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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run6 4:07:57 32.0(7:45) 51.5(4:49)
  O - Training4 3:30:55 18.83(11:12) 30.3(6:58)82c
  Warm up /down2 18:00 0.99(18:06) 1.6(11:15)
  Total8 7:56:52 51.82(9:12) 83.4(5:43)82c
averages - sleep:8.7 rhr:9 weight:71.6kg
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WeThFrSaSuMoTu

Monday Jul 16 #

5 PM

Run 1:13:24 intensity: (37:24 @2) + (29:30 @4) + (6:30 @5) 16.9 km (4:21 / km)
ahr:146 max:179 rhr:9 slept:8.0 weight:71.9kg shoes: Asics Gel-33 Electro

Plan for the session was to do 8k tempo, and then do some hills up the old ski slope. However, I got delayed at work because stuff needed fixing which messed with my eating so got a stitch on the tempo (damn), tried to hold it off but bailed after 14 minutes, and waited until it calmed down before continuing. So the threshold ended up split, but I did have 2 decent long efforts so taking that as a useful session, and then I did kill myself on the slope twice at the end.

HR predictably low after a day in the office, but pace was good. So positive, legs felt ok in the way a max effort up a steep hill does make them feel.

Day's "oh thank god I am not that person" moment, teenager getting tricked by their friends as to which stop they were getting off the underground, so rushing to pack their bag away before sprinting for the doors crashing full into a blind person with walking stick. It was mega awkward.

Warm up /down 8:00 [2] 0.6 km (13:20 / km)
shoes: Asics Gel-33 Electro

Sunday Jul 15 #

10 AM

Run 1:04:30 [2] 12.3 km (5:15 / km)
ahr:134 max:159 rhr:9 slept:9.0 weight:71.3kg shoes: Asics Gel-33 E (Blue)

Saturday Jul 14 #

3 PM

Run 48:28 [2] 9.2 km (5:16 / km)
ahr:131 max:159 rhr:9 slept:9.0 weight:71.7kg shoes: Salming

In between orienteering and football

Friday Jul 13 #

9 AM

Run 46:09 [2] 10.2 km (4:31 / km)
ahr:138 max:149 rhr:10 slept:8.0 shoes: Asics Gel-33 E (Blue)

Easy

Thursday Jul 12 #

10 AM

O - Training 1:05:00 intensity: (20:00 @2) + (20:00 @4) + (25:00 @5) *** 9.0 km (7:13 / km)
16c rhr:9 slept:8.0 shoes: VJ Bold 2017

Forgot GPS watch, disgusted with myself

Run 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Bold 2017

Warm up /down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Bold 2017

5 PM

O - Training 42:43 [2] *** 6.6 km (6:28 / km)
ahr:133 max:148 22c shoes: Inov8 225

Control picking around
.

Wednesday Jul 11 #

11 AM

O - Training 1:13:59 [2] *** 10.9 km (6:47 / km)
ahr:136 max:155 26c rhr:9 slept:10.0 shoes: Inov8 225

Run 5:26 [2] 0.9 km (6:02 / km)
shoes: Inov8 225

6 PM

O - Training 29:13 [2] *** 3.8 km (7:41 / km)
ahr:132 max:146 18c shoes: Inov8 225

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