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Training Log Archive: Ralph

In the 7 days ending Nov 17, 2017:

activity # timemileskm+m
  Run5 4:32:27 30.51(8:56) 49.1(5:33)
  O - Training1 1:44:07 8.2(12:42) 13.2(7:53)31c
  O - Night1 1:32:40 6.52(14:12) 10.5(8:50)30c
  Terrain Running1 1:18:46 7.46(10:34) 12.0(6:34)
  Cycling1 1:00:00
  Gym1 35:00
  General Fitness1 30:00
  O - Sprint Training1 22:22 2.8(8:00) 4.5(4:58)32c
  Warm up /down2 22:01 0.75(29:32) 1.2(18:21)
  Core Stability1 15:00
  Total10 12:12:23 56.23 90.593c
averages - sleep:8.5 weight:72.6kg

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SaSuMoTuWeThFr

Friday Nov 17, 2017 #

Note
slept:9.25 weight:72.5kg

6 PM

O - Night 1:32:40 [2] 10.5 km (8:50 / km)
ahr:145 max:168 30c shoes: VJ Sarva 2017

"So Ralph, what do you do for fun on a Friday night?"


C • crazy cat! 1

Run 33:07 [2] 4.5 km (7:22 / km)
ahr:123 shoes: VJ Sarva 2017

Thursday Nov 16, 2017 #

9 AM

Core Stability 15:00 [1]
slept:8.0 weight:72.4kg

S
6 PM

Terrain Running 1:18:46 intensity: (26:47 @2) + (51:59 @4) 12.0 km (6:34 / km)
ahr:145 max:179 shoes: VJ Sarva 2017

6 Terrain intervals
Icy and some snow/rain but warm and fun.

Warm up /down 6:01 [2] 0.2 km (30:05 / km)

Wednesday Nov 15, 2017 #

8 AM

General Fitness 30:00 [1]
slept:8.5 weight:73.1kg

5 PM

Run 1:18:21 intensity: (58:03 @2) + (20:18 @3) 14.2 km (5:31 / km)
ahr:135 max:150 shoes: O-Roc

First snow run of the season.

Tuesday Nov 14, 2017 #

9 AM

Cycling 1:00:00 [2]
slept:8.75 weight:72.6kg

Snow here so an indoor day
5 PM

Gym 35:00 [1]

2x10x60 2x10x62.5 back
3x5x80 dead
Arabesque
Calf's
Back
C • Do you just make this stuff... 3

Monday Nov 13, 2017 #

Note
slept:11.0 weight:72.5kg

5 PM

Run 1:18:49 [2] 16.0 km (4:56 / km)
ahr:126 max:148 shoes: Mizuno Wave S 2 (Blue Green)

Easy to Hammeren with bonus start.

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: AG1B

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

Run 42:00 [2] 6.4 km (6:34 / km)
shoes: AG1B

Warm up /down 16:00 [2] 1.0 km (16:00 / km)
shoes: AG1B

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

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