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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run6 6:10:45 40.64(9:07) 65.4(5:40)
  Gym2 1:15:00
  O - Night1 1:04:33 6.52(9:54) 10.5(6:09)32c
  O - Race1 43:00 4.35(9:53) 7.0(6:09)16c
  Warm up /down2 20:00 0.68(29:16) 1.1(18:11)
  Total8 9:33:18 52.2 84.048c
averages - sleep:8.6 weight:71.2kg
«
2:05
0:00
WeThFrSaSuMoTu

Monday Apr 24 #

Note
slept:7.25 weight:71.9kg

11 AM

Gym 30:00 [1]

Ankles
Prison squats
3x8x20 SL calves
3x6x50 step ups
12x25 SL clean
Foam bugs
8 PM

Run 32:16 [2] 6.3 km (5:07 / km)
shoes: Asics Gel-33 Electro

Sunday Apr 23 #

Note
weight:71.1kg

11 AM

Run 2:00:17 [2] 20.3 km (5:56 / km)
ahr:128 max:153 shoes: Mizuno Wave S (Lumo Green)

Easy long run with Cherry

Saturday Apr 22 #

Note
slept:8.0 weight:71.1kg

1 PM

O - Race 43:00 intensity: (23:00 @4) + (20:00 @5) *** 7.0 km (6:09 / km)
ahr:166 max:175 16c shoes: Icebug Spirit

Crashing back to reality.
Took the JK intensity into the forest but none of the required control. 1 week to fix it.

Run 41:00 [2] 7.4 km (5:32 / km)
shoes: Icebug Spirit

Trying to get the DOMS out of my legs (failure).

Warm up /down 10:00 [2] 0.4 km (25:00 / km)
shoes: Icebug Spirit

Trying to get the DOMS out of my legs (failure).

Friday Apr 21 #

Note
slept:9.5 weight:71.1kg

11 AM

Gym 45:00 [1]

Ankles
3x8x20 SL calves
2x3x45 1x3x50 clean
3x6x60 back lunge
Foam bugs
5 PM

Run 1:20:16 [2] 13.8 km (5:49 / km)
ahr:123 max:148 shoes: Mizuno Wave S (Blue 2 Bays)

Thursday Apr 20 #

Note
slept:9.0 weight:71.1kg

5 PM

Run 1:21:56 [2] 15.3 km (5:21 / km)
ahr:131 max:147 shoes: Asics Gel-33 Electro

As much as I love orienteering, it was very nice to not do it today

Wednesday Apr 19 #

Note
slept:9.25 weight:71.1kg

9 PM

O - Night 1:04:33 intensity: (40:33 @4) + (24:00 @5) *** 10.5 km (6:09 / km)
ahr:165 max:180 32c shoes: Icebug Spirit

District Champs Night O
In the group chilling, then some harder work and actual map reading.

Run 15:00 [2] 2.3 km (6:31 / km)
shoes: Icebug Spirit

Warm up /down 10:00 [2] 0.7 km (14:17 / km)
shoes: Icebug Spirit

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