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Training Log Archive: Ralph

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Run5 3:56:36 29.27(8:05) 47.1(5:01)
  Cycling2 2:00:00
  Ski - Classic1 1:39:00
  Gym1 40:00
  Warm up /down1 14:00 0.81(17:20) 1.3(10:46)
  Total9 8:29:36 30.07 48.4
averages - sleep:8.7 weight:72.9kg

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

8 AM

Run 20:29 [2] 4.4 km (4:39 / km)
ahr:137 max:152 slept:8.5 shoes: Asics Gel-33 E (Blue)

Short jog before touristing some more
7 PM

Run 49:01 [2] 11.2 km (4:23 / km)
ahr:136 max:151 shoes: Asics Gel-33 E (Blue)

Still to orienteer in Austria but at least I have now run here. Bit of touristing, down to the lake and via some churches. Unfortunately it was dark which slightly defeated the point of the nice view.

Saturday Dec 9, 2017 #

8 AM

Run 56:21 [2] 9.7 km (5:49 / km)
ahr:142 max:170 slept:8.5 shoes: Asics Gel-33 E (Blue)

Morning jog, up hill

Thursday Dec 7, 2017 #

9 AM

Cycling 1:00:00 [2]
slept:8.0 weight:73.2kg

6 PM

Run 47:04 [2] 9.1 km (5:10 / km)
ahr:125 max:154 shoes: Asics Gel-33 Electro

Up and around Sognsvann

Wednesday Dec 6, 2017 #

Note
slept:8.5 weight:72.8kg

6 PM

Ski - Classic 1:39:00 [2]
shoes: Fischer Twin Skin

That time of year again

18.7 k from Sognsvann

Tuesday Dec 5, 2017 #

Note
slept:9.5 weight:72.9kg

5 PM

Run 1:03:41 intensity: (31:00 @2) + (32:41 @4) 12.7 km (5:01 / km)
ahr:141 max:180 shoes: Mizuno Wave S (Lumo Green)

From work, then realised I was late on time so hoped onto the T-bane and ran from Majorstuen instead. Time trial up Tryvannstårnet from Vinderen. 32.41 173/180

Warm up /down 14:00 [2] 1.3 km (10:46 / km)
shoes: Mizuno Wave S (Lumo Green)

Monday Dec 4, 2017 #

9 AM

Cycling 1:00:00 [2]
slept:9.0 weight:72.9kg

Easy spin. EOOTCDC again
5 PM

Gym 40:00 [1]

Prison, sumo
3x8x80 back
3x3x40 lunge
3x3x40 arabesque
Ankles
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