 35:00 [1]

Been a while, but actually felt good.
3x10x60 squats
Chops
Calfs
5 PM

Run 50:44 [2] 10.6 km (4:47 / km)
ahr:129 max:153 shoes: Asics Gel-33 Electro

Easy run, still shorts somehow.

Sunday Sep 17 #

10 AM

Run 2:10:00 [2] 21.0 km (6:11 / km)
ahr:129 max:153 slept:8.25 weight:72.2kg shoes: Mizuno Wave S (Lumo Green)

Long slow run with the Norwegians (obviously).

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