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Training Log Archive: Ralph

In the 7 days ending Apr 14, 2018:

activity

time

miles

Run

4:02:11

29.27

(8:17)

47.1

(5:09)

Cycling

2:00:00

Warm up /down

1:17:00

4.1

(18:47)

6.6

(11:40)

O - Night

54:34

6.11

(8:56)

9.83

(5:33)

33c

Gym

40:00

O - Race

37:49

3.91

(9:40)

6.3

(6:00)

23c

O - Sprint Race

13:21

2.3

(5:48)

3.7

(3:36)

20c

Total

9:44:55

45.69

73.53

76c

averages - sleep:8.6 rhr:44 weight:73kg

2:14

0:00

» now

Saturday Apr 14, 2018 #

9 AM

Run 15:11 [2] 3.0 km (5:04 / km)
ahr:132 max:152 rhr:40 slept:10.5 weight:72.2kg shoes: S1

2 PM

O - Race 37:49 [5] *** 6.3 km (6:00 / km)
ahr:181 max:190 23c shoes: J7B

Norwegian Spring Day 1
Hot and tough, many hills today

C • map 2

Run 32:00 [2] 5.5 km (5:49 / km)
shoes: J7B

Warm up /down 20:00 [2] 1.0 km (20:00 / km)
shoes: J7B

Friday Apr 13, 2018 #

Note
rhr:58 slept:7.25 weight:72.6kg

5 PM

Run 43:50 [2] 8.9 km (4:56 / km)
ahr:126 max:155 shoes: AG1B

Glorified leg stretch

Thursday Apr 12, 2018 #

9 AM

Gym 40:00 [1]
rhr:38 slept:8.75 weight:73.2kg

Warm up
5x3x70 back
Cleans 3x 40 45 50
Felt pretty ok - must have been the die hard marathon last night

9 PM

O - Night 54:34 [4] *** 9.83 km (5:33 / km)
ahr:160 max:176 33c shoes: VJ Sarva 2017

Night O
Ended up alone at the front pretty early on and then ran pretty well from then

Run 20:00 [2] 3.4 km (5:53 / km)
shoes: VJ Sarva 2017

Warm up /down 20:00 [2] 1.2 km (16:40 / km)
shoes: VJ Sarva 2017

Wednesday Apr 11, 2018 #

9 AM

Cycling 1:00:00 [2]
rhr:43 slept:7.5 weight:73.2kg

Tuesday Apr 10, 2018 #

Note
rhr:40 slept:9.25 weight:73.2kg

11 AM

Run 20:00 [2] 4.2 km (4:46 / km)
shoes: AG2B

6 PM

O - Sprint Race 13:21 [5] *** 3.7 km (3:36 / km)
ahr:183 max:193 20c shoes: Inov8 225

Norwegian Sprint Test

Not really sure if this was a good race or not, it didn't feel very good, but it was maybe better than I think. But I still dont feel that racing after work is a great thing for me.

Run 21:40 [2] 3.6 km (6:01 / km)
shoes: Inov8 225

Warm up /down 37:00 [2] 4.4 km (8:25 / km)
shoes: AG2B

It was an extremely interesting warm up, mainly for one particular moment. Top quality distraction training.

Monday Apr 9, 2018 #

Note
rhr:45 slept:8.5 weight:73.2kg

6 PM

Cycling 1:00:00 [2]

Sunday Apr 8, 2018 #

10 AM

Run 1:29:30 [2] 18.5 km (4:50 / km)
ahr:131 max:153 rhr:45 slept:8.5 weight:73.2kg shoes: AG2B

Easy on bike paths with Alan.
Good chat

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