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Training Log Archive: Ralph

In the 7 days ending Mar 31:

activity # timemileskm+m
  Cycling5 4:10:00
  Ski - Classic1 2:04:20
  O - Training1 1:21:18 4.85(16:46) 7.8(10:25)35c
  Gym2 1:05:00
  O - Race1 35:21 4.35(8:08) 7.0(5:03)
  Run1 32:00 3.36(9:32) 5.4(5:56)
  Cross Training1 30:00
  Warm up /down1 16:00 0.37(42:55) 0.6(26:40)
  Total10 10:33:59 12.92 20.835c

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MoTuWeThFrSaSu

Sunday Mar 31 #

10 AM

Ski - Classic 2:04:20 intensity: (1:23:01 @2) + (41:19 @3)
shoes: Fischer Twin Skin

The final ski of the season?

Saturday Mar 30 #

11 AM

O - Race 35:21 [5] 7.0 km (5:03 / km)
ahr:176 max:184 shoes: NVii F2 (1)

The pre season opener in Norway. Down near Fredrikstad so some classic semi open vague slopes to deal with. I had some difficulty in various places but by the end of the course I had sort of settled down

Run 32:00 [2] 5.4 km (5:56 / km)

Warm up /down 16:00 [1] 0.6 km (26:40 / km)
shoes: NVii F2 (1)

Friday Mar 29 #

9 AM

Gym 30:00 [1]

Maybe on the boundary of what is sensible at the moment
3x5x40 step ups
3x10x65 squats
Chops 13
Goblins
5 PM

Cycling 1:00:00 [2]

Thursday Mar 28 #

8 AM

Cycling 30:00 [2]

6 PM

O - Training 1:21:18 intensity: (1:08:06 @2) + (13:12 @3) *** 7.8 km (10:25 / km)
ahr:132 max:175 35c shoes: NVii F2 (1)

Just sneaking out before sunset

Wednesday Mar 27 #

5 PM

Cycling 1:00:00 [2]

Tuesday Mar 26 #

9 AM

Gym 35:00 [1]

Step ups
Squats
4 PM

Cycling 1:00:00 [2]

Moving things around this week

Monday Mar 25 #

5 PM

Cross Training 30:00 [1]

All bikes full

Cycling 40:00 [2]

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