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Training Log Archive: Ralph

In the 7 days ending Jan 21:

activity # timemileskm+m
  O - Training2 2:06:43 10.69(11:51) 17.2(7:22)50c
  Cycling2 2:05:00
  Run2 1:54:46 14.45(7:57) 23.25(4:56)
  Terrain Running1 1:05:00 4.66(13:57) 7.5(8:40)
  Gym2 1:00:00
  Warm up /down1 10:00 0.43(22:59) 0.7(14:17)
  Total9 8:21:29 30.23 48.6550c
averages - sleep:8.2 weight:73.6kg

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MoTuWeThFrSaSu

Sunday Jan 21 #

Event: OK Nuts 2017
 
9 AM

O - Training 1:08:09 [2] *** 8.8 km (7:45 / km)
ahr:131 max:151 24c slept:8.0 shoes: Inov 212 (blue)

3 PM

O - Training 58:34 [2] *** 8.4 km (6:58 / km)
ahr:123 max:143 26c shoes: Inov 212 (blue)

Saturday Jan 20 #

Note
slept:8.0 weight:73.8kg

Friday Jan 19 #

9 AM

Cycling 1:00:00 [2]
slept:8.0 weight:73.8kg

Cats countdown
3 PM

Gym 30:00 [1]

Step ups 40,42.5,50,50,50 x5
Ankles
Calfs

Thursday Jan 18 #

Note
slept:8.0 weight:73.8kg

6 PM

Terrain Running 1:05:00 intensity: (32:00 @2) + (33:00 @4) 7.5 km (8:40 / km)
ahr:135 max:173 shoes: VJ Sarva 2017

Heavy snow on the loop today.

Wednesday Jan 17 #

9 AM

Gym 30:00 [1]
slept:8.75 weight:73.4kg

Dear Training Diary,
Today I went to the gym. I had a really nice time. I lifted 4x60,62.5,65,70x10 and then I did some ankle exercises and looked after my calves.

Tuesday Jan 16 #

9 AM

Run 29:50 [2] 5.75 km (5:11 / km)
slept:8.75 weight:73.9kg shoes: Asics Gel-33 E (Blue)

Should have skiied
5 PM

Run 1:24:56 intensity: (52:29 @2) + (20:00 @4) + (12:27 @5) 17.5 km (4:51 / km)
shoes: Asics Gel-33 E (Blue)

8x1k in Bislett

Warm up /down 10:00 [2] 0.7 km (14:17 / km)
shoes: Asics Gel-33 E (Blue)

Monday Jan 15 #

Note
slept:8.0 weight:73kg

5 PM

Cycling 1:05:00 [2]

Fatigued from the weekend but not sore in any running muscles yet

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