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Training Log Archive: Ralph

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Run5 5:05:43 34.92(8:45) 56.2(5:26)
  O - Night1 1:55:47 8.08(14:20) 13.0(8:54)25c
  O - Training2 1:55:16 8.14(14:10) 13.1(8:48)37c
  Cycling1 1:20:00
  Gym1 40:00
  Total9 10:56:46 51.14 82.362c
averages - sleep:8 weight:73.5kg

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

10 AM

Run 2:01:33 [2] 20.4 km (5:58 / km)
ahr:132 max:174 slept:9.5 weight:73.4kg shoes: VJ Sarva 2017

Long run on the standard route with Patrick

Saturday Dec 2, 2017 #

10 AM

O - Training 1:23:44 [2] *** 9.3 km (9:00 / km)
ahr:135 max:155 26c slept:7.5 weight:72.8kg shoes: O-Roc

AOOK training, reasonable but some faff. Snow.

I saw an Elk. Cool.
3 PM

O - Training 31:32 [2] *** 3.8 km (8:18 / km)
ahr:137 max:162 11c shoes: Icebug Spirit

Out following Patrick

Run 25:43 [2] 4.2 km (6:07 / km)
shoes: Icebug Spirit

Friday Dec 1, 2017 #

Note
slept:6.5 weight:72.4kg

6 PM

Run 1:00:10 [2] 10.0 km (6:01 / km)
ahr:138 shoes: Asics Gel-33 E (Blue)

Down to Bislett, bit of a warm up, then a 3k, then a warm down.

Run race 8:40 [5] 3.0 km (2:53 / km)
ahr:177 max:188 shoes: Asics Gel-33 E (Blue)

The follow Kris Jones train. Indoors in Bislett

This was not the most sensible time to run quickly, but both Kris and Sponge had put the effort to come to Oslo so it did seem food to at least not turn up. Then there was the inevitable chat about various speeds. When the race started I was under the impression we were going to run 9 flat, 38 seconds for the first 200m everybody having a great time, I stupidly mentioned that it was a bit slow. So Kris cranked up the pace.

177 hr avg for the 3k

Thursday Nov 30, 2017 #

7 AM

Run 54:37 [2] 11.6 km (4:42 / km)
ahr:134 max:158 slept:7.0 weight:72.9kg shoes: Mizuno Wave S (Blue 2 Bays)

Into work with Alan and then via the parks
4 PM

Run 35:00 [2] 7.0 km (5:00 / km)
ahr:142 max:156 shoes: Mizuno Wave S (Blue 2 Bays)

Wednesday Nov 29, 2017 #

Note
slept:7.75 weight:74.3kg

5 PM

O - Night 1:55:47 intensity: (1:10:03 @2) + (45:44 @3) *** 13.0 km (8:54 / km)
ahr:135 max:159 25c shoes: Icebug Spirit

TioTog, with reduced boys. Snow but doable.

Tuesday Nov 28, 2017 #

10 AM

Gym 40:00 [1]
slept:9.5 weight:74.7kg

4x3x60 front
Superset TJs X3 each leg
3x10x70 dead
Ankles
5 PM

Cycling 1:20:00 [2]

Falling snow

Monday Nov 27, 2017 #

Note
slept:8.5 weight:74kg (rest day)

Big weekend

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