Training Log Archive: RalphIn the 7 days ending Aug 20, 2017:
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Sunday Aug 20, 2017 #
10 AM
Run 1:00:00 [2] 12.0 km (5:00 / km)
ahr:136 max:160 slept:8.0 shoes: AG2B
Easy easy pre breakfast (but post a lot of cake last night). Calf probably a bit better during the run.
Saturday Aug 19, 2017 #
9 AM
Run race 30:07 [5] 9.2 km (3:16 / km)
ahr:180 max:186 slept:7.0 weight:71kg shoes: AG2B
Vasastafetten first leg. Mostly dirt road. A big (100m) climb at the start but gentle. Felt pretty good until I got tired and the lactic acid accumulated ;)
Warm up /down 35:00 [2] 4.0 km (8:45 / km)
shoes: AG2B
Warm up and pathetic attempt at warm down.
Lots of rain and faff with bag transport.
Lots of rain and faff with bag transport.
Friday Aug 18, 2017 #
10 AM
Cycling 1:30:00 [2]
slept:10.5 weight:71kg
Thursday Aug 17, 2017 #
Note
slept:8.0 weight:70.5kg
5 PM
Run 49:41 10.0 km (4:58 / km)
ahr:136 max:175 shoes: Mizuno Wave Sayonara 2 White
2 mile threshold followed by 2 x (30x30x4) hills.
Slow getting going with the threshold, hamstring a bit sore from the gym yesterday, pain in left foot non existent today, weird pain in right foot (not effect on running).
Slow getting going with the threshold, hamstring a bit sore from the gym yesterday, pain in left foot non existent today, weird pain in right foot (not effect on running).
Warm up /down 5:48 [2] 0.3 km (19:20 / km)
shoes: Mizuno Wave Sayonara 2 White
Wednesday Aug 16, 2017 #
10 AM
Cycling 45:00 [2]
slept:10.0 weight:70.1kg
Easy spin.
4 PM
Gym 45:00 [1]
Not entirely sure of the purpose today.
Deadlifts 70, 90, 100 X 6.
Hips 100 X 5 X 3
Ankle and glute work
Back stuff
Deadlifts 70, 90, 100 X 6.
Hips 100 X 5 X 3
Ankle and glute work
Back stuff
Tuesday Aug 15, 2017 #
Note
slept:8.0 weight:70.4kg
6 PM
Run 1:21:17 18.2 km (4:28 / km)
ahr:142 max:181 shoes: Mizuno Wave S (Blue 2 Bays)
6x4min [1] Sognsvann.
Bit of a Jack Daniels quality junk session, mostly threshold but probably pushing along maybe a little bit too quickly. Was very good to get out though, I think this is the first type of this interval training that I have done this year.
Bit of a Jack Daniels quality junk session, mostly threshold but probably pushing along maybe a little bit too quickly. Was very good to get out though, I think this is the first type of this interval training that I have done this year.
Monday Aug 14, 2017 #
Note
slept:7.0
9 AM
Cycling 49:00 [2]
Spent the weekend kicking as many hard things as possible with my lower extremities so a day off running seems rather sensible