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Training Log Archive: Ralph

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Run7 4:59:38 35.36(8:28) 56.9(5:16)
  Cycling2 1:45:00
  O - Training1 1:44:07 8.2(12:42) 13.2(7:53)31c
  O - Night1 1:35:34 6.77(14:07) 10.9(8:46)36c
  Gym1 35:00
  General Fitness1 30:00
  O - Sprint Training1 22:22 2.8(8:00) 4.5(4:58)32c
  Warm up /down1 16:00 0.62(25:45) 1.0(16:00)
  Total11 11:47:41 53.75 86.599c
averages - sleep:7.9 weight:72.5kg

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

Note
slept:5.0 weight:72.9kg

2 PM

O - Sprint Training 22:22 [2] *** 4.5 km (4:58 / km)
ahr:144 max:161 32c shoes: Asics Gel-33 Electro

Bit of a shock to the system but nice to do anyway

Run 42:00 [2] 6.4 km (6:34 / km)
shoes: Asics Gel-33 Electro

Warm up /down 16:00 [2] 1.0 km (16:00 / km)
shoes: Asics Gel-33 Electro

Saturday Nov 11, 2017 #

9 AM

O - Training 1:44:07 intensity: (1:00:00 @2) + (44:07 @3) *** 13.2 km (7:53 / km)
ahr:148 max:170 31c slept:9.0 weight:72.2kg shoes: Inov 212 (blue)

Group long training

Run 40:10 [2] 8.0 km (5:01 / km)
shoes: Inov 212 (blue)

To and from Sognsvann

Friday Nov 10, 2017 #

Note
slept:9.0 weight:72.9kg

5 PM

Run 1:00:50 intensity: (55:20 @2) + (5:30 @3) 12.1 km (5:02 / km)
ahr:125 max:158 shoes: Mizuno Wave Sayonara 2 White

Grim

Thursday Nov 9, 2017 #

9 AM

Cycling 1:00:00 [2]
slept:8.0 weight:72.2kg

4 PM

Gym 35:00 [1]

3x8x80 deadlift
3x5x110 hips
Core

Wednesday Nov 8, 2017 #

Note
slept:8.5 weight:73.7kg

Heavy day, maybe time to change the scale batteries
8 AM

General Fitness 30:00 [1]

5 PM

O - Night 1:35:34 [2] *** 10.9 km (8:46 / km)
ahr:140 max:158 36c shoes: Icebug Spirit

TioTog with the boys


Run 13:58 [2] 2.1 km (6:39 / km)
ahr:125 max:137 shoes: Icebug Spirit

Tuesday Nov 7, 2017 #

10 AM

Run 1:00:05 [2] 11.5 km (5:13 / km)
ahr:133 max:155 slept:8.0 weight:72.2kg shoes: Mizuno Wave S (Blue 2 Bays)

Explore from work
6 PM

Run 25:41 [2] 5.0 km (5:08 / km)
ahr:120 max:136 shoes: Mizuno Wave Sayonara 2 White

Easy jog

Monday Nov 6, 2017 #

9 AM

Cycling 45:00 [2]
slept:8.0 weight:71.5kg

6 PM

Run 56:54 [2] 11.8 km (4:49 / km)
ahr:126 max:144 shoes: Mizuno Wave S (Lumo Green)

El Classico #3
Bit faster once I got onto the path, but the first ice on the roads for me.

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