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Training Log Archive: Ralph

In the 7 days ending Feb 18:

activity # timemileskm+m
  Run7 5:50:46 37.9(9:15) 61.0(5:45)
  Cycling2 1:45:00
  Gym2 1:20:00
  O - Sprint Training1 31:00 3.91(7:55) 6.3(4:55)16c
  Specific Drills1 28:00 0.62(45:04) 1.0(28:00)
  Warm up /down2 12:30 0.43(28:44) 0.7(17:51)
  Total11 10:07:16 42.87 69.016c
averages - sleep:8 weight:73.5kg

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MoTuWeThFrSaSu

Sunday Feb 18 #

8 AM

Run 30:26 [2] 4.7 km (6:29 / km)
ahr:127 max:149 slept:7.0 weight:73.4kg shoes: O-Roc

Fresh snow overnight so I was concentrating on the ground looking for signs that other people had been out and about. One pair of footprints, and then some old ski tracks, and then suddenly "oh those look like elk tracks", look up, arse of a big elk right in front of me.
3 PM

O - Sprint Training 31:00 [4] *** 6.3 km (4:55 / km)
max:175 16c shoes: VJ Bold 2017

Snowy sprint training

Run 37:00 [2] 5.1 km (7:15 / km)
shoes: VJ Bold 2017

Too and from Ekeberg up what might be the steepest hill in Oslo, and probably new destination for power hills

Warm up /down 8:00 [1] 0.4 km (20:00 / km)
shoes: VJ Bold 2017

Saturday Feb 17 #

Note
slept:8.0 weight:72.4kg

Friday Feb 16 #

9 AM

Cycling 1:00:00 [2]
slept:8.25 weight:73.5kg

More snow overnight so resting from dobs for a day
5 PM

Gym 45:00 [1]

Ankles
4x8x80 dead
2x8x40 front technique
Chops X 4 X 10
Calves
Core

Thursday Feb 15 #

8 AM

Run 23:17 [2] 4.0 km (5:49 / km)
ahr:136 max:154 slept:8.5 weight:73.5kg shoes: O-Roc

6 PM

Run 1:14:10 intensity: (24:47 @2) + (29:53 @4) + (19:30 @5) 14.2 km (5:13 / km)
ahr:141 max:185 shoes: VJ Sarva 2017

4x4min [75s] hills, then 3xEkeberg loops with 2 hills per loop, last one at max. 6.30[3]

Warm up /down 4:30 [1] 0.3 km (15:00 / km)
shoes: VJ Sarva 2017

Wednesday Feb 14 #

Note
slept:7.0 weight:73.6kg

6 PM

Run 1:27:38 [2] 11.7 km (7:29 / km)
ahr:146 max:169 shoes: O-Roc

Snow paths with Alan, then we tried to make our own path/cut between the trodden down paths. Not the best decision we have ever made. Eventually ended up back on the same path and then ran home

Tuesday Feb 13 #

8 AM

Run 27:52 [2] 5.8 km (4:48 / km)
ahr:134 max:155 slept:9.0 weight:75.2kg shoes: Asics Gel-33 Electro

Who needs the training effect of a heavy bag when you have broken the 75kg barrier?
5 PM

Run 1:10:23 intensity: (28:23 @2) + (22:00 @4) + (20:00 @5) 15.5 km (4:32 / km)
ahr:168 max:184 shoes: Asics Gel-33 Electro

20x400 in Bislett
10 at T, 10 at I

Specific Drills 28:00 [1] 1.0 km (28:00 / km)
shoes: Asics Gel-33 Electro

Monday Feb 12 #

9 AM

Cycling 45:00 [2]
slept:8.25 weight:73.1kg

HIGNFY
5 PM

Gym 35:00 [1]

Calves
Hamstrings
Glutes
4x5x80 back
Core
100 push ups

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