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Training Log Archive: Ralph

In the 7 days ending Mar 24:

activity # timemileskm+m
  Cycling6 5:50:00
  Run4 3:59:16 33.24(7:12) 53.5(4:28)
  Terrain Running1 1:43:12 10.38(9:57) 16.7(6:11)
  Gym2 1:05:00
  Specific Drills1 17:19 0.62(27:52) 1.0(17:19)
  Total13 12:54:47 44.24 71.2

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MoTuWeThFrSaSu

Sunday Mar 24 #

9 AM

Run 19:55 [2] 3.7 km (5:23 / km)
shoes: Salming

UllevÄl
1 PM

Cycling 1:50:00 [2]

Plenty of skiing to watch

Saturday Mar 23 #

9 AM

Run 1:21:09 [2] 18.7 km (4:20 / km)
ahr:146 max:160 shoes: Asics Gel-33 E (Blue)

Prison loop. Sunlight giving me energy.
6 PM

Cycling 1:00:00 [2]

Friday Mar 22 #

9 AM

Gym 35:00 [1]

Some different exercises around the squats today but feeling strong. Lunges and calves as well.
5 PM

Cycling 1:00:00 [2]

Thursday Mar 21 #

9 AM

Cycling 30:00 [2]

Brexitcast
6 PM

Terrain Running 1:43:12 intensity: (26:08 @2) + (1:17:04 @4) 16.7 km (6:11 / km)
ahr:161 max:177 shoes: VJ intgr

Terrain intervals, t-shirt weather. Awesome

Wednesday Mar 20 #

9 AM

Cycling 30:00 [2]

4 PM

Cycling 1:00:00 [2]

Tuesday Mar 19 #

5 PM

Run 1:12:09 intensity: (28:47 @2) + (43:22 @4) 17.0 km (4:15 / km)
shoes: Asics Gel 33 E blue (london)

Bislett
Some speed in the legs again, unexpectedly tough afterwards, perhaps not quite so unexpected. Got 11k done though so a decent session.

Specific Drills 17:19 [1] 1.0 km (17:19 / km)
shoes: Asics Gel 33 E blue (london)

Monday Mar 18 #

9 AM

Gym 30:00 [1]

Proper session, and felt fairly destroyed afterwards. Excellent. Lunges
Goblins
Single legs
5 PM

Run 1:06:03 [2] 14.1 km (4:41 / km)
ahr:130 max:150 shoes: Asics Gel-33 E (Blue)

So after spending the winter complaining about the lack of sunlight I had to endure running for 20 minutes into the blinding evening sunshine, karma. Managed to just get out and back before the day's meltwater froze on the streets

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