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Training Log Archive: Ralph

In the 7 days ending Feb 9:

activity # timemileskm+m
  Cross Training5 5:00:00
  Cycling3 3:20:00
  Run4 3:02:20 21.38(8:32) 34.4(5:18)
  Gym2 1:20:00
  O - Night2 57:00 4.41(12:55) 7.1(8:02)40c
  Warm up /down1 4:00 0.06(1:04:22) 0.1(40:00)
  Total13 13:43:20 25.85 41.640c

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MoTuWeThFrSaSu

Sunday Feb 9 #

9 AM

Cycling 1:00:00 [2]

Cross Training 1:00:00 [2]

5 PM

Run 28:26 [2] 5.0 km (5:41 / km)
shoes: S1

Testing the storm

Saturday Feb 8 #

8 AM

Run 1:00:54 [2] 12.8 km (4:45 / km)
shoes: SauIR

Testing testing
4 PM

Cross Training 1:00:00 [1]

Ez

Friday Feb 7 #

8 AM

Cross Training 1:00:00 [2]

Calf pain 2 to 1, decreasing to calm 0. Slight or moderate. Run later. Overall vibes moderate or good.
4 PM

Cycling 1:00:00 [2]

Smashing the run in podcast

Thursday Feb 6 #

6 PM

O - Night 32:00 intensity: (16:00 @2) + (16:00 @3) *** 3.6 km (8:53 / km)
15c shoes: Nvii F1(3)

A couple of cms of snow out, but generally decent running. Marshes cold as expected but not lethal. Actually mostly good orienteering on show today.

Run 48:00 intensity: (30:00 @2) + (18:00 @3) 8.6 km (5:35 / km)
shoes: Nvii F1(3)

Warm up /down 4:00 [1] 0.1 km (40:00 / km)
shoes: Nvii F1(3)

Wednesday Feb 5 #

8 AM

Gym 50:00 [2]

Extra gym faff. Bit of everything, squats, deadlifts, calfs
4 PM

Cycling 1:20:00 [2]

Tuesday Feb 4 #

8 AM

Cross Training 1:00:00 [2]

6 PM

O - Night 25:00 [2] *** 3.5 km (7:09 / km)
25c shoes: Nvii F1(3)

Run 45:00 [2] 8.0 km (5:38 / km)
shoes: Nvii F1(3)

Loops on Ekeberg before the AGM. Snow here but low levels so decent.

Monday Feb 3 #

8 AM

Gym 30:00 [1]

4 PM

Cross Training 1:00:00 [2]

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